Carolina Functional Nutrition

How Toxic Is Your Home?

Thu, 09 Apr 2026 17:44:20 GMT

Your home should be the place your body feels safest. A place where your nervous system can settle, your sleep can deepen, and your body can actually repair. But the reality is, many homes today are filled with subtle, cumulative exposures— things you don’t see, smell, or think about—that can quietly influence how you feel .

Not in an alarming, all-or-nothing way. But in a “why am I still feeling off?” kind of way. So let’s walk through the four key areas we look at when thinking about your home environment: air, water, earth, and light.

I talk a lot about nutrition—what to eat, what to avoid, how to support your body from the inside out. But there’s another layer of health that’s often overlooked: The environment you live in every single day.

EARTH: What surrounds you.

This is the category most people don’t immediately think of—but it often makes the biggest difference. “Earth” is everything in your physical environment, including:

Cleaning products
Cookware
Furniture and materials
Personal care products
Even the food you bring into your space

Why it matters

Many everyday items contain compounds that can act as:

Endocrine disruptors
Irritants to the immune system
Contributors to overall toxic load

And the key here is cumulative exposure. It’s not one product—it’s the combination of dozens of small exposures, repeated daily, that can begin to influence how your body feels and functions.

This is also where your home has tons of potential to become more supportive of your health. Small swaps, over time, can meaningfully reduce what your body is navigating each day.

The goal isn’t to throw everything out overnight. It’s to gradually shift toward a lower-tox environment that supports your body instead of working against it.

AIR: Breathe better.

You breathe your indoor air more than anything else—yet it’s rarely something we question. Inside the home, air can carry:

Mold spores
Allergens
Dust and particulate matter
Volatile organic compounds (VOCs) from furniture, paint, and cleaning products

Why it matters

When air quality is compromised, it can show up as:

Brain fog or fatigue
Headaches
Chronic congestion or “always feeling stuffy”
Increased sensitivity to other environmental triggers

For some, it’s subtle. For others, it’s a missing piece in chronic symptoms that haven’t fully resolved.

Even small improvements—like ventilation, filtration, or reducing certain sources of contaminants—can shift how your space feels over time. Because when the air you’re breathing is cleaner, your body doesn’t have to work as hard in the background.

Clean air isn’t about perfection. It’s about reducing the constant background stress on your system so your body has more capacity to function well .

LIGHT: Your daily rhythm.

Light is one of the most powerful signals your body receives—and one of the most disrupted in modern life.

We’re exposed to:

Artificial light late into the evening
Screens that emit blue light
Indoor lighting that doesn’t match natural rhythms
Constant connectivity and stimulation

There’s also growing awareness around electromagnetic fields (EMFs), especially in sleep environments.

Why it matters

Your light environment directly impacts:

Sleep quality and melatonin production
Cortisol rhythms
Energy levels throughout the day
Nervous system regulation

If your body doesn’t get clear signals of when to be awake and when to wind down, it can feel like you’re always slightly “out of sync.”

Often, it’s not about doing more—it’s about adjusting what’s already there. Shifting light exposure, especially in the evening, can be one of the simplest ways to support deeper rest.

Often, improving light hygiene is an easy and quick way to support better sleep and recovery—without adding anything new.

WATER: More than what you drink.

Water is something you interact with all day long—often without thinking about it. Through drinking, cooking, showering, and even your skin, it becomes a constant part of your internal and external environment.

Depending on where you live, it may contain:

Chlorine and disinfection byproducts
Heavy metals
PFAS (“forever chemicals”)
Other environmental contaminants

Why it matters

Even at low levels, ongoing exposure can influence:

Gut health
Skin (dryness, irritation, eczema)
Hormone balance
Detoxification pathways

Because the water in your home is something you’re exposed to daily, small amounts of contaminants can add up over time. And when your water quality improves, many people notice subtle but meaningful shifts in how they feel.

Understanding your air quality isn’t meant to create fear—it’s about building awareness. When something is part of your everyday environment, small shifts can have a significant impact over time.

A Different Way to Think About Health

If you’ve been doing “all the right things” with nutrition and still not feeling your best, your environment might be part of the picture. Not as the only cause—but as a contributing layer.

The goal isn’t to create a perfectly “clean” home. That’s not realistic, and it’s not necessary. The goal is to:

Reduce what you can
Be intentional where it matters most
Create a space that supports, rather than drains, your system

Curious about your home environment? We’re excited to share that we’ve partnered with LINDENHAUS Clean Elements to bring this kind of comprehensive, in-home evaluation to my clients and our community.

It’s a thoughtful, personalized way to understand what you’re being exposed to day-to-day—and where small, meaningful shifts can support your health in a deeper way. If this is something you’ve been wondering about, you can schedule a call to learn more and see if it’s a good fit for you!

How Much Protein Do You Actually Need? A Functional Nutritionist's Guide to Sources, Timing & Hormones

Tue, 03 Mar 2026 16:08:24 GMT

More often than not, when I dig into what a client is actually eating, protein is a missing piece — either there's not enough of it, it's coming from the wrong sources, or the timing is working against them.

Protein is having a major moment in the wellness world right now, and for good reason. But beyond the hype, it's genuinely one of the most powerful tools we have for stabilizing blood sugar, supporting hormones, healing the gut, and maintaining a healthy body composition . The tricky part? Almost everyone is either under-eating it or over-complicating it.

Let's simplify.

You're eating pretty well, staying active, and still battling afternoon energy crashes, stubborn weight, or hormones that feel completely out of whack. Sound familiar?

Choosing the Best Protein Sources

Whole foods, always. They come with fewer additives, more synergistic nutrients, and better overall outcomes for tissue repair, hormone balance, and gut health.

Complete proteins (meaning they contain all essential amino acids) include:

Animal sources: eggs, meat, dairy, fish
Plant sources: quinoa, organic fermented soy (tofu, tempeh), hemp, chia, buckwheat

The animal vs. plant debate is less black-and-white than it used to be. Recent research suggests food quality may matter more than category — so a pasture-raised egg and a bag of ultra-processed "plant protein" chips are not in the same conversation.

Some practical nuance:

Animal proteins are fiber-free, which can make them easier to digest for those dealing with IBS or sensitive guts
Plant proteins tend to be lower in fat, which may be easier for those without a gallbladder or with fat digestion issues

A word on collagen: It deserves its own mention because it's often miscategorized as a muscle-building protein — it's not. Collagen has a different amino acid profile and is specifically supportive of connective tissue, joints, and skin. Most modern diets are very heavy on muscle meat and light on collagen, so whether you're making homemade bone broth or supplementing, adding collagen back in can support the joints that carry those muscles.

Why Protein Matters More Than You Think

Protein does not provide energy directly, but it does help repair organ tissue and build muscle, which can improve metabolic and energy output. It is also the least likely macronutrient to be stored, which is why weight loss plans often feature a higher protein content.

Protein is required for some hormone synthesis, and it also supports HPA axis (stress) regulation. It promotes feelings of fullness and satiety, and contributes to balanced blood sugar throughout the day.

Here's what consistent, adequate protein intake can do for you day to day:

Stabilize blood sugar — reducing those afternoon crashes and cravings
Promote satiety — keeping you fuller, longer
Support lean muscle mass — which in turn improves your metabolic rate
Aid in tissue repair and recovery — especially important under stress or illness

What About Protein Powders?

Let's face it — some days, cooking three protein-rich meals just isn't happening. A quality protein shake can absolutely fill the gap. Here's what to look for (and what to avoid):

Avoid:

Sucralose and added sugars
Artificial colors or flavors
Cheap B-vitamins like cyanocobalamin (B12) or folic acid — these are common in fitness and consumer brands and can actually deplete vitamin levels rather than improve them due to poor metabolization

Better sweetener options: monk fruit or allulose, or go unsweetened and add your own cocoa, vanilla, or fruit

Brands worth trusting (supplement-grade, third-party tested):

Whey: Thorne, Designs for Health, Biotics Research
Collagen: Vital Proteins, Biotics Optimal Collagen, Designs for Health Beauty Collagen, Truvani Marine Collagen
Plant-based: Truvani (pea + chia + pumpkin seed), Sun Warrior, Foods Alive (hemp), Drink Wholesome (almond + coconut)

If you need a shake to get you through, here are some of my favorite protein powders available through my Fullscript dispensary — vetted, third-party tested, and in one easy place.

Shop my recommendations on FullScript→

How Much Protein Do You Actually Need?

Honestly? This is the multi-million dollar question everyone disagrees on — but there is some reasonable overlap in the data.

General recommendations range from 0.8–1.5g of protein per kilogram of body weight per day. Where you land on that spectrum depends on your activity level, lean muscle mass, age, and any health conditions that might deplete it (think chronic illness, post-surgery recovery, or high physical demand).

On the flip side, it can feel overwhelming to get in the amount of protein we see bodybuilders taking in. A simple place to start: aim for half your body weight in grams of protein per day. So if you weigh 150 lbs, that's about 75g — or roughly 25g per meal across three meals. That's very doable, and it's a solid baseline for someone who is moderately active.

If you're strength training regularly or trying to build or preserve muscle mass, stretching toward 1.5g/kg (about 100g for that same 150 lb person) may be more appropriate.

Some sources recommend less than 1g/kg, but unless the kidneys are significantly compromised, 1g/kg offers enough benefit in balancing hunger and supporting lean muscle mass that it is a good starting point for most.

Ready to Dial In Your Nutrition?

If you've been wondering whether your protein intake is working for you or against you — or if fatigue, weight, or hormones feel like a constant uphill battle — this is exactly the kind of thing we work through together at Carolina Functional Nutrition.

The Bottom Line

Protein is one of the most powerful and underused tools for long term health — and most of us aren't getting enough of it. Start with half your body weight in grams per day, front-load it in the morning, and prioritize whole food sources whenever possible. If you're supplementing with powder, choose brands that third-party test and skip the cheap additives. And don't forget collagen — it's not interchangeable with complete protein, but your joints will thank you for adding it in.

If you take one thing away from this: eat more protein before you try anything else .

Hormone Labs Explained: What to Test and Why

Tue, 03 Feb 2026 15:09:34 GMT

When symptoms like fatigue, brain fog, poor sleep, weight changes, or mood shifts show up, labs help us move from guessing to understanding why .

Hormone testing is often misunderstood or oversimplified. While basic labs can be a starting point, they don’t always capture the full picture —especially when symptoms persist despite being told everything looks “normal.” The goal of functional testing isn’t perfection; it’s context.

Below, I'm breaking down essential hormone labs , what they tell us, and why they matter. These markers are commonly used to investigate root causes and guide personalized nutrition and lifestyle support.

Hormones play a central role in how we feel day to day —from energy, mood, and sleep to metabolism, muscle mass, and overall resilience to stress.

Estradiol: Key Functions

Often thought of as a “female hormone,” estradiol plays an important role in health for both women and men.

In women, estradiol supports:

Fertility and ovulation
Libido
Bone and skin health
Metabolic balance

As estradiol declines during menopause, shifts in body composition and weight can occur. In premenopausal women, estradiol can also become too dominant relative to progesterone, contributing to symptoms like:

Weight loss resistance
Acne
Mood swings or emotional reactivity
Heavy or painful periods
Clotting concerns
Endometriosis-related symptoms

In men, elevated estradiol can interfere with testosterone balance and may contribute to fatigue, fat gain, low libido, and mood changes—making this an often-overlooked but valuable marker.

Thyroid: Look Beyond TSH

The thyroid influences metabolism, energy, mood, digestion, body temperature, and cardiovascular health in everyone. Unfortunately, testing often stops at TSH, which doesn’t always capture the full picture.

A complete thyroid panel should include:

TSH
Free T3
Free T4

At a bare minimum, these values help us understand both thyroid signaling and how well thyroid hormone is being converted and utilized in the body. If symptoms are present—or there is a personal or family history of thyroid or autoimmune disease—it’s also important to consider:

TPO antibodies
Anti-thyroglobulin (Anti-TG) antibodies

For a deeper dive into why each value matters, refer back to last month’s Essential Labs blog .

Testosterone: Total+ Free

Testosterone is essential for health in both men and women. It supports:

Libido and sexual health
Muscle strength and lean mass
Memory, cognition, and motivation
Stress resilience

Total testosterone reflects all testosterone in the body, including both bound and circulating forms. Free testosterone represents the smaller fraction that is biologically available to bind and exert effects in the body. While the free value is much lower than total, it can reveal early deficiencies or imbalances that total testosterone alone may miss.

Looking at both total and free testosterone together provides a more complete picture of hormonal availability, balance, and function.

Progesterone: Primarily Relevant for Women

Progesterone plays a critical role in menstrual cycle regularity , fertility, and nervous system balance. It’s often responsible for keeping PMS symptoms in check, including:

Breast tenderness
Cramps
Irritability or anxiety
Hormonal acne
Poor sleep

Progesterone is typically the first hormone to decline during early perimenopause, postpartum, periods of chronic stress, and in high-intensity athletes. Because of this, symptoms can appear well before cycles become irregular.

While men do produce progesterone (mainly via the adrenals), testing is most clinically useful in women—especially when PMS, anxiety, or sleep disturbances are present.

Hormone Lab Testing FAQs

When is the best time to test hormone labs for the most accurate results?

Some hormones fluctuate daily or across the menstrual cycle. Morning draws are often best for thyroid, testosterone, insulin, and cortisol-related markers. Progesterone and estradiol are most informative in the luteal phase.

Why can hormone labs look normal even when symptoms persist?

Normal ranges detect disease, not subtle imbalances. Hormone function depends on ratios, stress, nutrition, and lifestyle, so symptoms may appear even if labs are “normal.”

Do hormone labs need to be repeated over time?
Yes. Hormones are dynamic, and repeating labs helps track trends, monitor interventions, and adjust support as needed.

What’s the difference between blood, saliva, and urine hormone testing?
Blood tests measure circulating hormones at a single moment. Saliva reflects free hormone levels, and urine can track hormone metabolites over 24 hours. Each method offers different insights.

Can stress, diet, or poor sleep affect hormone lab results?
Absolutely. Lifestyle factors like stress, sleep, nutrition, and exercise influence hormone production and balance, which can impact lab results and overall hormone function.

These labs provide a strong foundation for investigating many common hormone-related concerns. Fatigue, low energy, anxiety or mood changes, poor sleep, acne, heavy or painful periods, low libido, weight loss resistance, and brain fog are often connected to subtle imbalances that don’t always show up on basic testing.

In some cases, additional labs such as prolactin or SHBG may be appropriate—particularly when medications, hormonal birth control, or other underlying factors are involved.

Lab values are tools, not diagnoses. The most meaningful insights come from interpreting numbers alongside symptoms, health history, and the full context of each individual’s life.

Want help interpreting your labs or knowing what to ask for?

DHEA-S: The Stress-Buffering Hormone

DHEA-S is a precursor hormone that can convert into both testosterone and estrogen. It also acts as a buffer to cortisol , offering insight into adrenal function and stress adaptation.

DHEA-S levels naturally decline with age and are also influenced by:

Chronic stress
Inflammation
Overtraining
Undereating or restrictive dieting

Both high and low levels can provide important clues about long-term stress and hormone production in the body.

Insulin: The Blood Sugar–Hormone Connection

One of the most commonly overlooked contributors to hormone imbalance—for men and women—is blood sugar regulation .

Checking fasting insulin can help us understand:

How efficiently the body responds to glucose
Whether insulin resistance may be developing
Why inflammation, fatigue, or weight gain may persist despite healthy habits

Imbalances in insulin can ripple out to affect thyroid function, sex hormones, cortisol, and overall inflammatory load.

Essential Labs for a Healthy 2026

Thu, 01 Jan 2026 15:50:46 GMT

This question is highly personal and depends on several factors, but after observing lab trends for the past 10 years, I consistently see many of the same common blood markers overlooked or dismissed as “normal.” I am also alarmed at how rarely nutritional inadequacies are ruled out as contributors to various diagnoses or symptoms.

Because of this, I strongly encourage my clients to advocate for several lab markers that are inexpensive and yet invaluable for understanding possible root causes of symptoms . I cannot recommend these as medical interventions, of course, but from an educational standpoint, I hope you find this informative and actionable at your next well check.

One of the top questions I get from clients is, “What labs should I ask my PCP to run?”

Thyroid Panel

Traditional medicine typically recommends: TSH alone as an initial thyroid screening tool.
What I recommend: A full thyroid panel including TSH, Free T4, Free T3, thyroid antibodies, and sometimes Reverse T3.
Why it’s crucial: Metabolism, energy production, digestion, temperature regulation, and cognitive function.

Many clients tell me early on that they feel hopeless when they’re struggling with symptoms such as constipation, weight gain, fatigue, brain fog, dry skin, or thinning hair, because their “doctor said my thyroid is normal.” First of all—what does that even mean? What blood markers define a normally functioning thyroid? And is there a difference between normal and optimal?

This topic is near and dear to my heart because I, too, struggled for years trying to understand normal versus optimal, what to ask for, and what the standard of care dictates in traditional doctor’s offices.

The standard screening marker for thyroid function is TSH . That’s it—one number. And it’s not even a thyroid hormone. It’s a pituitary hormone that reflects what the thyroid is producing. I meet many women who may be dealing with “sub-clinical” hypothyroidism, meaning they are symptomatic but their blood levels appear within range, especially if only one marker is checked.

For this reason, a full thyroid panel should include additional values such as Free T4, Free T3, thyroid antibodies (especially if there is any positive family history of thyroid disease), and sometimes Reverse T3 , which can be helpful for those on T3 medication or with suspected cortisol imbalance.

Free T4 is essentially the raw material produced from the nutrients we consume. However, it must be converted in order to be used. This raises two important questions: is the issue too little T4 production, or poor conversion? To answer that, we must also test Free T3, the most bioactive form of thyroid hormone that influences metabolism and other downstream processes.

Free T3 is the star of the show. It is the most bioactive form of thyroid hormone and plays a key role in metabolic function. Slightly or moderately low Free T3 levels (2–2.7) are fairly common in the client population I see—primarily women ages 35–55. In many cases, diet changes and/or supplements can gently support levels closer to 3–3.5, often resulting in meaningful symptom improvement. It can truly be a game-changer, but we have to test to know.

Reverse T3 is a more obscure blood marker , and many providers don’t routinely check it. In situations where hypothyroid symptoms are present but TSH remains in range, Reverse T3 can be helpful in understanding the root cause of dysfunction. It acts as a sort of “exit pathway” for excess T3 that the body does not want to use.

This pattern is most common during chronic stress, when the body essentially downshifts metabolism to prevent further strain. In these cases, thyroid dysfunction may not originate in the thyroid itself at all. Instead, cortisol imbalance or cellular inefficiencies may be the underlying issue, which completely changes how we approach hypothyroid symptoms with “normal labs.”

Vitamin D

Traditional medicine typically recommends: Testing only if deficiency is suspected; sufficiency often defined as ≥30.
What I recommend: Routine testing at least annually, with an optimal target range of 45–80.
Why it’s crucial: Immune function, inflammation regulation, bone health, and overall disease risk.

My #1 top recommendation, if you haven’t done it in the past year, is to have your Vitamin D levels checked. It is inexpensive to test, it is a common deficiency that affects essentially all organs in the body and many disease states, and most providers will agree to add it to a standard well-check panel. (Note: Vitamin D is NOT included with standard labs, believe it or not.) You do have to ask for it, but most providers will oblige because it is so well substantiated in the research literature.

Most lab ranges are around 30–100, but as a functional medicine dietitian, I would argue that a level between 45 and 80 is most beneficial . There are at least 50 studies in the past five years (if there’s one good thing that came out of COVID, it’s this!) supporting less hospitalization and reduced severity of viral illness when blood levels of Vitamin D are at least 45. In cases of autoimmune disease and cancer, blood levels of 70–80 may be additionally protective. There is minimal research related to Vitamin D levels greater than 100, so I typically recommend avoiding that range, as studies are mixed on whether it is protective or possibly harmful.

Once you’ve had Vitamin D tested, remember your level or save it somewhere for future reference . If deficient, it may take three or more months to increase to a more optimal level, so it’s helpful to track what supplement dosage gets you there. I typically recommend 5,000 IU per day for three months, then re-check to see how much levels have increased. From there, adjust as needed to maintain. Another re-check may be required to confirm what that amount is, as it may be less than the 5,000 IU per day required to increase blood levels.

The exact amount of Vitamin D needed to maintain a blood level of at least 45 will vary from person to person. Genetics (such as the VDR gene) play a role, as well as skin color and active disease states such as obesity or diabetes, which may require a higher ongoing dose to support adequate levels. Personally, I have seen among my clients that somewhere between 2,000–5,000 IU per day for maintenance is usually optimal.

Anyone can benefit from measuring Vitamin D levels, but especially those with an autoimmune history or tendencies, frequent colds or illness, or those dealing with a chronic condition such as cancer, diabetes, obesity, or thyroid conditions. It is such a simple tool to support the immune system gently and naturally, with well-documented benefits.

Other Helpful Nutritional Labs

Traditional medicine typically recommends: Screening for anemia or deficiency only when values fall outside standard reference ranges.
What I recommend: Evaluating ferritin and B12 through an optimal (not just normal) lens, especially in symptomatic individuals.
Why they’re crucial: Oxygen delivery, neurological health, energy production, sleep quality, and cognitive performance.

Ferritin is a form of stored iron and is an earlier nutritional indicator of iron deficiency than hemoglobin levels . It is inexpensive to order and can often be added to a CBC, which is a standard annual well-check lab. From a nutritional standpoint, I do not agree that a range of 20–150 is sufficient to define optimal levels. This is another example of how “normal” does not always equate to optimal.

In my one-on-one clinical experience, ferritin levels between 50–90 are more optimal, especially for active, menstruating women and for children. I frequently see young women told their ferritin of 20–30 is normal, yet they struggle with symptoms of iron deficiency such as fatigue, dizziness, brain fog, and poor sleep. It is also important to note that ferritin levels closer to the upper end of the range may indicate iron overload or chronic inflammation and may warrant additional testing.

B12 is another common deficiency worth checking in those dealing with fatigue, shortness of breath, depression, or poor memory. Similar to ferritin, traditional lab ranges are broad because they are based on population averages rather than optimal health. Most of my clients feel best with a B12 level between 600–900, even though levels above 200–300 are typically considered normal.

There are also nuances with B12 testing. In some cases, serum levels may appear normal while red blood cell (RBC) levels remain low, which requires deeper interpretation. This is particularly relevant for individuals consuming B12-fortified foods. The B12 added to energy drinks, protein shakes, and cereals is often a poorly absorbed form that can raise serum levels without effectively supporting cellular metabolism.

In my experience, most people respond well to methyl-B12. If symptoms persist despite improved blood levels, I often suggest hydroxo- or adenosyl-B12 forms.

Insulin

Traditional medicine typically recommends: Fasting glucose and/or Hemoglobin A1C to assess blood sugar control.
What I recommend: Adding fasting insulin to catch early insulin resistance before glucose markers become abnormal.
Why it’s crucial: Blood sugar regulation, metabolic health, weight balance, and hormone signaling.

Insulin is not a commonly checked blood marker, but it can be immensely helpful beyond the standard fasting glucose included in a Comprehensive Metabolic Panel (CMP), which is typically tested annually. Some providers also check Hemoglobin A1C, which is a three-month average of blood glucose levels. This can be helpful to observe trends beyond a single measurement, such as fasting glucose.

However, I have seen blood sugar instability—meaning large fluctuations within a day—in clients who still have a “normal” A1C . In other words, even if blood sugar swings up and down like a rollercoaster, the average may still appear normal. A fasting insulin level provides an additional clue as to how the body is handling carbohydrates from a proactive perspective rather than a reactive one.

This marker is most helpful when done fasting, with a lower level (4–6) being ideal. This suggests that, at rest, the body is not producing excessive amounts of insulin. If fasting insulin levels are higher (above 8–10), this may imply an early stage of insulin resistance, where the body produces more insulin due to decreased sensitivity to its effects on blood glucose. While this is not diagnostic on its own, it can provide valuable insight into potential root causes of weight gain or hormonal imbalances that further testing may help clarify.

Lab Testing FAQs

Do I need all of these labs every year?
Not necessarily. Some labs are helpful annually, while others may only need to be checked if symptoms are present or if you’re monitoring a known imbalance.

Will my primary care provider order these labs?
Many providers will order them if you ask, especially when framed as preventative or symptom-driven. Some markers may require advocacy or follow-up discussion.

Are these labs covered by insurance?
Coverage varies by plan. Many of these labs are relatively inexpensive, even when paying out of pocket.

What if my labs are “normal” but I still feel unwell?
This is where the difference between normal and optimal matters. Labs can fall within reference ranges while still contributing to symptoms.

Can I interpret these labs on my own?
While lab results are accessible, proper interpretation requires context. Trends, symptoms, and lifestyle factors all matter.

Is this medical advice?
No. This information is for educational purposes only and is meant to support informed conversations with your healthcare provider.

What other labs do you have questions about? Have you had any of the above tested and been surprised by the results? Next month, I’ll be reviewing essential hormone labs—so stay tuned!

Want help interpreting your labs or knowing what to ask for?

2025 Holiday Wellness Gift Guide: A Functional Nutritionist's Favorite Health Gadget Gifts

Mon, 01 Dec 2025 19:21:25 GMT

Already feeling overwhelmed... and the holiday season has just begun?

�� The Best Wellness Gadget Gifts for 2025 ��

(According to a Functional Nutritionist)

Ready to feel supported going into the new year? If you’re craving personalized guidance with digestion, hormone balancing, nutrition, energy regulation, mood, or metabolism-now is the perfect time to start. ✨ Book a new client consult before the year is over!

Let’s make 2026 the year you feel your absolute best.

You’re not alone. This time of year is busy, beautiful, and—let’s be honest—a little stressful on our bodies. So I put together a holiday wellness gift guide featuring my favorite health-supporting tools (and a few things on my own wish list!) to help you step into 2025 feeling clearer, calmer, and more connected to your body.

From red light therapy and hormone tracking to infrared sauna sessions, sleep wearables, and smarter at-home testing, these are the gadgets and apps I love for supporting long-term health, energy, and overall wellbeing.

Let’s get into my picks!

�� Who These Gifts Are Perfect For

✔ The health-minded friend who loves a good wellness tool
✔ A mom who wants to feel more supported in her body
✔ Someone navigating hormone shifts or burnout
✔ A partner who loves biohacking and tracking data
✔ Yourself (absolutely counts!)

Red Light Therapy Panels

Best for: Skin health, joint support, energy, recovery, and deeper tissue repair.

When exploring options for red light therapy devices, look for medical grade/FDA clearance for safety reasons, and a close second in importance is wavelength! Low EMF output is also a plus. The most effective devices will offer both a shorter wavelength range (630-660nm) for surface/skin rejuvenation as well as 810-850nm for deeper tissue regeneration and pain relief.

Also keep in mind you will pay for panel size, so opt for smaller if you mainly want for the face. The brands I’ve found that meet this criteria are Joovv , EMR-Tek , and the BonCharge Mini (great price point if you want to target smaller areas).

Vibration Plate

Best for: Lymphatic flow, circulation, muscle toning, and low-impact workouts.

I haven’t purchased one yet, but I’m looking at LifePro , PowerPlate , and VibePlate . These brands are FDA approved as a Class 1 medical device, and offer a frequency range (10-50 Hz) to support lymphatic and blood circulation as well as muscle toning. (A higher frequency offers a more intense “workout”).

Sauna

Best for: Detox support, relaxation, inflammation reduction, and deep stress relief.

If you follow my stories, you’ll see me in my Sunlighten . This was a purchase I splurged on several years ago, and I don’t regret it one bit! I chose this brand because it contains zero glue or contaminants in the wood meaning no toxin off-gassing while my pores are wide open. I also like the range of wavelength settings (near, mid and far infrared) which support different uses. There is also now a portable sleeping bag style to accommodate more budgets and living situations!

Mira Hormone tracker

Best for: Women navigating fertility, cycle tracking, perimenopause, or hormone shifts.

Meet your at-home hormone lab. Mira tracks four key hormones— LH, E3G, PdG, and FSH —giving you insights into fertility windows, ovulation, and overall hormone patterns.

I love this tool for early stage perimenopause, when cycles start to shorten and ovulation to period feels like an irritable eternity! See when and how much progesterone is dropping, or how you’re responding to new therapies to support optimal hormone levels.

I do have a discount code for this one: 2CFN for 30% off!

Theia CGM

Best for: Blood sugar stability, metabolic health, performance tracking.

I’ve been using Theia because unlike other companies, you don’t have to commit to a nutrition plan subscription. You can purchase a CGM a la carte and optionally share data with a practitioner.

It’s incredibly helpful for:

spotting glucose trends
personalizing meals
improving energy
reducing inflammation
supporting long-term metabolic health

A great gift for anyone wanting deeper biofeedback without a long-term membership.

Oura Ring

Best for: Sleep optimization, stress tracking, recovery, and early health insights.

Oura tracks:

Activity levels and steps
Sleep stages + duration
HR + HRV
Temperature
Respiratory rate
Oxygen saturation
Early illness or hormonal shifts

This is an excellent wearable for clients wanting a deeper understanding of their stress, sleep, and recovery patterns.

WHOOP Band

Best for: Athletes or anyone focused on performance and recovery metrics.

Think of WHOOP as Oura’s sportier cousin. It measures:

Cardiovascular & muscular strain
Recovery capacity
Sleep
Stress trends
Healthspan data like biological age + age pace

Best for someone who loves numbers, training data, or structured performance improvement.

Hume Body Pod

Best for: Tracking body composition, muscle gain, fat loss, and long-term trends.

An upgrade from a typical scale, the Hume Body Pod uses 8 frequency sensors to measure:

Weight
Full body composition
Heart-health markers

While not as precise as DEXA or InBody scans, it’s a fantastic at-home tool for tracking trends and adjusting macros, workouts, and habits. A great gift for the person who loves data—or wants a more realistic way to measure progress than a scale number alone.

The Root Cause of IBS, Bloating & Unpredictable Bathroom Habits

Tue, 04 Nov 2025 18:27:10 GMT

Many clients tell me when they were diagnosed with Irritable Bowel Syndrome (IBS) it was almost more defeating than helpful, since all it really does is describe their symptoms.

When IBS Isn't the Full Answer

Depending on the studies you read, there are various “causes” of IBS in the medical world, but none that really offer solutions. One leading cause is changes to the microbiome or “dysbiosis,” sometimes referred to as intestinal methane overgrowth (IMO), or as small intestinal bacterial overgrowth (SIBO). According to research, SIBO or IMO are the cause in anywhere from 4-78% of IBS cases. In my experience helping clients with IBS, SIBO is a primary cause, or at least a contributing factor, in at least half of all cases.

Other factors contributing to IBS include a history of traumatic brain injury (TBI), altered motility, insufficient digestion, and inflammation. However, these additional factors are typically influenced by a deeper root cause such as dysbiosis or SIBO, and typically aren’t singular causes which alone will resolve IBS symptoms.

If you're ready to move beyond symptom management and want to uncover what's really driving your IBS, I'm here to help. Schedule a New Client Consult today and take the first step towards feeling better - from the inside out!

There is no medical cure for IBS, and so the only medical solution is to manage the symptoms. Forever. That just sounds so depressing, right? Fortunately, natural resolution is possible. It simply requires a different approach and a deeper understanding of what’s happening in the microbiome and digestive organs.

A Functional Approach to Lasting IBS Relief

In my experience, the game-changing approach is what happens after the first step of killing off bacterial overgrowth (which can also be done naturally with botanicals or herbs). The second and third steps are crucial to prevent recurrence.

Step #1: Remove Triggers & Address Bacterial Overgrowth

The first step focuses on reducing excess intestinal bacteria. This can be done with targeted antibiotics or natural botanicals and herbs, depending on your needs.

Step #2: Repair the Gut & Restore the Microbiome

Step 2 involves key nutrients like zinc and polyphenols to help repair the intestinal lining and reduce chronic inflammation, as well as using specific strains of probiotics to replenish the body’s innermost defense system –the microbiome. The microbiome is like our internal military, and without it we are more susceptible to imbalance, infection, and illness. Certain probiotic strains like bacillus coagulans or subtilis can help balance bacteria initially, but bifido and lacto strains are also essential as well, so sometimes this process requires guided testing and several rounds of rotating formulas to restore balance.

Step #3: Prevent Recurrance & Support Long-Term Gut Health

Step 3focuses on prevention, which may include some components of Step#2 along with other approaches such as dietary adjustments and mind-body exercises or stress management techniques. This is not a “fluff” step. It is essential to addressing all potential gut-disrupting triggers, and helping the body and mind to be more resilient against recurrence.

By completing these steps in order over the course of several months, resolution of IBS caused by SIBO is possible! The sooner symptoms are dealt with, usually the easier they are to rectify, and less likely symptoms are to return. So don’t wait to deal with bloating, constipation, or diarrhea. They are not just annoying symptoms, but clues to a deeper root cause that can be identified and addressed, not just managed.

IBS & GUT HEALTH FAQs

Can IBS actually be cured, or only managed?
While conventional medicine focuses on symptom management, addressing the root cause — such as SIBO or dysbiosis — can lead to full resolution in many cases. Functional nutrition and targeted gut healing protocols aim for lasting improvement, not just control of symptoms.

What’s the difference between IBS and SIBO?
IBS (Irritable Bowel Syndrome) describes a group of symptoms like bloating, constipation, or diarrhea. SIBO (Small Intestinal Bacterial Overgrowth) is a specific condition where too much bacteria grows in the small intestine — and it’s often the underlying cause of IBS symptoms.

How is SIBO tested?
The most accurate test is a breath test that measures hydrogen, methane, and hydrogen sulfide gas. These gases are produced by bacteria in the small intestine and can help identify the type of overgrowth present.

Why does IBS or SIBO keep coming back after antibiotics?
Antibiotics can reduce bacterial overgrowth, but they also wipe out beneficial bacteria that protect the gut from recurrence. Without rebuilding the microbiome and repairing the intestinal lining, symptoms often return.

What natural steps can help prevent IBS from coming back?
A comprehensive plan often includes repairing the gut lining with nutrients like zinc and polyphenols, replenishing beneficial bacteria with probiotics, and addressing lifestyle factors such as diet and stress. These steps help support long-term gut balance and resilience.

Testing & Traditional IBS Treatments

If you suspect IBS, SIBO testing is sometimes recommended (or some GI specialists may simply prescribe antibiotics without testing). The most reliable form of testing is a breath test , and should be able to detect methane, hydrogen, and hydrogen sulfide gas production. The type of gas produced depends on what type of bacteria are present.

If you have already been diagnosed with IBS and/or SIBO, there are options to address it. A traditional GI specialist may prescribe antibiotics, which are extremely effective at reducing bacterial overgrowth. However, antibiotics are not very selective, and so they can also kill beneficial bacteria which naturally protect the body from future issues like recurring dysbiosis and fungal overgrowth. Because of this, SIBO comes back in about 80-90% off cases.

One round of antibiotics can be life-changing in terms of symptoms, but I would argue that we need a better system than repeat rounds of antibiotics to treat a never-ending cycle of bacterial overgrowth . Even dietary changes which can often help immensely to manage symptoms, are not a cure, and typically continue to trigger flares once reintroduced after a brief elimination period.

Your Ultimate Guide to Leaky Gut: Causes, Symptoms & How to Heal Naturally

Wed, 01 Oct 2025 19:02:52 GMT

What Is Leaky Gut?

Leaky Gut Syndrome, also called intestinal hyperpermeability , occurs when the tight junctions in the intestinal lining become looser than normal. This allows substances such as undigested food particles, toxins, and microbes to enter the bloodstream, which can activate the immune system and increase systemic inflammation.

While the term “leaky gut” sounds simple, the effects are far-reaching. It can impact digestion, immunity, hormone balance, skin health, and energy levels , making a key difference in overall wellness.

Everyone’s gut is permeable — this allows nutrients from the food you eat to pass into the bloodstream and nourish the body. For some people, however, this permeability becomes excessive, a condition often referred to as Leaky Gut Syndrome .

Signs & Symptoms of Leaky Gut

Wondering if leaky gut might be affecting you? Here are the most common signs:

Bloating, gas, or digestive discomfort

Expanding food sensitivities over time

Fatigue and brain fog

Skin issues (eczema, acne, rashes)

Joint pain or muscle aches

Autoimmune conditions (Hashimoto’s, rheumatoid arthritis, etc.)

Mood changes such as anxiety, depression, or irritability

If you notice several of these symptoms, leaky gut may be a significant piece of your health puzzle.

Leaky gut can feel overwhelming, but you can find relief. By removing triggers, restoring the microbiome, repairing the intestinal lining, and rebalancing lifestyle factorssymptoms like bloating, fatigue, and brain fog can improve dramatically.

If you suspect leaky gut, don’t wait — support is available, and your gut (and your overall health) will thank you. Schedule a New Client Consult and we’ll talk through your history, goals, and what might really be going on—so you can walk away with a custom plan that helps you feel better fast.

Why does Leaky Gut happen?

There isn’t a single cause for leaky gut. Instead, it develops over time due to multiple stressors on the digestive system. Common contributors include:

Highly processed food s — sugar, refined oils, and additives
Chronic stress — impacting digestion and gut barrier integrity
Antibiotic use — which can disrupt the microbiome
Infections or surgery — that damage the gut lining
Food sensitivities — like gluten, dairy, or soy
Environmental toxins — including pesticides, plastics, and heavy metals

These factors can weaken the intestinal barrier and alter the gut microbiome, which in turn drives inflammation throughout the body.

How to Heal Leaky Gut: The 5R Framework

Functional medicine provides a structured approach to leaky gut healing. The 5R Gut Healing Program helps restore gut integrity, reduce inflammation, and support long-term gut health:

1. Remove – Eliminate foods, toxins, and stressors that irritate the gut, such as processed foods, alcohol, infections, and food sensitivities

2. Replace – Support digestion with enzymes, stomach acid, and bile salts if needed.

3. Reinoculate – Restore a healthy gut microbiome with probiotics and prebiotics.

4. Repair – Provide nutrients to heal the gut lining, including L-glutamine, zinc, collagen, and omega-3s.

5. Rebalance – Address lifestyle factors like stress management, sleep, and movement to maintain lasting gut health .

Healing your gut isn’t a quick fix — it’s a journey — but the results can be life-changing. For clients who suspect leaky gut, I often recommend targeted gut and hormone testing.

These tests help uncover:

Intestinal permeability
Microbiome imbalances
Hidden infections
Hormone disruptions linked to gut health

FAQs About Leaky Gut

Can leaky gut cause weight changes?
Yes, leaky gut can contribute to weight fluctuations. Inflammation and gut imbalances can affect metabolism, digestion, and nutrient absorption, which may lead to unexplained weight gain or difficulty losing weight.

Is leaky gut a recognized medical diagnosis?
Leaky gut, also called intestinal hyperpermeability, is recognized in functional medicine but is not yet an official diagnosis in conventional medicine. That said, research increasingly supports its role in inflammation, autoimmune conditions, and digestive issues.

Can children have leaky gut?
Yes, children can develop leaky gut, often due to poor diet, chronic stress, infections, or antibiotic use. Addressing gut health early can help prevent long-term issues.

How long does it take to heal leaky gut?
Healing time varies depending on the severity and underlying causes. Many people notice improvements in symptoms within weeks, but full gut restoration may take several months with a consistent 5R functional medicine approach.

Can supplements alone fix leaky gut?
Supplements can help support gut healing, but they work best as part of a holistic plan that includes removing irritants, restoring microbiome balance, repairing the gut lining, and addressing lifestyle factors.

Fibermaxxing Trend – Hop on Board or Steer Clear?

Thu, 04 Sep 2025 18:07:25 GMT

What Is Fibermaxxing?

Fibermaxxing refers to increasing daily fiber intake, touted for its potential ability to support weight loss by regulating blood sugar and digestion. This occurs by directly slowing the release of carbohydrate into the blood and indirectly by feeding crucial gut microbes which may trigger GLP-1 production and other favorable metabolic processes.

A higher-fiber diet can al so help keep the gut strong and prevent digestive symptoms from recurring if IBS has been a past concern. Fiber isn’t digested; it ferments, which then fuels good gut bacteria. More good gut bacteria means less room for bad gut bacteria.

Think of a garden or immaculate green lawn. One of the best ways to keep weeds at bay is to focus on growing thick, lush grass, flowers, and plants to out-compete the weeds.

Discover fibermaxxing — the gut health trend taking over TikTok. Learn the benefits and risks as well as meal ideas to safely boost your daily fiber intake.

Tips for Tolerating More Fiber

A large jump within a day or two could cause bloating and discomfort . To help your body adjust:

Increase fiber intake by about 3–5g per day until you’ve reached 25–35g per day
Focus on food before supplements
Be cautious with products like inulin or psyllium , which might be too much for the system right away
Stay hydrated
Keep moving — exercise helps the body adjust and keeps things moving

If increasing fiber consistently makes symptoms worse, it may be time to investigate further with comprehensive functional testing designed to get to the root cause of bloating and irregular bowel movements. I often see this in clients who are “eating clean” and doing “all the right things” but still feel bloated. The encouraging part is that once the root cause is identified and the gut is supported, foods that used to trigger symptoms can often be reintroduced.

The Benefits — and the Limits — of Fiber

While fiber has some amazing benefits, it’s not a cure-all. There are also gut microbes that feed on animal products, so balance and variety seems to be key — but many gut bacteria do prefer plants, hence the lean toward fiber.

Fiber won’t produce overnight weight loss or perfect poops in a day; in fact, sometimes more fiber makes digestive issues worse! That’s why it’s important to adjust slowly and pay attention to how your body responds.

Fibermaxx Made Simple: 7 Days of Meals

Want to see what fibermaxxing looks like in real life? Download this free 7-day meal plan , complete with recipes and a shopping list, to help you gradually boost fiber the safe way.

Types of Fiber and How Much You Need

There are two main forms of fiber:

Soluble fiber: found in foods such as oats, chia seeds, and beans, dissolves in water and forms a gel. This helps to stabilize cholesterol and blood sugar.
Insoluble fiber: found in vegetables and whole grains, adds stool bulk and speeds up transit time.

Aim for a mix of both, leaning more towards soluble fiber when you’re just starting out.

The general agreed-upon intake is 20–25g/day.

Maxing out? 35–40g/day.
(Start with the lower end and increase slowly!)

How I Healed from Auto Immune Disease, IBS & Estrogen Dominance

Mon, 04 Aug 2025 19:31:23 GMT

From Healthy Childhood to College Crash

I grew up in the 80’s and 90’s eating the typical amount of ultra-processed foods popular during that time. I was rarely sick. I competed in multiple sports as well as dance and vocal performance. I was born Type A, and an obnoxious overachiever. Somehow this diet and lifestyle didn’t seem to affect me. I was healthy, energetic, and athletic. So far so good.

Then I went to college. That’s probably when health issues begin for many, although mine was pretty extreme especially in contrast to my seemingly invincible childhood. My freshman year was extremely stressful as I obsessed over straight A’s in my pre-med biology program, taught group classes at a gym, and waited tables part-time to help pay for my apartment and books. I had also adapted a vegetarian diet in an attempt to be “healthier”, and because I was now on my own and running 24/7, I was eating more processed soy in the form of shakes, bars, and magical tofu mixes. Alcohol intake also increased of course. Lo and behold, I started having digestive issues after about a year of this.

I tried my best to research and DIY a solution (remember this was at the very early stages of internet so I mostly had to read books). I tried various diets and fasts which maybe helped short-term, but constipation and bloating returned quickly after resuming a normal diet. I increased fiber, ate only fruits and vegetables (probably the worst ideas looking back), and all sorts of other food combos, potions, and supplements.

I went to a natural medicine doctor (not even sure his title!) and he suggested colonic hydrotherapy and some supplements. I slowly started to feel better, but I was afraid of regressing and still struggled to find balance in my diet. However, I was so intrigued that I got a job at a small natural food market in hopes to learn more about supplements and healthy eating. I was also spending a lot more on food than the average college kid and knew I needed to figure out a way to reduce my grocery bill!

I suddenly realized just before med school began that I would receive little to no nutrition education , and I didn’t just want to learn how to match prescription medications to symptoms. So… I took the leap and dropped out. All that hard work down the drain. But I couldn’t do it.

So I got a random job in consulting sales and began a new life. I slowly lost more weight, but my digestion was still very finicky. I had resumed teaching group fitness, and finally decided to try adding animal protein back into my diet as fatigue caught up to me. The angel of a doctor I had originally seen for my thyroid suggested I wean off medication, so I did, and I actually continued to feel a little better.

I realized recently that maybe I haven’t published the full story of my own health journey , which was a primary inspiration for advancing my education and starting my own business to help others in finding answers about their health.

Feel free to scroll straight to the bottom if you just want my top tips for how I did it! But I know some of you will find hope in the story.

The Dentist Who Changed Everything

I moved jobs twice trying to figure out how to balance work and being a new mom. After the birth of my second daughter, I moved to Charlotte and was feeling the familiar fatigue I had with my first daughter. I saw 2 doctors who completely dismissed me. Then I randomly went to a biologic dentist to establish care, and he immediately asked me about my ankle surgery after reviewing my intake form and noticing mild swelling in my thyroid . He suggested the metal in my ankle may have triggered Hashimoto’s which would explain the swelling, and urged me to find another doctor who would run labs. A dentist!! That is who encouraged me not to give up in figuring out my thyroid issues! It takes a village sometimes, and I’m so thankful for him.

So… I saw another endocrinologist, and ended up crying in her office, begging her to do a full thyroid panel . She didn’t really know what I meant, my TSH was “normal,” but was kind enough to ask a few of the nurses in the practice, and one of them knew what to order. She said my T4 was actually pretty low and agreed to write me a prescription for a compounded natural thyroid medication vs synthetic T4-based meds that are most common. I had been doing my research and learned that some/many women don’t respond well to T4-only medications. Again, she clearly thought I was crazy but my kids were tearing apart her office and I was crying, so I think she just wanted me out of there!

This was really the beginning of my journey in healing from IBS and Hashimoto’s, are you exhausted already from reading this so far?? Me too! It’s such a long story, but the context is so important for understanding that I get it when you feel like you’ve been through a lot and no one hears you! I had the same story. It was a STRUGGLE for a long time. Traditional medicine is excellent for acute care, but not chronic disease. I felt like I was fighting and clawing my way back to health most of those years.

Learning from Rock Bottom

Three years later, my life changed forever . I slipped on black ice in the parking lot of my apartment complex (ironically on the way to the gym), and shattered my ankle. I was transported to the ER and got the worst news I could ever receive–because it was such a complex fracture I would need surgery and have plates screwed in to stabilize the joint. I knew this was bad-metal permanently inserted into my body?! I was devastated and terrified.

I got through the surgery, but gained about 15 lbs in the 3 months that followed. Sure I was laying in bed a lot, but my diet was still very clean and I wasn’t eating junk or even eating very much, just smoothies and bone-supportive foods to help heal, still a lot of soy protein which was popular at the time. But nothing else in my life had drastically changed .

To make a very very long story a little shorter, I saw so many doctors, including a D.O. who I interned for during my pre-med school track. He was very kind but didn’t have any answers. I finally found another D.O. who was also a homeopathic doctor who told me I had developed Hashimoto’s disease . She prescribed thyroid meds and told me to stop eating processed soy and reintroduce animal protein. I wasn’t ready to add animal foods back, but the medicine — and possibly cutting out processed soy — seemed to help reduce the puffiness in my face and my weight came down a little.

After several months of PT I was able to start lifting weights and running again. By the time I graduated college that year I felt pretty good but my weight was still not what I was used to and it didn’t seem to mirror the lifestyle I was living, especially as a 23-yr old when everyone else is still drinking excessively 5 nights a week and living on fast food. But I persisted ,

How I Finally Healed

He suggested the metal in my ankle may have triggered Hashimoto’s which would explain the swelling, and urged me to find another doctor who would run labs. A dentist!! That is who encouraged me not to give up in figuring out my thyroid issues! It takes a village sometimes, and I’m so thankful for him.

What Worked:

Tips from My Healing Journey

So to jump to the good part, here’s what I’ve learned over those last 20 years from school, from life, and from various practitioners and professionals along the way:

Medicine is not a replacement for lifestyle support. Keep working on food and lifestyle to support what the medicine is doing.

A varied diet including animal products like collagen and pastured, humanely-processed meat drastically improved my joints (I also have RA in my family history), reduced injuries, and nourished my hormones and organs. I continue to eat lots of color and fiber from fruits and vegetables as well, but restricting my diet to only these foods made it difficult for me to balance hormones and support a high level of activity. (This may not be the case for everyone, but something to consider if deficiencies persist or labs/symptoms don’t improve).

No gluten, processed soy, or vegetable/canola/seed oils. I also avoid most corn, but do eat some organic popcorn or tortilla chips occasionally. I don’t waver on gluten at all, and I believe this has made the biggest difference for my thyroid labs. My antibodies have basically remained in remission for 7-8 years without medication (even though doctors have told me food cannot change your antibodies and they will remain elevated forever). These food products can trigger inflammation and damage to the thyroid. Sometimes dairy is a trigger, and you have to find what works for you. I eliminated dairy for 1-2 years, and then slowly reincorporated occasional cheese, ideally from goat and sheep sources which tend to be cleaner and easier to digest. This works for most of my clients, but again can take some trial and error to confirm.

Minimize alcohol. I have found 1-2 drinks per week is usually tolerable, but if weight loss, sleep, blood sugar or hormone balance are concerns, the less alcohol the better.

Work on the gut before anything else! If the gut isn’t digesting and absorbing properly, it is near impossible to repair other organs or hormones. Start here, save up to get proper testing and work with someone skilled in this area. Infection and digestion can be tackled first, but then don’t forget gut repair for 2-3 months at least to prevent future issues and optimize gut and metabolic health.

Focus on the adrenals. Many thyroid problems begin here (I believe mine did). Don’t ignore stress, or “power through” for months or years on end. It will catch up with you. Sleep and play are essential to healing autoimmune disease.

Eat the best food you can afford. Buy organic wherever you can. Buy local from regenerative farms. Meat is now one of the top sources of Omega-6 rich fats in our diet due to corn and soy-based animal feed, which can lead to excess inflammation. Chickens, pigs, and cows don’t naturally live on these foods, and it is affecting our health as well as theirs.

Prioritize supplements based on need. Buy quality products from reputable vendors, not big box stores, social influencers, or large online retailers who don’t third-party test or verify quality. If they don’t have a COA on file, they are not third-party testing so you don’t really know what you’re getting. Avoid folic acid in processed food and supplements! This inhibits methylation which is essential to hormone health. I have found a multivitamin/mineral, fish oil, Vitamin D, magnesium, and digestive enzymes with Betaine HCl to be the most important for my body.

Minimize medications including NSAID’s, birth control pills, reflux meds, and antibiotics . One or more doses of these meds can significantly change the gut microbiome, which in turn affects hormones and metabolism. If you are struggling to lose weight despite diet and exercise, consider the fact that these meds may have sabotaged your gut, metabolism and hormones and starting with the gut will need to be repaired.

Prioritize rest. This means sleep but also “active rest,” which are calming activities that take us out of fight or flight mode which seems to be modern society’s default mode. I have purposely pursued gardening, cooking, hiking in the woods, and playing with my family and pets as hobbies to help give my nervous system small daily breaks from life’s demands.

Over time, switch to clean, non-toxic makeup, skincare, and household cleaning products. Use filtered water and air purifiers as needed.

Get sunshine daily and move your body 5-6 days per week in a way that is stimulating and energizing, not exhausting. This sometimes also requires trial and error, but usually there’s an achievable sweet spot for women trying to balance hormones and/or autoimmune disease.

Final Thoughts: Don’t Give Up

The bottom line is show up every day, take small steps, and don’t give up. There are answers, and there are people who can help you. The journey can feel discouraging and hopeless, but coming out on the other side, I can tell you I’m in a better place having gone through the challenging times because of what I learned and how it’s changed my life. There was no other way for me to learn what I did, and now I get to share it with others which is even more rewarding.

If you’ve been on an autoimmune journey, especially Hashimoto’s, what other foods, supplements, therapies, or lifestyle changes have made the most difference in helping you heal? I’d love to hear from you!

Motherhood and the Return of Symptoms

A few years passed and I got pregnant with my first daughter. I was one of those annoying people who had a totally uneventful, enjoyable pregnancy. It didn’t really phase me. I worked until 39 weeks, felt energetic, worked out the whole time, felt pretty great. I had an unmedicated birth with zero complications. It was beautiful. But then a few weeks later, my daughter became very colicky and my digestive issues had coincidentally ramped up again.

I assumed something I was eating wasn’t agreeing with both of us, so I removed gluten and dairy as a guess to see if that helped. And it did. Bloating and constipation improved, but I continued to feel extremely fatigued. Of course, my logical explanation, as well as the first 2 doctors I saw, was that I was a new mom and my daughter wasn’t sleeping through the night… blah blah… that’s all it was.

I still have those labs, and they were not good! I just hadn’t found someone who understood that “normal” is not the same as “optimal.” My thyroid was still struggling, and as I tried to go back to work with a baby who wasn’t sleeping (at least she wasn’t screaming anymore) and a high stress sales job, fatigue worsened. I did still lose my baby weight within about 7-8 months, and did slowly regain some energy so I agreed in my mind that I must’ve just been dealing with “mom brain” and stress related to having a new baby.

Beat the Bloat: How to Manage Gas & Bloating This Summer

Tue, 01 Jul 2025 21:08:42 GMT

1. Know What’s Causing the Bloat

Feeling a little bubbly? Bloating and gas can be triggered by a multitude of factors, including what you eat, how fast you eat, and how well your digestive system is currently functioning. Common summer-bloat culprits include:

Eating large, fiber-rich meals that your body isn’t used to
Swallowing extra air from carbonated drinks or chewing gum
Dehydration (slows digestion)
Increased intake of raw veggies & fruit , which can ferment more easily in the gut
Changes in your routine that affect digestion (travel, sleep, stress)

Fermentation of certain carbohydrates in the gut produces gas as a byproduct. If your microbiome is out of balance or you’re eating more fermentable fibers (aka FODMAPs), you may feel this more intensely.

Summer can be full of digestive curveballs—travel, heat, cookouts, and hopefully a whole lot of seasonal veggies and fruit. So if you’re dealing with more bloating or gas this time of year, you’re definitely not alone.

3. Support Your Gut With Probiotics

Your gut microbiome plays a big role in how well you digest food—and how much gas gets produced in the process. Probiotics (beneficial bacteria) can help restore balance and reduce symptoms like bloating, especially if you’ve recently taken antibiotics or been under stress.

��Try incorporating naturally probiotic-rich foods like:

Yogurt or kefir (look for “live and active cultures”)
Fermented veggies like sauerkraut or kimchi
Miso or tempeh
Kombucha (watch the sugar content!)

Not all probiotics are the same —if you’re not sure which strain is right for you, we can help guide you through it. Check out my blog: How to Choose A Probiotic: Your Ultimate Guide to find the right one for you!

The good news? A few small changes to how you eat, drink, and support your gut can make a big difference in how you feel! Let’s break down some summer-specific tips that actually work—backed by research and rooted in a functional nutrition approach.

Ready to get to the root of your gut issues?

If bloating is becoming your norm, it’s time for a more personalized approach.
Schedule a New Client Consult and we’ll talk through your history, goals, and what might really be going on—so you can walk away with a custom plan that helps you feel better fast.

No guesswork. Just clear next steps.

2. Be Smart With Fiber

Fiber is essential for gut health, but more isn’t always better—especially if you ramp it up too quickly. Different types of fiber play different roles:

Soluble fiber (found in oats, chia seeds, berries) forms a gel and helps feed good gut bacteria.
Insoluble fiber (in veggies like zucchini, cucumber, and leafy greens) adds bulk and helps with motility.

Too much fiber too fast can overwhelm your gut and lead to excess gas. Gradual increases and plenty of water are key. If you’re adding more plant foods this summer, aim to cook your veggies when possible—cooking breaks down some of the fiber and makes them easier to digest.

☀️ Summer-friendly fiber tips:

Add chia to smoothies or overnight oats
Lightly sauté or grill veggies instead of eating everything raw

Snack on berries for fiber + antioxidants

4. Stay Hydrated (Seriously)

Hydration is one of the most overlooked keys to digestive comfort. Water helps move fiber through the digestive tract, prevents constipation, and keeps things flowing.

In the summer and especially in the intense heat we’ve been having, it’s easy to get dehydrated without realizing it—especially if you’re more active or sweating often. Even mild dehydration can slow digestion and increase bloating.

�� Tips to stay hydrated:

Carry a water bottle and sip throughout the day
Add cucumber, mint, or citrus for a flavor boost

Include electrolytes if you’re sweating heavily or drinking caffeine/alcohol

FAQs About Summer Bloating

What foods cause the most bloating in summer?

Raw vegetables, beans, dairy, and carbonated and alcoholic drinks are common culprits.

Can probiotics help with summer bloating?

Yes—certain strains like *Lactobacillus* and *Bifidobacterium* may reduce gas and support digestion.

What’s the fastest way to reduce bloating naturally?

Go for a gentle walk, sip warm water, and avoid fizzy drinks or gum to ease discomfort quickly.

Why does travel make bloating worse?
Changes in routine (meals, sleep, hydration, and stress) can throw off your digestion and gut motility. Airplane travel also causes gas in your intestines to expand due to cabin pressure, which may contribute to bloating.

Can heat affect digestion?
Yes—higher temperatures can lead to mild dehydration, which slows digestion and makes bloating more likely. The stress of heat and disrupted routines can also impact gut-brain signaling.

Should I avoid fruit in the summer to reduce bloating?
Seasonal fruit offers fiber, antioxidants, and hydration—but too much at once (especially high-FODMAP options like watermelon or apples) may cause gas. Try pairing fruit with protein or fat to slow digestion.

Do You Really Need a Parasite Cleanse? What to Know Before You Start

Mon, 02 Jun 2025 16:49:18 GMT

MYTH #1: Parasites only come from foreign travel.

It’s a common belief that you only need to worry about parasites after a trip abroad. While travel can increase your risk—especially in areas with poor sanitation—it’s not the only way parasites make their way into the body.

Contaminated produce, poorly handled meats, unwashed hands, and even our pets can all be sources of exposure. Parasites are part of the natural world, and exposure is more common than you might think. Some studies suggest that a significant percentage of the population may harbor intestinal parasites without even knowing it .

Many people think parasites are only a concern when traveling to developing countries or places with less stringent sanitation practices. But here’s the truth: parasites aren’t just an international travel problem. In fact, many of us are exposed to them regularly—right here at home.

In my work as a functional nutritionist, I continue to see more and more clients with signs of parasitic imbalances. But just like anything in health, there's a lot of misinformation out there- so let’s clear a few things up.

MYTH #2: The goal is to eliminate all parasites.

Here’s where things get a bit more nuanced: it’s not about having zero parasites. Just like we have a microbiome filled with bacteria (both helpful and harmful), we also have a parasitome —a community of parasites that live in and on us.

Think of your gut like a garden. A few weeds here and there? Not a big deal. But when the weeds start to overtake your vegetables? That’s when you have a problem. In the same way, when parasites start to outnumber or disrupt your beneficial gut microbes , you can end up with symptoms like bloating, fatigue, brain fog, or nutrient deficiencies.

So the real goal? Balance. Supporting a healthy ecosystem in the gut that keeps potential pathogens in check and allows your body to function optimally.

How to Safely Address Parasites:

A Step-by-Step Functional Approach

If you're experiencing unexplained symptoms, determining whether it’s an allergy, sensitivity, or intolerance can be challenging. Here’s where to start:

1. Work with a trained practitioner.

Don’t guess—test. Comprehensive stool testing can help identify specific parasites, imbalances in the microbiome, and inflammation markers that may be contributing to your symptoms.

2. Build a strong foundation first

Before jumping into any protocol, focus on key pillars of gut health:

A nutrient-dense, anti-inflammatory diet
Supporting healthy digestion (think: stomach acid, enzymes, bile)
Managing blood sugar
Reducing sources of stress and inflammation
This sets the stage for any parasite protocol to be more effective—and less disruptive.

3. Follow with repair & reinoculation

If a parasitic imbalance is found, use evidence-based herbs or medications strategically—typically for a defined period of 2-12 weeks. Avoid long-term or frequent use without retesting.

4. Follow with repair & reinoculation

After the clearing phase, it's crucial to:

Support gut lining repair (e.g., with glutamine, zinc carnosine, or collagen)
Reintroduce beneficial bacteria with probiotics and prebiotic foods
Continue supporting detox pathways (liver, lymph, bowel movements)

This recovery phase is often skipped—but it’s what makes the difference in long-term gut health.

5. Reassess & maintain

After the full protocol, retesting or tracking symptoms with your practitioner can help ensure that balance has been restored. From there, focus on long-term maintenance with gut-friendly habits, rather than repeated cleanses.

MYTH #3: You should do regular parasite cleanses “just in case”.

This is a big one. I see a lot of people online (and even in wellness circles) taking things like diatomaceous earth, wormwood, or black walnut every day—or doing quarterly anti-parasitic “cleanses” with pharmaceuticals. But using herbs or medications indiscriminately can backfire .

Why?

Resistance can develop . Just like bacteria can become resistant to antibiotics, parasites can become desensitized to herbs or medications over time, especially if they're used frequently or improperly.
You can damage the gut . Long-term use of antiparasitic herbs can stress the liver, disrupt the microbiome, and lead to gut inflammation.
You're not addressing the root cause. A cleanse without a clear reason or targeted protocol may be doing more harm than good.

I’ve seen people who’ve been taking antiparasitic herbs for years—but still feel awful. Why? Because there’s no strategy or support around it . Killing off parasites is just one part of the process. It should be done strategically and temporarily, followed by a phase of repair and reinoculation —to rebuild your gut lining, restore microbial balance, and support long-term resilience.

The Bottom Line?

Parasites are a part of our world—and our bodies—but they don’t always cause disease. The problem isn’t necessarily their presence, but when they grow unchecked. Instead of turning to chronic parasite cleanses, the best approach is a targeted, evidence-based protocol that restores balance and protects your gut for the long haul.

If you suspect parasites are playing a role in your health concerns, or if you’ve been stuck in a cycle of endless cleansing, I’d love to help you dig deeper and get clarity!

Detox Diets: Do They Work and Are They Safe?

Tue, 06 May 2025 19:50:24 GMT

Detox Myths—Busted

You’ve probably heard one (or all) of these before:

Myth 1: "You don’t need to detox—your body does it for you."
Yes, your liver, kidneys, and digestive system do handle detoxification. But modern life introduces far more toxins than our systems evolved to process—from pesticides and plastics to heavy metals and air pollution. Research shows these exposures can impair detox capacity over time.
�� Reference

Myth 2: "Juice cleanses are the best way to detox."
Juice fasts lack critical nutrients (like amino acids and fiber) needed for detox enzyme pathways, and may spike blood sugar.
�� Reference

Myth 3: "Detox diets work by starving the body of calories to ‘reset’ it."
Severe caloric restriction downregulates metabolism, disrupts hormones, and reduces detox enzyme activity.

�� Reference

Myth 4: "Water fasting is the fastest way to lose weight and detox."
While short-term fasting can benefit digestion, long-term water fasts are risky, especially without medical supervision. They deplete muscle, slow detox processes, and may worsen nutrient deficiencies.
�� Reference

Let’s be clear : Your body does have built-in detoxification systems, but that doesn’t mean it can’t benefit from support—especially in a modern world full of processed foods, pollution, endocrine-disrupting chemicals, and stress. And most trendy “detox diets”? They’re either overly restrictive or flat-out harmful.

From lemon water cleanses to overpriced supplements, the word "detox" gets thrown around a lot—usually with very little science to back it up.

Detox: Not a Trend, But a Natural Process That Sometimes Needs Support

Here’s the truth: Detoxification isn’t a trend—it’s a biological reality. Your body is constantly filtering and eliminating toxins through organs like the liver, kidneys, digestive tract, lymphatic system, and skin.

But just because this process is natural doesn’t mean it’s always optimal. Between modern environmental exposures and high-stress, nutrient-depleted lifestyles, your detox pathways can become sluggish or overwhelmed. That’s where functional nutrition comes in—not to “hack” your detox, but to nourish and support it.

True detoxification is a normal biological process that happens 24/7. Your body detoxifies through:

Digestion & Absorption – Heal the gut so nutrients can be absorbed.
Elimination – Liver, gallbladder, kidneys, colon.
Protection – Antioxidants help neutralize toxins.
Nutrition & Repair – Nutrients help fuel detox enzymes and protect lean muscle.

Supporting detox doesn’t require extremes—it requires consistency, nourishment, and smart strategies.

Two Detox Extremes (and Why They’re Both Wrong)

❌ Extreme #1: “Detoxing is a myth. Don’t waste your time.”

This view ignores real issues: environmental toxins, overloaded livers, and gut dysbiosis can all impair your body’s natural detox pathways.

❌ Extreme #2: “Spammy detox diets”

Juice-only programs, supplements that “cleanse your colon,” or 5-day fixes often rely on fear-based marketing and are unsustainable (not to mention nutrient-deficient).

Some experts say detoxing is unnecessary. Others sell you the latest extreme diet that promises a "full body cleanse." As a functional nutritionist, I want to break through the noise and explain what real detoxification looks like—and how to support your body’s natural process without falling into extremes .

Detox is not a dirty word—but it is misunderstood.

Forget the fads. Supporting detox isn’t about starving yourself or drinking only celery juice. It’s about giving your body the tools it needs to do what it’s already designed to do—better.

If you’re curious about personalized detox support that works with your lifestyle and labs, reach out! Functional nutrition makes space for both the science and the individual.

Ready to support your body’s detox pathways in a gentle, sustainable way? Book a Jumpstart Call to dive deeper into your personal detox journey. In this 1-on-1 consultation, we’ll review your health history, identify root causes, and map out a clear path toward a healthier gut and overall well-being!

When Might Your Detox Systems Need Extra Support?

Poor digestion (bloating, constipation, food sensitivities)
Fatigue or brain fog
Skin issues like acne or eczema
Chronic inflammation or autoimmunity
Hormonal imbalances (PMS, irregular periods, estrogen dominance)
Chemical sensitivity (reacting to perfumes, cleaning products, etc.)
History of high toxin exposure (mold, heavy metals, etc.)
Slow metabolism or weight loss resistance
Frequent headaches or joint pain

These symptoms can be signs that your detox pathways—especially Phase I and II liver detoxification—may not be keeping up. The goal is not to do something drastic. It’s to remove barriers and provide what your body needs to function efficiently.

How to Support Detox—Without the Hype

Detoxification is something your body does naturally every day—but sometimes, it needs a little help. That doesn’t mean you need an extreme diet or a colon cleanse. Real, effective detox support is about removing what’s interfering and replenishing what’s missing.

...so what can that look like?

DIGESTION SUPPORT

A healthy gut is essential for detox—this is where toxins are excreted, nutrients are absorbed, and inflammation often begins.

✔️ Ginger, peppermint tea, or apple cider vinegar
✔️ Mindful eating and stress reduction
✔️ 12-hour overnight fasts (aka time-restricted eating) to give your digestive system a break
✔️ Bonus: Check your thyroid—sluggish metabolism can impact detoxification

ELIMINATION SUPPORT

Once toxins are processed, they need to be eliminated—primarily through stool, urine, and sweat.

✔️ Beets, green tea, onions, garlic
✔️ Pomegranate and berries for polyphenols
✔️ Herbs like cilantro, parsley, rosemary, mint, turmeric
✔️ Magnesium citrate (supports bowel regularity and liver detox)

PROTECTION + NUTRITION

Your body needs antioxidants and nutrients to neutralize and process toxins safely.

✔️ Eat the rainbow—aim for 8–10 servings of fruits and vegetables per day
✔️ A daily detox smoothie can help:
• 1–2 cups leafy greens
• ¼ cucumber
• ½–1 cup berries
• 1 tbsp flax or chia seeds
• Scoop of clean protein powder
• Water or almond milk to blend

What About Packaged Detox Kits?

While most store-bought “detoxes” are gimmicky at best, there are medical-grade programs that can offer structured support. These usually combine nutrient-rich protein powders with targeted supplements to fuel liver detox pathways, stabilize blood sugar, and support gentle elimination.

We often recommend a product like NutraClear Plus (Biotics) , OptiCleanse (Xymogen) , or Clear Change (Metagenics) —all available through our Fullscript store . These kits are thoughtfully designed, include a therapeutic food plan, and can make supporting detox simple, effective, and safe.

Food Allergies, Sensitivities & Intolerances: How to Tell the Difference & Find Relief

Thu, 03 Apr 2025 19:48:55 GMT

FOOD ALLERGIES: A Rapid Immune Response

Food allergies occur when the immune system mistakenly identifies a food protein as a harmful invader and releases IgE antibodies to attack it. This triggers an immediate reaction , which can range from mild symptoms like hives and swelling to severe anaphylaxis. Even the smallest amount of an allergen can cause a reaction, making cross-contamination a significant concern.

Governed by IgE antibodies , which recognize allergens and trigger histamine release.
Symptoms appear within minutes to hours and can be life-threatening.
Common allergens: Peanuts, shellfish, dairy, tree nuts, eggs, and soy.

✨ Research Spotlight : Food allergies affect about 6-8% of children and 3% of adults worldwide, with prevalence on the rise.✨

Many people assume they have a food allergy when, in reality, they may be dealing with a sensitivity or an intolerance.

These reactions may share some overlapping symptoms, but they differ in their causes, severity, and how they affect the body. Understanding these distinctions can help pinpoint the root cause of your symptoms and guide you toward the right solutions!

FOOD SENSITIVITES: A Delayed Inflammatory Response

Unlike allergies, food sensitivities involve a more subtle immune system response. The body may produce inflammatory molecules such as cytokines, leukotrienes, and prostaglandins, leading to low-grade, systemic inflammation. These reactions are often dose-dependent, meaning symptoms may only appear after repeated exposure over time. Many people experience symptoms such as digestive discomfort, migraines, joint pain, and skin issues without realizing that their diet may be playing a role.

Symptoms take 24-96 hours to appear, making it hard to pinpoint the cause.
Common culprits: Gluten, dairy, eggs, soy, artificial additives.
Often dose-dependent , meaning repeated exposure can increase symptoms.

✨ Science Spotlight : Emerging studies link food sensitivities to conditions like IBS, migraines, joint pain, and brain fog due to their inflammatory nature.✨

How to Identify Your Food Reactions

If you're experiencing unexplained symptoms, determining whether it’s an allergy, sensitivity, or intolerance can be challenging. Here’s where to start:

Step 1: Track Your Symptoms

Keep a detailed food journal tracking what you eat and how you feel afterward.
Look for patterns: Do symptoms appear immediately or hours/days later ?

Step 2: Try an Elimination Diet

Remove suspected trigger foods for 2-4 weeks .
Slowly reintroduce them one at a time to observe reactions.
This is especially useful for food sensitivities and intolerances .

Step 3: Consider Lab Testing

Food Allergy Testing: IgE blood test or skin prick test.
Food Sensitivity Testing: MRT (Mediator Release Test) or IgG-based tests.
Food Intolerance Testing: Lactose, fructose, or histamine intolerance tests.
Expert Tip: MRT is one of the most comprehensive sensitivity tests, measuring both chemical and food-related inflammatory responses .

Step 4: Work with a Functional Nutritionist

If you’re struggling to identify the root cause of your symptoms, a professional can help tailor a nutrition plan and recommend the best approach.

FOOD INTOLLERANCES: A Mechanical Breakdown Issue

Food intolerances differ from allergies and sensitivities because they are not immune-related . Instead, they occur due to enzyme deficiencies or disruptions in gut flora, making it difficult for the body to properly digest certain foods. A classic example is lactose intolerance, where a lack of lactase enzyme prevents the body from breaking down lactose, leading to bloating and diarrhea. Other examples include fructose malabsorption and histamine intolerance, where the body struggles to process naturally occurring food chemicals.

Caused by enzyme deficiencies or gut microbiome imbalances .
Symptoms often include gas, bloating, diarrhea, and stomach pain .
Common examples:
Lactose intolerance: Deficiency in lactase enzyme.
Fructose malabsorption: Poor absorption of fructose in the intestines.
Histamine intolerance: Difficulty breaking down histamine-rich foods (e.g., aged cheese, wine).

✨ Research Spotlight : Approximately 68% of the world's population has lactose malabsorption , which can lead to lactose intolerance symptoms.✨

Take the Next Step Toward Relief

If you're unsure whether your symptoms are due to an allergy, sensitivity, or intolerance, you're not alone! Getting to the root cause can help you make informed dietary choices and improve your quality of life.

�� Take our Symptom Analysis Quiz
�� Ready to get answers? Book your Jumpstart Call today!

The Science Behind Food Reactions

While food allergies, sensitivities, and intolerances can cause similar symptoms, their underlying mechanisms are distinct. Allergies involve an immediate immune response, sensitivities trigger delayed inflammation, and intolerances stem from digestive challenges. Identifying which reaction you’re experiencing is key to managing symptoms and making informed dietary choices!

Spring Detox: How to Reduce Toxins in Your Home & Daily Routines

Mon, 10 Mar 2025 17:15:25 GMT

1. Be Selective About Organic

Buying organic can help reduce exposure to pesticides, but it doesn’t have to be all or nothing. Some foods are more heavily sprayed than others, so being strategic about what you buy organic can help stretch your budget.

Check the EWG’s Dirty Dozen & Clean Fifteen lists to see which fruits and veggies are worth buying organic and which are safer to buy conventional.
Support local farmers' markets where you can find regeneratively raised produce and meat—many local farmers follow organic practices even if they aren't certified.

If you're in the Charlotte area, check out these markets:

✅ Tip: Can’t find organic or want to save money? A quick baking soda soak can help remove some pesticide residue from conventional produce.

Every day, we're exposed to chemicals and toxins—through our food, water, air, and even the products we put on our skin.

3. Improve Your Air Quality

Indoor air pollution is real—dust, mold spores, off-gassing from furniture, and synthetic fragrances can all contribute to poor air quality. A few simple changes can make a big difference:

Invest in an air purifier that captures ultra-fine particles:
Intellipure – Great for mold and VOCs.
Air Doctor – Affordable and effective for allergens and dust.
AustinAir – Medical-grade filtration for larger spaces.
Open windows daily to let fresh air in (even in colder months).
Add air-purifying plants like snake plants, peace lilies, or spider plants.
Use a HEPA-filter vacuum to reduce dust, pet dander, and allergens.

✅ Tip: Skip synthetic air fresheners and plug-ins—opt for beeswax candles or essential oil diffusers instead.

While we can't avoid them completely, small, intentional changes can help lighten the load on our bodies. If you're looking for simple ways to clean up your home and lifestyle this year, here are some practical swaps to help you get started!

Final Thoughts: Small Steps, Big Impact.

You don’t have to overhaul your entire home overnight—just start where it makes the most sense for you. Maybe that’s switching to a better water filter, finding a new go-to cleaner, or finally replacing that scratched-up nonstick pan.

Every small step adds up, and your body will thank you for it!

2. Filter Your Water

Municipal water often contains chlorine, fluoride, heavy metals, and even traces of pharmaceuticals. If you’re not already filtering your drinking water, it’s worth looking into!

Check the EWG Tap Water Database to see what’s in your local water.
Choose a filter based on your needs:
Aquagear – A simple pitcher filter that removes lead, chlorine, and microplastics.
Aquatru – A countertop reverse osmosis system for more thorough filtration.
Aquasana – Whole-house and under-sink options if you want to filter all the water in your home.

✅ Tip: If you use a reusable water bottle, opt for stainless steel or glass to avoid microplastic exposure from plastic bottles.

4. Swap to Non-Toxic Skin & Homecare Products

Personal care and cleaning products can be sneaky sources of hormone-disrupting chemicals and artificial fragrances. Thankfully, there are tons of cleaner options available now.

Check product safety with these resources:
EWG’s Skin Deep – Rates the safety of skincare, makeup, and household products.
Think Dirty – Lets you scan barcodes for toxicity ratings.
Easy swaps to start with:
Skincare & Makeup – Look for products that are fragrance-free and free from parabens and phthalates.
Cleaning Products – Choose non-toxic, biodegradable options for your home and laundry.
Fragrance – Replace synthetic candles, plug-ins, and air fresheners with essential oils or beeswax candles.

✅ Tip: You don’t have to swap everything at once—finish what you have and replace products with cleaner options as you go!

5. Choose Safer Cookware

Your cookware matters! Some nonstick pans contain PFAS (a.k.a. “forever chemicals”) that can leach into your food. Safer alternatives include:

Stainless Steel – Durable and non-toxic. Look for brands like Cuisinart or All-Clad.
Cast Iron – Naturally nonstick when seasoned properly and great for even cooking.
Lead-Free Glass – Most Pyrex is a safe option for baking and food storage.
Bamboo or Olive Wood Utensils – Avoid plastic utensils that can leach chemicals, especially when heated.

✅ Tip: If you need a nonstick option, go for ceramic-coated pans that are PFAS- and PFOA-free.

Joint Pain: Is it all in your gut?

Mon, 03 Feb 2025 15:33:18 GMT

1. MSM: A Sulfur Compound for Joint Mobility

As much as I do on a daily basis to support optimal health and mitigate the inevitable biological aging of my body, joint pain has found its way in . Now full confession: I have been in 9 car accidents as a teen/young adult (not my fault, maybe someone has a hit on me?) and have been an athlete/gym rat all my life. Regardless, I truly thought I had the system beat until recently, when random little pains show up and then seem to linger for no apparent reason other than the dreaded excuse of “age.” Ugh.

It's hard to even say, because I know that biological aging is not the same as chronological aging. Just because I’m over 40 doesn’t mean, in my mind, that my body should hurt a little bit all the time. Right? So this year, I’m focusing even more on supporting longevity and keeping inflammation at bay . And because I’ve been eating a primarily whole foods, inflammatory diet for many years, I’m going to focus here more on supplements for those who can relate to a need for more aggressive support. (If you haven’t shifted your diet, start there. You can’t out-supplement a poor diet!) Now, let’s dive into the science behind a few key nutrients that can potentially help slow the dreaded inevitable aging process.

MSM is one of my favorite compounds for reducing inflammation and pain, potentially contributing to improved range of motion . MSM is a sulfurous compound naturally found in protein-rich foods like meat and eggs, and in smaller amounts from sulfur-containing fruits like apples and raspberries, as well as vegetables like broccoli and onion.

Horsetail herb also contains MSM, and a pure supplemental form is available either alone or—my preferred blend—with glucosamine and/or chondroitin for a comprehensive joint support approach.

Benefits: Reduces inflammation, improves range of motion, and decreases pain.
Natural Sources: Meat, eggs, apples, raspberries, broccoli, and onions.
Supplement Tips: Best when combined with glucosamine and/or chondroitin for comprehensive joint support.

2. Chondroitin: Supporting Healthy Cartilage

Chondroitin, found naturally in eggs and collagen, has mixed results in research when it comes to pain reduction, but some studies show increased efficacy when supplemented in combination with glucosamine . Glucosamine is most concentrated in shellfish, but for therapeutic purposes, is more concentrated in supplement form.

Because these compounds are naturally found in connective tissue, it makes sense that they could potentially support healthy joints. Again, research is mixed, but several studies indicate that pharmaceutical-grade quality supplements have shown a reduction in pain.

Benefits: Found in connective tissue; may reduce joint pain and support healthy cartilage.
Natural Sources: Eggs, shellfish + collagen.
Supplement Tips: Research suggests effectiveness improves when combined with pharmaceutical-grade glucosamine.

3. NAD+: Energizing Joint Health

NAD+ may indirectly support joint health and mitigate pain through its role in DNA damage repair, energy production, and inflammation modulation. Emerging research has shown that depletion of NAD+ leads to loss of cartilage and increased inflammation. There are two main forms of NAD: NAD+ and NADH, either of which can be taken in supplement form. Some argue that NAD is not easily absorbed across cell membranes, and so its precursor NMN may be more beneficial to take.

Benefits: Supports DNA repair, energy production, and reduces inflammation.
Supplement Tips: NAD+ precursors like NMN may have better bioavailability and can help replenish NAD+ levels.

4. Resveratrol: Antioxidant Protection for Joints

Resveratrol is a phytochemical compound with antioxidant activity, naturally found in grapes and berries, that in a therapeutic dosage, may protect joints from degradation and inflammation . Resveratrol has also demonstrated neuro-protective and cardiovascular benefits, and also stimulates NAD+ production, so is a popular supplement combination.

Benefits: Protects joints from degradation and inflammation, stimulates NAD+ production, and supports cardiovascular health.
Natural Sources: Grapes, berries, and red wine.
Supplement Tips: Look for therapeutic dosages in supplement form for maximum benefit.

5.Fish Oil & PRMs: Targeted Inflammation Relief

Another favorite anti-inflammatory supplement of mine is fish oil or, for more aggressive anti-inflammatory action: (specialized) pro-resolving mediators (SPM or PRM’s). These mediators are essentially concentrated components in fish oil that specifically target inflammation and oxidative stress, so they can potentially reduce soreness and pain .

Benefits: Targets inflammation and oxidative stress, reduces soreness, and alleviates joint pain.
Natural Sources: Fatty fish like salmon, mackerel, and sardines.
Supplement Tips: Specialized pro-resolving mediators (SPMs) offer more targeted anti-inflammatory action.

Key Supplements for Joint Health

6. Turmeric/Curcumin: Nature’s Anti-Inflammatory

Turmeric/curcumin is a strong standard supplement for pain and inflammation, with some research touting it in comparison to NSAID pain killers . Curcumin is the primary compound in turmeric that provides anti-inflammatory activity, but some studies have shown that a combination of turmeric and curcumin may provide better results than curcumin alone.

Benefits: Potent anti-inflammatory properties; some studies compare it to NSAID painkillers.
Natural Sources: Fresh turmeric root or powder.
Supplement Tips: A blend of turmeric and curcumin may provide enhanced results.

7. Collagen: Building Stronger Connective Tissue

Collagen is another standard joint supplement recommendation, which if taken correctly and in the right form, can potentially provide cartilage support . Type II collagen, usually sourced from chicken bones or eggshell membranes, is most commonly associated with joint support benefits.

Benefits: Supports cartilage and connective tissue health.
Natural Sources: Chicken bones, eggshell membranes, and certain broths.
Supplement Tips: Type II collagen is most effective for joint support.

8. Additional Herbs and Nutrients: Bonus Anti-Inflammatory Boosts

There are many other herbs and nutrients often found in joint supplement formulas which may provide additional inflammation relief. These include: boswelia , hyaluronic acid, cat’s claw, bromelain, rutin, and other proteolytic enzymes.

Taking care of your joints is a vital part of supporting overall health and longevity, especially as we age. While diet and lifestyle are foundational, targeted supplementation can provide that extra layer of support for reducing inflammation, easing pain, and maintaining mobility . Whether you're exploring compounds like MSM and glucosamine or incorporating antioxidants like resveratrol and turmeric, there's a wealth of science-backed options to help protect your joints.

Remember, no supplement can replace a nutrient-dense, anti-inflammatory diet, so start there and build from a strong foundation. With the right approach, you can stay active and vibrant for years to come—because feeling good shouldn’t have an expiration date!

Joint pain can feel like an unavoidable part of aging, but with the right strategies, you can support your body and stay active. Key supplements (along-side a whole foods, anti-inflammatory diet) can help reduce inflammation, protect your joints, and keep you moving pain-free.

Nourish from Within: Gut Health Goals for a Graceful 2025

Thu, 02 Jan 2025 19:06:48 GMT

1. Eat More Plants

Most of us don’t get enough plants to fortify the microbiome (beneficial bacteria) optimally. Don’t feel pressured to eat only plants, as gut microbes like animal products too. However, increasing fruit and vegetable intake can be a simple way to improve gut health, reduce inflammation, and support microbiome diversity. This goal could be aiming for five different colored fruits and veggies each day or simply fitting leafy greens into the diet at one or more meals . Depending on your baseline, this challenge could be modified for practical success. Baby steps!

If you want to take this challenge a step further, try eating 30+ different plant species each week! This might sound like a lot, but if you count legumes, nuts, seeds, grains, as well as fruits and vegetables, it’s achievable with some meal and grocery list planning. Why 30? The Human Microbiome Project , which has been ongoing since the early 2000s, shows evidence that a greater diversity of plant foods correlates with greater microbiome diversity. This makes sense since most gut bacteria (not all, but most) like fiber from plants for fuel. I like to check in with myself on this one periodically. My typical framework to achieve this includes:

Beans: 2–3 types
Seeds: 3–4 types
Nuts: 4–5 types
Fruits: 6–8 types
Veggies: 10+ types
Grains: 2–3 types

This is a fun one to involve kids and make it a friendly family competition!

With all the incessant marketing around self-improvement, longevity, and beauty, it’s easy to get sucked into aesthetic or appearance-based goals for the new year. Yet isn’t there so much more to health and beauty than what meets the eye?

3. Prioritize Protein + Fiber

If you’ve already mastered the above goals or want something a little more weight-management focused, instead of counting and measuring food or tracking calories, consider setting daily fiber and protein goals . Protein and fiber are both filling and help to support balanced blood sugar, muscle repair, and of course gut health. These are all important factors in healthy weight management and can help to reduce the mental clutter around what to eat and how much.

Protein recommendations are all over the map depending on who you ask, but a general range is 0.8-1.5g/kg of body weight. This equates to about half a person’s body weight in grams of protein as a good starting point (150 lbs = 75g protein). The RDA for fiber is 20-25g ( recommendation decreases after age 50, which doesn’t make any sense to me! ), but slowly inching your way up to 30-40g per day makes choosing whole foods much easier as packaged foods tend to be lower in fiber.

Protein: Aim for 0.8–1.5g/kg of body weight
Fiber: Gradually increase to 30–40g per day

Although I can’t offer personalized goals here, in general I find when clients are focused on eating protein and fiber with each meal, they have fewer issues feeling overwhelmed by cravings and macro tracking, or guilty about splurging.

I firmly believe in an inside-out approach . If we nourish and support the gut, all other systems follow suit. Research supports this, as new evidence surrounding microbiome diversity shows that microbiome diversity is correlated with longevity and healthy aging in areas of the world called “Blue Zones,” known for their vibrant senior populations.

There’s no overnight quick-fix to true wellness, but inner wellness is the shortcut to mitigating the effects of aging and chronic inflammation. This shows up in our skin, eyes, hair, teeth, and muscle tone. So in light of pursuing true wellness, not just a facade held up with medications and fillers, here are a few challenges that can actually slow inflammation and support graceful aging!

Let's get started.

Do any of these goals resonate with you for 2025? I personally am going to commit to stretching more every day ( anyone else over 40 feeling this?! ), walking the woods on my property every day, and moderating caffeine intake ( maybe ).

Any other health goals you’d add to this list? If this all sounds overwhelming, I’d love to partner with you! Set up a Jumpstart Call and let’s craft a plan for your best year yet!

2. Improve Diet Quality & Sourcing

If you don’t feel like you have the capacity to change your diet right now, then maybe shift focus to improving current diet quality and sourcing. For example, locally sourced foods can provide additional benefits—not just for your health, but for your community and the planet . Purchasing meat, dairy, eggs, and produce locally can be a simple way to support community farmers, reduce waste and fuel usage, and fuel your body with higher-quality ingredients.

Many local communities offer farmers markets, co-ops, and delivery services around regeneratively-raised, organic, and local foods to make this practical and affordable!

Functional Nutrition: A Reintroduction

Thu, 05 Dec 2024 20:11:54 GMT

Functional Nutrition vs. Functional Medicine

First, I should clarify functional nutrition is not technically the same as functional medicine in that the providers may have distinctions. However, from a principle standpoint, they are basically identical, and have quite a bit of overlap in terms of the treatment tools that are used. I am not a doctor, and do not prescribe medication, but functional doctors don’t always use prescriptions either, although some do which is considered an ‘integrative’ approach.

Functional medicine tends to be more rooted in diet and lifestyle-based treatments. In fact, functional medicine was originally known as ‘nutritional medicine’. This term reflected its early focus on using nutrition to address underlying causes of chronic disease. Over time, the field expanded to include other integrative approaches, but the emphasis on nutrition remains foundational. In some states, chiropractors and naturopaths also work very similarly. So depending on the practice and provider, we all approach disease very similarly, it just comes down to the details of which tools we prefer to use and what specialties we focus on.

What is functional nutrition, and how does it compare to traditional approaches? Let's dive into the principles behind functional nutrition, how it addresses root causes of health issues, and why it’s a game-changer for long-term wellness.

A Holistic, Interconnected Approach

A functional approach also emphasizes treating the body as one whole unit comprised of interconnected parts vs isolated body systems . This might sound like an obviously important mindset, but surprisingly traditional medicine and nutrition for the most part tend to focus on ‘specialty’ areas without much regard for, or collaboration with other specialties. For example, I frequently see clients who experience signs of blood sugar or cholesterol imbalance in addition to digestive issues. These symptoms are usually connected, but yet in a traditional medicine approach, they are each treated separately without regard for the gut as a central theme of both other issues.

A singular approach also tends to ignore not only other body systems but also the various aspects of treatment such as lifestyle, diet, and modifiable environmental factors. Traditional medicine may briefly touch on diet and lifestyle, but the primary course of treatment usually involves medication or surgery as a first-line therapy. Meanwhile functional nutrition and functional medicine focus primarily on diet and lifestyle, with medication and supplements in the background to support acute symptoms or discomfort.

Where Functional and Traditional Approaches Diverge

These concepts differ pretty starkly to traditional medicine, and even traditional nutrition to an extent. In my graduate nutrition program we were certainly taught about the importance of using diet as a means of disease prevention. At the same time, we also spent a lot of time learning about how to help patients manage symptoms with diet. This means that diet can perhaps help prevent disease from progressing as quickly, but it doesn’t mean it gets better or resolves. Traditional medicine is similar in that the mindset is to match symptoms with a prescription drug to suppress whatever discomfort is occurring. Nothing is usually repaired long-term, and it is less common for traditional doctors to develop a plan for stopping a drug than changing or adding new drugs. This is where the functional approach comes in!

If you’ve completed one of my programs, you likely have a pretty good understanding of functional nutrition because you’ve seen how it’s helped you resolve chronic inflammation that seemed to have no solutions. However, if you’re new to my slice of the internet, or still going through the process of unraveling the messy pile of spaghetti that is your symptoms, let me explain why functional nutrition matters, and highlight the similarities and differences between traditional nutrition and traditional medicine.

There’s Always Hope

Regardless of where you are on the journey in getting back to health, or maintaining and optimizing wellness, know that there is always hope with a functional approach. Keeping nutrition and lifestyle on the front end of treatment, we can always dig deeper and find new clues to help connect the dots!

Explore how functional nutrition could address your root causes—schedule a consultation today!

Addressing Root Causes, Not Symptoms

The most important and central theme of functional nutrition (and functional medicine) is that it addresses the ROOT CAUSE(S) of symptoms vs. suppressing or managing symptoms with medication alone. When we experience symptoms, there is a reason. Suppressing the symptoms doesn’t fix anything permanently; it just makes us feel better for the time being. In order to actually reduce the underlying inflammation, functional nutrition uses comprehensive testing to identify the deeper cause(s), and then diet, supplements, and lifestyle to help the body stabilize and repair.

This root-cause approach also provides a better opportunity than traditional medicine in most cases for longer-term resolution of symptoms and further disease prevention. For example, GERD is often treated with acid blockers but is not a sign of acid-blocker deficiency. Instead, underlying issues like poor diet or gut imbalances are frequently at play. And by taking acid blockers for extended periods of time, the GERD is never fixed. It doesn’t go away, the symptoms are just suppressed and in fact new problems like vitamin and mineral imbalances can develop.

How to Choose A Probiotic: Your Ultimate Guide

Fri, 08 Nov 2024 21:05:50 GMT

How to Choose the Best Probiotic: Key Factors and Tips for Identifying High-Quality Brands

When choosing a probiotic, start by considering your specific health goal:

Finished a round of antibiotics? A probiotic can help replenish beneficial bacteria.
Traveling abroad? Prevent traveler’s diarrhea with a probiotic targeted for this purpose.
Preventing UTIs or yeast infections? Look for probiotics designed to support these areas.

There are many “broad-spectrum” probiotics which could potentially prevent any or all of these issues, but you may also find brands that are tailored to specific body systems which may be more helpful for a specific short-term need. Sometimes the label may indicate a specific area of support. If not, the probiotic is likely intended for general gut and immune health.

When it comes to supporting gut health, not all probiotics are created equal. With so many options available, each claiming to be the best for your microbiome, choosing the right one can feel overwhelming. Let’s cut through the noise and find a probiotic that truly meets your unique needs!

Understanding CFU Counts & Probiotic Strains

When selecting a probiotic, CFU count and strain diversity are key components to consider. CF U stands for colony-forming units, which is a measurement of the number of live beneficial bacteria organisms present in the supplement.

Depending on your reason for taking a probiotic, CFU count could be a crucial factor. Generally, 20-30 billion CFUs from 10-20 different strains can be used for general wellness, prevention, or mild digestive upset support. If you’re dealing with active IBS or looking for a post-antibiotic gut reset, it could be beneficial to take a higher count formula like 50 or even 100 billion CFUs from a variety of strains for 1-3 months. However, if you are only taking a probiotic to prevent diarrhea while traveling, or to prevent/support recurring UTIs, a smaller count like 5-10 billion from 1-3 strains may be adequate.

General Wellness : 20-30 billion CFUs | 10-20 strains
Post-Antibiotic or IBS Support : 50-100 billion CFUs | Multiple strains
Travel or UTI Prevention : 5-10 billion CFUs | 1-3 strains

When reading the label, are the strains specifically identified such as Bifidobacterium breve HRVD521-US? If not, the formula could still be high-quality, but anything labeled to this extent may show its higher quality and so makes for an easier decision.

Why Probiotic Quality Matters: Tips for Choosing a Reliable Brand

The overall quality of the probiotic is probably the most difficult characteristic to measure when selecting a probiotic, and yet one of the most crucial. First, where are you purchasing?

Avoid large general retailers and check for quality indicators.

Large general online retailers like Amazon do not necessarily provide climate-controlled storage, and supplement quality control varies widely and is challenging to monitor. In other words, you have almost no idea what you’re actually getting.

Products could be expired or mostly inactive, and in fact it may not even be the same product as what’s advertised. Therefore, I would strongly recommend against purchasing supplements, especially probiotics, in this way. Opt instead for a specific supplement retailer like Fullscript, or if going to a retail store try a natural food store that has a section dedicated to probiotic storage.

Shelf-Stable vs. Refrigerated Probiotics: Which is Right for You?

This leads me to my next point to consider: is it refrigerated? This is not a deal-breaker, but know that most formulas will retain higher counts in cooler temperatures. Therefore, higher count probiotics should in general be refrigerated unless the bottle states “shelf stable.” Certain strains like Saccharomyces boulardii or spore-derived strains like Bacillus coagulans are naturally shelf-stable.

A Quick Note of Prebiotics

A final consideration in selecting a probiotic is: does it contain prebiotics? In some cases of general prevention, a prebiotic like inulin or Sunfiber can be helpful to support beneficial bacteria growth longer-term. However, in cases of SIBO or IBS (also if you’re not sure or don’t tolerate fiber well in general), a separate xylo-oligosaccharide-derived prebiotic may be better tolerated.

In this guide, we’ll explore what makes a probiotic effective, how to select the best strains, dosages, and why quality matters just as much as quantity. Whether you’re aiming to boost immunity, improve digestion, or simply support overall wellness, probiotics can provide a wide array of benefits!

Final Tips on Choosing & Using Probiotics

In conclusion, I hope this aids you in your DIY gut adventures! Remember to evaluate probiotic quality carefully by shopping from quality retailers, checking the strain variety and CFU count, and selecting based on your specific needs.

And when in doubt, let’s chat and perhaps test instead of continuing what can sometimes feel like a guessing game! �� A Jumpstart Call is a great way to dive deeper into your personal wellness journey. In this 1-on-1 consultation, we’ll review your health history, identify root causes, and map out a clear path toward a healthier gut and overall well-being.

Probiotic Dosage Tips : How Much and When to Take Them for Best Results

Now that you’ve selected a probiotic (or have a better idea how to), how do you know how much to take? For general wellness and prevention , a broad-spectrum probiotic containing 20-30 billion CFUs of 10-20 strains can be taken once a day, or even 3-4 times per week if you’re consuming additional food sources of probiotics like cultured vegetables, kimchi, kefir, kombucha, and yogurt. I also recommend rotating probiotic formulas seasonally in order to support optimal diversity.

In cases of acute support such as post-antibiotics , it could make sense to take more than one dose of probiotics per day, between antibiotic doses in order to mitigate gut damage . This short-term dosing really depends on the person, their medical history and previous antibiotic use, and other factors– but taking 2-3 doses per day could be appropriate. While taking probiotics during antibiotic therapy, also consider that although research isn’t conclusive on any benefits of including a prebiotic, eating prebiotic foods can be helpful in supporting the intestinal lining and reducing damage. Foods like oats, berries, citrus, and ground chia or flax seeds all have natural prebiotic properties and are easier to digest.

Now for the question of the century: when should you take a probiotic during the day? Research and manufacturer recommendations may vary, so bottom line: don’t stress about whether to take with or without food. Most research points to greater strain survival when taking probiotics on an empty stomach because not much stomach acid is generated, and so the probiotics can make it to the intestines intact. Try taking them before bed if the supplement directions indicate this method. However, some strains may absorb better with fat. Therefore, I often recommend taking probiotics after a meal when stomach acid has already done its job and is therefore less likely to destroy the delicate bacterial strains while maximizing absorption.

Troubleshooting Probiotic Discomfort and Digestive Concerns

If at any time probiotics cause discomfort or seem to aggravate digestive, skin, or mood conditions, consider there may be an underlying issue that requires professional help to address before probiotics can do their magic. I hear this a lot from clients who feel like they’ve “tried everything,” or aren’t sure what else to do because probiotics didn’t work.

The good news is that comprehensive functional stool testing can help us get to the bottom of other root causes in addition to low beneficial bacteria. In fact, most clients I see have more than one root cause of digestive upset. Infection or bacterial overgrowth is probably the most common reason for worsening digestive upset after taking probiotics, and sometimes poor digestion further complicates symptoms. And my favorite aspect of stool testing is that I can recommend a personalized probiotic based on your own test results! It takes the guesswork out of “which probiotic will work for me,” and truly provides a custom approach to addressing not just symptoms, but the underlying needs of the body.

The Gut-Skin Connection: Unraveling the Root Causes of Skin Issues

Fri, 11 Oct 2024 01:05:33 GMT

The Gut-Skin Axis: A Functional Medicine Perspective

The gut microbiome , which is the collection of trillions of bacteria that populate the human digestive tract, is the main hub of communication with the rest of the body, including the skin. Therefore, skin conditions often have an underlying cause rooted in the gut. In functional medicine, where we frequently observe concurrent gut and skin imbalances, we refer to this relationship as the gut-skin axis . Or, as the saying (maybe just my saying?) goes, if the gut ain’t happy, ain’t nobody happy. Additionally, the skin itself (and other organs/body systems) has its own microbiome that protects us externally from pathogenic organisms. So, skin issues can result from gut microbiome imbalances (and a congested digestive system) and/or a disruption to the skin microbiome. Chronic skin conditions such as psoriasis, acne, and eczema are often a combination of both.

Your skin is a reflection of your inner health. Explore the powerful connection between gut health and skin conditions like psoriasis, eczema, and acne, and how functional nutrition can address these concerns at their root.

External & Internal Factors in Chronic Skin Conditions

Externally, studies have shown that Staphylococcus aureus bacteria are a common contributor to atopic dermatitis, a form of eczema. Streptococcus is a common trigger for psoriasis, an autoimmune skin condition, while Candida can be present with either condition. Most cases also have a genetic component, making some people more susceptible to a less efficient skin barrier, making them more susceptible to overgrowth of these organisms.

Internally, a host of bacteria, yeast, and parasites can impact skin health when they reproduce beyond what our beneficial gut bacterial strains can control. This happens most commonly 3–18 months after taking a prescription antibiotic, but can al so be influenced by diet, stress, environment, and other medications like acid blockers and oral contraceptives. Candida and H. pylori are common culprits in cases of acne. When these organisms multiply beyond what the gut’s beneficial bacteria and immune system can contain, the intestinal lining becomes inflamed and eventually “leaky,” allowing allergens, undigested food, and pathogenic organisms to enter the bloodstream. This can cause systemic inflammation, contributing to skin imbalances.

Testing for Gut Imbalances & Skin Conditions

Addressing skin conditions like psoriasis, eczema, and acne requires proper testing and a multi-faceted functional approach. First, stool, breath, and/or Organic Acid (urine) tests can help identify gut dysbiosis and specific contributing organisms. The Organic Acid test measures metabolites in urine that provide insights into bacterial, fungal, and yeast overgrowth in the gut. Additional factors such as sluggish digestion, poor bile output from the liver, low beneficial gut bacteria, impaired cellular detoxification pathways, and poor nutritional status perpetuate the inflammation and irritation associated with skin imbalances. Micronutrient and food allergy/sensitivity testing can also be helpful in approaching skin conditions from all angles.

Once the root cause(s) are identified, herbal antifungals and antimicrobials, along with skin-supportive nutrients and digestive support, can help eradicate pathogenic organisms and rebalance gut bacteria. Supporting detoxification and digestion allows the body to heal more effectively. After 2–3 months in this phase, it is crucial to continue focusing on reducing inflammation further and restoring full balance to the gut and skin microbiomes. This can be achieved with additional nutrients like zinc, vitamins A and D, and key probiotic strains based on personalized stool test results. Lifestyle factors, including sleep, stress management, and diet, are also important to prevent recurrence or relapse of symptoms.

The skin is the body’s largest organ, so it makes sense that when something is out of balance internally, the skin will eventually show it. Dehydration, nutrient deficiencies, food sensitivities, immune reactions to environmental allergens or toxins, and hormonal imbalances — we can see a reflection of these internal conditions in the skin .

Conclusion: The Path to Clearer Skin Begins in the Gut

Addressing skin conditions from a functional nutrition perspective means recognizing the critical link between gut health and skin health through the gut-skin axis . By identifying and treating underlying imbalances in the gut microbiome, as well as supporting the skin microbiome, long-lasting improvements in chronic skin conditions can be achieved. If you are struggling with psoriasis, eczema, acne, or other skin concerns, consider working with a functional nutritionist to explore comprehensive testing and personalized treatment plans. Prioritizing gut health could be the key to healthier skin.

A Jumpstart Call is the perfect way to kick off your personalized journey toward optimal gut and skin health. During this 1-on-1 consultation, we’ll discuss your health history, pinpoint potential root causes, and outline the best next steps to help you feel and look your best.

Don’t wait—take the first step toward glowing skin today!

Are Hormonal Imbalances Genetic? Exploring the Role of Genetics and Lifestyle in Hormonal Health

Tue, 10 Sep 2024 19:32:25 GMT

Discover nutrigenomics, how your genetic makeup influences hormonal imbalances, and learn actionable steps to manage your health through lifestyle choices and targeted support.

It’s easy—and even logical—to point to hormonal imbalances like PMS, PMDD, endometriosis, PCOS, or hypothyroidism and assume that because our grandmother, mother, sister, and aunt dealt with these issues, we are likely to experience them too. However, the rapidly expanding field of nutrigenomics may have some additional answers if we take time to understand what our genetics actually mean, and what lifestyle aspects we can control to mitigate those genetic tendencies.

Nutrigenomics is the study of how our genes interact with the nutrients we consume. It examines how genetic variations influence our body's response to different foods and nutrients, and how these interactions can impact our overall health and risk of diseases. By understanding these genetic-nutrient relationships, nutrigenomics helps tailor personalized nutrition strategies for better health outcomes.

Genetics & Hormonal Health: More Than Just Inherited Risks

Genetics are important, but they don’t determine your health destiny. Except for a few devastating diseases, lifestyle usually wins over genetics. In fact, twin studies have demonstrated that genetics account for less than 50% (some reports as little as 5-15%) of our overall health picture. This means it is not the predominant factor in determining many health outcomes. The rest is determined essentially by lifestyle. Lifestyle includes nutrition, access to healthful food/air/water, physical activity, stress management and sleep routines, and access to (especially preventative) healthcare services.

What genetics do tell us about is our tendencies or predispositions. For example, there are dozens of genes which govern various nutritional and metabolic processes in the body. Now whether the gene is turned on or off, or how active it is, is only partially dictated by the original blueprint of our DNA. The rest depends on us. For example, Vitamin D (VDR gene), B12 (MTRR), A (BCO1), and choline (PEMT) can all be processed at different rates based on our genetic blueprint, which again also depend on environmental factors slowing down or speeding up the activity of those genes. Extreme dieting or exercise, specific nutrient intake, caffeine or alcohol use, sleep and work habits can affect the instructions a gene gives the body about what to do next in terms of metabolism.

Understanding Genetic Variations: MTHFR

A more well-known gene called MTHFR , strongly governs folate metabolism, and is involved in various pathways related to energy production, mood, fertility, and detoxification. Symptoms of sluggish MTHFR are numerous, including ADHD, depression, anxiety, infertility, skin issues, chronic illness, and fatigue. Having a variation of this gene doesn’t mean we will deal with any or all of these issues, but it can tell us where the body might need extra support. And again, what we eat and drink, as well as how we manage stress can change the activity and outcome of the original genetic instructions with which we were born.

There are 2 gene locations and 2 copies of the MTHFR gene in our human blueprint, so we have 4 chances to have faster or slower MTFHR function. One copy of a particular variation or “SNP” slows function about 25-30%. Two or more variations might equate to as much as 50-75% reduced function. Sound scary? I know it can at first, but the good news is that knowledge is power, right? With the right tools and plan, we can mitigate much of the effects of our not-so-perfect genes.

One of my favorite client success stories of all time was a couple who had spent thousands of dollars on (unsuccessful) fertility treatment. Once we identified their genetic predispositions and worked through gut and hormone imbalances, they got pregnant spontaneously and had an uncomplicated pregnancy and birth. This was such an amazing and joyful example of learning the body and working with it, instead of trying to force things or just give up.

Understanding Genetic Variations: COMT

Another popular genetic variation that directly impacts hormonal balance is COMT . I personally love COMT because understanding it has literally changed my life as well as the lives of many clients. Several close female relatives battled heavy periods, passing large clots, uterine fibroids, and fibrocystic breasts. They had hysterectomies before age 50 due to the severity of these debilitating symptoms. I wish I wouldn’t known then what I know now… at least I know I am not headed down that same path and neither are my daughters.

COMT governs estrogen and in part dopamine metabolism. When COMT is slow, estrogen tends to build up more easily in the liver and colon, resulting in an imbalance between estrogen and progesterone or estrogen dominance. COMT depends on methylation which involves MTHFR, so we can’t treat these genes independently, but have to look at how they affect our bodies as a whole. I see this genetic combo in a lot of clients dealing with hormonal acne, stubborn weight, and heavy periods.

In fact, there has been a lot of recent press about MTHFR and nutrigenomics on podcasts and social media in the last few years, and rightfully so. However, I think what people often come away with from these posts is that they have to rush out and buy a specific supplement to combat the effects of their genetic makeup. You could do that, but there is a more streamlined approach to addressing genetic variations than treating them each individually with different supplements.

Instead, we look for patterns and themes. And then compare those patterns to symptoms in order to prioritize a supportive diet and supplement regimen.

How do you know if you have these genetic variations? My favorite affordable lab on the market right now is the Strategene Nutrigenomics Test , which uses your Ancestry or 23& Me data to analyze your own personal genetic makeup relative to various biochemical reactions and the nutritional impacts associated with those variations.

Practical Steps for Managing Genetic Variations

After testing (or if these symptoms have you wondering), there are a few key lifestyle choices to consider in balancing MTHFR and COMT:

Cruciferous Vegetables: Broccoli, cauliflower, cabbage, brussels, and kale support healthy estrogen metabolism.
Liver-supporting Foods: Beets, dandelion greens, onions, and radishes support the liver (which is responsible for estrogen metabolism.
Organic Choices: Use the Clean 15 and Dirty Dozen lists to guide your produce selections.
Quality Supplements: Opt for a high-quality multivitamin including...
Methylfolate (5-MTHF), or calcium folinate and/or folinic acid for sensitive bodies (NOT folic acid)
Methylcobalamin (B12) or adenosyl/hydroxocobalamin for sensitive bodies
Plastic Reduction: plastic as much as possible as it mimics estrogen and disrupts balance.
Avoid Synthetic Additives: Steer clear of folic acid in fortified foods and supplements (this is synthetic, poorly absorbed, and increases the need for even more natural folate) and avoid pesticides/herbicides as much as possible.

Which of these strategies do you plan to implement, or if you have already, what has made the greatest difference in your health?

Understanding the relationship between genetics and lifestyle is key to managing hormonal imbalances effectively. By leveraging this knowledge, you can make informed choices to support your health and well-being.

If you have questions or need help working through a personalized nutrigenomic-driven diet and supplement plan, get your testing done first and then schedule a Jumpstart call for a thorough review and summary of how to use this information to its fullest potential and optimize your health .

Navigating Heavy Metals and Toxins: A Practical Guide for Health and Safety

Wed, 14 Aug 2024 01:18:11 GMT

Well, I have officially gone down the heavy metal rabbit hole as I have discovered that I probably have elevated cadmium and possibly lead levels (test results pending). And with school starting back, I'm knee deep in researching safe food and lunch gear for my kids as well.

If this sounds alarming or dramatic, I agree it does. And yes it is sad, overwhelming, frustrating to feel like there's yet again another roadblock to staying healthy. However, I think with the number of people I've observed in practice who have gotten better after addressing this potentially significant root cause, it's worth continuing to press forward and educate ourselves to do the best we can.

The truth is, heavy metals and environmental toxins can be a significant root cause to so many diseases and conditions of inflammation, including persistent gut infections.

The Impact of Heavy Metals and Environmental Toxins on Health

Heavy metals like cadmium and lead are linked to several chronic conditions and can accumulate in the body over time, leading to potential health issues. Recent research highlights that heavy metals can be present in our food due to soil contamination or, more commonly, through manufacturing processes.

CADMIUM: What You Need to Know

Cadmium is a heavy metal that can be found in various foods, particularly those grown in contaminated soil. It can accumulate in the kidneys and liver over time, potentially leading to kidney damage and bone loss.

Potential sources of cadmium include:

Shellfish: Shellfish can absorb cadmium from polluted waters.
Kidney Beans: These legumes can take up cadmium from contaminated soil.
Leafy Greens: Vegetables like spinach and lettuce may accumulate cadmium from the soil.

Facts and Statistics:

Cadmium in Food: Research published in Food Chemistry (2022) highlights that cadmium levels can vary significantly in different food items based on soil and processing conditions.
Cadmium Exposure: A study by the World Health Organization (WHO) notes that cadmium exposure from dietary sources can be a significant health risk, particularly in regions with high levels of soil contamination.

LEAD: What You Need to Know

Lead exposure can have serious health implications, particularly for children. It can affect brain development, leading to cognitive and behavioral issues. Lead often enters the food chain through contaminated soil and water.

Potential sources of lead include:

Root Vegetables: Root vegetables can absorb lead from the soil.
Certain Spices: Spices grown in contaminated soil can have elevated lead levels.

Facts and Statistics:

Lead Exposure: A study by the Centers for Disease Control and Prevention (CDC) notes that lead exposure remains a concern, especially in children living in older homes or consuming contaminated food and water.
Cognitive and Behavioral Issues: Lead exposure, especially in children, can cause developmental delays, reduced IQ, and learning disabilities. It can impact attention, memory, and behavioral regulation.

GLYPHOSATE & OTHER PESTICIDES: A Quick Overview

Glyphosate, a commonly used herbicide, and other pesticides can also pose significant health risks. Studies show that glyphosate residues are prevalent in many food products, especially grain-derived snacks and cereals. Reducing exposure to glyphosate and pesticides may help mitigate chronic inflammatory conditions like ADHD, allergies, diabetes, obesity, and asthma.

Potential sources of Glyphosate & Pesticides include:

Grain-Based Products: Glyphosate is commonly used in the production of grains such as oats, wheat, and barley.
Non-Organic Fruits and Vegetables: Pesticides can be used on a wide range of fruits and vegetables, leading to potential residues.
Processed Foods: Many processed foods contain ingredients derived from crops treated with glyphosate and other pesticides.

Facts and Statistics:

Glyphosate in Food: According to a 2021 study by the Environmental Working Group (EWG), glyphosate residues were found in 80% of oat-based products tested.
Pesticides in Umbilical Cord Blood: A 2019 study published in Environmental Health Perspectives found detectable pesticide residues in 87% of umbilical cord blood samples.
Heavy Metals in Food: Research published in Food Chemistry (2022) highlights that heavy metals can be present in various food items, depending on soil and processing conditions.

Signs & Symptoms of Heavy Metal and Pesticide Toxicity

Both heavy metals and pesticides can cause a range of symptoms when they accumulate in the body. Recognizing these signs is crucial for early detection and management. Here’s an overview of common symptoms associated with exposure to these toxins:

Common Symptoms of Heavy Metal Toxicity Include:

Joint and muscle pain
Brain fog
Metallic taste in mouth

Common Symptoms of Pesticide Exposure Include:

Headaches and dizziness
Nausea and gastrointestinal issues
Skin irritations
Respiratory symptoms

If you experience any of these symptoms and suspect exposure to heavy metals or pesticides, it’s important to seek medical advice for proper diagnosis and treatment.

PRACTICAL TIPS TO LESSEN TOXIN EXPOSURE

1. Consider Buying Organic

To minimize exposure to chemical residues, consider purchasing organic versions of the following foods:

Cereal
Granola Bars
Pasta (including lentil and garbanzo pasta)
Energy Bars
Tea and Coffee
Berries
Peaches
Leafy Greens
Grapes
Apples
Peppers

2. Manage Heavy Metal Exposure in Your Diet

If heavy metal contamination is a concern, here are some food considerations:

Salt: Jacobsen Salt Co has been tested and found to be within safe levels for lead and cadmium.
Chocolate: I’m currently limiting my intake of pure dark chocolate, as I have yet to find a consistently clean source.
Cassava: A common ingredient in paleo and autoimmune diets, cassava may contain cadmium and lead. I’m opting for arrowroot as a substitute for thickening sauces or soups.

3. Choose Safe School Lunchbox/Food Storage Gear

Certain lunchbox items can contain lead. Consider the following recommendations:

Water Bottles and Thermoses: Opt for brands like Hydroflask and Life Factory.
Utensils, Metal Lunchboxes, and Portion Cups: Lunchbot offers safe options.
Glass Storage Containers: Brands such as OXO, Anchor Hocking, Pyrex, and Bormioli Rocco are reliable.

For additional safety, I recommend following Lead Safe Mama for suggestions on lead-free items available on Amazon.

Moving Forward

I understand that this information can feel overwhelming, but remember that making gradual changes can have a significant impact on long-term health. Start by replacing items slowly and doing your best to minimize exposure! Your efforts in reducing toxins and choosing safer products contribute to a healthier environment for you and your family.

Suspect you may be experiencing symptoms of toxin exposure? Our 1-on-1 package includes heavy metal testing. Schedule an appointment below or send us an email at info@carolinafunctionalnutrition.com for more information.

All About Seed Oil: A Functional Nutritionist’s Perspective

Fri, 19 Jul 2024 01:34:41 GMT

What are industrial seed oils?

Seed oils have sparked a debate in the wellness community in recent years due to their prevalence in our diets and their potential impacts on our health. What exactly is the deal with these processed oils, and how should you approach consuming them? I'm here to provide you with a comprehensive guide so that you can make informed decisions that promote your well-being.

Industrial seed oils are highly processed oils derived from seeds and plants. These oils made their debut in the American diet in the early 20th century, crafted from an industrial byproduct that could be highly-processed and used as a cheap lard and cooking fat alternative.

Common examples of seed oils include:

Canola oil (aka rapeseed oil)
Corn oil
Cottonseed
Grapeseed oil
Soybean oil
Sunflower oil
Safflower oil

Industrial seed oils go through extensive processing (including refining, bleaching, and deodorizing) which can strip them of their natural nutrients and introduce harmful compounds. They are now a common ingredient in American cooking and baking, and are often found in processed foods, fast food, and restaurants.

Are seed oils unhealthy?

Inflammation

One of the main concerns with industrial seed oils is their high omega-6 fatty acid content. While omega-6 fatty acids are essential in small amounts, an imbalance between omega-6 and omega-3 fatty acids can lead to chronic inflammation. And most Americans aren’t eating enough Omega 3’s (from avocado, fish, and walnuts) to counteract the Omega 6’s we’re taking in through processed foods.

Chronic inflammation is linked to a host of health issues - including heart disease, obesity, diabetes, and autoimmune disorders.

Oxidation & Free Radicals

Industrial seed oils are prone to oxidation, especially when exposed to high heat during cooking. Oxidized oils generate free radicals, which can damage cells, proteins, and DNA, potentially leading to various inflammatory conditions and diseases - everything from eczema to stubborn weight to cancer.

Trans Fats

Although trans fats have been largely reduced in many food products, trace amounts can still be found in some industrial seed oils due to the high-temperature processing. Trans fats are notorious for increasing bad cholesterol (LDL) and decreasing good cholesterol (HDL), contributing to heart disease.

What should you do?

Limit Consumption

Given the potential health risks, it's smart to limit the consumption of seed oils. This means being vigilant about reading ingredient lists on processed and packaged foods, as these oils are commonly used as cheap fillers. To keep things simple, opt for whole, home-cooked foods as much as possible.

Swaps & Substitutes

Choose fats and oils which are less processed and have a better fatty acid profile.

Here are some great seed oil alternatives:

Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants, it's great for low to medium-heat cooking and dressings.
Coconut Oil: Contains medium-chain triglycerides (MCTs) that can be beneficial for metabolism. Best for baking and medium-heat cooking.
Avocado Oil: High in monounsaturated fats and has a high smoke point, making it suitable for high-heat cooking.
Butter & Ghee: These animal fats are rich in fat-soluble vitamins and are excellent for cooking at higher temperatures.

Like having easy to access snacks on hand but feeling intimidated by ingredient lists? Enjoy the convenience of some of my favorites, without the guilt:

Lesser Evil popcorn
Artisan plantain chips
Siete potato chips
Boulder potato chips
Xochitle corn chips

The Final Score

Incorporating healthier oils and fats into your diet is a small change that can have significant health benefits. By being mindful of the oils you consume, you can reduce inflammation, lower your risk of chronic diseases, and promote overall well-being.

EAT YOUR SUNSCREEN: An Inside-Out Approach to Sun Protection

Thu, 06 Jun 2024 19:31:39 GMT

Carrots & Sweet Potatoes: Vitamin E + Carotenoids

The summer season is right around the corner, and whether you’re heading to the beach or just hanging out in your backyard, protecting your body’s largest organ is key to staying healthy and feeling your best. While many of us are diligent about applying sunscreen, there's an additional, often overlooked strategy for protecting your skin from the inside out.

Think of it as "internal sunscreen." Let's explore how certain foods and nutrients can bolster your skin's defense against the sun's harmful rays!

Carrots and sweet potatoes are more than just tasty additions to your meals; they're packed with carotenoids, including beta-carotene - which our bodies convert to vitamin A. This essential nutrient not only supports vision but also enhances skin health. Carotenoids have been shown to help protect the skin from sun damage by acting as antioxidants, neutralizing harmful free radicals produced by UV exposure.

Vitamin E, another powerful antioxidant, works together with carotenoids to safeguard your skin cells from oxidative stress. Including carrots and sweet potatoes in your diet can contribute to a natural, subtle glow, and provide an extra layer of protection against the sun.

Cucumbers: Flavonoids

Cucumbers are incredibly hydrating and refreshing, making them a perfect summer snack. They are rich in flavonoids, a type of antioxidant that helps fight inflammation and oxidative damage caused by UV radiation. By reducing inflammation, flavonoids in cucumbers can help minimize the risk of skin damage and promote a more resilient skin barrier.

The high water content in cucumbers also helps to keep your skin hydrated from within, which is crucial for maintaining a healthy, radiant complexion. Add cucumbers to your salads, smoothies, or simply enjoy them sliced with a dash of lemon for a cooling treat.

Strawberries: Polyphenols + Anthocyanin

Strawberries are a powerhouse of nutrients beneficial for skin health. They are rich in polyphenols and anthocyanins, compounds known for their potent antioxidant properties. Polyphenols help protect your skin cells from the damaging effects of free radicals, while anthocyanins, which give strawberries their red color, have been shown to reduce inflammation and enhance skin's resilience to UV damage.000

Incorporating strawberries into your diet can help boost your skin’s defense mechanisms. Enjoy them fresh, in a fruit salad, or as a topping for your morning yogurt.

Green Tea: Antioxidants and EGCG

Green tea is known for its many health benefits, and protecting your skin is one of them. It’s rich in antioxidants, particularly epigallocatechin gallate (EGCG), which has been studied for its protective effects against UV-induced skin damage. EGCG helps to reduce inflammation, prevent oxidative stress, and even repair DNA damage caused by UV radiation.

Drinking green tea regularly can enhance your skin's natural defense system. Aim for at least one cup a day to reap the benefits, or use it as a base for smoothies and other refreshing drinks.

A Holistic Approach

While these foods and nutrients can significantly enhance your skin's natural defenses, it's important to remember that they should complement (not replace ��) external sun protection. Here’s what I recommend for this summer season:

Sadly Beauty Counter isn’t available, but I also like Mychelle Dermaceuticals - Eminence (for face) and my newest favorite Sky & Sol . It is tallow-based so it is unparalleled in creaminess and sheer application among mineral sunscreens typically known for their residual ghostly cast.

And don’t forget shade and a good hat can also do wonders to prevent overexposure during prolonged periods. You’ll catch me in all my summer beach photos in a hat and sometimes a rash guard to protect my face and chest from burning!

Unlocking the Power of Vitamin B12: Your Essential Guide!

Thu, 09 May 2024 20:07:57 GMT

Vitamin B12 plays a critical role in our functioning, but are you getting enough of this necessary micronutrient? In this month's blog, we're dishing out the complete scoop.

Welcome to the world of Vitamin B12 - a vital nutrient that plays a crucial role in maintaining your overall health and well-being! I'm here to shed light on the importance of B12, its impact on your health, and how you can incorporate it into your diet effortlessly.

The Importance of Vitamin B12

Vitamin B12, also known as cobalamin, is an essential nutrient that your body needs for various functions, including nerve cell function, DNA synthesis, and red blood cell formation. It's particularly important for maintaining healthy nerve cells and producing DNA, the genetic material in all cells.

Without adequate B12, you may experience symptoms such as fatigue, weakness, constipation, loss of appetite, and even neurological changes like numbness and tingling in the hands and feet.

How B12 Impacts the Body

Vitamin B12 plays a vital role in keeping our brains sharp, our energy levels up, and our hearts healthy.

�� Brain Health → Adequate B12 levels are crucial for cognitive function and may help reduce the risk of neurodegenerative diseases such as dementia and Alzheimer's.

⚡ Energy Production → Vitamin B12 plays a key role in converting food into energy, making it essential for maintaining energy levels and combating fatigue.

❤️ Heart Health → B12 works in conjunction with other B vitamins to regulate homocysteine levels, an amino acid linked to an increased risk of heart disease when elevated.

B12-Rich Foods:

Incorporating B12-rich foods into your diet is a simple way to ensure you're meeting your daily requirements! Here are some top sources:

�� Animal Products → Beef, liver, chicken, fish (such as salmon and trout), eggs, and dairy products (milk, cheese, yogurt).

❌ Fortified Foods → I typically don’t recommend fortified foods as the form of B12 added to these foods is poorly absorbed. Beware of cyanocobalamin in foods!

�� Supplements → For individuals following a vegan or vegetarian diet, or those with a higher need or absorption issues, methylB12, or a mix of methyl + hydroxo or adenosyl B12 is a great option. (Taking a high quality multivitamin is a good place to start to get a foundational amount of all the B’s which work together, including B12.) If you’re super sensitive, hydroxo or adenosyl (no methyl) might be easier to tolerate (ie less likely to cause flushing, jitters or anxiety).

Did you know…?

Absorption Factors: Vitamin B12 absorpti on relies on adequate stomach acid and intrinsic factor, a protein produced by the stomach. Factors such as aging, certain medications (proton pump inhibitors, metformin), and gastrointestinal disorders can impair absorption.

Additionally, if you’ve seen any of my social posts on the different types of B12, you know that fortified foods and drinks are often the worst source of (cheap, poorly absorbed) B12.

Methylcobalamin is the active form of B12 that our bodies utilize for various functions, but if you’re sensitive to B12 or have unexplained symptoms like headaches, flushing, or severe fatigue, you may tolerate hydroxo or adenosyl forms of B12. Check your drinks, shakes, and supplements for the right form!

Testing and Monitoring: If you're concerned about your B12 levels, consult with Rhya for testing and personalized recommendations.

Recommended Intake: The recommended dietary allowance (RDA) for B12 varies by age and life stage, with adults typically needing 2.4 micrograms per day.

Incorporating Vitamin B12 into your diet is essential for optimal health and vitality . By choosing a diverse range of B12-rich foods and, if necessary, supplementing wisely, you can ensure you're meeting your body's needs and supporting your overall well-being! Remember, small changes today can lead to significant benefits for your health tomorrow.

Curious about your own B12 levels? Strategene offers an at-home test consumers can purchase to better understand their genetics as it relates to nutrition. If you need help interpreting it, you can schedule a 1-time appointment and I’ll put together a plan based on your results. It’s a great test if you’re in a good place with chronic health issues, but want to dig a little deeper into prevention and personalized nutrition.

Carolina Functional Nutrition: A Guide to Nourishing Gifts

Tue, 28 Nov 2023 21:19:33 GMT

Are you looking for the perfect gift for your health-conscious loved ones? Look no further! Carolina Functional Nutrition has compiled a fantastic gift guide filled with items that not only bring joy but also promote wellness.

Each of these items has been hand-picked for their quality and contribution to a healthier lifestyle. Let's dive in:

Naturepedic Linens
Gift your loved ones the luxury of a good night's sleep with Naturepedic Linens. Made

from organic cotton, these linens provide a soft, comfortable sleeping environment free from

harmful chemicals. It's a perfect gift for anyone who cherishes their sleep!

Pact Organic Undies or Pajamas
Comfortable and environmentally friendly, Pact Organic Undies and Pajamas are a great gift for those who value sustainable fashion. Made from organic cotton, these items offer supreme comfort without compromising durability.

Scout & Cellar Organic Wine
Give the gift of a fine, organic wine from Scout & Cellar. This wine is free from synthetic pesticides and chemical additives, making it a healthier choice for wine lovers. It's the perfect way to toast to good health!

Free Coat Manicure for Non-Toxic Nails
For those who love nail art, a Free Coat Manicure is an ideal gift. This manicure uses non-toxic nail polish, ensuring that beauty does not come at the expense of health. It's a beautiful and thoughtful present.

Primal Life Teeth Whitening System
A bright smile is a gift that keeps on giving! Primal Life offers a natural teeth whitening system that is free from harmful chemicals. It's a great way to enhance one's smile while maintaining oral health.

Clean Juice Gift Cards
For those who enjoy fresh, healthy juices, Clean Juice gift cards are a fantastic option. These cards allow the recipient to choose from an array of nutrient-rich juices. It's a delicious way to promote wellness.

Clear Filtered Water Bottle
A Clear Filtered Water Bottle is a practical and eco-friendly gift. It encourages hydration, essential for good health, while reducing plastic waste. It's a gift that benefits both the recipient and the environment.

Honest Elderberry Syrup
Boost your loved ones' immunity with Honest Elderberry Syrup. This natural remedy is packed with antioxidants and is known for its immune-boosting properties. It's a sweet and healthy treat!

Air Doctor
The Air Doctor is a high-quality air purifier, perfect for ensuring clean, breathable air in the home. It's a thoughtful gift for those who value their respiratory health.

Aquagear Water Filtering Pitcher
The Aquagear Water Filtering Pitcher is another excellent gift for those who value hydration. This pitcher filters out harmful contaminants, providing clean, safe drinking water.

Bormiolo Rocco Glassware
For those who appreciate elegant dining, Bormiolo Rocco Glassware is the perfect gift. These Italian-made glasses add a touch of sophistication to any dinner table.

Gift-giving can be a way to show your loved ones that you care about their wellbeing. With t

What Seasonal Allergies Are Really Trying to Tell You

Mon, 11 Sep 2023 20:22:55 GMT

Seasonal allergies are common where I live in the Southeast. In fact, it almost seems strange when someone doesn’t complain of them. However, sometimes fall allergies are a sign of a deeper issue. While tree pollen tends to be highest in spring, grass pollen is highest in summer. Then there’s ragweed and mold which are often at their highest counts in later summer/early fall. They can trigger typical allergy symptoms like watery eyes and a runny nose, and can also be an asthma trigger as well.

To make matters worse, even some foods can “look like” tree pollen or ragweed to the immune system, and worsen the effects by mimicking a similar response. Even a mold allergy can be triggered by foods stored in damp conditions where mold is likely to grow. Keep in mind if mold toxicity (usually due to past exposure that was never cleared from the body) is bad enough, it may be triggered on an ongoing basis from food. If it feels like you have allergy symptoms all year long and/or asthma along with fatigue and maybe a plethora of other chronic symptoms, consider pursuing comprehensive functional mold/mycotoxin testing.

In the meantime, keep these foods in mind during your designated allergy season(s) to see how they might impact your overall immune response. The most common foods and herbs that mimic or cross-react with environmental allergens include:

Tree pollen: apple, apricot, cherry, peach, nectarine carrot, celery cilantro, coriander, parsley

Grass: melons, orange, wheat, chard

Ragweed: apple, banana, melons, mango, chamomile, echinacea, honey, cucumber, sunflower seed, tomato, stevia

Mold: mushrooms, corn, oats, peanuts, vinegar (not white), wine, sauerkraut, yeast (bread/beer), cured meats

Do you notice that certain foods affect your seasonal allergies? I’d love to hear if you try this and it makes a difference!

Gut Recovery After Antibiotics

Tue, 02 May 2023 20:26:17 GMT

Antibiotics are the #1 reason clients end up in my office. Now of course they can be lifesaving in some situations, but unfortunately, they are often overprescribed, and often coming with pesky digestive (and other) side effects. You've probably experienced, or at least heard that chronic antibiotic use isn’t great for the gut, but in fact even one round can drastically change the microbiome –more than one round may affect it permanently. When I say microbiome, I mean the collection of beneficial bacteria primarily in the large intestine. And when that bacterial balance is altered, there is a ripple effect through different body systems, causing other imbalances that if you hadn’t attended this talk today-- might seem unrelated.

One of the main problems with overuse of antibiotics that converts strangers into my newest clients is that bacteria have essentially evolved in order to survive our usual antibiotics, and so now we have these superbugs that aren’t sensitive to traditional antibiotics. This means that sometimes one round doesn’t work, and then a second or third, successively stronger antibiotics are required which does even more damage.

Now let’s talk about the side effects of antibiotics—some of these you may be all too familiar with like bloating and diarrhea during antibiotic treatment. That’s probably pretty obvious. But did you ever think about the eczema, UTI, or kidney stone that seemed to appear out of nowhere 18 months after a round of antibiotics was related to the resulting changes in your gut microbiome?? Most people don't, but now that you're here and reading this, you know!

Now let’s talk solutions.

#1 Probiotics

A broad-spectrum probiotic is a good place to start for general prevention and restoration during and after antibiotic treatment. A good general probiotic formula will contain at least 10-15 or more strains or types of bacteria. In other words, when you look on the label there will be a list of weird long words, and there should be at least 10-15 of those with numbers next to them. Next you want to look on the label or the front for the number of CFU’s. It should say at least 15-25 billion, some will have 50-100 billion which could be better for short-term support.

This type of general probiotic will work for most people, but I’ll note a couple of additional categories as well. If you experience diarrhea when taking antibiotics or any other time really, a specific strain called Saccharomyces boulardii (Sac b for short) is especially helpful in controlling loose stool and supporting the immune system. You could take this in addition to a general probiotic in the case of antibiotic treatment, or alone on an as needed basis.

Now if the general probiotic makes you feel worse or causes severe bloating, a spore-based probiotic meaning it comes from soil-based bacteria is another option that can help to restore balance but doesn’t usually aggravate bloating.

#2 Prebiotics

Prebiotics are fermented fibers that feed beneficial bacteria. They come from fiber-rich foods such as onions, garlic, beans, asparagus, bananas, apple, and flax seeds, or there are supplement versions which are sometimes a little easier to digest if these foods make your intestines cringe just hearing their names. Now the research on taking a prebiotic supplement during antibiotic treatment isn’t super clear. Some studies show a benefit of taking a prebiotic supplement during antibiotic treatment, and some don’t. It won’t hurt to try, and some probiotics have prebiotics in them, but just know it’s not a top priority that you go out and buy a supplement for that unless it’s for you or someone who doesn’t eat fiber or can’t tolerate fiber, in which case a supplement might be easier.

However, if tolerated, prebiotic foods may be a better option. It may be challenging to be eating at your best when you’re not feeling well and taking an antibiotic, but try to keep fiber from fruits, veggies, whole grains, nuts and seeds in the diet as much as possible to feed the beneficial bacteria you’re putting back with the probiotic supplement. For specific symptoms: if you’re prone to diarrhea, banana is a great source of prebiotic fiber which can help to balance loose stool. Kiwi is a great source of easy to digest soluble fiber which won’t aggravate bloating and can help with constipation. Applesauce is another great source of prebiotics that may help to protect the gut lining from damage while on antibiotics.

#3 Fermented Foods

Fermented foods are also a good source of pro and prebiotics, so if you’re on a budget, you can still have a healthy gut and prevent problems after antibiotics. In fact, you can make any of these at home pretty easily with minimal equipment. Otherwise, most grocery stores sell raw pickles and sauerkraut, kimchi which is like a traditional Asian fermented coleslaw, and kefir or plain, unsweetened yogurt. Avoid the sugary, sweetened version as that may negate some of the benefit since the sugar can potentially feed bad germs more than the probiotics in the yogurt can support the good guys. So plain, unsweetened is the way to go. If that sounds disgusting, try adding ½ cup to a smoothie with fruit, almond milk, vanilla, maybe some protein powder that’s sweetened with monk fruit or stevia. The taste will be sweeter, and the yogurt will give it some nice texture.

So there is a pretty good list of foods and supplements to consider for gut support during and after antibiotic treatment. Just as there are supportive foods, there are also a few common irritants that may not be your best friend while on antibiotics. This doesn’t mean your diet has to be perfect, but just be aware that alcohol and added sugar can potentially feed the bad germs faster than all of these other foods can feed the good guys. So, keep to a minimum at least while on antibiotics to prevent overgrowth. Grapefruit can inhibit the absorption of antibiotics, so wait to eat until after the course of treatment is finished.

Now, the $64 million question—what if digestive symptoms, or any of these listed issues appear or come back 6, 12, 18, 24 months later?? It may be a sign that there’s trouble brewing, and we need to address. Any of these symptoms could be a result of changes to the gut microbiome because of antibiotic use. So always suspect a gut imbalance, even if the symptom doesn’t seem to originate in the gut.

In this case, probiotics alone may not be enough. There is perhaps infection or overgrowth at this point, maybe a buildup of inflammation or even damage in the intestine, and perhaps digestion has become sluggish as a result. There could be 1 or 2 issues, or five. It’s sometimes hard to tell without testing. So normally at this point, I would test. If you are trying to DIY your gut health repair, stay tuned for next month’s article on the 5R’s of gut restoration which may help you better understand what to do and in what order (and when to ask for help).

If you know that you want a structured program that takes out the guesswork of healing the gut, check out my Gut Health Freedom online program details here .

If you still have questions, think you may need more 1:1 help, or aren’t sure if this could really get your results, book a free call so we can talk through your individual scenario:

I’m happy to answer any questions, and you can always find me on social media as well for more tips and help along your gut health journey!

Invisible Inflammation and Whack-a-Mole Health

Mon, 30 Jan 2023 21:31:37 GMT

Remember that arcade game where you try to bop the mechanical mole/groundhog things on the head with a huge mallet? They keep popping up from different directions, and you have to keep slamming them back into the hole? If you remember that game, it’s a great analogy on how we are taught to approach our health. We feel a symptom, and we take something to suppress it, but the inflammation that caused the symptoms DOESN’T GO AWAY . It’s still there, just sort of underground so that we can’t feel or see it.

Also consider that many other symptoms such as hormonal imbalances, autoimmune conditions, skin issues, chronic sinus infections, environmental allergies, and even difficulty losing weight are also connected with a less than ideal gut microbiome.

In fact, various studies have correlated imbalances in the gut microbiome (the collection of good bacteria in our large intestine) with other seemingly unrelated conditions. The gut can affect the heart, brain, lungs, skin, and reproductive organs. And according to new research, there appears to be multiple ways in which the gut communicates with the brain and other parts of the body. For example, gut bacteria can:

o secrete substances into the blood which are carried directly to the brain

o stimulate the vagus nerve which regulates internal organs and reflexes

o activate enteroendocrine cells which triggers hormone release

o trigger an immune response or cascade of inflammatory signals

Bottom line…the gut is the center of the universe as far as our bodies are concerned. And if the gut ain’t happy, ain’t nobody happy.

So if you’re dealing with some annoying, maybe even mysterious symptoms, or an “unsolvable” digestive diagnosis. I totally get it. Been there, done that. If you’re thinking you need some help, but don’t know where to start, I completely understand. I spent years and thousands of dollars figuring it all out. I will say that from my 7+ years of experience seeing thousands of clients, starting with the gut is usually a great idea, especially if you’re experiencing symptoms such as bloating, constipation, diarrhea, reflux or nausea.

Investing in yourself and your health can seem scary, but with my team and I supporting you it doesn’t have to be. After 7+ years in practice of working with gut health issues day in and day out, I’ve walked with thousands of clients in their journey to resolving digestive symptoms for good . My team is here to partner with you, get to know your goals and concerns, and answer your questions all the way through to a maintenance point where you feel confident in sustaining your own progress. You’re not alone so it doesn’t have to be scary. And no more whack-a-mole health! As always, I’m happy to jump on a call with you to chat more about your specific situation and how I might be able to help.

Check out @carolinafunctionalnutrition on instagram for more tips & insights into living a happy healthy life!

The Real Reason for Skin, Sleep, PMS, and Stubborn Weight

Tue, 27 Dec 2022 21:35:25 GMT

I talk about this all the time on social media (scroll back to the first few months of the year on IG or fb), but I realized I don’t have a blog post on this yet, and it’s long overdue!

So many of my clients are plagued by mysterious acne, anxiety, raging PMS, or difficulty losing weight. Medication or dietary interventions sometimes help, but maybe it’s not enough. Or, many clients just don’t want to be on medication forever, and don’t like being told that’s they’re only option for the rest of their lives! Totally understandable! The question in my mind is always WHAT IS THE ROOT CAUSE? Where did this come from, especially if it hasn’t been a lifelong pattern. So the short answer to these issues and more is……hormones! And maybe you already knew that, but which hormones and how do we address them for lasting improvement? Step into my office!

The first hormone most people jump to when something isn’t right-- especially unintentional weight gain or difficulty losing weight—is thyroid. Thyroid medications are one of the top prescribed medications for women in our country. Why is this? Because suddenly everyone’s thyroids are breaking for no reason? Nope, but it’s an easy Band-Aid when the symptoms of hypothyroid get really bad (sudden weight gain and hair loss can be terrifying!) Thyroid imbalance is not always (or even usually) the root cause of acne, anxiety or depression, or stubborn weight, but it can definitely be a contributing factor as a result of prolonged chronic stress and leaky gut related to inflammation or food/chemical sensitivities. So sometimes even though it’s not the root cause, it does make sense to provide extra support for the thyroid while we’re working on the root cause.

Hopefully you work with a physician who understands the value of Free T4 AND Free T3, but if not, find another one!

Or ask me about other options! I can order labs under a supervising physician, and am happy to help you get ALL the information you need to feel better! Functional lab ranges for Free T3 are 3-4.5, so if you’re sitting at a 2.5 and feel horrible (regardless of whether you’re on medication or not!), you’re not crazy! There’s a reason, and many women (you’re not alone!) don’t feel great with a T3 of 2.5 or even sometimes 2.7. Diet changes and sometimes supplements can easily improve this and make all the difference in your mood and metabolism. So don’t ignore the thyroid, but don’t stop there either!

Keep reading...

Cortisol, a stress hormone triggered by our brain sensing a fluctuation in blood sugar or an emergency, is important for not only physical survival, but also for motivation and alertness, and to some extent metabolism by telling the body to mobilize energy. However, if we are in a constant “fight or flight” mode (which is pretty easy to do in our culture), cortisol production eventually slows down (and often relies on the thyroid for help—enter thyroid issues). Then overwhelming fatigue begins. Weight settles in the abdominal area (with no chance for weight loss by the usual methods), anxiety and/or depression set in, and recovery just seems elusive and hopeless. In this case, testing may be helpful, but blood cortisol isn’t always practical since levels fluctuate during the day. You can ask for a morning or afternoon blood level for reference, but I find saliva or urine testing throughout the day more helpful so as to see the bigger picture of an individual’s pattern vs. just one static point.

Estrogen and progesterone are the other key players when it comes to mood, skin, sleep, and weight management regulation. Estrogen is like the bold, confident friend who’s not afraid to take control, while progesterone is that Type B friend who’s just peace, love, chill. They balance each other out…until they don’t…then it’s bad news. Oral contraceptives suppress progesterone production, and so does chronic stress (including chronic dieting and over-exercising)! We can compensate for these imbalances, but the root cause may be something that only lifestyle choices can truly resolve. These are relatively straightforward when testing, and looking at the ratio tells us a lot about how to best restore balance using food, lifestyle, and supplements.

This is a great starting point if you’re trying to DIY hormone balance! And if you need more guidance, let’s chat! DM me with questions or to set up a free call! If it makes sense to pursue medication or deeper clinical care I can also refer you to a qualified physician who can think outside the box. However, in many cases, simple food, lifestyle, and supplements adjustments can make a world of difference in these common female complaints! Cheers to happy hormones!\

Shoot me a message or check out @carolinafunctionalnutrition Instagram for more great tips on achieving a healthy, happy, and functional thyroid!

Six Things Learned In Six Years of Business

Sun, 23 Oct 2022 20:40:38 GMT

I started a private practice 6 years ago after getting fired from my first dietitian job. Yes, you read that right. I’ll explain. Nutrition is a second career for me, although I’ve been interested in health and wellness since I was a teenager and have worked in various capacities and “side gigs” for years while pursuing a pre-med biology degree and before eventually going back to school to get my master’s degree and license to practice nutrition.

I came out of my master’s program feeling pretty confident—I had secured a job in a reputable neurology/food allergy practice while interning and was excited to FINALLY make a legit career of helping people find true wellness and healing through nutrition! However, much to my disappointment, the practice I worked for did not support nutrition (like at all) and even a dietitian colleague said her patients would laugh at me if I brought up food sensitivities as a possibility for unresolved inflammation. They fired me because my views were different, and they did not see a future in an integrative or functional approach to the neurology or immunology/allergy fields. I was devastated and mortified. I’d been working since I was 14 and have never been fired or even reprimanded at a job.

So, I picked myself up, dusted myself off and Carolina Functional Nutrition was born! In the meantime, I also had an amazing opportunity to work for a new functional medicine clinic, which really solidified and legitimized my past experiences and training.

I can’t believe how my little business has grown up over the past 6 years, and I wouldn’t trade a single moment of the journey because I have learned so many valuable life lessons. Here’s a summary of what I’ve learned so far that might be applicable to anyone reading:

There’s a saying that when you feel buried and in a dark place, you may be like a germinating seed waiting to break through the soil surface and sprout a new thing. Good things come from dark moments if you don’t cave to the pressure.
The best time to work on your health was 20 years ago. The second best time is now. It’s never too late to make small changes or invest in getting help to feel better.
Don’t be afraid to go against the grain. If your intuition tells you something doesn’t feel right, don’t ignore it and don’t be afraid to speak up, be persistent with requests for more testing, or to get a second, third or fourth opinion. Your symptoms are valid, and it’s not just “in your head.”
Don’t tolerate dismissive, rushed, one-size-fits-all healthcare. I have learned both as a practitioner as well as a patient how important it is to feel heard and cared for.
A negative attitude inhibits healing. The very few past clients who have left angry were those who had a negative expectation from the start and/or who couldn’t comprehend that I cared about helping them. I did not select this career based on financial compensation; I truly care about helping people to feel better and to feel empowered in supporting their long-term health and wellness.
Be passionate about whatever you do, and you will succeed. Get laser focused on your health goals, and you will find answers.

Six Tips for Staying Healthy in Cold And Flu Season

Thu, 13 Oct 2022 20:46:11 GMT

In preparing for another cold and flu season this year, be mindful of what’s going into the body including food and medications, as well as stress levels. Supplements can be helpful for extra support, but don’t forget the basics of eating with purpose—foods that will nourish the body and bolster the body’s naturally present defense mechanisms. It’s a pretty cool system when we feed it right!

Let me know if you have questions, and don’t forget to consult my Fullscript store for my anti-viral protocol for both adults and children!The last 2 years have brought a lot of additional attention to immunity, as well as some tension surrounding the best way(s) to prevent severe illness. There is no one singular way that will best work for everyone, just like there’s no diet that will give everyone the exact same results. However, there are a few key central themes when it comes to our inherent natural immunity, and some interesting research correlating immunity with guess what---gut health! So here I am to share some ideas to bolster and/or complement what you’re already doing to support lasting immunity-- with confidence!

For context to connect the dots between gut health and immunity, the intestines contains very special tissue called Gut-Associated Lymphatic Tissue which has powerful immune-supporting qualities. The short story is it produces immune cells and prevents pathogens (bad germs) from destroying gut tissue. GALT is also found in the appendix and tonsils (which although not necessary for survival, do serve a purpose)! Overall, the gut is our first line of defense against anything coming inside our body through the mouth. Germs that enter through the nose or skin have to get past other specialized cells, but ultimately the gut is a major primary defense mechanism in keeping the body in balance and preventing illness.

Research from 2021 contributed to the growing amount of literature demonstrating that altered microbiota (good gut bugs) can make not only the gut more susceptible to certain infections like Salmonella and E. coli, but even the lungs could be more susceptible to viral infections after antibiotic treatment.

Ok, enough of the nerdy science, what do we do to protect our guts and therefore our immune systems?

1. Vitamin D - easy, cost-effective, simple to test and supplement as needed. Typical lab ranges span 30-100ng/dL, but from a nutritional perspective I would argue that 40-80ng/dL might be a better target to aim for. Those with chronic immune issues may fend of illness or autoimmune flares with a blood level towards the higher end of the range (60-80ng/dL), while the average person may do fine with a blood level of 40-50ng/dL. Research over the past 2 years has shown that a blood level of at least 45ng/dL offered more protection (less severe infection, fewer hospitalizations and zero deaths!) from viral infection than a level less than 40. Make sure after supplementing to re-check levels in 2-3 months to understand how the body responds to 3-5000IU per day to know if that needs to be increased or decreased. Do not take Vitamin D at high doses (more than 5000 IU per day) for extended periods without testing.

2. Zinc – relatively abundant in food, but commonly low in those with high stress or exercise levels, including growing teens and kids (especially if they are picky eaters). Zinc inhibits viral replication, so it is a key player in immune function. Meat is a good source of zinc, as well as seeds, nuts, and beans. An adequate amount for most adults is 20-30mg per day (via food and/or supplements). During times of illness, stress, or travel where there is concern for viral exposure, a 40-50mg per day supplement may be helpful. However, do not take more than 40-50mg of zinc per day for longer than 1 month as this can deplete copper levels.

3. Vitamin C – long known to support the immune system and both prevent and reduce viral infection duration, is also inexpensive and easy to find in both food and supplement form. A symbiotic nutrient called quercetin works very well with C to inhibit viral replication, and can often be found together in both food and supplements. Foods rich in C and quercetin include citrus, bell peppers and berries. Typically I recommend getting C from foods, but in times of illness or fatigue, 1000-3000mg per day supplementally may be helpful in fending off viruses and bacteria (including you know what virus and also pneumonia-causing bacteria).

4. Fiber and color – in a relatively healthy gut, fiber is the glue that holds the microbiome family together. It is an amazing system –fiber ferments and produces special compounds called short-chain-fatty-acids which then feed good gut bacteria to keep them strong and healthy and abundantly diverse. (Now if dealing with IBS or digestive “issues,” fiber may not be your friend right now. And that’s ok—this is where you might need my help to get back on track). Colorful fruits and vegetables also provide a host of other special phytonutrients that, like quercetin mentioned above, reduce inflammation and may help prevent various diseases.

5. Probiotics – the one most of us think of in supporting a healthy gut. However, not everyone’s needs are going to be the same here, so use supplements wisely. In the absence of recent or chronic antibiotic use, food may provide ample support for your good gut bugs. Fermented foods like kimchi, fermented veggies, raw sauerkraut, yogurt, and my favorite-kombucha—may all lend to a healthy microbiome. However, some of us may need occasional or ongoing support to keep the gut in tip-top shape. It’s hard to know for sure without testing, but generally for 3-6 months after antibiotic therapy a probiotic supplement could be helpful. In cases of ongoing or repeat antibiotic use (one study showed only 5 rounds in a lifetime permanently changed the gut!), more frequent or seasonally rotating probiotic supplements may be helpful.

6. Various herbs such as elderberry, garlic, and oregano can also help support a healthy immune system, especially in times of stress or illness. I like to use some of these seasonally, such as in the spring (especially elderberry for allergies), in the fall when school starts, right before Halloween when the sugar intake is likely to take a toll on unsuspecting immune systems, and throughout the holidays when I know sugar intake and busy-ness also tend to escalate.

In preparing for another cold and flu season this year, be mindful of what’s going into the body including food and medications, as well as stress levels. Supplements can be helpful for extra support, but don’t forget the basics of eating on purpose—foods that will nourish the body and bolster the body’s naturally present defense mechanisms. It’s a pretty cool system when we feed it right! Let me know if you have questions, and don’t forget to consult my Fullscript store for my anti-viral protocol for both adults and children!

Bloating: Unpacking the Cause(s) and How to Fix It

Thu, 08 Sep 2022 20:50:35 GMT

Bloating is probably the #1 symptom my clients report when coming to me for the first time. It’s

uncomfortable, annoying, and sometimes even embarrassing! It’s definitely top of most client’s list to tackle, and with good reason. However, bloating can sometimes seem nebulous—like why is this

happening? Many people chase their symptoms for years with little to no reduction in bloating. Why?

Let’s unpack some likely causes of bloating:

-- Bad bacteria : they love starchy carbs so then they can grow and produce gas—which then fills your abdomen and results in distension and/or burping. Bacteria are supposed to live in the large intestine, but when pathogenic (bad guys) get in accidentally by way of surgery or a weakened immune system, they can take over and cause imbalance. Similarly, if bacteria migrate to an area such as the small intestine (where no bacteria are supposed to live), even if they’re good guys it can still result in horrible bloating.

-- Poor digestion : sluggish digestion including low pancreatic enzymes, bile, and/or stomach acid can contribute to bloating. Essentially, undigested food may be sitting in the gut fermenting and causing more gas production. This can be it’s own problem or make bacterial overgrowth worse.

-- Damage/inflammation : As a result of prescription medications, food sensitivities, and stress, the lining of the intestines can actually become damaged. This damage is inflammation that sometimes feels like swelling, pressure, or bloating.

-- Low good bacteria : The large intestine is normally home to trillions of bacteria which protect the body against foreign invaders. However, life can throw a lot of curveballs which may result in taking

antibiotics and other medications which disrupt the natural balance of the gut. This alone can result in bloating.

-- Low prebiotic fibers : Fiber from plants is the primary fuel for many gut bacteria (although PS some gut bacteria do like meat and dairy). Normally, a balanced diet with a variety of foods can easily fuel gut bacteria naturally without any intervention. However, in the case of gut bacteria imbalance, sometimes people inadvertently (or purposely due to discomfort) change their eating habits to reduce bloating “trigger foods” which often means less fermentable fiber and so less fuel for good bacteria.

These reasons are why it can be hard to figure out WHY you’re bloated. Not to mention, hormones can play into a feeling of bloating which may actually be water retention (will save that for another post)! If you somehow know which of these areas are causing a problem, then it would seem easy to fix, but honestly I don’t always know which of these issues are the main root cause! And in most cases, there’s more than one issue contributing to bloating. So….this is where stool testing can come in handy to help us identify which cause(s) need to be specifically addressed.

In the meantime, some clients find that reducing high-fermentable fiber TEMPORARILY can help (because remember it’s good for the gut, just maybe not right now if you have symptoms of bloating). Chewing gum and carbonated drinks are two other common food triggers of bloating.

I’d love to hear from you on what helped you the most in navigating any pesky bloating, and I’m just a message away when you’re ready for more 1-1 help to resolve bloating once and for all!

'Non-toxic' Sunscreen Review from Your Functional Dietitian

Thu, 21 Jul 2022 20:55:57 GMT

This is a subtitle for your new post

It feels like every year I spend way too much time and money figuring out my favorite non-toxic sunscreen. Well I did it again this year, but I’m at least going to share with you here so that #1) I don’t forget for next year! and #2) you won’t have to go through quite the lengthy process to find an effective, non-toxic sunscreen.

Objectives

The main criteria for my experiment were a low/non-toxic mineral-based sunscreen (preferably that rubs in clear and does actually come off in the shower later). Minerals such as zinc oxide act as a physical UV filter to help prevent sun damage without accumulating to dangerous levels in the body. Chemical sunscreens have been found in blood, urine, and breast milk samples weeks after use, which raises concerns for accumulation in the body and potentially compounding toxicity over time. As these chemicals accumulate, the primary concern is hormone disruption which some studies suggest may contribute to infertility and obesity. The last thing any of us need when trying to raise healthy families and maintain a healthy weight are chemicals interrupting our ability to detoxify or balance hormones!

Analysis of Ingredients: Environmental Working Group Skin Deep Database

I used my own label-reading knowledge to select a few brands, and then to check myself, referenced the EWG Skin Deep database . This is a rating system compiled by the Environmental Working Group, a health conservancy group who also publishes the “dirty dozen” lists for produce.

It is a great resource for home and personal care product ingredient safety and potential concerns. The ratings are based on several safety categories such as: label transparency (ie for sunscreen does the product actually provide the SPF it suggests on the label?), organ toxicity, and possible chemical accumulation in the body (which as I mentioned above is super important--we don’t want chemicals that live forever and can potentially affect metabolism, cancer risk, or fertility-- in our bodies!) According to EWG, it is ideal to stick with products rated with a 1 or 2, but in some cases I will go with 3 if I think the potential concern is minimal or perhaps I’m willing to compromise-- for example dyes in a tinted lip balm (ingredients with less testing are rated higher simply due to a lack of available data).

If your favorite product isn’t listed there, it doesn’t mean it’s not a great option. However, the EWG database is a good place to start when looking for a new non-toxic product or when weeding through bathroom products to confirm what might need an upgrade. Pro Tip: I even re-check my products every now and then just to make sure the score and ingredients remain relatively similar, because some companies will quietly change their formulas over time. I have recently stopped using one specific sunscreen and a whole line of cleaning products due to a change in the formula which resulted in a much higher EWG score. Always keep your eyes on the label!

Sunscreen Reviews: Pros & Cons

Now that you have some background on my experiment design, I’ve listed below the sunscreens I purchased and tested on myself and kids. The EWG score is listed as well as what I consider the pro’s and con’s of each:

Beauty Counter - lotion

Pros: super creamy, moisturizing effect, and goes on smooth with no white effect, EWG score 2

Cons: not as easy to apply as a spray, expensive ($48)

Beauty Counter – spray

Pros: easy to apply

Cons: slight white cast, EWG score of 3 due to small spray particles which could damage lungs if inhaled

(most spray formulas will get dinged for this on the score, I’m not sure it’s a huge concern if in a well-ventilated area when applying, but still something to think about)

Bare Republic-gel lotion

Pros: goes on easily, feels light and clear like a gel, EWG score 2

Cons: flakes if you rub in too long

Coola-tinted face

Pros: goes on like BB cream, feels smooth

Cons: make sure you get the mineral-only version, some have chemicals added, EWG score 4 (due to undisclosed fragrance source and may not offer full SPF protection listed on label)

Mychelle Dermaceuticals

Pros: goes on clear (facial formula), feels light like a lotion, clean ingredients

Cons: slight white cast (spray), EWG score 6 (spray-due to potential lower SPF protection than indicated)

Eminence Lilikoi Daily Defense

Pros: rubs in clear, organic ingredients

Cons: contains soy, small bottle is $50-70

Jane Iredale Lip Drink-spf 15 (tinted lip balm)

Pros: pop of color + mineral-based sun protection, feels smooth

Cons: low spf (could combine with regular sunscreen for higher protection?)

Honorable Mentions

I also received a number of recommendations on social media and from clients, which I have listed here:

Thinkbaby

Some reviews mention a slight white cast, but very effective!

EWG score 1-2

Raw Elements

Limited ingredients + a no-plastic container for earth-friendly bonus points!

EWG score 1

Babo Botanicals

I ordered this to try! Ingredients are pretty clean, and has a lot of good reviews.

EWG score 2 for non-tinted lotion, EWG score 3 for tinted and spray versions

Conclusion

Based on my at-home experiments, I think I’ll stick with Beauty Counter for body, and Eminence for face, but I’m going to try Babo and Raw Elements as well! I also want to try the Coola sunscreen tinted lip balm which has an EWG score of 3 (because of the dyes in it) but has SPF 30 compared to the Jane Iredale Lip Drink I’ve been using which only has SPF 15. I’ve noticed some new freckles around my lips, so I think I need to up my protection!

I’d love to hear your experience trying any of these, or what mineral sunscreens you use if it’s not on this list!

The Kid Project

Thu, 16 Jun 2022 21:01:13 GMT

Not sure who can relate, but sometimes figuring out my kids feels like a bigger project than figuring out myself! They can’t always describe how they’re feeling, and I don’t always know the right questions to ask to elicit a more descriptive response.

As they get older, kids just want to fit in, so sometimes they lie or withhold truths because they’re afraid something will be taken away or they will somehow be forced to do something different from all the other “normal” kids.

Despite the challenges, it’s important to check in with our kids once in a while and make sure they’re feeling good physically as well as emotionally. (Ask your kids if they poop every day—you might be surprised by the answer!) And summer break is a great time to work on any issues which may have popped up over the past school year that there wasn’t time to fully address.

Common symptoms in children that could stem from issues in the gut

Common issues I see in children of all ages—from babies to college-bound teens frequently include:

Eczema
Constipation
Nausea/stomachaches
Difficulty falling and/or staying asleep
Fatigue
Mood/attention fluctuations
Chronic ear/sinus infections

Fortunately, all of these issues have a common theme: the gut! So we can start there in calming the inflammation that is ultimately expressed in these symptoms. Yes, even skin and mood conditions can start in the gut!

Specifically, infection or dysbiosis (bacterial or yeast overgrowth) is a common underlying contributor, as well as residual inflammation related to processed food, prescription medications, and environmental toxin exposure. Sluggish digestion can just make things worse and perpetuate the cycle of inflammation.

Usually for most, the main theme for all of these issues and gut dysfunction is low beneficial bacteria.

This is what I call “the beginning of the end” when things start to go downhill - because beneficial bacteria support multiple immune, metabolic, and digestive functions (and is the hub of communication for the rest of the body), the whole body can suffer when they are low. A common reason for low beneficial bacteria in children is prescription antibiotic use (especially before age 1) and/or C-section birth.

"My Kid has one or more of the symptoms in your list, what do I do now?"

Regardless of the symptoms, the gut is never a bad place to start in working to reverse symptoms. First, it is important to remove infection or balance dysbiosis (a common root cause of symptoms), and only then is it possible to repair any residual damage in the intestinal lining. (If the house is on fire, put out the fire before painting the walls. Watch my explanation of this metaphor here )

First thing's first in solving gut infection or dysbiosis: Reduce Gluten, Dairy & other potential irritants

To do this, I typically recommend reducing potential irritants like gluten, dairy, and sometimes other foods like high-fiber or fermented foods depending on the reason for infection/inflammation. I also typically employ nutritional supplements to speed up the process and support the immune system.

Resolve, Reintroduce, & Renovate

After 8-12 weeks of this process, usually digestion normalizes and often energy and/or sleep improve. Skin and mood may still not be great, but often there is some level of improvement. Then, we can work on repairing any remaining damage in the intestinal lining, and begin to restore optimal function (fire is out-time to renovate!). This usually requires 2-3 supplements for 2-3 months, but sometimes at this point we can reintroduce foods that were previously bothersome. Reintroducing food is so exciting because food itself can bring joy, but also because we know the process is working which is very encouraging!

Prevention and Maintenance

From this point, prevention and maintenance are the name of the game. It may seem like everything I just described is the “hard part,” but honestly I find keeping people well can be a little harder! That is mainly because our confidence increases as we start to feel better, and so some will venture out more with food or slack a little on preventative measures. However, it is also amazing how well the body responds when we just give it a few basic things regularly: whole, nutritious food; adequate sleep; fun and relationships; and stress support as needed. Finding a balance is often a lifelong journey, but often easier once symptoms have resolved because there is usually motivation to prevent recurrence or relapse.

Health is the Best Gift

I absolutely love watching families improve their nutrition and overall health through just a few focused months of dedication to healing support. Kids especially are so resilient, and with the right tools, they bounce back so beautifully. Skin, mood, digestion, sleep—they can improve with just a little nudge in the right direction. And as parents, it’s so empowering to watch them learn about their bodies and experience positive effects based on lifestyle changes. I think helping our kids learn to listen to their bodies and make changes accordingly is truly one of the best gifts we can give them!

I'm here to help! If you're concerned or have specific questions about your child's health or they are experiencing some of the symptoms I mentioned in this blog, schedule a Jumpstart Call and let's discuss what's going on + how we can get to the root cause this summer.

My Hashimoto's Flared, Again... Here's What I Changed

Wed, 25 May 2022 21:07:54 GMT

Hashimoto’s has been a part of my health journey since I was first diagnosed at age 22, probably not coincidentally right after shattering my ankle (unfortunately not even a cool story) which required 2 metal plates and 9 screws to repair. I knew even that that with my family history of autoimmune and thyroid issues on both sides of my family that having a foreign metal implant placed in my body was not a great option. I instantly gained 15 lbs, accompanied by fatigue and constipation. I was miserable, but found help from a holistic physician who prescribed Armour thyroid and a gluten-free diet, which helped resolve my symptoms. I was able to stop the medication about a year later, and was feeling pretty good until after the birth of my second daughter 8 years later.

After that first flare, many tears and a long, frustrating search for an obliging physician (because of course my labs were “normal”) I went back on medicine for about 2 years. I didn’t feel as good as I did the first time on meds, and discovered that my cortisol (or lack thereof) was a persistent root cause of my yo—yo-ing thyroid. I changed my sleep routine (less screen time, earlier bedtime); changed my exercise (no running or HIIT), and added supplements to reduce inflammation and support stress management. Again, I was able to stop medication (suggested by my doctor due to heart palpitations), but it took me about 6 months to wean off because my dose this time around had been much higher.

Fast Forward to This Year

So it’s been 4-5 years since that last flare, and I’ve felt pretty good following a gluten-free diet, and minimizing alcohol, soy, canola, dairy, and corn. I was still supplementing with adrenal/cortisol support as my workload increased, but other than that I was doing pretty well with just the basics.

Honestly, I felt like this flare sort of came out of nowhere, which was sort of discouraging. I am pretty darn good about my diet—the worst thing that might sneak in is junky Halloween candy once a year, or a cocktail a few times a year. Yeah, really pretty good, right?! But…… I’m working more than I ever have (easy to do when you do what you love!) and juggling a house and kids and all the things. So maybe it makes sense?

I took a look at my labs...

As I looked at my labs objectively (hard to do when they’re your own and you feel like you’ve been doing EVERYTHING), there were definitely a few clues as to why my thyroid was inciting a riot.

My Vitamin D level had dropped from the 60’s to the 30’s.
My selenium, Vitamin K1, and zinc were in the lower-normal range (per the full micronutrient panel I ran), and my cortisol was not optimal (more like under-the-ground low--see below).
As a result, my labs showed very high anti-thyroglobulin antibodies, and
low-normal Free T3 (see below).

What I changed

I had two choices— feel sorry for myself or fix it . So here we are.

I increased my Vitamin D,
got dogmatic about taking my multi which has 200mcg selenium and plenty of K1 in it (but only useful if I take it!), and
increased zinc
I also added a thyroid glandular supplement (work with a practitioner to do this) which probably contributed to the significant decrease in TSH, and the jump in my Free T3.

With just a few simple changes, my labs improved! I’m not there yet, but I’m on the right track (see below).

Ongoing Preventative Steps

Now, I’m adding more NAC and glutathione in hopes to further reduce my antibodies, and adding more aggressive cortisol support which includes ashwagandha, a wonderful adaptogenic herb that has been shown to regulate the body’s stress response and support the thyroid. If I had to guess, this is probably my root cause and will require more consistent attention long-term. Stress is powerful (!) and as I get older I have a greater respect for the boundaries it requires us to keep.

And so this is my journey. It’s not always easy, but there are tools and resources available to help us find and maintain the best health possible. You’re not alone, and the journey is worth it!

*Please note this is not intended in replacement for specific, personalized medical recommendations.

Everything You Ever Wanted to Know about Stool Testing

Wed, 04 May 2022 01:57:23 GMT

Anyone who’s been reading here or following me on social media for any length of time knows I mention stool testing as a useful resource in assessing the root cause(s) of IBS or miscellaneous digestive symptoms. I’m a fan because stool testing takes away some of the guesswork in deciphering WHY a certain symptom is occurring, and so can be a major timesaver in terms of identifying and addressing symptoms. However, I know some of you have questions about the process, so here’s a list of FAQ’s that will hopefully bring clarity to all the questions you’ve wanted to ask:

Why can’t we just treat the symptoms using supplements and diet?

Symptoms are a sign of imbalance, but we don’t always know what specific imbalance. For example, constipation could be a result of poor fat digestion, infection, sluggish liver, low prebiotic/probiotic status, or any combination of these. And so to make the process more efficient and avoid having to take more supplements than is necessary, it makes sense to test and know what we’re dealing with vs guessing.

Why doesn’t my traditional primary or GI doctor offer this test?

The short answer is: I don’t know. The long-ish answer which is mostly a best guess is that because most traditional practices are built on an insurance model, any resources that aren’t a typical insurance-approved intervention (usually after 30+ years of clinical trials costing thousands or millions of dollars) are not offered. Also, most traditional clinical programs do not train clinicians how to use or read stool tests. I know this is a very frustrating reality, but the good news is that there are a growing number of us who understand its value, and availability of testing is growing.

I’ve already done a stool test through my doctor’s office. How is this different?

GI doctors do sometimes suggest a stool test, such as in the case of diarrhea, vomiting, or severe abdominal pain. However, in my experience, these tests are very simplistic compared to the options offered by functional laboratories. They may measure a few types of bacteria and parasites, perhaps lactoferrin or fecal occult blood. These can be very informative markers, but I find many prospective clients are dealing with a “sub-clinical” issue which is not necessarily as obvious as on a traditional stool test. For example, inflammation and poor digestion could be driving IBS symptoms, and yet a basic GI analysis may come back “unremarkable” or clear.

But my colonoscopy was clear!

Similar to my comparison to a basic stool test, a colonoscopy shows an obvious visual change in the colon, but does not offer a specific evaluation or measure of inflammation. In fact, I’ve worked with several clients whose symptoms worsened before coming to see me, because a colonoscopy 5 years prior was said to be “clear.” Meanwhile, this client had severe digestive symptoms which were never addressed because there was no data to go on since the colonoscopy was clear. Essentially the inflammation was low-grade enough that a colonoscopy didn’t pick up on it, but it was still there and just got worse because no one knew how to address it.

Will my insurance cover the cost of a stool test?

Short answer: probably not. Longer answer: it depends on a lot of factors, especially your individual plan. Because it is so time-consuming and costly for labs to bill insurance for you, many opt not to at all, while other will for a fee. Most of my clients find it easiest to use HSA funds to pay for functional labs such as stool testing. I am also seeing a growing number of clients subscribe to a health share service (vs traditional insurance) which will sometimes reimburse some testing fees.

What other questions do you have? I’d love to answer them! DM me or shoot me an email , and I’ll try to answer in a video or social media post!

How Do Genetics Affect Digestion?

Fri, 22 Apr 2022 02:01:39 GMT

Digestion is one of those things that’s easy to take for granted until it stops working.

Maybe you’ve been there.

Frantically, searching for answers (and getting none) from family, friends, and doctors can cause you to think…'well several of my relatives have dealt with this too �� …. so maybe I’m just stuck with it. Maybe it’s my genes.'

Yes and no.

Lifestyle wins over genes with most nutritional conditions.

Nutritionally speaking there really aren’t good or bad genes, just different combinations that have both potentially positive and negative attributes. Even if someone is born with what they consider a “less than ideal” genetic pattern, lifestyle can help to maximize their health potential with personalized nutrition and lifestyle habits. Here’s an example of how genes and lifestyle interact when it comes to digestion and gut health:

About 50% or more of IBS cases are caused by Small Intestinal Bacterial Overgrowth or SIBO

About 50% or more of IBS cases are caused by Small Intestinal Bacterial Overgrowth or SIBO, which is an overgrowth of good and/or bad bacteria in the small intestine (where there should ideally be no bacteria). Maybe bacteria migrated from the large intestine after surgery or heavy antibiotic use, or perhaps low stomach acid from years of antacid use, B12 deficiency, or underlying hypothyroidism allowed bacteria from food or water to grow where it doesn’t belong. Regardless of how it got there, there’s usually a somewhat obvious trigger that helped it to develop.

The recurrence rate of SIBO is also very high, meaning it comes back 90% of the time if certain steps aren’t taken to fully restore gut and nutritional health. This is where nutrigenomics comes in, and can explain why some people have a stronger propensity to recurring gut issues.

What is DAO and what does it have to do with gut health and genetics?

DAO is a gene that governs histamine metabolism. Histamine is a naturally occurring chemical found in foods, and is also released by certain gut bacteria and as a byproduct of immune exposures such as environmental allergies. Our bodies normally have the ability to break down histamine. However, for a variety of reasons, including vitamin/mineral deficiencies (especially Vit C and copper) and/or a functioning DAO gene, histamine may build up and irritate the gut lining and/or worsen or perpetuate SIBO and general gut inflammation.

What is PEMT and what does it have to do with gut health and genetics?

PEMT is another gene that comes into play frequently with recurring digestive problems including SIBO (often less-specifically diagnosed as IBS), fatty liver, and gallstones or gallbladder sludge.

PEMT helps make choline, a vitamin-like compound, and phosphatidylcholine which is a fatty acid version of choline. They are vital to a process called methylation which is constantly working to detoxify the body and support energy production. Read more about methylation here.

Needless to say, it’s pretty important. When choline is low in the diet or the demand/need is higher due to pregnancy, menopause, or a slower PEMT gene, bile doesn’t flow as easily and the liver and gallbladder can get backed up. This can mean poor fat digestion and constipation, both of which compound the likelihood of deeper digestive issues or SIBO developing. Bile also has an antimicrobial effect, so SIBO and other gut infections are more likely to recur. Choline is most concentrated in animal foods and the need for choline increases with pregnancy and menopause, so vegans and women are most likely to have low levels.

Ok so cool info, but what the heck do we do?

The point here is that if SIBO or poor digestion seems to haunt your dreams and life even after dealing with it once or twice, there may be deeper underlying factors at play that could be helpful in finding a more permanent resolution of symptoms.

It’s important to consider how a stronger propensity toward dramatic histamine response (ie are there symptoms during allergy season or when drinking alcohol for example) may be impacting the whole digestive picture and inhibiting healing. Or for someone eating a vegan diet with recurring gallbladder issues and/or SIBO, choline may need to be a nutritional focus in the diet or perhaps supplemented to avoid recurrence.

And of course, these genes can be tested, which is the most helpful in taking a deeper dive into they “why” of seemingly more permanent or hard to fix issues. So take courage—sometimes digestive issues aren’t as simple as they seem, but the good news is there are more tools in the toolbox, and even deeper ways to look at these issues so they can be resolved long term!

I'm here to help, when you're ready! ��

Best Protein Powders for a Healthy Gut

Sun, 03 Apr 2022 02:08:38 GMT

In today's on-the-go, on-demand, fast-food style culture, clients often ask which protein powders they can supplement into their diet for meal replacement, post-workout fuel/recovery, and even to supplement less than ideal protein intake from daily nutrition.

Protein Powder: Not all Scoops are equal

If you've ever taken a stroll down the protein powder and supplement aisle at your local Whole Foods, you know that there are a plethora of different brands. Isolate. Whey. Rice. Pea. Hemp... subtypes of each. Different additives or nutrients in each of the different types... the list goes on!

If you haven't been paralyzed by the sheer overwhelm of the options , and are further wanting to learn about YOUR options of which protein powder, or powders, would be ideal for you, then this post is for you!

Selecting your Protein Powder

Consider your current diet

Personally, I like to ROTATE protein blends. I don't tolerate whey, so I stick to pea/rice, hemp, and collagen. Most of us who eat animal protein eat a diet higher in methionine, which whey offers more of as well, so again I like the �� plant proteins �� to balance out amino acids and then collagen to make up for what I'm not eating a lot of (organ meats or bone-in meats).

Quality over everything.

QUALITY is the toughest part, as with most food these days. It's hard to know what is tested, but most brands on Fullscript tend to be higher quality and come from companies with stricter testing standards.

Different Types of Protein Powders: A Breakdown

Before we dive into my ultimate favorites, let's dive into each of the different types of protein powders and compare/contrast each! Plus I'll share WHO would benefit from adding each to their nutrition plan.

(pssst: Save this image to Pinterest for easy reference)

Summary and My Favorite Protein Brands

In most cases, protein powder is a pay for what you get type of situation, so stick with pharmaceutical-grade brands like:

Designs for Health, Xymogen,
Biotics Research, and
Seeking Health.
Nutribiotic has a plain rice protein for an elimination-diet-friendly option with zero sweeteners or fillers.
If you tolerate whey, Nuethix also has a good product for muscle recovery and support.

My favorite collagen blends include:

Designs for Health,
Vital Proteins (peptides to dissolve in coffee, water, or tea) or
Biotics Hydrolyzed collagen -- for a protein snack that tastes like a milkshake ��

Still lost when it comes to selecting the best protein powder for you?

That's where I come in. I can help you figure out which protein powder will not only best benefit you, but also explain why - down to how your body metabolizes different nutrients (or doesn't)!

Nutrigenomics: The Blueprint to Biohacking Your Diet

Tue, 22 Mar 2022 02:19:29 GMT

Many people have heard that genes affect our nutrition, but many don’t realize Nutrition can also influence our genes. This is good news, as it means your genes aren’t the be all end all, and lifestyle wins in the end.

What is Nutrigenomics?

Nutrigenomics is the scientific study of the interaction of nutrition and genes, especially with regard to the prevention or treatment of disease.

DNA is the blueprint, or instructions, for how our body functions, and little pieces or clips of DNA that govern common functions like Vitamin D absorption can vary from one person to another.

The main variation when it comes to the nutritional effect of genes is either a slower or faster metabolism of a certain nutrient.

For example, with vitamin D - someone may process or absorb vitamin D better or worse that someone else based on their genetic makeup. Now that doesn’t mean the poorer absorber is doomed. That is just their propensity. They simply need to consume more vitamin D than someone who absorbs or processes more efficiently. The good news is that with this knowledge, the poorer absorber can adjust their lifestyle so that their poor vitamin D absorption is accounted for.

So now you're wanting to know all the information - how do I know which genes I should be looking out for and what do I do with that information? These are great questions. As a practicing Registered Dietitian, I don't commonly run a genetic test on all my clients, but when fitting we use Stratagene (linked) for help getting to the root cause of symptoms. You can easily pursue genetic testing through Stratagene yourself, and when it comes time to review your results, we would be happy to assist you with recommendations on how to adjust your lifestyle (if needed) for best gene expression. Note that it does require that you have taken one of the two DNA tests: 23andMe or Ancestry - see their website for more details.

Genes that influence nutrition

Here is a list of genes that can influence nutrition, and some ideas of how we can personalize nutrition to support areas that need more help and balance areas that are already working optimally:

MTHFR
MTRR
COMT
DAO
MAOA
GST/GPX
NOS3
PEMT

MTHFR

MTHFR - What’d you call me?

Haha... it’s just a gene that governs folate metabolism. So you heard you’re supposed to have lots of folic acid (synthetic version of folate) when pregnant right? Well IT DEPENDS .

If you don’t process folic acid well (as in the case of having MTHFR variation), folic acid may make your folate stay worse and actually increase your need for real folate! Folate comes from leafy greens, but can also be supplemented which may be helpful in those with this gene variation. And because I don’t run nutrigenomic testing on every single client, I usually recommend methylated folate (not folic acid) for everyone just in case.

Bottom line: folic acid is cheap and minimally absorbable at best for at least 50% of people, so opt for folate or folinate instead.

MTHFR governs methylation - a process which supports hundreds of reactions in the body –everything from detoxification, energy production, and fertility. There are two MTHFR genes, so if one or both are slow, you may need more folate (not folic acid) than the average person. At least 50% of the world has 1 or 2 MTHFR variations, meaning many of us need more folate than once thought.

Here are some tips if you have one or both of the MTHFR variations:

Avoid folic acid (such as in fortified foods like cold cereal and bread). It causes an even greater need for folate, which folic acid (synthetic form of folate) actually depletes and interrupts metabolism of folate.
Reduce alcohol which also depletes folate from the body.
Birth control pills also deplete folate, which is more of an issue for those with an already poor folate metabolism.
Aspirin and NSAID’s may not be well-tolerated
Consume adequate amounts of folate and riboflavin (B2) from a variety of sources.

MTRR

MTRR : governs Vitamin B12 metabolism. If it’s slow (slow = low-normal B12 status despite supplementing with a multi or B12 from a pharmacy or grocery store), consider supplementation with methyl B12 OR for those sensitive to methyl (anxiety/irritability after taking) there are other forms that are easier to metabolize and can be converted to methyl in the body.

Bottom line: cyanocobalamin is the cheapest, least-absorbable form of B12. Check your bottle labels and replace any supplements with this form of B-12.

COMT

COMT affects metabolism of estrogen (think hormonal balance and weight management) and neurotransmitters –dopamine, norepinephrine, and epinephrine (think mood and focus/concentration).

Slow COMT

Hormonal imbalances like endometriosis, fibroids, heavy periods, difficulty losing weight, and acne can be signs of a sluggish COMT gene.

The plus side to a slow COMT is you may be super-focused and motivated because epinephrine hangs out longer to help make cranking out projects easier.

Suggestions for slow COMT:

Cruciferous vegetables (broccoli, kale, cabbage) can help to support estrogen metabolism and prevent buildup which can contribute to hormonal imbalances.
Caffeine may not be well tolerated and lead to anxiety or irritability.

Fast COMT

A fast COMT can look like ADHD with impulsive tendencies and difficulty focusing. Cravings and addiction are common.

Suggestions for fast COMT:

A diet rich in protein, but also balanced with healthy fats and fiber-rich carbs is especially important to balance blood sugar and inhibit cravings.
Quercetin and green tea can be helpful supplements to balance fast COMT

DAO

DAO processes histamine, so an imbalance can influence propensity for seasonal allergies and food intolerances. Symptoms include seasonal allergy symptoms, headaches, itchy skin, racing heart, and moodiness.

Suggestions for DAO imbalance:

Metformin reduces DAO function, which can make processing histamine even more sluggish and therefore contribute more to allergy like symptoms.
Copper and Vitamin C deficiencies slow down DAO
Deal with SIBO if suspected, which can worsen histamine response.

MAOA

MAOA affects mood and sleep depending on how fast or slow it processes the neurotransimtters norepinephrine and serotonin. If you churn through serotonin because of a fast MAOA , you may struggle with depression and/or crave carbs to (temporarily) alleviate mood swings. A slow MAOA can also mean irritability as well as food intolerances (especially to amines in wine, chocolate, cheese, and sometimes other fermented foods).

Suggestions to balance MAOA:

Riboflavin (B2) supports MAOA function, and so in some cases can help reduce migraines.
Foods naturally high in amines (chocolate, wine, cheese, and fermented foods like kombucha or sauerkraut) may aggravate symptoms by slowing MAOA further and prolonging histamine response.
Supporting glutathione production with cruciferous vegetables can help reduce the negative effects of MAOA. Vitamin C can also help to reduce byproducts related to a fast MAOA

GST/GPX

GST/GPX supports detoxification of environmental pollutants and internal toxin metabolites, so you may be more likely to have sensitivities to chemicals and fragrances.

NOS3

NOS3 affects circulation and cardiovascular health, so symptoms can include fatigue especially during exercise, cold hands and feet, and a family history of cardiovascular disease.

Suggestions for NOS3 balancing:

mouth breathing can gunk up your NOS3 gene. You can mouth tape at night to help with this, you can watch DR Lynch has a few videos on this. If you’re congested at night, work on reducing histamine and mucus production with liposomal Vitamin C and bifido probiotics.
Increase fruit and vegetable intake to combat elevated homocysteine and improve antioxidant status. Other ways to get antioxidants are glutathione and Vitamin C again. To reduce homocysteine, the body needs B-vitamins like in a B-complex or multivitamin. Make sure they’re methylated B’s or an absorbable form, NOT folic acid or cyanocobalamin.

PEMT

PEMT governs choline metabolism which influences cellular integrity (think digestive organs) and hormonal balance especially as it relates to pregnancy and menopause when larger amounts of choline are needed.

Symptoms can include poor memory/forgetfulness, sluggish fat digestion or gallstones, and joint pain. Vegans may notice this more due to a lower amount of choline intake in the diet (choline is more concentrated in animal products).

Suggestions for PEMT balancing:

Eggs are a good source of choline
Betaine supports balanced bile production by the liver. Foods rich in betaine include beets, spinach, and broccoli.

Take home message for you:

If this seems confusing or overwhelming, just know the take-home message here is two things:

Your genetics:

don’t determine your destiny. Lifestyle and diet win in the end.
Eating a varied diet is likely the best way to support balanced genes and therefore a balanced body. However, if genetics threw you a curveball, including or at bay. Use these concepts to prioritize and personalize your diet and
lifestyle to help achieve optimal health and balance.

Wanting to decode your genes? Again, I recommend Stratagene as a genetic test & am always happy to help demystify your results or provide guidance on recommendations for balancing through lifestyle and dietary changes. Click this link to book a no-strings attached intro call for more details on how we could work together to get to the root cause of your symptoms.

Chronic Sinus Infections and the Gut

Thu, 10 Feb 2022 03:28:25 GMT

Have you ever wondered why you are experiencing chronic sinus infections? This question has come up more frequently lately, and the connection to the gut is ALWAYS an initial surprise to clients. Let's talk about a case study of client, Betty:

Betty, 45yo female, presents with environmental allergies with chronic sinusitis

Betty was 45 and had dealt with environmental allergies as a child, which became chronic sinus issues throughout her adult life. The sinus infections started in college, perhaps shortly after taking multiple rounds of antibiotics for repeated UTI’s and maybe not eating as well (more pizza and beer than previous years living at home).

Now 20+ years later, the number of, and severity of her infections was worse than ever despite eating relatively “clean,” and reducing sugar and alcohol in her diet. She still took antibiotics multiple times a year because that is what her doctor recommended, and it seemed to be the only thing that worked. She figured this was just her life now. Fortunately, a friend explained that maybe she needed to “work on her gut,” and Betty ended up in my office. She had never really connected the dots that antibiotics and poor diet could have triggered a “perfect storm” of inflammation leading to her first of many sinus infections , but it made sense once I explained how the gut is the central hub of communication, which then affects all other areas of the body.

We did a stool test, and found that Betty had bacterial overgrowth in the gut (common result of repeat antibiotic use), inflammation, and suboptimal digestion. She also had low levels of beneficial bacteria and prebiotics.

Are you thinking, "Wow, I'm Betty"?

If Betty’s story sounds familiar, you’re not alone! So many clients come to see me not even thinking about asking for help with allergies or sinus issues! It may not seem connected to the gut, but it is-all of it! In seeking resolution of symptoms, it’s important to look for a root cause which often has at least partial contribution from imbalance in the intestinal bacteria that help digest food, support immunity, and help keep inflammation in check.

DIY options to support sinus (and gut) health:

In order to fix sinus infections, we have to start with the gut. There may be other facets, but gut health comes first in order to maximize the body’s nourishment and detoxification capabilities. In the meantime, here are some DIY options to support (gut and) sinus health:

Consider an elimination diet, avoiding wheat/gluten and/or dairy.

These foods commonly irritate an already inflamed gut, which then triggers excess mucus production. Also consider corn is a common trigger due its potentially high mold content. It may be most helpful to eliminate all three, and then after 2-4 weeks slowly reintroducing one at a time to test for a reaction.

Rinse your nose, daily.

I like Xlear nasal spray because it contains Xylitol, a sugar alcohol that surprisingly also acts like a biofilm disruptor which means it cuts through stubborn, inflammation-causing bacterial slime. You can also use a more traditional method such as a Neti pot with a saline or herbal solution. Rinsing daily can keep nasal passages clear and calm.

Supplement for extra support.

Extra support can make a big difference if started early. Vitamin C is a great natural antihistamine, as well as stinging nettles and quercetin which can calm an overactive immune response. Olive Leaf has strong anti-viral properties and so can sometimes stave off a full-blown infection if used early.

Nourish the gut from the inside out.

Foods like homemade bone broth and fresh-pressed vegetable juice can provide concentrated gut-healing nutrients. A probiotic supplement containing lactobacillus species may also help mitigate sinus troubles. A specific strain, Lactobacillus caseii, has been shown to specifically reduce incidence of rhinitis and sinusitis.

Next Steps

If you read through this blog and were nodding your head and/or gasping in shock the whole way, just know you are not alone and you don't have to suffer through your sinus infections for the rest of your life.

For additional support, I invite you to book a jumpstart call so we can see how the Carolina Functional Nutrition team can support you on your journey to being sinus infection free!

If you're looking for the supplements mentioned in this blog entry, please create an account on Fullscript (link in the button below) and shop the site.

If you're looking for just more ideas on healthy living, recipe shares and sciency deep dives, join us on Instagram @carolinafunctionalnutriton .

Why You Need Carbs this Holiday Season

Thu, 23 Dec 2021 03:35:12 GMT

Earlier this month, I talked about how to manage stress nutritionally , and how to prevent hormone disruption related to chronic stress. If you didn’t catch that blog , go back and check it out, might be helpful to put today’s topic into context.

Carbs have gotten a bad rap, I myself have struggled with how to fit them into a healthy diet, too!

Between the research, what I’ve found personally, and in working with clients, here’s what I know:

Carbs fuel exercise, especially short, fast bursts of movement like weight lifting and circuit training.
Carbs support muscle repair by supporting/replenishing glycogen stores (storage form of carbs) in muscles.
Carbs help to transport nutrients into muscles.
Fiber (found only in carbohydrate foods) promotes satiety and fullness.
Carbohydrates feed your gut bacteria.
The right carbs (unprocessed and higher in fiber) help balance blood sugar and prevent big swings in insulin and cortisol production.

So then why do excess carbs theoretically cause weight gain?

Well if I eat high-fat, high-carb meals daily and sit at a desk all day, I may not need all that “fuel,” so some of it will be shipped off to storage. The muscles and liver can store some carbohydrate (300-500g) for later, but then the rest gets converted to fat for longer-term storage.

So if you’re trying to lose weight and/or build muscle, yes protein is important, but it shouldn’t get all the credit. Combining carbs and protein reduces muscle breakdown and supports muscle synthesis better than a low-carb, high-protein diet.

Prioritize your carbs to avoid holiday fat gains!

If you’re trying to avoid holiday (fat) gains, prioritize your carbs . Alcohol is carbs. Sugar is carbs. White flour is carbs. Prioritize these which have little to no nutritional value anyway, and leave room for plenty of veggies, some fruit and potatoes, beans, and whole grains if you tolerate them.

Bottom line: Filling up on healthy carbs aka fiber will reduce cravings for unhealthy carbs.

If you have symptoms of cortisol imbalance (see my last post) , eating healthy carbs (fruit and high-fiber veggies/grains) regularly through the day may help alleviate fatigue and brain fog.

Here are 3 practical tips:

Instead of counting carbs, count fiber. Aim for 40-60g per day, but increase slowly if you’re currently eating much less than this.
Include 50-75g additional carbs (mix of starch + fruit) on days with higher activity, especially resistance or weight training, centered mostly around (before and after) activity.
Use herbs like Berberine and cinnamon to reduce carb impact. These are NOT a replacement for a healthy diet, and will lose effectiveness if used daily. However, they are great for “surplus” or “cheat” days, or when you’re adding back carbs to the diet and blood sugar levels are unstable. My favorites are GDA-Max and GlucoSupreme.

Some Holiday Recipe Round-ups for you:

Health(ier) Holiday Desserts
Cleaned Up Holiday Appetizers

Additional Support

GDA-Max:

GLUCOSE METABOLISM SUPPORT

Improved Nutrient Partitioning*
Maintain & Restore Insulin Sensitivity*
Promotes Muscle Fullness*
Improves Vascularity*

GDA-MAX is the next level Glucose Disposal Agent to support natural weight management and optimal metabolic function. This product contains proven ingredients in therapeutic doses which may help you partition nutrients more effectively, nutritional support for insulin and glucose metabolism, boost your immune system, and reduce inflammation.

GlucoSupreme

GlucoSupreme™ Herbal is ideal for supporting healthy insulin and glucose levels. This unique, synergistic formula combines standardized herbs and other botanicals that are shown to support healthy blood sugar through various mechanisms, including cinnamon, corosolic acid from banaba, isoflavones from kudzu, and ginsenosides from ginseng. It also contains berberine (Berberis aristata), a compound highly regarded for its efficacy in supporting healthy blood glucose regulation and insulin sensitivity.

If you're looking for additional support to keep your gut happy, healthy, and in your corner, sign up here for additional gut-healthy tips, meal plan, and access to our upcoming Gut Webinar

Holiday Stress & How to Prevent Post-Holiday Burnout

Thu, 09 Dec 2021 03:38:52 GMT

In the spirit of the holiday season, I want to talk about stress!

Even if the busyness of this time of year is all fun and good, many of you may just feel stressed trying to fit in all the fun extra activities. So hopefully I can give you some guardrails and help prevent post-holiday burnout.

What is Cortisol?

Cortisol is a hormone you may have heard of. It is released by the adrenal glands in response to stress, and that stress could be being chased by a bear or it could be leaky gut. Or it could even be attending a dozen holiday parties and shopping and cooking for a million people for days or weeks on end combined with the fact you have inflammation you haven't gotten around to dealing with. Either way, our body responds the same way.

The adrenal glands are part of a communication network called the HPA or HPATG axis. This is how the brain triggers hormones to be released at the right times. When it’s working well, it’s like a perfectly conducted orchestra. However, when there are disruptions like chronic stress commanding the adrenals to keep pumping out cortisol, the other participants don’t get to play as much or may become out of balance.

Sometimes we don’t realize the effects of stress until the damage is done, such as difficulty losing weight, and for those of you who like me deal with autoimmune disease, a flare or other immune issues like delayed wound healing or the appearance of or progression of chronic disease.

So there’s no silver bullet, and what I’m sharing should not be construed as medical advice, but we’ll talk about how to prevent, recognize and address possible signs of adrenal imbalance.

Food is of course the preferred way to prevent imbalance and disease.

There are foods that are therapeutic in terms of balancing hormones and nourishing the organs that handle facilitating an appropriate stress response.

Healthy stress foods:

Dark chocolate, kiwi (C), avocado: Magnesium helps to soothe and calm your nervous system and aids in sleep. It regulates your HPA axis and improves the function of both insulin and thyroid hormone. Magnesium is also anti-inflammatory.
Nuts/seeds: Zinc is also anti-inflammatory and helps to regulate your HPA axis
Eggs, leafy greens: B vitamins – especially choline and B5 help reduce stress and regulate HPA axis- they help to boost levels of the calming neurotransmitters serotonin and GABA
Avocado, sweet potato: B5/B6
We also know that the gut has estrogen-metabolizing capabilities so minimize antibiotics and maximize fermented foods in diet (kombucha, raw sauerkraut, yogurt, miso, tempeh)

Things to avoid/prevent burnout:

Late nights/lack of sleep
Late-night screen time
Chronic dieting/overtraining + undereating
Chronic stress (psych, emotional, financial, physiological)
No “me” time
Type A personality

Symptoms not to ignore:

Hypothyroid diagnosis
thyroid doesn’t work alone; interconnected with adrenals in HPATG axis
Dizziness (sitting to standing)
Hypoglycemia/low blood sugar
Lack of stamina/extreme fatigue
Difficulty staying asleep
“second wind” in the evening
Crash after a workout
Salt/sugar cravings

What to do:

Test don’t guess!
Adaptogens-rhodiola, schisandra, ashwaghanda
Vitamin/mineral support
Sleep 10-6
No screens 1 hour before bed
Adjust exercise time/intensity/time of day
Meditation/prayer
Schedule “me” time
Eat regular meals and include superfoods I mentioned above for target stress support.

If you're needing additional support, guidance or accountability navigating these tips over the holidays, let's chat! Book an intro call to learn more:

Natural & Clean Gift Guide: Small Business Edition

Sat, 27 Nov 2021 03:50:59 GMT

'Tis the season to be shopping - but make it local and clean if you can.

In the spirit of the holidays and keeping priority on clean, natural gifting for everyone on your list, I've put together an assortment of local to Charlotte, NC brands that offer clean and natural products/services that I LOVE!

Unique, natural cocktail mixers from The Craftsman’s Beverage Co @craftsmansyrups—locally made beverage mixers with minimal, real, non-GMO ingredients and natural sweeteners. I have enjoyed them in cocktails and mocktails! The Spiced Apple & Vanilla is like drinking fall, and the sampler kit makes a great gift!

Elderberry DIY kit + local honey for a fun stocking stuffer or hostess gift--@HonestElderberryCo is my personal favorite local elderberry syrup with organic ingredients and an extra addition of aronia berries for a boost of Vitamin C in each dose! The DIY kits (heres the kit with local to Rock Hill SC Honey) make a great gift paired with some local honey! Local honey is such a great natural supplement because - you guessed it - it contains locally produced pollens! Helping immune systems is always a great gift!

Handmade, naturally sourced jewelry —if you’ve noticed any of the jewelry I wear, it’s 95% from

Noonday because I love the cause as well as the designs (I don’t sell it, just spend way too much buying it). All pieces are mostly handmade, by local artisans with regionally-sourced materials. This supports local economies, reduces waste and transportation costs, and most importantly provides a liveable wage for beautiful people all over the world. Creating jewelry allows many people, especially women, who may not otherwise have an opportunity to earn income-to develop a skill and support their families. There are distributors nationwide, but if you need a quick go-to @stefaninoondaycollection will take good care of you!

Look at how cute these pairs are!

Produce or food membership box — @FarmFreshCarolinas here in Charlotte; Butcherbox @butcher_box ; or @ThriveMarket are a few great options for a creative foodie gift idea! Sometimes a membership fee or just getting started with one of these can be intimidating, so getting a friend going may be just the support they need to support a healthier lifestyle.

Clean cookware —not always fun to buy out of necessity, but always a welcoming gift to receive! See my recent blog post on various clean cookware options including stainless steel and ceramic pan options. [read it here]

Organic skincare —one of my personal faves to indulge in and buy for others! See my recent video for more info on my favorite brands including @EminenceOrganics , @Pure Haven LLC , @Beauty Counter , @Annmaire Gianni , and a local gem Roses & Azalea (@rosesandazalea) . [read this blog post on a round up of my favorites from each]

Organic services —I can’t get enough facials or pedicures when I know they are nourishing my body beyond just the surface without contributing to gut inflammation or hormone imbalances. Locally, I love Toccare @tocarredayspa for spa services, and Organic Bronze Bar (@organicbronzebarsouthpark) if you’re forecasting the need for a natural-sans-yucky-chemicals spray tan this winter! For salon haircare options, check out Kevin Murphy products at Meraki Salon @merakisaloncharlotte in Myers Park and Brush’d Salon @brushdsalon in the Ballantyne/Waxhaw area. For manicures and pedicures check out @freecoatmyerspark for fume free and toxin free mani/pedis!

& as always, if you're looking for a gift that will help a loved one or friend on their journey to ultimate health (from the inside out), we can coordinate a sponsored intro session or gift card - just email info@carolinafunctionalnutrition.com for more details!

What items made your shopping list for this holiday season?

Intro to Gut Health

Sat, 20 Nov 2021 03:56:04 GMT

Just like the brain powers the body, the gut fuels the brain... and the rest of the body functions. Lately, the rise in gut health awareness has kicked into gear (which I'm very excited about, for YOU) and turning towards maintaining optimal gut health is becoming more important than ever as we realize and connect symptoms to their root cause stemming from- in some form or fashion- a gut imbalance.

(watch the Instagram Video here)

What is Gut Health?

“Gut health” describes the function and balance of bacteria of the many parts of the gastrointestinal tract. Ideally, organs such as the esophagus, stomach, and intestines all work together to allow us to eat and digest food without discomfort.

Did you know that in the US alone, it is estimated that 70 million people have a digestive disease? (source: UC Davis Health)

Another fun fact for you - Although all humans have grossly similar microbiota, no two people have exactly the same composition of bacterial species in their guts—in fact, each individual’s microbiome may turn out to be as unique as a fingerprint! Cool, right? This also means that having a personalized and customized approach to healing your gut imbalance is also very important.

Immunity starts from the Gut

A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses, and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

You've more than likely heard of the term 'microbiome' which eludes to the tiny ecosystem that should be thriving in your gut. Your gut microbiome is comprised of all the bacteria in your body - the good guys and the bad guys... trillions of them. When the good bacteria (probiotics) outnumber the bad bacteria (pathogens), you are at optimal gut health.. the gut is happy and healthy. When you have a happy gut, more often than not, your immunity is functioning at your best level and you can eat most foods without symptoms of distress or discomfort.

If there is an imbalance between the good and bad bacteria , and the pathogens are outnumbering the probiotics, that's when more surface-level symptoms start to be noticed. Typically landing you in the doctor's office being told that you're a medical mystery -- in most of my clients' cases. This is the gut screaming for help by way of another organ system.

But here's the thing, you aren't a medical mystery. You're a medical marvel! Your gut microbiome is trying to tell you something, and decoding that message is made easier with a nutritional intervention (more on that to come -- this is something I can assist you with!).

Environmental effects on the Gut

Just as important as what's inside of our gut (probiotics and pathogens), what goes on outside in our environment is equally as important.

A number of previous studies have shown that exposure to environmental pollutants can alter the composition of the gut microbiome, leading to disorders of energy metabolism, nutrient absorption, and immune system function or the production of other toxic symptoms (Jin et al., 2015c, Zhang et al., 2015b).

You may be wondering 'What exactly is included as an environmental effect?' - that includes things that are capable of entering the human body through inhalation, ingestion, or skin penetration. Most predominately things like antibiotics, nanoparticles, emulsifiers, and food additives. One of the worst is glyphosate aka weed killer which has made its way into most of our (non-organic) food supply.

Question: "Rhya, as a Registered Dietitian specializing in Functional Medicine, what conditions do you typically work with?"

Answer: ��

➡️ Gastritis/reflux/dyspepsia

➡️ Skin issues (eczema, psoriasis)

➡️ Nausea/vomiting

➡️ IBS

➡️ IBD (Ulcerative Colitis, Crohn's)

➡️ Celiac/Non celiac gluten sensitivity

➡️ Autoimmune Diseases (connective tissue disorders, Hashimoto's)

If you're experiencing any symptoms that require medication or avoiding certain trigger foods and you want to compliment or adjust your approach, I can help with that too!

Your quality of life is so important, being on medications and avoiding foods diminishes that. Something to note is that as a Functional Medicine Nutritionist, I have access to more advanced tests which come into play to find the underlying cause of those gut imbalance symptoms.

Next Steps for healing your Gut

Struggling with being told you're a medical mystery or any of the gut imbalance symptoms I listed here? Let's chat. I offer a low cost jumpstart call so that we can get a better understanding of each other and you can ask any questions holding you back from booking an appointment! Simply tap the button below to sign up!

Making the Switch to Cleaner Products

Sat, 30 Oct 2021 03:08:18 GMT

Making the Switch to Cleaner Products

Living the clean lifestyle starts with the food you put into your body but easily expands from there into the products we use on our skin (our largest organ!), the products we use on high traffic surfaces, and what we cook/store our food in!

If you're wanting to get an idea of what the products you currently use would rank on the clean scale, here is a list of my favorite resources to check products clean rating:

EWG website and app

Skin deep https://www.ewg.org/skindeep/ (beauty, cosmetics, sunscreen)
Living Healthy App https://www.ewg.org/apps/ (food and products!)

ThinkDirty App

https://thinkdirtyapp.com/

Here comes my personal round-up of my favorite clean products!

Skincare & Makeup Products

My recommendation for swapping out your skincare and makeup products would be to think about & prioritize replacing the things that stay on your skin (lotion, makeup, etc) first.

Mother dirt - moisturizer, probiotic skin spray (great for preventing stinky armpits and also can be used as a facial toner!)
Ilia - skin tint + SPF 40 ��
Pure Haven - makeup remover, hand soap, facial cleanser, household cleaners & baby products
Jane Ired ale-makeup no parabens (I love their powder and eyelash conditioner!)
Deodorant - Pink Hippo, Roses & Azalea (@rosesandazalea), Native

Other Brands that have cleaner Products:

Beauty Counter ,-love their lipsticks (other brands contain lead!!) and overnight peel. And of course, their sunscreen is the #1 best with no ghost effect typical of mineral sunscreen!

Eminence -I’m a face mask junkie so I love all the sample sizes I can use to find new favorites!

I’m obsessed with hibiscus �� eye cream and the Arctic berry peel ��

Home Care Products

9 elements Cleaners (environmental working group rating was good -- low toxic low chemical products) - vinegar based
White Vinegar + essential oils is also a great option for cleaning solution (lemon, lavender, or even any with antimicrobial features), etc
9 Elements Laundry products too
Clean Republic All-Purpose Cleaner - hypochlorous acid (water + salt + electricity which changes the chemical makeup of the compound) think of this as a safer version of bleach. No scent. Fun fact, they actually use this on cruise ships! You can also use on food and food surfaces.

Cookware

Cookware can get expensive fast, so remember, you don't have to replace everything overnight. My tip for you is to look for highly versatile pans that can be used for multiple things. That way it's the most bang for your buck!

Le Creuset - ceramic is usually nontoxic - these are great because you can use them in the oven AND on the stove. Make sure it is made in France (the linked one is manufactured in France!), the ones made in other countries could have used other chemical treatments, etc
Xtrema cookware - another ceramic option - not really nonstick, BUT if you heat it and add oil/butter it works reasonably well. Not the same as Teflon of course, but another option.
Cast Iron is also a great option
Stainless Steel - there IS mixed information out there about SS. They CAN leech heavy metals but do your research. Cuisinart is what I have which doesn’t leach nickel, a common contaminant.

With cookware, we tend to gravitate to the nonstick options that most resemble Teflon (keep reading for more on the dangers of Teflon), but with the right care and cooking technique, you'll be able to mimic the non-stick features beautifully.

NOTE: Teflon falls under the category of PFAs - so we want to avoid these as much as possible (read more here) . Supposedly they will be phasing Teflon out of production, but it IS still out there.

What will you be replacing first?

Gut-Hormone Connection

Wed, 20 Oct 2021 03:12:02 GMT

If you’ve followed me for any length of time, it probably seems likely that I will somehow connect gut health with any and all things happening in the body, haha! Well so as not to disappoint, I will again, here!

So how does what we eat actually impact hormone regulation and contribute to seemingly extraneous symptoms like acne, endometriosis, and PMS? Let’s dig in.

Who is this estrogen?

Estrogen is a major player in the trio of reproductive hormones that contribute to hormone balance in both men and women. I like to think of estrogen as the boss babe who is loud and bold and in charge! We need her for libido and fertility. Estrogen also supports bone density as we age. But who knows that too much of that boisterous, in-your-face friend who’s had a few too many drinks can be a little much after a while? Well, estrogen can be like that when we don’t have our peace, love, chill friend progesterone to balance her out.

When estrogen levels get too high or are just way out of proportion compared to progesterone, enter “estrogen dominance.” This imbalance shows up in various ways: acne, PMS, headaches, stubborn weight, fibroids, endometriosis, and thyroid imbalance.

So how do gut issues (IBS, leaky gut, etc…) contribute to estrogen dominance?

First of all , estrogen, like many other chemicals made in the body or ingested, is processed through the liver. Detoxification is a normal daily chore for the liver and colon, but it can become sluggish or impaired when the organs are overwhelmed with too much responsibility (who can relate?) Therefore, anything that suppresses digestion or liver function (highly processed food, chemicals, medication, alcohol) can affect estrogen metabolism and overall hormone balance.

Secondly, bacterial overgrowth in the gut can trigger estrogen to be recirculated in the colon. It’s a cascade of events beginning with what we put in our mouths. Large amounts of alcohol, sugar, or processed oils from packaged foods, especially in combination with medications like acid blockers and antibiotics, can contribute to a “perfect storm” scenario where bad germs can thrive. This gut imbalance then triggers estrogen to build up and worsen inflammation—hello acne and PMS!

So how do we keep estrogen in check?

Many factors such as genetics, toxin exposure, environment, stress, inflammation, and nutrition all impact estrogen balance and metabolism. Here’s a quick list to remember:

Estrogen-disrupting “mean girls”:

Xenoestrogens: estrogen-mimicking chemicals such as parabens, pesticides, BPA, BHA, fragrances, PCB’s and 4-MBC, common in personal care and household products and plastics. (Solution: choose organic and natural, fragrance-free personal care products, non-toxic cookware, as well as glass storage and water containers)
Alcohol: another job for the liver to metabolize, in addition to estrogen, so with higher quantities, slower processing and therefore toxic buildup is possible. (Solution: limit alcohol intake, get creative with fun mocktails or a gut-friendly libation like kombucha)
Genetics: one of my favorites to talk about! Know that genetics are not our destiny, but they do play a role in how to personalize our nutrition and lifestyle to best handle the genetic “cards we’re dealt.” Genes that influence estrogen metabolism and detoxification: COMT, GST, and CYP. (Solution: watch social to learn more this month about how nutrition + genetics can help you win the hormone battle)

Estrogen-balancing besties:

Cruciferous veggies: broccoli, kale, brussels sprouts (contain sulforaphane which directly supports a detox pathway called Nrf2 and also supports glutathione production which is a key antioxidant)
Fiber: from veggies, fruit, beans, and whole grains bind harmful estrogen metabolites in the colon, and several studies have shown a reduction in breast cancer risk associated with higher fiber intake.
Color: antioxidants in colorful foods like fruit, veggies, tea, and even dark chocolate help support detoxification and therefore hormone balance
Omega-3 fats: by reducing inflammation, Omega3-rich foods like wild-caught salmon, flax, chia, and hemp can indirectly support detoxification and hormone balance.
Supplements like Calcium Glucarate, DIM, and I3C may be beneficial in supporting healthy estrogen metabolism, but they can also reduce overall estrogen levels, and so are not intended for long-term use. The dosing and duration of treatment should be monitored by a knowledgeable functional practitioner.

So if you feel like you can’t win against your hormones, consider the gut first! The intestines are like the central hub of communication to the rest of the body. And so even though the ripple effect on other organs may be your first clue that something’s wrong, the root cause usually starts in the gut!

Need additional support? That's my specialty. Let's get together, book a call here:

SIBO: A Good Thing Gone Wrong

Thu, 16 Sep 2021 03:16:27 GMT

IBS is the most common GI disorder, affecting millions of people and contributing to 10%-ish or more of doctor’s visits in the U.S. Now, has anyone ever mentioned a potential root cause of your IBS?

Probably not, even though SIBO is now thought to make up for 50% or more of IBS cases. Unfortunately, many of you get the diagnosis of IBS and you’re sent on your way with no real resources to address the underlying issue.

What is 'SIBO'?

SIBO = "Small Intestine Bacterial Overgrowth"

SIBO is tricky because it’s not necessarily a bad invasive pathogen (although it can be), but is often a case of a good thing gone wrong. The small intestine is supposed to be sterile, meaning no bacteria should live there. And our body’s beneficial bacteria are supposed to live in the large intestine, where they fortify the gut with digestive power and form a protective barrier against toxins and pathogens (bad guys). However, in certain cases of imbalance, those good bacteria can migrate into the small intestine and wreak havoc on digestion, absorption, and overall balance in the body. There are even cases of SIBO contributing to infertility and rosacea. For anyone who’s dealt with SIBO, you know the bloating and discomfort can be fierce, and the ripple effect of SIBO throughout the body is even broader.

There are 3 types of SIBO:

Hydrogen, methane, or hydrogen sulfide dominant, which are named after the type of gas emitted by the specific bacterial inhabitants. There is even a (sort of) 4th type called SIFO, or small intestinal fungal overgrowth.

Symptoms of each subtype are slightly different, and therefore require different tools to resolve. Hydrogen-dominant SIBO is usually associated with diarrhea, and methane-dominant is more often associated with constipation. Hydrogen sulfide SIBO can produce alternating constipation and diarrhea, and often a strong sulfur-smelling stool or gas.

What Causes SIBO?

There are several known triggers of SIBO including food poisoning and chronic antibiotic use, but several more subtle risk factors include:

Low stomach acid (due to hypothyroid, acid-suppressing medications, or low B12)
Abdominal surgery
Chronic constipation
Low bile acid flow (sluggish liver/gallbladder)
Traumatic brain injury
Medications (acid suppressors, Accutane, antidepressants, opioids)

What are the Symptoms of SIBO?

Symptoms of SIBO can include:

Bloating (especially in the upper gastric area under the rib cage)
Abdominal distension (think looking and feeling 6 months pregnant)
Nausea/indigestion
Burping/Hiccups
Gas/intestinal cramping
Diarrhea
Constipation
Loss of appetite

What to do if you suspect you have SIBO

SIBO is sometimes tested and/or treated in a traditional GI doctor’s office, but there is often very little structure around the process and so the recurrence rate (meaning repeat infections) is more than 80%! That is a very disheartening statistic and part of why I’m so passionate about spreading the word about SIBO and general gut health! We can do better than this! No one should have to deal with repeated cycles of GI distress and discomfort, treated only with round after round of antibiotics which ironically make the gut weaker than before the infection!

From a functional nutritional standpoint, we have many more tools in our toolbox to not just manage, but resolve SIBO!

Testing:

Breath Test

A hydrogen/methane breath test involves drinking a lactulose sugar solution and then breathing into a special bag over the course of 2-3 hours, which measures levels of gas produced by certain bacteria.

Stool Test

There are several vendors who offer comprehensive stool testing, which is more of an indirect method of assessing SIBO, but can still be useful and also provides a lot of other information about the gut including inflammatory markers, digestive insufficiency, and beneficial bacteria diversity.

Treatment:

When treating SIBO from the Functional Nutrition standpoint, there is a four-pronged approach including: diet, Herbal antimicrobials, Probiotics, & support products.

Diet

This is a management technique employed by many traditional dietitians. It works, and has significant research behind it, but is not a long-term solution. If someone tells you that’s the only way, RUN! Reducing fermentable carbohydrates are extremely helpful in managing symptoms, but long-term gut health thrives on these resistant starches and fibers, so ultimately the goal is to be able to kill the infection and then repair and feed the gut for long-term health and immunity.

I use the low FODMAP and SCD diets frequently in my practice to help clients manage bloating, constipation, and diarrhea. The low FODMAP diet limits fermentable carbohydrates which, in an irritated gut, can contribute to worsening symptoms. SCD is similar but also excludes all grains, not just wheat as is the case with low FODMAP. Sometimes a hybrid SCD/low FODMAP works well for severe cases to minimize restrictions and maximize food enjoyment. Every body is different, so I suggest working with a knowledgeable dietitian, especially if you have been on a restrictive diet for more than several months; or if you’ve tried one or the other and not had success.

Note: hydrogen sulfide SIBO does not always respond to a low FODMAP diet, and seems to be more associated with a sulfur intolerance. Therefore, the dietary approach for hydrogen sulfide SIBO is completely different than methane or hydrogen-dominant SIBO, and symptoms are usually best managed by temporarily limiting rich sulfur foods such as meat, eggs, onions, certain fruits, and cruciferous vegetables.

Herbal antimicrobials

Fortunately SIBO responds very well to herbal antimicrobials; some studies indicate they work equally or even better than prescription antibiotics! Some of my favorite antimicrobial herbs for SIBO include berberine, oregano, garlic, uva ursi, olive leaf, and neem. Now if you have to take an antibiotic, to make you feel better there are some studies which show that certain antibiotics like Rifaximin may actually reduce inflammation and support beneficial Bifido bacteria production.

However, antibiotics can still reduce overall gut flora diversity, and I don’t prescribe anyway, so herbs are my go-to for natural, effective support.

Probiotics

Treatment of SIBO with probiotics is tricky, because often these same good bacteria are part of the problem merely because they are in the wrong place (small intestine vs large intestine). So introducing more bacteria, even if it’s beneficial, could “feed” the bacteria which have migrated into the small intestine, and essentially make symptoms worse.

There are, however, a few key strains of probiotics that can naturally support the immune system without adding fuel to the fire of bacterial overgrowth. Saccharomyces boulardii, a probiotic yeast, inhibits toxins, reduces diarrhea, and regulates the immune response. This is a helpful tool for SIFO as well as hydrogen-dominant SIBO, which is usually associated with loose stools. Some spore-based probiotics can also help regulate the immune response without aggravating bacterial overgrowth or worsening symptoms of bloating. I use these strains with methane-dominant SIBO and SIFO cases so that we can begin to rebuild immunity in the gut without aggravating the bacterial overgrowth. I don’t usually use probiotics with hydrogen-sulfide SIBO cases until the bacterial imbalance or dysbiosis is resolved.

Support products

Liver and digestive support are extremely important in treating SIBO. Depending on symptoms and stool test results I utilize various nutritional products for liver support and to improve motility and digestion. Beets, lemons, and cold-pressed flax oil support liver and gallbladder function. Digestive enzyme and motility agents like ginger and artichoke can be a huge help to keep bowels regular, especially with tough methane-dominant SIBO cases where constipation can be severe.

Closing remarks about SIBO + you...

SIBO is a tricky beast, so don’t go it alone! It is important to not only manage symptoms but to get to the root cause. And if there are additional health issues, there may be more work to do once SIBO is resolved in order to fully rebalance the body. If you’re experiencing symptoms of bloating and/or constipation or diarrhea, work with a knowledgeable dietitian or functional medicine provider to identify and resolve the condition. Don’t take a lazy diagnosis of IBS as a final answer-get to the root cause!

You don't have to navigate this alone.

5 Farmers Market Tips From Your Friendly Neighborhood Dietitian

Thu, 02 Sep 2021 03:21:32 GMT

While the signs of fall are here-back to school, pumpkin-inspired everything, and new fashion trends and colors, it still feels like summer in the Carolinas, and the local produce is still plentiful.

One of my favorite summer field trips alone or with my family is to one of the many local area farmer's markets. There's something about shopping for food at a leisurely pace, outside, with the smiling faces of the farmers who grew this food themselves there to confirm there are still hard-working, compassionate people in the world. It's the little things... And while you relax and enjoy your slow food experience, here are 5 tips (plus a bonus!) to navigate while visiting:

1) Talk to the farmers!

Most of them welcome questions and love engaging with the community. Ask about where their farm is located; do they sell anywhere else like restaurants or produce stands around town; do they employ organic and sustainable farming practices; do they offer farm tours or visits etc.... Sometimes just their reaction will offer insight into how they operate and their key values.

2) Look for certified organic OR pesticide-free.

In many cases, small farms don't have the administrative backing or funding to obtain organic certification. I'm usually ok with pesticide-free as long as the farmers are able to speak to sustainable practices (per point #1) and/or offer tours to see how the farm operates (you don't have to go, but at least knowing they're willing to be transparent says something.)

3) Buy in season!

This may seem obvious, but some of the larger markets do offer traditional produce from all parts of the world that are not necessarily in season. Try to work seasonal produce into recipes, and then fill in with other non-local favorites from the grocery store (or freeze extra from the summer).

4) Ask about bulk offerings.

Buying a half cow, a bushel of cucumbers or extra turkeys around the holidays to store/freeze for later can save a lot of money, and can be good motivation to switch up your weekly meal plan with alternate cuts of meat or inspire new recipes like homemade pickles!

5) Consider growing your own!

Several vendors sell blueberry bushes, herbs, and starter plants to grow in your own garden. The farmers can be very helpful in explaining how to plant and support a successful garden-I've gotten some great tips over the years!

BONUS TIP: Bring the family!

I know sometimes grocery shopping is just another box to check on the to-do list, but maybe once a month makes going to the market a fun family outing. When kids can see, touch, taste, select, and prepare their own produce, they are more likely to eat vegetables!

So, dare to slow down the rat race pace of life.

Skip the grocery store until after you've been to the local market for meat, dairy, eggs, flowers, baked goods, and fresh-picked produce. You might be pleasantly surprised how much of your shopping you can do within your local community!

For more tips & support, follow us on Instagram @carolinafunctionalnutrition

If you're ready for 1:1 support, tap the button below & book your consultation today!

The Scientific Truth about Alkaline Water

Wed, 18 Aug 2021 03:28:19 GMT

"Is alkaline water really better for you? How much is safe to consume? Is it worth the hype? Should some people drink it more than others?" - the barrage of questions flooding my Instagram DMs. (do you follow me yet? @carolinafunctionalnutrition )

Alkaline Water: Fact or Fad?

Although you’ve probably read otherwise from celebrities touting the latest nutrition fad, alkaline water (or food) does not necessarily alkalize the blood. This process is tightly regulated by the kidneys. Although severe disease can acidify the blood, eating meat will not drastically change the blood pH even if urine pH changes. This is just one more example of how a balanced, omnivorous diet naturally supports internal balance.

Reflux + Water pH

There was a 2013 study that suggested that alkaline water may help reduce reflux symptoms, but again this is not due to a change in blood pH-only the fact that pepsin (needed for stomach acid production) was inactivated and therefore reduced overall stomach acid production.

Is this different than taking an OTC acid reducer like calcium carbonate? Not much. And at the end of the day, we need stomach acid to digest protein, so reducing it long term is not a solution as protein is needed for muscle and bone integrity. (Side note-what is the root issue? Is it even excess stomach acid to begin with? In many cases, low stomach acid is a more common cause of reflux, especially when other GI or hypothyroid symptoms or are present.)

Looking for clarity on what the root cause of your symptoms could be? Take this quiz.

Dental Decay + Water pH

There was also a study done with regard to concern for dental decay. Most tap water is close to a neutral pH, but in theory drinking mildly acidic water long-term could potentially erode the tooth enamel. If you prefer bottled water or don’t have a water filter, Evian and Fiji water typically test low in contaminants and close to a neutral pH or slightly higher which may support dental health.

Final Verdict

So is alkaline water worth it? Probably not. Would it hurt? Not really, but I’d shoot for a mildly alkaline or neutral water over a super high pH brand.

I'd love to hear your thoughts - some people just prefer the 'taste' of the alkaline water. Will you be changing up your preferences?

"Back" to School 2021: Immune Boosting + Lunch Recipe Roundup

Wed, 18 Aug 2021 03:24:29 GMT

The kids are back to in-person school for the first time in what seems like YEARS... With introducing them back to in-person school, also introduces their immune systems to germs & pathogens that they most likely haven't experienced in quite some time. Keep reading for some ways to empower their immune systems so that they can be fully present this school year!

Tips for immune-boosting

Who else is slightly on the nervous side that the kiddos will bring home some interesting germs this year? Let's look at protecting the whole family with some proactive measures. Check out the following links for a protocol I created with supplements for the whole family:

For the Kids (Fullscript protocol)
For Parents or caregivers -to keep away the kids' school cooties (Fullscript protocol)

Recipe round-up for bento box lunches:

We've probably all seen the bento box viral video where the mom packs gourmet bento box meals. This roundup here isn't quite that posh, but it will allow for healthy options that the kids will love! Be sure to check it out. If you try them out, tag me on Instagram !

Healthy bento boxes for kiddos
75 Ideas
90 more ideas

Recipe round-up for busy weeknight meals (or healthy swaps for quick healthy family dinners)

You CAN just say no to the drive-thru. Here's how I make dinner fast, easy, healthy:

Cook starches and proteins in larger batches to mix and match later in the week.
Buy frozen veggies to save prep time.
Frozen rice cooks wayyy faster than boxed and doesn’t have inflammatory oils like the “ready rice” in the bag.
Themed meals: breakfast, kids choice, leftovers, make your own pizza, big salads, soup.
Get saucy:
Teriyaki: coconut aminos + honey + rice vinegar + sesame oil
Italian: cashew milk + tapioca starch (thickener) + garlic and/or onion powder
Greek: red wine vinegar + oregano + olive oil

If going a whole school year without illness sounds like a fairytale, and your family needs help getting their immune systems back on track, I’d love to help! Book a session with me today, click here .

An Open Letter to Breastfeeding Mamas In Honor of World Breastfeeding Week

Sat, 31 Jul 2021 03:34:21 GMT

There are soooo many stigmas, myths, and warped perspectives on breastfeeding, it can be difficult to sort through all the information and just appreciate this beautiful superpower. The female body and our orchestra of hormones are so amazing, which can make breastfeeding seem both magical and soul-crushing depending on whether we’re able to live up to the expectations we put on ourselves. I had a mostly positive experience, but with some typical frustration along the way.

In honor of World Breastfeeding week (8/1-8/7), here's my humble Breastfeeding Journey!

Mom of 3, breastfed two.

I have 3 daughters, but my oldest I didn’t give birth to. The two girls I did birth, I had at home via midwife-assisted water birth, with no meds. It was definitely the craziest life adventure I’ve had so far (maybe why I’ve lost the motivation for roller coasters and extreme thrills ��) but such an empowering rite of passage. They both “knew” exactly what to do and latched right away. Now, I realize this isn't the story for most of you - but if it wasn't mine, someone out there might not know it's possible. And if my story still elicits a snarky disdain, keep reading--I did have some challenges along the way!

My older daughter (in her typical fashion) has always been more sensitive; she began having digestive issues around 3 weeks old. Her poop turned green , and she was super gassy and fussy. I had zero friends who breastfed (why I’m writing this!) and had only my mom for guidance (helpful but she didn't live nearby and obviously hadn't breastfed in a while).

I sought out my doctor, but no help there - so I changed my diet!

My doctor was no help, and I was not ready to try formula. Out of desperation, and armed with some basic nutritional knowledge, I decided to try changing my diet. I took out gluten, dairy, soy, corn, and egg. It was very challenging at first; I felt starved and exhausted, and an emotional wreck trying to reformulate my diet while juggling a newborn (who by the way also didn't nap or sleep well at all in general)! I incorporated smoothies with plant protein for something fast and easy, ate more nuts and seeds, and made large batches of oatmeal and quinoa to keep on hand instead of bread (gluten-free bread options weren't great then, and honestly even now often contain corn and/or soy).

It was HARD, but my daughter improved significantly over the next 2 weeks, and we were both happier and more rested. I was able to reintroduce eggs, but I still avoid gluten, dairy, corn, and soy today which has coincidently helped me manage my Hashimoto’s. That experience was liberating, but also made me realize I needed more community and support for this wild motherhood journey, so I sought out my local La Leche League who I’m forever grateful for as other issues came up! We nursed until 15 months when I got pregnant with my 2nd daughter, and breastfeeding became very painful. I tried to push through (my lofty goal was to tandem nurse until my oldest was 2), but I think the taste of my milk also changed and my daughter weaned herself shortly thereafter.

I cried a little - I didn’t expect that special, snuggly time to end so abruptly, but it was best for both of us.

Overall, I loved breastfeeding! Not the hours spent alone awake at night while my husband snored away �� or pumping and crying in my car because I wanted to work part-time but felt so guilty and missed my baby - but the connection and bonding that happens during those dark, still moments or when I just needed an excuse to get away for some quiet time - I tried to cherish every moment.

And to all the mamas who weren't able to breastfeed, I see you too . It’s an intensely personal and emotional experience, and sometimes life happens differently than we expect. I just encourage everyone, as I learned the hard way, to seek out and surround themselves with women who can serve as mentors and friends in all areas of life. We all need community, and that is one of the purposes of World Breastfeeding Week.

You are not weird, gross, or forgotten because you are a woman or a breastfeeding mom. Your body has an amazing superpower, and science reflects evidence of its health benefits!

Signed a fellow mama just trying to do the best for her babies & let you know you aren't alone,

How To Stay on Track with your Health Goals (while still having fun) This Summer from a Dietitian

Fri, 30 Jul 2021 01:39:05 GMT

I love traveling, extra time with my kiddos, and all the fun food and outdoor activities that come with summer. However, tucked in the back of my mind is always how far I’ve come on my health journey, and that I never ever want to lose the progress I’ve made or fall back into old inflammation-provoking habits. That doesn’t mean I don’t have fun, but I have set boundaries for myself within which to have fun. Remember bumper bowling? It’s kind of like that. Yes, it requires being a little creative sometimes or perhaps even slightly redefining what it means to “have fun,” but overall I leave every summer behind with no regrets and lots of fun memories.

Here are the “bumpers” I’ve set up for myself to keep summer fun without going off the rails with my health goals:

Your Summer Health Goals 'Bumpers' Guidelines

Moderation —I know, not glamorous, but a solid truth! Usually, I hear that alcohol intake is the toughest to moderate in the summer. More time spent at the pool and beach seems to directly correlate with increased alcohol intake. This one is tough, but to mitigate gut damage and weight gain related to free-flowing alcohol all summer:

Rotate alcohol with water.
Choose low or no-calorie beverages with no added sugar (think clear liquor + seltzer and lime)
Dilute your drink with lots of ice and/or sparkling water
Try a mocktail instead! My favorite “social drink” is kombucha (straight or on the rocks). If I’m feeling fancy, I’ll blend with sparkling water or a Craftsman Beverage mixer @craftsmansyrups , and garnish with fresh fruit (lemon, lime, orange).
If weight management is a concern, only drink alcohol on a day you are active (ie laying by the pool for days on end drinking alcohol all day will likely cause weight gain unless you have significant muscle mass already).

Clean eating around restaurant adventures & kid's snacks:

Some clients tell me they eat at restaurants more while traveling during the summer, or they’re eating more of their kids’ snacks because everyone is together more during the day. To keep my food clean and my gut bloat-free, here’s what I do:

Lead by example with your kids

My kids eat what I eat (mostly)! I bring LOTS of veggies and fruit (kids can inhale some watermelon, am I right?) to the pool or beach. My kids are happy to eat cucumbers, carrots, grapes, and melon most of the time, especially when it’s hot!

I do pack some “healthy junk food” like organic chips, popcorn, Kind bars (5g of sugar or less), or Pirate’s Booty, but I don’t bring large quantities of these snacks (my kids are human and may give in to eating 3 bags of Pirate’s Booty if there aren’t other options).

Note: I don’t bring myself any of these snacks! I find they seem yummy, but I don’t feel full or satisfied after eating them (why I also limit them for my kids) and so I just avoid them. If you do love love love these snacks, bring yourself a portioned bag (not the family size from Costco) and enjoy it! But consider when eating chips and alcohol –alcohol will always be processed first in the body, so guess where the chips go? Into (fat) storage! Over time, this can mean weight gain which might not be worth the indulgence. Find what works for you, but I’d rather eat dessert or more rice with dinner than a bag of chips! I also bring several no/low-sugar beverage options like sparkling water, raw unheated coconut water, electrolyte stick packs (Seeking Health, Jigsaw, Ultima) for flavor, and replenishing minerals lost through sweat.

Restaurants

Plan your trips around healthy options . Don’t expect to stumble upon a healthy fast food joint. Seek them out and plan accordingly! Remember, this is where we have to be creative and flexible.

Eating well is a lifestyle, and yes sometimes it requires effort if you want the end result of a happy gut and waistline. When I’m able to pack food in the car, I absolutely do. This completely removes the stress of “where will we eat” and “WHAT will I eat.”

When that’s not possible, I use Google Maps' “near me” feature and apps like Find Me Gluten Free to cross-reference the best possible options on our route. Chain restaurants like Chipotle (burrito bowl), Panera (salad), and even Starbucks (boiled egg or hummus snack box) have decent options, but my favorite is to find small, local places that offer gluten/dairy-free options . You might be amazed at how many hidden gems there are out there—I’ll never forget one of the best brunches I ever ate was at a cool, local diner outside of Charleston, WV—not where I’d expect a gluten-free, farm-to-table meal!

More Planning: Incorporate activity to allow for extra calories!

Extra calories: Enjoy food on vacation, but staying active will support the metabolism of those extra indulgent calories. Yes, you can have the cookie. But if you’re going to have 5 cookies and a cheeseburger and fries and 5 alcoholic drinks for several days in a row, your pants might feel a little tighter when you come home if you’re not active on those days.

"I find I typically need more carbs on heavier activity days anyway, so I plan my desserts and drinks around those days as much as possible to make weight management easier. It’s not an obsession, just gentle, practical guidance to keep my goals in check."

HYDRATE!

Hydration—probably goes without saying, but aim for about half your body weight in ounces of plain water per day. Coffee, tea, soda, and sparkling water don’t count. Other things to keep in mind:

When exercising out in the heat and sweating for more than 45-60 minutes , add a serving of electrolytes to your water to replace what is lost through sweat. None of us (including our kids) need Gatorade or juice all day long—there is little to no nutrition in either. We need mostly water, but some electrolytes sprinkled in 1-2 times per day during longer/sweatier activity are appropriate.
Fruits and vegetables are also a great way to hydrate! Foods like melon, cucumber, strawberries, oranges, broccoli, celery, peppers, zucchini, and cauliflower are all 80+% water and are easy to slice, store, and bring along on trips. Pair with a pre-portioned travel cup of hummus (Kirkland brand from Costco has clean ingredients and healthy oils) or mashed avocado, and you’ve got a healthy, hydrating, travel-friendly snack!

Locomotion—move your body!

Maybe your fitness routine looks a little different with more traveling, hot weather, and kids out of school, but you can still find ways to move your body and maybe even have a little more fun than on a treadmill or in a gym!

Take a walk or a bike ride in your neighborhood, or a hike in the woods.
Bring toys like a frisbee or volleyball to the beach. Have a swimming race or play catch at the pool with your kids.
If you anticipate a busy day, start the day with 10 minutes of pushups, squats, and one or two 60-second planks for some muscle toning, then work in some aerobic movement throughout the day.
Try a new sport that’s kid-friendly like badminton or pickleball.

Rest & Relaxation

Relaxation—this is usually a common goal for most of us during summer vacation, but I hear clients tell me all the time they feel more tired afterwards! In this case, evaluate the above factors. Maybe vacation isn’t about consuming alcohol all day long, or eating “whatever I want.” I think it depends on your individual goals and situation, but I typically find a deeper sense of restoration and relaxation (as well as fewer surprises on the scale!) when I keep alcohol, sugar, hydration, and movement somewhat balanced during vacation.

Try to stick to a regular sleep schedule . I love staying up late and sleeping in on vacation, but I find I don’t usually sleep well when I do this more than 1-2 days a week.
Stay active on days including alcohol intake and/or extra calories from restaurant food and dessert.
Travel with supplements as needed but it’s ok to take a break as well if that helps you relax. I typically bring a multivitamin, and digestive enzymes, and/or probiotics for myself and my kids, and leave everything else at home for shorter trips. If we’re traveling for more than 1 week at a time, I bring a few extras in case someone has an issue like ear/nose/throat congestion (Biocidin) or a UTI (d-mannose). It’s not uncommon for one of these issues to creep up on a trip, especially if we’ve been eating more sugar than usual, so I plan accordingly if I know there isn’t a natural food/supplement store nearby.

I hope these tips don’t sound too limiting or overwhelming, but actually empower you in knowing how to navigate your health even when it’s not easy or obvious!

I know I truly enjoy my time outdoors and traveling over the summer without totally going off the rails. I feel more free knowing I can be flexible with my eating and movement but still feel good, and also have some idea of what I can get away with �� , I hope you find balance for your life through all this information and have the best summer yet!

Come follow along my summer + tons of tips on Instagram @carolinafunctionalnutrition

Fasting: Best-Kept Secret or Unnecessary Fad?

Thu, 15 Jul 2021 01:43:11 GMT

Hello again, Rhya Pachin here - your friendly neighborhood Registered Dietitian + Functional Nutritionist. I’ve read the accumulating research on the benefits of fasting for metabolism, inflammation reduction, and cellular renewal/anti-aging. I've also had several clients who were looking for the best possible way to lose stubborn weight in a safe, sustainable way. So…I took one for the team (suckered my husband into doing it with me) and finally took the plunge so that I’d know how to guide clients better and experience the benefits for myself. So here’s (maybe more than) everything you wanted to know about fasting!

Fasting allows the body time to heal and repair, and there are several ways to reap its benefits.

1) Fasting overnight:

12+ hours of fasting allows the body to rest and repair without having to supply extra energy to digestion.

Yes, 12 hours for overnight fasting is usually sufficient for general restoration and repair. Is a longer overnight fast more beneficial? Maybe. See point #2.

2) Intermittent or extended overnight fasting:

The research mostly says yes, intermittent fasting (fasting for additional hours per day or days per week) can improve insulin resistance and may support healthy weight loss.

These benefits have been shown more consistently in men. However, I have worked with several women who damaged their metabolism from fasting for too long of a period over too many months due to extreme caloric restriction combined with excessive stress. So more is not always better; 12-14 hours is a good window to start with. If you workout at 5am, it’s important to fuel the body within 1-2 hours afterwards. Waiting too long may negatively impact metabolism so don’t get carried away with fasting when it doesn’t make sense!

3) Fasting Mimicking diet (FMD):

While a short term water fast can support weight loss, it is of course not enjoyable or practical. Fortunately, recent studies at UCLA showed how a low caloric intake which mimics fasting (ie does not trigger nutrient-sensing pathways) can produce similar effects. This is what I tried! I used a product called Prolon , which was much easier than figuring out the macro ratios and of protein, carbs and fat on my own and weighing out small, precise amounts of food.

Here were my results (updated I’ve kept off 5 of the 8 lbs I lost and according to my InBody

measurements it was definitely body fat loss which is pretty cool!)

Some tips I can offer if you try a Fasting Mimicking Diet

If you have any further questions, feel free to reach out via Instagram @carolinafunctionalnutrition or book a jumpstart call.

[WSGE Interview] For Your Health And Well Being: Clean Eating for the Summer

Fri, 02 Jul 2021 01:47:56 GMT

I recently had the pleasure of being interviewed on WSGE 91.7 FM Your Independent Music Source Radio! In the interview conducted by Regan Brown, we discussed For Your Health And Well Being: Clean Eating for the Summer

So, here comes the share of the fabulous questions Regan asked me, & my responses! Be sure to screenshot & share + tag me on Instagram if you listen to the recording, here:

Interview with Regan Brown recording: https://soundcloud.com/wsgeradio/for-your-health-and-well-being-clean-eating-for-the-summer

Please explain clean eating and what foods are considered clean?

So clean eating is definitely a buzzword that I think more of us have heard over the past few years. Typically, it refers to just the amount of processing involved with the food.

Eating clean typically means eating whole foods, real food that is minimally processed. So, an example would be a whole piece of fruit or vegetable, whole grains that are just cooked very simply, without a bunch of additional ingredients.

An example of something that maybe people would classify as healthy, but not necessarily a clean product would be like a granola bar, where it's coming from potentially original whole ingredients, but it's undergone a lot of processing to become a food product with additional oils and sugars and other potential ingredients. So, clean would be more focused on those minimally processed foods.

How is this type of diet (clean eating) beneficial to one's health?

Typically, when you're eating more whole food, real food and unprocessed food, or minimally processed food, we are encountering much fewer chemicals, additives, added sugar, potentially inflammatory oils, which are no longer in their natural state. So, in essence, without these extra additives and ingredients, it's typically reducing the amount of inflammation that our body's going to experience as a whole. And ultimately inflammation is really the root of all disease, is basically what we're finding out.

I would also add to that, that eating organic, in areas where you can afford it, and also eating locally, where you can, is one more way that we could add that into the kind of clean eating category that also benefits not only our own personal health, but also benefits our environment, quite substantially. And there's a lot of new research on that, that sustainable agriculture is extremely important, as the number of people in our planet grows.

What is the best way to deal with [craving some not so clean items] while switching to clean eating?

So, the first thing is, don't have things in your house, especially if you have kids, and your kids eat different food than you. I have a lot of clients tell me like, "Well, I'm going to get into my kids' snacks." Well, don't buy those snacks. Make your kids eat the same way that you eat, is one simple, potentially obvious, but very simple way of keeping each other accountable, and doing it together and making it a family effort.

Some of that can also be something that you have to get over with time. You know, the first few days, especially, like maybe three or four days, it could be difficult to cut. For example, added sugar or excess caffeine. Your body has to kind of find a new balance. So, sometimes it's just distractions, I think, during that time.

Drinking plenty of water, maybe taking a multivitamin mineral, just to kind of bridge the gaps. Maybe you still have a day or two a week where you have those more of those processed foods just to kind of allow yourself to have that, to avoid unhealthy mental or eating behaviors later.

You mentioned buzzword, and another buzzword I hear associated with clean eating is, cleanse. Tell us a little more about cleansing and is this something we should incorporate into clean eating?

So, with something called a cleanse, they come in a lot of different forms. I think, in some situations, they can be helpful. It just depends on the ingredients, the quality of the ingredients, and the format that it's delivered in, and who is guiding you in that process. It can kind of go either way. But in general, I would say, yeah, some sort of detoxification support program or a cleanse program is typically short term to just give your body a short break. (like this one)

Whereas, clean eating, potentially, can be something that you do long-term. I think you can take it to a not so great place when it rules your life, when you feel like you can't go out and eat something, when you can't socialize with your friends, where you can't be part of a social event because of restrictions or the restrictions you're placing on yourself in terms of how you eat.

So, I think you have to give yourself some grace and allow for opportunities to eat a variety of foods. I do think that, in general, eating minimally processed food more of the time is absolutely going to set all of us up for fewer problems down the road and be the number one best way we can prevent chronic disease.

Where's a good place to find recipes for clean eating?

We don't always need a fancy recipe to create a meal. I tend to kind of stray away from making people feel like they have to have a recipe.

Formula for a clean eating meal

Basically, all you need is a protein of some sort, a vegetable or two, and then maybe some sort of starch. And that could either be a vegetable, as well, like a potato, sweet potatoes, squash, zucchini, carrots, or it could be maybe a whole grain, like quinoa or brown rice, or maybe, on occasion, like a whole grain pasta, or something like that. And that's all you need. And then, if you want to get fancy with a sauce. Great. But a lot of kids, if you're serving kids, they don't love complicated food. They don't always like stuff mixed together. They don't always like sauces. So, sometimes just really simple food. It can be a blessing.

However, if you really want a recipe, you can, thanks to Google, you can Google, like 'clean [whatever you're looking for]'. Let's say you want to make macaroni and cheese. You could Google, like 'real food macaroni and cheese', or 'clean macaroni and cheese'. For dessert keywords, I'll use paleo, just because it'll be more whole food ingredients. And the sugar options, it's going to be more like maple syrup, coconut sugar. Those things are still contained sugar, but they at least have potentially a little bit more nutrient value. And you also will have gluten-free and potentially vegan options, if you use those keywords.

What are the best ways to save time while preparing healthy foods?

It's definitely a real problem. Part of it is mindset. You have to kind of make time for it.

Here's some general tips: I cook, probably, three to four days a week, and then definitely incorporate leftovers into lunches and the following days' dinner. Don't feel like you have to cook three meals, seven days a week. Cook in batches . So, whenever you're making a simple protein, like a meat, or even like beans, things like that, or a grain, a whole grain, make double, at least. And then you'll always have leftovers for lunch and maybe and/or another dinner.

Buy frozen vegetables is one of my life-saving tips. What I do is send my kids to the freezer every night, and it's like, "Pick out whatever vegetable you want." It involves them in the process, which is always going to be a better turnout for getting them to eat those things, if they're involved in it.

Frozen can actually be as fresh, if not fresher, than fresh vegetables, because when it's picked out in the field, it has to be frozen within 30 minutes of picking. So, those are my top two best tips is, batch cook and buy frozen.

Do you recommend listeners recruit the help of a nutritionist to work with them while they're trying to clean up their diet?

I think it depends on your goals. Anyone can eat less processed food. If you feel kind of lost in the woods, and there's just so much information, and you don't know where to start beyond that, or if you have like a clinical condition or a medical issue, that's where a licensed provider can, I think, really be helpful. Some people come see me because they just need to get back on track. Most come see me because they need a little bit of hand holding for a certain period of time to address something that's kind of a deeper issue.

If people are interested in learning more about you and the services you offer, how can they do that?

My website is a great place to start, carolinafunctionalnutrition.com . And please follow me on social media. There's lots of good free information there. My Instagram is @carolinafunctionalnutrition.

Inflammation & CBD

Thu, 10 Jun 2021 01:50:45 GMT

Inflammation has been cited as the root of all chronic disease. I like the iceberg analogy where the visible tip of the iceberg represents the symptoms, and the underlying portion is the inflammation driving the symptoms.

Symptoms of inflammation could include:

Joint pain
Headaches
Allergies
GI issues
Hormonal imbalances

It all begins in the Gut

And it’s probably no surprise that addressing the root cause of inflammation begins in the gut . The gut is a central hub of communication among all the body systems so as the saying goes— when the gut ain’t happy ain’t nobody happy! That means even if the primary symptom is weight gain or joint pain, a leaky gut, multiple food sensitivities, or bacterial overgrowth can compromise absorption, trigger inflammation, and therefore inhibit healing in other body parts. Sometimes balancing inflammation means more than restoring optimal gut function, but it’s usually a great place to start!

I can see clearly [my real underlying issues] now, my gut has been restored...

Once a leaky gut has been restored, the remaining root cause(s) and contributors of inflammation become more clear, and often easier to fix. Hormonal imbalances and nutrient deficiencies may need to be addressed in order to facilitate full resolution of systemic inflammation. In some cases such as chronic viral infections, ongoing immune support may be warranted.

Stress management is also essential to long-term inflammation regulation and disease prevention. In fact, some would argue that stress may actually be the real root cause of most diseases because unregulated stress drives inflammation.

Remember the iceberg analogy? When we just manage the symptoms, the bulk of the iceberg doesn’t go away. Regardless of what the inflammation looks like, treat the root cause not just the symptoms.

So are you experiencing any of the Symptoms we discussed here? If you're wanting to start into getting to the root cause, take the quiz, here .

Do I Have Food Allergies?

Thu, 20 May 2021 01:52:28 GMT

One of the most common scenarios in my office is a client who comes in asking for help to find out their food allergies. It's always a bittersweet situation, because in many cases they probably don't have an actual food allergy but may have multiple food sensitivities and/or intolerances. Many clients are disappointed to hear that the reason for their symptoms isn't as simple as an allergy; however it can be a good thing for several reasons which differentiate allergies and sensitivities.

The main differences between a Food Allergy, Sensitivity, and Intolerance are:

Timing /onset of symptoms
Visibility of inflammation
Dose dependent vs. dose-independent
Mechanism by which the body responds

For one, allergies usually produce an immediate and often severe reaction such as hives, throat/mouth swelling, or vomiting/diarrhea within hours of exposure. These symptoms can be scary and even life-threatening if not treated promptly. Food sensitivity symptoms may not appear for days, but usually within 24-96 hours.

Allergies usually have a more visible response such as the symptoms mentioned above, whereas food sensitivities produce a more low-grade inflammation which may contribute to several minor (and perhaps seemingly unrelated) symptoms vs. one obvious response.

An allergic reaction can occur from even the smallest amount of ingested or exposed material, such as in the case of cross-contamination or even airborne particles in some cases. Food sensitivities, however, tend to build up based on the DOSE and FREQUENCY in which they're eaten, so symptoms take longer to develop, may not seem to relate directly back to one particular food, and may not be triggered consistently.

The Science Breakdown

These differences are due to how the body responds to a food or chemical substance. Immune particles called IgE antibodies govern an allergic response , but food sensitivities are mediated by non-IgE inflammatory messengers in the body such as cytokines, leukotrienes, and prostaglandins. These molecules still produce an inflammatory response, but not through the same channels as an allergy, hence the difference in reaction. Intolerances, which we haven't mentioned yet, are yet another reaction which are mediated by more of a mechanical response in the body where certain enzymes or a disruption in gut flora makes physically breaking down a food difficult (such as in the case of lactose intolerance).

Usually allergies are a longer-term or more permanent condition that can only be managed--not always reversed (although I have seen this happen in adults who develop sudden food allergies due to intestinal damage which then improves as the gut heals; or in children who "grow out" of an allergy).

Typically, there also is a much higher level of care that must be taken in order to prevent exposure via cross-contamination and airborne particles. So be glad you don't have an allergy if that's the case! The downside is food sensitivities can be trickier to figure out, because it may not be one thing but a combination of things that over time and in certain doses, all contribute to inflammation which eventually triggers symptoms. This is where testing (I personally like MRT as it detects chemical as well as food sensitivities and measures an inflammatory response, not just an antibody reaction). If you can't afford testing, a really thorough food journal can be helpful.

Where to start to get to the root cause of your symptoms?

If you're new here on the Carolina Functional Nutrition Blog, we have a Quiz you can take to analyze your symptoms (click here) , OR bypass the quiz & get on our schedule today - book your jumpstart call here !

The Real Cause of Irritable Bowel Syndrome (IBS)

Fri, 16 Apr 2021 01:55:10 GMT

Got the “I-look-6-months-pregnant-IBS-blues?” I hear you. The severe bloating that can sometimes accompany IBS is no joke. It’s uncomfortable, embarrassing, and sort of terrifying! It feels like you ate a pretty normal meal, but yet your distended abdomen tells a different story—a scary, sci-fi movie kind of story.

And it seems the responses to this symptoms are 1 of 3 from doctors and friends/family :

You’re just stressed
Maybe it’s something you ate (well duh!)
Try this…. (antacid, antibiotic, laxative, fill in the blank…) It’s fine! (Do I need to say it’s not “fine” to need a laxative or anti-diarrheal—that means something is WRONG.)

Why is bloating such a mystery?!

Well, honestly it’s not, with the right testing and tools.

How to Demystify IBS

A common cause of bloating and IBS symptoms is SIBO (small intestinal bacterial overgrowth) for which some GI docs can/will order testing. It is usually a breath test, and should ideally measure both methane and hydrogen gas levels produced as a result of drinking a glucose formula and breathing into a bag. Note, if you are offered an antibiotic without testing, it may help to temporarily relieve IBS symptoms, but without proper follow-up, recurrence levels are very high.

There’s a reason SIBO snuck in in the first place, so it’s important to see the whole picture and finish the process to prevent the dreaded bloat from returning.

A comprehensive stool test can also save years of struggling by identifying the source(s) of IBS symptoms.

There are many companies, and most tests will measure:

infection markers (more common than you think!),
probiotic/prebiotic levels (how the badness started),
inflammation markers (from food, infection,
or other irritants),
and several digestive markers (also how badness gets in and makes symptoms worse).

Note this is not typically a test that a traditional insurance-based physician can/will order. Only a functional practitioner is trained to order and interpret it. (P.S. that’s what we are - functional practitioners! )

Typical Plan for IBS from Carolina Functional Nutrition

Since it’s based on the results of an individual test, the plan to address IBS can be a little different for everyone, but my typical plan consists of:

digestive support (depending on protein, fat, carbohydrate digestion markers)
liver support (liver congestions/sluggishness inhibits detoxification and elimination)
low FODMAP and/or other elimination diet (this is temporary people—not a long-term solution-- but it is very helpful to initially get symptoms under control).
sometimes a probiotic (yes, not all the time as probiotics can sometimes aggravate certain IBS triggers)
sometimes a plant/herbal extract to address infection/dysbiosis

Remember, when living with IBS,

IBS is not always easy, but it is simple in terms of first steps. Decide enough is enough and connect with a functional practitioner who works with IBS frequently and can order stool and/or SIBO breath testing. The tests literally provide a roadmap of how to address the issue(s) contributing to IBS symptoms. The order in which the products are used makes a difference, so again, make it a priority to work with a qualified functional dietitian or physician who can help. Remember, it takes time to see long-term changes, but significant relief from IBS can be just around the corner!

You can gain further support from Carolina Functional Nutrition by booking a jumpstart call, here .

Nutrition Maximization Hacks for National Nutrition Month

Thu, 01 Apr 2021 01:58:53 GMT

March is National Nutrition Month and maybe you’re trying every day to maximize your daily nutrition but sometimes there’s just so much information out there it’s easy to lose sight of the trees through the woods-or whatever that saying is.

You might be so focused on intermittent fasting and losing weight or avoiding certain foods that trigger GI or autoimmune symptoms that you lose sight of what you ARE actually eating. Been there!

So here’s to some very simple reminders on incorporating fruits and vegetables into more meals and snacks on a regular basis in order to make the most of every day!

Simple Easy-to-Implement Nutrition Hacks to Maximize your daily Nutrition

Add veggies to smoothies!

Use fruit to sweeten, but don’t miss the chance to maximize your veggie intake! Baby spinach, lettuce, cucumber are all great fresh add-ins. And believe it or not, cauliflower, sweet potato, and zucchini all work well in a smoothie too (fresh or frozen!) to provide thickness and an extra punch of vitamins, minerals and phytonutrients to support healing and prevent inflammation.

Tip: Aim for 1 cup of leafy greens and/or ½ cup (in addition to ½-1 cup frozen fruit) of one other veggie. Adjust to taste.

Go for color! ��

Try to pick 5 different colored fruits and veggies each day for a variety of health benefits specific to each color-because nature is cool like that ��

Sneak them in

Whether it’s because they’re not your fave or maybe you have little people who haven’t embraced the love for veg, consider adding shredded or puréed veggies like butternut squash, carrots, sweet potato, or spinach to sauces, casseroles, pasta dishes, and soups. You get a great health benefit with very little change to flavor or texture.

Change up your chip!

Dip with veggies instead of chips- or for the picky ones offer a mix of crackers/chips and veggies. Kids (and adults) might surprise you that when offered a colorful mix, they might occasionally stray from chips to try out a colorful carrot or cucumber.

Dress up otherwise plain dishes with color and health!

Pizza, tacos, baked potatoes, kabobs, and salads all look and taste better with some additional texture, color, and flavor from diced veggies.

Keep it simple!

Buy frozen veggies if you plan to cook them or add to a smoothie. Frozen fruit and veggies are just as nutritious (sometimes more so!) than fresh—and the chopping is done for you!

What tricks have you found to increase your veggie intake on a daily basis?

5 Ways to Support Your Best Gut Health: No Luck Involved

Thu, 18 Mar 2021 02:01:54 GMT

Gut health feels like luck, but it's not here's 5 ways to support your best gut health.

We’ve all been there, you walk into your Dr’s office, check in, the nurse calls you name. You get up head, head down the hall and the nurse says “ok we’re just going to check your weight” You step on the scale. She jots a number down and off you go. The the Dr comes in, they hit you with “according to your weight your clinically obese” now you’re sitting there, confused and likely a little upset. The Dr. moves on without saying much else he probably didn’t mention the topic of gut health.

Why should you be interested in Gut Health?

Food is broken down in our gut to a simple form, it enters the bloodstream and is delivered as nutrients to the body.

Simply put, a healthy gut contains healthy bacteria and immune cells that fight off things like bacteria and viruses. A healthy gut talks to the brain via nerves and hormones and that keeps us in good health.

A bad gut? It can cause all sorts of issues in our bodies including, weight gain, inflammation, autoimmune disorders, fatigue, and other health issues.

So how can we support gut health?

Here are 5 ways to support the gut.

Food- Food can be one of the biggest triggers & one of the biggest difference makers in gut health. Eliminating foods is one way to identify triggers. You may find that eliminating a food group or certain type of food gives you great relief and begins the process of healing your gut.

Supplements- There are many supplements out there and knowing which ones are vital to supporting your gut biome. Everyone has an individual gut biome and you may need a specific set of supplements to start healing and get back to a healthy state.

Sleep- this is a simple one, get your 8 hours. It will help with cortisol maintenance. You need healthy sleep habits to round out your health & well being.

Exercise- 30 minutes a day 5-6 days a week is all it takes! Walking, cycling, yoga and swimming are great options. Adding some strength days in will keep you strong, improve sleep, will boost your energy, and protect bone health.

Seeing a functional RD- I am a licensed dietitian nutritionist with an "integrative" or "functional" approach. That means I apply evidence-based nutrition science to support the body as a whole instead of trying to address a single symptom or system. Having a functional RD as part of your health journey is vital not only for support but to assist you in identifying key components in improving your gut health.

Shamrock Shake SMOOTHIE Recipe

Shamrock Shake for a happy healthy gut - Enjoy this easy and festive shake to kick off St. Patrick's Day.

1 large frozen banana
1/4 – 1/2 medium ripe avocado
1 large handful of spinach
1 cup of non dairy milk
1 Tbl Honey (optional)

Blend and enjoy!

If you have additional questions or would like more guidance on what would be best for you, please don’t hesitate to reach out! You can reach me at email or instagram ! Or even learn how to work with me .

Five to Thrive to Heal Your Hashi’s

Thu, 25 Feb 2021 03:04:06 GMT

If you’ve bounced between thyroid medications trying to find the right one, this blog post is for you.

Our bodies only thrive on thyroid medications long-term when balanced with a healthy lifestyle. Maybe you’ve tried T4, T3, or a combo of both, but you still feel just as tired as before. I’m not here to tell you not to take medication - because we need thyroid hormone in our bodies - whether we produce it ourselves or need to obtain it from an outside source.

As I write this, I have been medication-free for about three years, and as long as I don’t have any more babies (definitely not in the plan!) or let my stress get out of control, I think I’m in the clear! But it wasn’t always that way. I struggled for years before reaching this state. And even if you have to keep taking a prescription forever, that’s okay too.

However, if you’re flip-flopping between medications and can’t find a balance or comfort in your own body, it might be time to look at some other things you can control, like diet and lifestyle. Medication is an artificial substitute—it doesn’t fix anything. Work with a knowledgeable practitioner who understands these relationships to ensure thyroid medication isn’t covering up underlying issues.

I also want to say this: I know that it can be so frustrating trying to get to the root cause of hormone imbalance, but you are not at war with your body. As Dr. Will Cole says, “You cannot heal a body you hate.” If you have been dealing with some of these underlying issues for years and years, they will not heal overnight. Be patient with yourself and remember that health is a lifelong journey. To help you along the way, I’ve created a list of the five most important things you can do while healing your body with Hashi’s.

The five most important things you can do while healing your body with Hashimotos:

Eat real, whole food in Protein, Fat, and Fiber 3 times per day.

Remember PFF every time you eat and nourish your brain. Try eliminating gluten to see if this helps resolve any issues in your gut.

Practice self-care DAILY

There are prominent forms of self-care like getting a massage or utilizing a sauna, but there are also so many things we can do to rest and reset during the day that we can do right at our desk in the office or in-between loads of laundry on a busy Saturday. Here are some forms of self-care that you might have tried before:

making a list of 3 things you are grateful your body can do
taking a 5-minute meditation break at 3 pm
10 minutes of gentle stretching at Bedtime

Treat your body to some restorative movement.

Restorative movement is any activity that focuses on easing pain and restoring your joint function and mobility. Try a restorative yoga class or Tai Chi.

Practice deep breathing, prayer, or meditation.

Try an app like Headspace or Calm if you don’t know where to begin. Even 5 minutes per day can be truly life-changing!

Go to bed by 10 pm and sleep until you wake naturally at least twice per week.

The brain sort of “washes” itself and scrubs away inflammation while you sleep! If you cannot sleep past 6 am naturally, try going to bed earlier once or twice per week to extend quality sleep time. If you have an iPhone, there is a fun feature called Bedtime which your phone can go into do not disturb mode to help you wind down for the night and stay on track to refreshing your brain! Get your mental hygiene on and learn more about ‘Bedtime’ here.

Still struggling with your Hashimotos? I've been working on something to help you! Check out my Hashimotos Webinar.

The Building Blocks of a Strong Immunity

Thu, 11 Feb 2021 03:07:17 GMT

Spoiler alert: it all starts in the gut.

One of the top, frequently asked questions I get from clients and on Instagram is: “Rhya, how can I naturally boost my immune system? I want to do everything I can to avoid the flu, the cold, COVID”. While I can’t say that you can completely avoid these common illnesses or the Corona Virus, a lot of immune boosting can be started in the gut.

Here’s some science: 70% of the immune system is comprised of specialized tissue found in the gut, so the #1 best way to support immunity is to nourish the gut with whole foods and avoiding excessive alcohol, sugar, and antibiotics. In some cases, avoiding gluten and other allergens provides additional support and reduces inflammation as well.

Be sure to pin to Pinterest or bookmark this page in your browser so you can come back and reference it when you need it!

In terms of whole foods and why I recommend starting there first

Fruits and vegetables provide an easily absorbed, natural source of vitamins and minerals, and phytonutrients for prevention and long-term immunity.

Supplements help bridge the gap

The following components are what I would consider the building blocks of a strong immune system. Other than Vitamin D, most can be easily obtained through food. However, when there are excessive demands on the body (hello modern society) and/or stress is high, supplements can bridge the gap.

In terms of added supplements, or even supercharging/biohacking whole foods for Immunity I recommend (details on ordering at the bottom of this blog) :

Zinc is shown to inhibit viral replication. Dose recommendation is 20-30mg per day for prevention (avoid long-term high use d/t risk of copper depletion). Cashews, lean beef, and pumpkin seeds are good food sources.

Vitamin C also has anti-viral activity and can be easily obtained through food and supplements.

Food sources include kiwi, broccoli, citrus, and bell peppers. Some hospitals have used intravenously with positive effects in combating the severity of virus.

Vitamin A has anti-viral activity and supports the upper respiratory tract. Best food sources include organ meats like liver. Yellow/orange fruits/veggies provide beta-carotene which can be converted to active Vitamin A but is not as potent. Vitamin A is often present in a good multivitamin, and cod liver oil is another good source, so check for sources of combined intake amounts.

Vitamin D i s a core immune system building block. In fact, there have been 40+ research papers written in the last year documenting immune-supportive and anti-viral effects of Vitamin D. Moderate sun exposure provides some Vitamin D, but depending on geographic location, skin coverage (sunscreen inhibits absorption), and individual genetics, proper conversion may be limited. Vitamin D is also difficult to obtain in adequate amounts through food other than organ meats or cod liver oil, so sometimes a supplement may be more practical to help maintain optimal levels.

For prevention: https://us.fullscript.com/protocols/cfnutrition-virus-prevention

Just like with skincare, with our immunity we can take preventative measures to keep us from being affected as severely or even at all.

The following Supplements are my daily go to’s:

Multivitamin (check for quality B-vitamins like MTHF-folate NOT folic acid + methyl or adenosyl or hydroxo B12 NOT cyanocobalamin)
Fish oil 2000mg (combined EPA/DHA)
Vitamin D -5000 IU for adults or 1000 IU per 25 lbs. for children 100 lbs or less
Vitamin C preferably with bioflavanoids-1-3000mg per day for adults, 500-1000mg for kids
Zinc: 20-30mg total per day (check multi then make up the difference with additional supplement as needed)

“Extra credit” prevention such as in cases of suspected exposure:

Elderberry: rich in antioxidants with documented cold and flu prevention capabilities
Green tea: rich in EGCG an antioxidant with antiviral capability
Curcumin/turmeric: powerful antioxidant and anti-inflammatory
Resveratrol: antioxidant found in grapes and red wine

Acute Support for adults:

Multivitamin/mineral
Vitamin A: 10-25,000 IU
Vitamin C: 1-3000mg
Vitamin D: 10,000 IU per day
Zinc: 50-60mg
PEA: 1200mg
NAC: 600-900mg twice daily
NAC is a precursor to glutathione which is a primary antioxidant player in defending the body against damage. NAC also helps to break down mucus in the upper respiratory tract.

See my protocol in Fullscript - it also allows you to order any of these I have mentioned in this post: https://us.fullscript.com/protocols/cfnutrition-acute-viral-support

If you have additional questions or would like more guidance on what would be best for you, please don’t hesitate to reach out! You can reach me at email or instagram ! Or even book a call .

The Root Cause of Your Thyroid Imbalance

Thu, 21 Jan 2021 03:09:32 GMT

I bet your doctor never told you that your gut could be the source of your thyroid problem? Yep me neither. It took me years to figure it out on my own, so let me save you some time addressing the root cause of thyroid imbalance.

First, let’s talk about the gut-what is it, where is it really, and how in the world does it affect my thyroid?

So What Exactly is Your Gut?

The “gut” could include all parts of the digestive system from the mouth to the tailpipe, but usually, the gut refers to the intestines. The small intestine absorbs food; the large intestine harbors beneficial bacteria, which help to further digest food, produce vitamins, and support the immune system. 70% of what we think of as the “immune system” is found in specialized tissue called GALT in the intestines. Additionally, thyroid hormone is activated or converted partially in the gut, so when we say the gut is vital to optimal health, this is why—the gut is literally connected to all our other body systems, and a breakdown in the delicate intestinal lining has a broad ripple effect on pretty much all other areas of the body, including the thyroid. And the kicker is that when a new imbalance is created, it worsens or perpetuates thyroid imbalance.

For example, if bad bacteria overgrow in the gut (as a result of antibiotic use and/or a diet consisting of moderate to high sugar and alcohol), not only does the thyroid suffer as a result of poor absorption and leaky gut, but then a hypothyroid condition can then lead to constipation, poor bile flow from the gallbladder, or low stomach acid (hypochlorhydria). And the vicious cycle continues: low thyroid function makes gut-healing difficult, and a leaky gut suppresses thyroid function.

Wait, Do I Need Medication for My Thyroid?

Yes, you may need medicine for the thyroid if the damage has been done or you didn’t know all of this before starting a prescription. That is okay! I have been on medicine at three different times in my life (which I hated), but I knew it just meant that I needed to keep working on the root cause if I was ever to be truly well. As I write this, I have been medication-free for about three years, and as long as I don’t have any more babies (definitely not in the plan!) or let my stress get out of control, I think I’m in the clear! And even if you have to keep taking a prescription forever, that’s okay too, but remember to check in with your other hormones (especially the adrenals!) and be kind to your gut as there may be ongoing sensitivity to the imbalance in those areas. Work with a knowledgeable practitioner who understands these relationships to make sure thyroid medication isn’t covering up underlying issues. Remember, medication is an artificial substitute—it doesn’t actually fix anything.

How Does Diet Relate to Thyroid Imbalance?

Of course, nutrition is extremely important as well in addressing thyroid imbalance, especially Hashimoto’s (autoimmune hypothyroid). If you have been told you have low thyroid function but don’t know if you’ve been tested for Hashimoto’s, ask your doctor to test your antibodies or find a new doctor who will.

Haven’t heard of Hashimoto’s before? I got you! Click here for more information on Hashimoto’s and a Healthy Thyroid.

The same nutrition plan may not work for everyone, but there are some common nutrition themes to consider with thyroid disease:

Digestive issues : constipation, nausea -esp after eating meat or high-fat or fried foods, and fatigue after eating protein might be a sign of thyroid disease. Balanced meals with fiber and healthy fats are very important in mitigating these issues , but sometimes supplements are needed at least temporarily until thyroid function is stable. Don’t assume removing a food is the long-term answer—dig deeper and fix the gut so that you can maintain a widely varied diet.
Carbs: Several studies have shown that thyroid hormone levels decline with a ketogenic or carb-restricted diet. Instead of extreme diets, first consider high-fiber, whole-food carbs like starchy vegetables and fruit (legumes and grains too if you can tolerate) to balance blood sugar and support a healthy weight without triggering inflammation or suppressing thyroid function.
Gluten may not be your friend: I’m not saying everyone should be gluten-free, but if thyroid antibodies are elevated such, as in the case of Hashimoto’s, gluten may be a partial contributor. Several studies have highlighted this relationship, and I have seen many clients reduce their Hashimoto’s antibodies by removing gluten from the diet . There are also studies of gallbladder dysfunction related to non-celiac gluten sensitivity.
Other Food Sensitivities : soy and canola are usually no Bueno for Hashimoto’s sufferers. Like gluten, they usually aggravate inflammation and may suppress thyroid function.

Next Step: Start Simple

There are many diet options for Hashimoto’s and hypothyroid sufferers. I recommend starting simple with the above suggestions first, and then if inflammation doesn’t respond, a more aggressive short-term approach may be warranted. And in the meantime, don’t stop chasing down the root cause of any gut imbalance because it does matter, and it impacts every other aspect of health.

Need extra help with starting simple? Shoot me a message or check out @carolinafunctionalnutrition instagram for more great tips on achieving a healthy, happy, and functional thyroid!

“What is The Best Diet?”

Thu, 07 Jan 2021 03:14:30 GMT

"What is the best diet?" The burning question of the year, right?! What is the best diet? What should I eat to lose weight or change my body composition? What diet is best for my genetics or my autoimmune condition? There are so many diets touted as “the best” – There’s plant-based, ketogenic, paleo, Mediterranean, low lectin, low histamine, low-FODMAP, GAPS, SCD, AI. . .and the list goes on. And don’t even get me started on how “researching” them all can absolutely feel like information overload! How do you pick the best for you? I will make it super simple by starting with what all of these “best diets” have in common, and then we will move on to how we can find your best diet!

First things first: Vegetables

Among all diets, vegetables are agreeably healthy. Are you eating 10+ servings of vegetables per day? If not, we need to start there. It is super important to eat enough vegetables with our best diet because they are packed with essential micronutrients and antioxidants our body needs! Now if you have GI issues, cooked veggies might work better than raw, and that’s ok! However you eat them, try to incorporate various colorful veggies into most or all meals. Pro tip—who says you can’t eat veggies for breakfast?

Here is one of my favorite veggie-packed recipes to help you make sure you are getting enough green in your day!

There's Power in Protein

Protein is generally agreed upon as essential to some degree in most diets. Protein is used to build, repair, and maintain all the cells in the body. That means nerves, muscles, and organs which are subject to daily stress and damage need protein for resiliency and strength. Protein has other specialized jobs such as fighting infection, acting as hormones, and supporting all sorts of biochemical reactions needed for energy production and detoxification.

Now the amount of protein you should eat, however, is extremely controversial! The recommended amount ranges from one extreme to another. To start, just make sure to include some protein with each meal —one serving of meat or two servings of eggs, nuts, and/or legumes.

For those who want a specific number-- I usually recommend 1-1.5 grams per kilogram of body weight as a very general starting point (disclaimer: this is not medical advice ��). First off, let's find your weight in kilograms! To calculate this number: divide your weight in pounds by 2.2. For example, let's use 150lbs. 150 divided by 2.2 = 68! So the person in our example weighs 68 kg and therefore would need between 68 g (1 g/kg) and 112.5 g (1.5 g/kg) of protein per day. I tend to suggest protein on the higher end of that scale for individuals experiencing high stress (mental or physical); otherwise, 1 g per kg may be a more natural way for many people to eat.

The Benefits of Fiber

Fiber, for the most part, is regarded as healthy among different diet plans! Fiber is usually only a problem in the case of GI issues, which hopefully are temporary if you go through the process to resolve them! We know that fiber from plants feeds beneficial gut bacteria, which in large supports immunity, hormone balance, vitamin production, and detoxification . We also know that historically many populations ate significantly more fiber than the average American and suffered less from chronic disease. Therefore, a moderate to high amount of fiber is likely beneficial for the human body. US government guidelines suggest 25g per day; I recommend 30-50g per day depending on the person . Focusing on fiber at each meal instead of carbs makes food choices much more obvious, and weight and digestion are often much easier to maintain.

The Truth about Fat

Finally, we are going to chat about everyone's favorite macronutrient, fat. Yes, fat is generally considered healthy as long as you're reading an article published before 1970 or after 1987. There was a period where fat was touted as unhealthy, and low-fat everything was all the rage. However, since then, we've realized some things. . .like guess who paid for most of those studies to be published? The food industry! More specifically-the corn, sugar, and dairy industries. (Yes, even scientific research is influenced by money and politics unfortunately.)

Now how much and what type of fat to eat is still again a bit of an argument. In this area, plant fats such as avocado and olives are across the board are highly regarded as good sources of fat . They are high in monounsaturated fat, which is agreeably healthy for cardiovascular and brain health.

I believe that quality is king when it comes to choosing meat . It's not about the specific amount of saturated fat and cholesterol in a product. It's more important to think about the big picture of what else you're eating and where the meat came from . Drinking champagne and eating fast food burgers every day is probably not wise, but neither is scarfing low-fat yogurt and diet soda. It's not because there's too much of any one specific ingredient but that the quality in either set of foods is poor due to an excessive amount of chemical additives and processing. So would someone who ate vegetables and beef from a cow that lived a happy, stress-free life roaming and grazing freely be healthier than someone who ate processed low-fat convenience foods? I would say yes. The topic of how much fat to eat involves more conversation. Still, most experts agree that some amount of fat (especially whole, unprocessed plant fat) is beneficial to the body.

So What is the BEST Diet?

The secret behind the best diet is the one where you’re getting vegetables/fiber, protein, and healthy fats. And if/when you get confused about what to eat, remember the bottom line: at every meal, we need protein, fat, and fiber—with color—to support energy production, cellular repair, and detoxification. If you develop a specific condition such as GI issues or an autoimmune disease, then consider working with a knowledgeable practitioner to develop a customized meal plan, like me!

But please don’t get sucked into every new diet thinking it’s the answer to all life’s problems. When I recommend a more specialized diet, it’s almost always temporary because research seems to tell us that long-term humans do well on a largely varied diet—not eating the same five foods every day forever. Sometimes food is the cause, but sometimes it’s the effect of a deeper issue. And once that issue is resolved, the food sensitivities or weight problem or the hormone imbalance goes away!

Think you may have some underlying issues of inflammation? This Metabolic Reset blog post breaks down popular cleanses and how a reset can help those deeper issues you may be experiencing.

Yes, food is vitally important. What we eat matters. Most important, don’t forget to eat real food!

Which area do you need to prioritize for your “best diet”? Shoot me a message @carolinafunctionalnutrition. I would love to hear your “best diet” goals!

Who Needs a Metabolic Reset?

Thu, 31 Dec 2020 03:17:57 GMT

Who wants to hit “redo” on 2020 and just start over?! Me too!

As your friendly neighborhood Registered Dietitian, you’ve heard me mention my experience with autoimmune disease as well as inflammation. In this article, I dive into the details of my symptoms, how I navigate the holidays, and give some details on fad cleanses/diets you may be enticed to try + the science behind it all.

My Journey with Hashimotos

Although I’ve learned a lot over the years about what my body will and will not tolerate, I do tend to eat a bit more dairy (Manchego cheese is my fave!) and sugar (all types!) over the holidays than usual. I have learned that my Hashimoto’s will flare big-time if I go overboard with alcohol, soy, corn, or wheat, so I don’t really feel too tempted to go crazy with those.

However, I have a bit more latitude with sugar, dairy, and caffeine in terms of tolerance, so I indulge a little over the holidays. If I follow my own advice and moderate my indulgence, I’m just a little puffy for a day. But if I get carried away or have too many leftovers at my house, too much dairy and sugar will make me feel bloated and super brain-foggy. And the caffeine doesn’t help-hello headaches, afternoon energy crashes, and restless sleep.

The Science behind the trendy ‘cleanses’

Depending on how well I listen to my body, usually by January 2nd, I’m ready to hit the reset button. Now subjectively, I don’t do well with severe calorie restriction, so a “diet” has never worked for me.

You may have heard of some of these popular ‘cleanses’; let's jump in and break them down.

Juice Cleanse - Listen, I LOVE cold pressed juice, & within reason Juice is a great addition to any lifestyle. But, in terms of a strict Juice Cleanse, objectively, the body needs nutrients in order to repair itself . Contrary to popular media messaging, the body needs protein, fat, and fiber to operate optimally. A juice cleanse (which is all carbohydrates with no protein or fat) does not actually support full detoxification because the liver also needs amino acids from protein to break down and remove toxins entirely.
Keto - The gut needs a variety of food—especially plants—to fortify and strengthen the gut from irritation caused by sugar and alcohol. So, a keto diet right after the holidays might instead aggravate a deeper gut issue.
RESTRICTING - Similarly, restricting calories too much (perhaps in the form of eliminating food groups) for too long can slow down the metabolism , which inhibits weight maintenance (or loss if that’s your goal) as well as the body’s ability to detoxify. Small amounts of toxins from various sources then build up and slowly but surely contribute to inflammation, which is expressed in many ways—fatigue, bloating, constipation, skin breakouts, weight gain, joint pain, brain fog, etc! Essentially any “symptom” is a sign of inflammation. The body can no longer contain the inflammation, and it begins to spill out in the form of a symptom.

To explain inflammation, I like to use an analogy of a bucket. We all carry around a bucket of inflammation, which is fine. The body can handle a “bucket’s” worth of inflammation. But eventually, if diet and stress remain out of control for too long, the bucket spills over, and we start to feel signs of imbalance. Moreover, some of us inherited smaller buckets (hello genes that influence our nutrition and vice versa—like a light switch), so the amount of inflammation that we can hold is less than average. Therefore, some people (like me) are more sensitive to imbalance. It has been a journey, but I have worked hard to develop body awareness that respects what works for me and supports optimal health. It also allows for some occasional indulgences and an overall mindset of peace and joy around food!

Is a “Reset” or “Detox” for me?

So, whatever your goals this coming year (besides no more surprise viruses!), remember that a “reset” of some sort can be a great idea—as long as it’s balanced and makes sense in how it supports the body’s detoxification and elimination functions. While extreme diets may offer a short-term solution, they usually do not catapult anyone into optimal health long-term.

Tip for determining the best ‘reset’ for you

Know your health details - are certain things triggers for inflammation for you? Do you have a history of leaky gut, restrictive mentalities? Knowing your health details will help you pick the best ‘reset’ to help you reach your goals.

The Metabolic Reset Challenge

If you've realized you, too, are seeing some signs of the post-holiday inflammation and don't know what to do now, I've got you covered! Sandy and I have created the Metabolic Reset Challenge to help you get back on track to feeling your best for 2021.

The Metabolic Reset Challenge is a four-week detox designed to help reduce inflammation symptoms that we talked about earlier! This challenge helps you to reboot detoxification systems (such as the liver or the kidneys), jumpstart your metabolism, and improve your natural energy levels, all while learning lifelong healthy eating habits.

Some Potential Benefits

Reduced inflammation
Increased energy
Improved digestion
Weight loss

What You’ll Get When Joining the Challenge

Digital meal plan
Recipes
NutriClear® Plus Metabolic Cleanse Kit to support digestion and detoxification
(2) MetabolicBiome Plus 7-Day Kits to recharge metabolism and replenish gut health
4 group Zoom meeting calls with presentations
Q&A sessions and Dietitian guidance
Exclusive discount on supplements and future 1-on-1 sessions

Want more great ideas to boost your health? Check out this month’s social media ( @carolinafunctionalnutrition ) for more on how to achieve your 2021 health goals and where to begin safely and effectively.

Healthy Holiday Gift Ideas for Your Favorite Foodie or Crunchy Loved One

Fri, 25 Dec 2020 03:21:00 GMT

With Christmas just around the corner, here are five last-minute Christmas gift ideas that are sure to bring the spirit of health, happiness, and wholeness well after the holidays and straight into the new year.

Some Super Stocking Stuffers:

✳For Hot Chocolate and superfood lovers. . .

Om Mushroom Superfood drinks and broths!

I love Om Mushroom Superfood because they are “packed with flavonoids, which are naturally-occurring antioxidants to help fight against free radicals. Combined with organic Lion’s Mane, Reishi, Chaga and Turkey Tail superfood mushrooms, plus Ashwagandha for centering and vibrant health. Each serving of Om Mushroom Powered Hot Chocolate Blend contains 2,000mg of certified 100% organic whole food mushroom powder with a full spectrum of nutrients.”

Get a special discounted price of any Om Superfoods on Fullscript by clicking here:

https://us.fullscript.com/u/catalog?q=mushroom+superfood

✳ For the friend deserving of some pampering. . .

These bath bombs are made with non-toxic, vegan ingredients! They are the perfect addition to add just a little bit of relaxation to your bedtime routine.

https://www.amazon.com/Bath-Bombs-Gift-Set-Relaxation/dp/B00MOL4AIQ?ie=UTF8&camp=1789&creativeASIN=B00MOL4AIQ&linkCode=xm2&redirect=true&tag=thyroipharma-20

✳ For the family member looking to get into Aromatherapy. . .

An essential oil diffuser is a perfect way to bring feelings of ease to your home! Diffusers are a great way to combine a humidifier's benefits with the relaxing fragrance of essential oils.

Click here to buy yours:

https://www.amazon.com/Essential-Anjou-Humidifier-Aromatherapy-Continuous/dp/B083LFSRPJ/ref=redir_mobile_desktop?ie=UTF8&aaxitk=httVfCtbRA858vczYIHyig&hsa_cr_id=1974240870201&ref_=sbx_be_s_sparkle_mcd_asin_2

✳ For the one with a long commute. . .

Now this one is my personal favorite—a USB-powered car diffuser-perfect for keeping road rage at bay �� All the benefits of a diffuser but small enough to fit in your car!

Grab your own car diffuser here-

https://www.amazon.com/econoLED-Humidifier-Freshener-Aromatherapy-Essential/dp/B07WVNW66M/ref=sr_1_9?crid=2LDAB8CG2OECK&dchild=1&keywords=car+essential+oil+diffuser&qid=1607381838&sprefix=car+essential+oil%2Caps%2C174&sr=8-9

The perfect gift for someone who has been really good this year

✳ A Sauna

A sauna is a great way to complement a natural lifestyle as it supports total body detoxification by slightly raising the body temperature. If you’re dealing with mold exposure, EMF toxicity (most of us nowadays thanks to 5G and constantly running electricity and WiFi) or just want to sweat out some stress, consider adding a sauna to your weekly or daily routine.

SaunaSpace portable near-infrared sauna-multiple options for different budgets and spaces.

https://sauna.space/pages/saunaspace-incandescent-therapy

Did you ask for &/or receive any of these this year? OR even better yet, did you receive holiday gift cards or money & plan to snag any of these for yourself?

The Truth about Holiday Stress

Thu, 17 Dec 2020 03:23:33 GMT

By now, it’s no surprise that as the year comes to a close, and we enter the Holiday corridor we encounter many more stress inducing situations in our lives. So, why should we be concerned about long-term effects of stress on the body and what can we do to allow your system to recover? That’s what we’ll be covering in this article.

Stress effects on the body + brain

Stress is not necessarily a bad thing. It is simply a response to demands on the brain.

As long as we take breaks between the stress signals to recover, the brain can deal with stress, and the body can benefit (ie exercise). However, excessive, persistent stress without breaks can actually damage the brain by way of cortisol production (a stress hormone) and other inflammatory signaling. In fact, stress can actually destroy brain cells and reduce the overall size of the brain. These changes impact memory, learning, and may contribute to an increased risk of cardiovascular disease, high blood pressure, and diabetes.

In other words, stress-induced inflammation may or may not be permanent depending on the age and overall health of the brain. That’s why it’s so important to keep stress in check, even when it seems inevitable--hello 2020!

Would you believe it that with a few simple self-care habits, you can reset, restore, and refresh your system to deal with the effects of stress on the body?

Enter nutrition and lifestyle -- here come 10 simple suggestions to help you keep your stress in check..

10 Simple suggestions to keep holiday stress in check:

1. Exercise (moderately) 5-6 days per week for 30-60 minutes per day.

This could be walking (not glamorous, but so effective!), cycling, swimming, yoga, pilates, or weight training. Note: skip the daily HIIT workouts during stressful periods and/or rotate with stress-reducing practices. Intense exercise stimulates more cortisol production which you don’t need when you’re already stressed!

2. Eat real, whole food in the form of Protein, Fat, and Fiber 3 times per day.

Remember PFF every time you eat and nourish your brain to accommodate for high-stress days-- and ideally every day.

Check out our Health(ier) Holiday Desserts e-book for easy, stress free swaps on Holiday Desserts!

3. Get a massage once a month to unwind.

This is a great habit to get into and a simple swap instead of buying alcohol, restaurant food, or entertainment to unwind.

4. Use the Sauna once a week if you have access.

Sauna use is great to help alleviate stress - the heat and detoxing factors help refresh not only your mind, but your body too! See if your local gym has a Sauna (that is open and able to use), or if there are local Sauna Membership options from a local business. Supporting a local business while relieving your stress sounds just like the double whammy I need this holiday season!

Here’s a list of the Sauna locations near you (Charlotte, NC).

5. Go to bed by 10pm and sleep until you wake naturally at least twice per week.

The brain sort of “washes” itself and scrubs away inflammation while you sleep! If you are unable to sleep past 6am naturally, try going to bed earlier once or twice per week to extend quality sleep time. If you have an iPhone, there is a fun feature called Bedtime which your phone can go into do not disturb mode to help you wind down for the night and stay on track to refreshing your brain! Get your mental hygiene on and learn more about ‘Bedtime’ here.

6. Spend time in nature.

Did you know? Being in, and looking at trees, sand, and water have all been shown to have positive effects on mood and overall health. Fun tip: schedule a socially distant lunch date on the water, or picnic style with a friend to incorporate some of Tip 9, as well!

7. Acts of gratitude: snail mail edition

Write a letter or email to someone you’re thankful for; or journal about what you’re grateful for in life. Putting pen to paper is a soothing habit, and practicing gratitude does wonders for our stress levels. Not a natural writer? Set a timer and bullet point list.

8. Enjoy Creative Arts

Listen to relaxing, uplifting music or doing something creative like draw, color, or gardening, all counts towards this tip! Spotify has some great playlists and podcasts readily available and free to access if you need some inspiration!

9. Spend time with friends!

Laughter can truly be medicine for the soul, and so can being in the same space as those you cherish. Making time to just BE this holiday season will help alleviate stress!

10. Practice deep breathing, prayer, or meditation.

Try an app like Headspace or Calm if you don’t know where to begin. Even 5 minutes per day can be truly life-changing!

The ultimate stress buster: Shifting focus to Peace + Restoration

All of these activities allow us to simply shift our focus to peace and restoration vs. chaos and negativity. We can get “unstuck” by doing something on purpose to relax the mind and restore the body. Remember, stress is like mileage on the brain. As long as we take breaks and “service” our brains appropriately, the mileage doesn’t cause excessive wear and tear and we won’t end up burned out and exhausted on the side of the road.

Which of these 10 tips will you be adding immediately into your routine to combat the stress of the holidays (or any-days)?

Follow on Instagram @CarolinaFunctionalNutrition

Hydration - Beyond the Basics

Thu, 16 Jul 2020 02:25:51 GMT

Almost everyone has heard that drinking water, especially during the summer months, can be a crucial component to maintaining health. Our bodies are made up of 70% of water and in the summer the added heat and activity can make us more prone to dehydration. When we are dehydrated the body can feel tired, fatigued, we can experience dry mouth, thirst and even dizziness. Although many people may know the basics of proper hydration, I wanted to highlight some additional symptoms that are not as commonly known. In addition, with proper hydration, you may be able to reach your nutrition related goals faster.

Feeling bloated?

Do you feel bloated on a regular basis? Or do you feel your body retains water and by the end of the day you look puffy or swollen? Perhaps you need more water. When our water intake falls short our body calls for aldosterone and antidiuretic hormone to activate. This increases the reabsorption of water and sodium in the body and decrease the amount of water excreted in the body to compensate for poor hydration. Ultimately, the less water you consume the more bloated you can feel while your body holds on to more water weight. This is why many of my clients feel leaner and less bloated or puffy by simply increasing their water intake.

Trouble with Constipation?

Water plays a crucial role in supporting a healthy digestive tract. Many of the foods we eat contain ample amounts of water and if the body is dehydrated, the food that we eat will enter the large intestines and the body will reabsorb that water from our food to stay hydrated. This reabsorption will essentially dry out our food waste and can make it more difficult to pass stool through our digestive tract. This can ultimately lead towards constipation related symptoms and issues.

Trouble with dehydration and constipation can be very common when traveling. Have you ever noticed that the day of or even the day after a flight your body’s digestion changes? Do you feel more prone to constipation after flying? A likely reason for this is because the body tends to lose water through respiration twice as fast at higher altitudes. Even if the airplane is pressurized, the actual environment you are exposed to when in the air is still high enough to cause the body to lose water at a significant rate. In addition, it is more common for people to forget to adequately hydrate or they purposely drink less water while traveling. Both of these factors can leave the body at a higher risk of dehydration and constipation when traveling.

Trouble losing weight?

Most of us have heard basic information about calories, macronutrients and exercise when it comes to losing weight. But proper hydration is another key component to consider when trying to lose excess weight. First, it is common for an individual to feel hungry when in fact they are dehydrated. If you know you are eating enough food but still feel unsatisfied after a meal, perhaps drinking more water can help. Second, proper hydration can impact mitochondrial function which can increase our overall metabolism and make it more likely for an individual to see weight loss.

How much water do you need?

Now that you have learned about the additional benefits to proper hydration you may be wondering how much you need to drink. Evidence is still unclear as to the exact amount of water an individual needs but this may be related to many factors that can impact individual hydration needs. The food we eat, the environment we live in and the amount of daily activity we perform can all affect our hydration needs. When working with clients I always emphasize the need for proper hydration and I like to recommend that they consume no less than ½ their body weight in ounces of water. However, I usually push my clients to consume 100+ ounces per day for optimal results.

How to stay hydrated

Need ideas on how to add pizazz to your beverage choices without adding unnecessary sugar or calories? Try some of my favorite ways to flavor your water.

1. Cut up fresh fruits, vegetable and herbs to infuse. My favorite recipe: sliced strawberries, sliced lemon, sliced cucumber and fresh mint leaves. Steep for 12-24 hours.

2. Brew and steep your favorite herbal tea blend and poor over ice during those hot summer months. My favorite this time of year is a fruity flavor called berry hibiscus. I brew a large amount of the tea as indicated on the package and then poor into a glass filled with ice to instantly cool. Add more ice if needed and enjoy a mild fruity flavor drink.

3. Add a non-calorie, non-artificial sweetener electrolyte powder or tablet. My favorite to use are the the Nuun electrolyte tablets without caffeine. But my other recommendations include: Seeking health optimal electrolytes or Metagenics Endura.

COVID-19: Eating for Immunity

Wed, 25 Mar 2020 02:28:33 GMT

Confused about what supplements to take? Concerned about safety? Are the same supplements helpful for prevention also safe during infection?

First off, let’s keep in mind that COVID-19 is a new strain of an existing virus type so we don’t have solid clinical human trials to lean on. However, I also don’t think that means we should do nothing or write off all supplements as unnecessary and ineffective. We can use information we know about similar viruses, the immune system in general, and some limited in vitro evidence to proactively determine possible opportunities for additional immune support from supplements. We know that a dramatic increase in inflammatory chemicals called cytokines can contribute to a severe response to the virus. So let’s talk evidence as far as what’s working and what’s not prior to, and even during infection.

Supplements considered safe for prevention AND during infection:

Zinc: based on limited evidence, it appears that zinc may inhibit viral entry into cells. A dose of 15-30mg per day is considered safe and adequate. Higher doses can be taken short-term for several weeks, but prolonged high doses can deplete copper levels.
Vitamin C: Clinical trials have shown that Vitamin C can reduce the incidence of pneumonia, and may offer general immune support. Typical dosing in studies ranges from 500-3000mg per day. Note Vitamin C is water-soluble so the body cannot absorb large amounts at one time. It is suggested to spread out doses throughout the day.
Garlic: has known antiviral properties and stimulates the immune system while reducing cytokine activation.
Bioflavonoids: There was a very recent preliminary study indicating that certain plant compounds such as quercetin, have been shown to reduce inflammatory signaling associated with viral activation. More studies are needed, but in the meantime this brings me to an important point that while we seek to better understand which supplements might offer additional protection-- fruits and vegetables have always contained these powerful compounds!

Supplements potentially counter-productive during infection (but still helpful for prevention):

Vitamin A: early studies show conflicting results regarding high doses of Vitamin A and its effect on COVID-19, so high and prolonged doses may not be helpful.
Vitamin D: has always been a go-to in my nutritional toolbox because so many people are deficient and every organ in the body uses it. However, new evidence suggests that if COVID-19 is contracted then high doses of Vitamin D may hurt more than it helps. Therefore, consider a moderate dose of Vitamin D, such as 1000-2000 IU per day for prevention, and consider discontinuing in case of a positive COVID test.
Elderberry: This is another one of my favorites that again appears to be helpful in prevention and early stages of virus infection, but not in the later stages, so consider that if any symptoms of infection occur.
Echinacea: may stimulate the immune system in a way that activates cytokines.
Again, these supplements can still be helpful for general cold and flu prevention, but because a person’s susceptibility to experiencing a cytokine storm is difficult to predict at this point, large doses and/or prolonged use may not be encouraged if infected with COVID-19.

My whole point in talking about this today is to bring attention to one very important pattern: notice anything in common with the first list? They are all found in food! So if you don’t have access to high-quality supplements or find this overwhelming, make sure you are at least consuming fruits and vegetables on a daily basis, at least 5 servings per day, but preferably 7-10. And on that note, I’d like to invite you to a free webinar beginning tomorrow, Wed March 25th to learn more specifically about Eating for Immunity. You can access it on the website under Services/Webinar Access Page. Join me and my new partner Sandy as she walks us through what foods to incorporate and what foods to avoid in order to best support our immune system for the weeks and months to come.

References:

1. Choe J-Y, et al. Quercetin and Ascorbic Acid Suppress Fructose-Induced NLRP3 Inflammasome Activation by Blocking Intracellular Shuttling of TXNIP in Human Macrophage Cell Lines. Inflammation. 2017;40(3):980.

2. Choe J-Y, et al. Quercetin and Ascorbic Acid Suppress Fructose-Induced NLRP3 Inflammasome Activation by Blocking Intracellular Shuttling of TXNIP in Human Macrophage Cell Lines. Inflammation. 2017;40(3):980. 19

3. Hemila, H. Vitamin C Supplementation and Respiratory Infections: A Systematic Review. Mil Med. 2004;169(11):90.

4. Antiviral Activity of Sambucus FormosanaNakai Ethanol Extract and Related Phenolic Acid Constituents Against Human Coronavirus NL63. Virus Res. 2019;273:197767.

5. Chen C, et al. Sambucus Nigra Extracts Inhibit Infectious Bronchitis Virus at an Early Point During Replication. BMC Vet Res. 2014:10:24.

6. Barak V, et al. The Effect of Sambucol, a Black Elderberry-Based, Natural Product, on the Production of Human Cytokines: I. Inflammatory Cytokines. Eur Cytokine Netw. 2001;12(2):290.

7. Ulbricht C, et al. An Evidence-Based Systematic Review of Elderberry and Elderflower (Sambucus nigra) by the Natural Standard Research Collaboration. J Dietary Suppl. 2014;11(1):80.

8. Burger RA, et al. Echinacea-induced Cytokine Production by Human Macrophages. Int J Immunopharmacol. 1997;19(7):371.

9. Senchina DS, et al. Human Blood Mononuclear Cell in Vitro Cytokine Response Before and After Two Different Strenuous Exercise Bouts in the Presence of Bloodroot and Echinacea Extracts. Blood Cells Mol Dis. 2009;43(3):298.

10. Verway M, et al. Vitamin D Induces interleukin-1β Expression: Paracrine Macrophage Epithelial Signaling Controls M. Tuberculosis Infection. PLoS Pathog. 2013;9(6):e1003407.

11. Arreola R, et al. Immunodulation and Anti-Inflammatory Effects of Garlic Compounds. J Immunol Res. 2015;2015:401630.

12. Micek J, et al. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016;21(5):623.

13. Ulbricht C, et al. An Evidence-Based Systematic Review of Elderberry and Elderflower (Sambucus Nigra) by the Natural Standard Research Collaboration. J Diet Suppl. 2014;11(1):80.

14.Han Y-S, et al. Papain-like Protease 2 (PLP2) From Severe Acute Respiratory Syndrome Coronavirus (SARS-CoV): Expression, Purification, Characterization, and Inhibition. Biochemistry. 2005;44(30):10349.

15. Farhangi MA, et al. Vitamin A Supplementation and Serum Th1- And Th2-associated Cytokine Response in Women. J Am Coll Nutr. 2013;32(4):280.

16. Penniston KL and Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006; 83(23):191.

17.Choe J-Y, et al. Quercetin and Ascorbic Acid Suppress Fructose-Induced NLRP3 Inflammasome Activation by Blocking Intracellular Shuttling of TXNIP in Human Macrophage Cell Lines. Inflammation. 2017;40(3):980.

The Key to Healthy Aging: PS It's Not Botox

Mon, 16 Dec 2019 03:31:11 GMT

Is aging inevitable? Some say we have answers to slow down or even stop the process. In David Sinclair's book "Why We Age and Why We Don't Have To," he discusses research which indicates that the same processes which contribute to chronic disease also contribute to aging. Therefore, as we discover how to reverse chronic disease, we can also age slower. And vice versa--if we slow aging we also inhibit chronic disease development. Double bonus! So where does aging come from--like what is actually happening as we get slower and creakier and more wrinkly?

1. Low-grade, chronic inflammation. That's basically it. It comes from a low-nutrient diet (could be fast food, but could also be from not eating enough...ahem ladies!); vitamin deficiencies (again from diet, alcohol, medicines, and/or high stress); environmental exposure to toxins and pollutants (yes fossil fuels but also the gels and creams we slather all over our bodies every day). Sounds simple, but literally the things we do every day (or don't do) slowly promote aging at the cellular level.

2. How specifically does aging occur? Well quick (I promise--keep reading) biology lesson--within every cell of our body, there are mitochondria which are like little miniature bodily organs whose job is to drive energy production and toxin removal. Science is learning and publishing new research almost every day on just how important mitochondrial function is when it comes to aging, athletic performance, and even cancer. Optimize mitochondria --> stop cancer, aging, and disease. Mind blowing, right?

3. So how do we support our mitochondria? Start with the basics--clean, whole food; water; air; exercise. Specifically, mitochondria love antioxidants like Coenzyme Q10, alpha lipoic acid, glutathione, and high-quality B-vitamins (see my previous post on how to identify cheap imposter B-vitamins). Limiting the amount of toxins entering the body also helps mitochondria to function more efficiently. Supplement versions of these nutrients may be appropriate, but work with a knowledgeable dietitian, nutritionist, or functional practitioner on appropriate dosing and usage. In the meantime, slowly work on reducing environmental toxin exposure (it can be overwhelming to do all at once). This includes: cookware (stainless steel, cast iron, or ceramic are less likely to leach harmful chemicals into food), water (purified to remove heavy metals and fluoride), synthetic fragrances, and skincare products (EWG is a great website/guide to start with to become familiar with cleaner body care product recommendations.)

Bottom line: aging isn't just something that happens on the outside. It starts on the inside, and we don't have to rely on potions and lotions to slow the effects. Small, daily habits can add up and keep us feeling and looking younger longer!

It's The Most....Stressful (?) Time of the Year

Sat, 02 Nov 2019 02:33:29 GMT

Holiday stress gotcha feeling grinchy? I read one statistic that most people are stressed by lack of time and/or money around the holidays, and anxiety and depression skyrocket during this supposedly jolly season. Well, first, make the decision to say "no," and not get wrapped up in the pressure to give (time, money, energy, all of it!) until you burst. Second, let's look at some very practical tips to keep you focused on what really matters during a season meant to celebrate love, joy, peace, and thankfulness.

1. Sleep! I know, I know...your mom told you a million times BUT it's so important I'm siding with Mom and saying it again. Discipline yourself to begin working towards a 9 or 10pm to 5 or 6am sleep cycle if you're not quite there yet. Some research has suggested that the (non-REM) hours of sleep you get before midnight are worth TWICE the hours slept after midnight--maybe that's where the term "beauty sleep" came in. I know I feel and look more alive when I stick to my 9-5:30 routine!

2. Hydrate! An easy goal to start with is 1/2 your body weight in ounces. For example, if you weigh 150 lbs., then 75 oz. of water is a decent estimate of the amount of water you need per day (more to replace sweat lost by exercise, sauna, outdoor heat etc...) To clarify, that means plain water (at least 2/3 of your total fluid intake). Sparkling water and herbal tea have mild diuretic properties, so they don't quite hydrate the body like regular water. What kind of water you ask? Well the best you have available to start. Next month on social media we'll discuss different options for water filtration and other healthy gadgets.

3. Parasympathetic support--meaning STOP the "fight or flight" response that fuels anxiety, stress, and insomnia by balancing those high-intensity workouts, afternoon lattes, and late-night scrolling binges with some yoga or meditation. Forgotten how to relax? Join the club--supplements may come into play here if you need to be forced --er-- encouraged--to chill. Magnolia, passionflower, valerian, B6, magnesium, and L-theanine are just a few ideas to promote GABA production which helps promote relaxation in the body. Jump over to IG for some specific brands I use in practice!

4. Demonstrate gratitude. To others. To yourself (sometimes isn't this the harder one?!) Purposefully acknowledging thankfulness is important because in our think-of-something-and-it-shows-up-at-your-door-in-two-hours culture, it's easy to take people and resources for granted. In fact, research suggests that our brains literally become used to our regular daily comforts, so we have to purposely fuel a positive neurological pattern by demonstrating thankfulness. A few studies have even shown a connection between thankfulness and reduced depression. Writing down what we're thankful for in a journal can be an effective method of reminding ourselves of the small things (and the big things) that matter.

Supplements: Do You Need Them?

Sat, 14 Sep 2019 02:35:49 GMT

I get a lot of questions about what supplements to buy, and whether or not they're necessary for the average person. And guess what my answer is....it depends!! Ha, this is often my short answer to a lot of nutrition questions. Because there's no one perfect suggestion (except maybe eat vegetables) for everyone. So let's look at why someone might consider supplements, when to take them, what to look for when purchasing, and what to avoid like the plague.

Who needs supplements? Well let's look at the average American's diet which, according to the NHANES 2007-2010 eating patterns survey data:

About 75% of the population eats too few veggies and fruit compared to the suggested intake.
At least 50% of the population is meeting or exceeding the recommendations for grain and protein.
At least 50% of Americans eat too much sugar, saturated fat, and/or sodium.

So we're eating plenty of meat and processed carbohydrates, but not enough fruits and veggies. Could that possibly mean some people are deficient in any number of vitamins and minerals? I think there's a chance! And even those of us who "eat healthy," I know I'm not counting my mineral and vitamin intake daily, and some days my need for certain micronutrients might be higher than others due to intense exercise, stress, lack of sleep, or hormonal changes. In fact, I've never seen a client who didn't have borderline low levels of something on their bloodwork despite eating an overall healthy diet.

Therefore, in most cases, I'd wager that a daily multivitmain/mineral could serve as "insurance" to fill the gaps when we don't get exactly what we need in a day or a week.

Ok, so maybe some of us could use a multivitamin/mineral to bridge any gaps in the diet. How in the world does one select a quality product from the overwhelming plethora of bottles on a store shelf? Or online--even scarier!

Let's start with what to AVOID because this will narrow the selection down pretty quickly:

Folic acid--a synthetic version of folate which is poorly metabolized by the cells and inhibits metabolism of active folate from food.
Cyanocobalamin (B12): B12 attached to a cyanide molecule which can result in poor cell uptake, leading to a misleading "adequate" serum level, when in fact the body can't actually use it efficiently.
Ferrous sulfate (iron): not dangerous but can cause GI upset
Magnesium oxide: poor absorption (think of eating chalk!?)

Now that you've found maybe 2 or 3 options, look for a brand that has a little of everything and that is preferably 3-6 capsules per day. (If you can't deal, a once-daily multi is acceptable, just know there's no way you'll absorb the same amount of nutrition as you would from a 2-3 times per day option--kind of like food--eating one meal won't provide the same amount of nutrition as 2-3 meals per day.) Some brands don't have iron (which you may not need if you're a man or a non-menstruating woman). Some brands don't have copper or iodine. These minerals are extremely important, but in cases of certain conditions where toxicity might be a concern, some brands leave them out. Consider you may want extra Vitamin D or magnesium in your multi based on past experience or blood levels. In general, a good multi will have:

B-vitamins (including 5-MTHF and/or folinic acid forms of folate + methylcobalamin, hydroxocobalamin and/or adenosylcobalamin forms of B12)
Vitamins A (mostly as beta carotene), C, D, E
A mix of minerals and trace minerals: zinc, magnesium, calcium, manganese, selenium, chromium, boron, vanadium, and molybdenum...and maybe a small amount of copper, iron, and iodine.

If you 're not sure where to start or are concerned for deficiencies, work with a knowledgeable functional practitioner to discuss micronutrient testing and a personalized supplement regimen based on your individual needs and eating patterns.

When Stress Strikes!

Sat, 07 Sep 2019 02:38:05 GMT

Anyone else still waiting for the calm that you thought would come with the beginning of a new school year? But instead the schedule becomes even more packed, and the pace of life seems to reach lightspeed.

I used to just "power through" these situations, and pay the price later (usually by getting a cold or "crashing" and sleeping 12 hours for several days to recover). However, the older I get, the more I respect the power of stress and try to minimize its physiological impact on my adrenal glands, the little powerhouses that help us cope in stressful situations.

The adrenal glands produce cortisol in response to stress. Cortisol motivates us, helps us get out of bed in the morning, and finish a tough workout. However, if we "power through" for too long with insufficient rest or food, the body can't keep up and symptoms of weakness and fatigue begin to show up. Any of these sound familiar:

low libido
trouble staying asleep
difficulty losing weight
difficulty concentrating ("brain fog")
morning/afternoon fatigue
crave salt or sugar

These can all be symptoms of HPA axis disruption or "adrenal fatigue." It means that some acute or temporary stress has persisted to the point that the body can no longer respond with strength and resiliency, and the body is partially shutting down in order to preserve its essential functions.

So what's a girl (or guy) to do? We can't remove all stress from our lives, but we can get to the root cause of how and why stress affects us, and then make adjustments to support better resiliency.

First, support your body's stress-fighting ability with nutrient-dense foods:

lean, pastured or grass-fed meat and wild-caught fish
nuts and seeds
LOTS of veggies
some fruit and whole grains
modest portions of olive, coconut, and avocado oils

The next few suggestions are equally important, but less popular and for some, intimidating, so if you're already feeling overwhelmed just work on the above suggestions first. When you're ready, consider reducing alcohol and caffeine intake. There. I said it. I know no one wants to hear it, but it's true. Alcohol and caffeine can really screw up hormone signaling and blood sugar balance which just adds to the load of stress our body has to process before it can work on healing, detox, or a happy metabolism. 1-2 alcoholic drinks per week is normally fine, but more than that can throw things out whack. And if you can't imagine life without caffeine, that might be a pretty good sign that you need a break.

Lifestyle is another key stress-reducing component which can be very difficult to adjust, but makes a huge difference when we do.

Aim for 8 hours of sleep per night, preferably 10-6ish, which is most people's natural circadian rhythm or sleep/wake cycle.
Turn off screens one hour before bed. Blue light impedes melatonin production.
Eat regular meals to balance blood sugar and minimize cortisol-driven hunger cues.
Exercise moderately and take a rest day for goodness sake! Intense running or HIIT 7 days per week can be more harmful than helpful, especially if sleep and nutrition are not optimal.

Supplements can help quite a bit during this diet transition when you've dumped all your energy crutches in hopes of healing but you still feel tired or weak. Adaptogenic herbs such as ashwagandha, rhodiola, and schisandra can provide balanced energy without the jitters or crash afterwards. Vitamins B5, B6, and C provide direct fuel for the adrenal glands to functions. In more severe cases, adrenal glandulars or DHEA (a precursor to cortisol) can be appropriate for a stronger, more immediate effect.

Lastly, if your fatigue is severe, or the above symptoms are affecting your daily life, consider working with a knowledgeable practitioner to test (don't guess!) your hormone levels and provide guidance on appropriate supplements to lift the fog and help speed up the recovery process.

Inflammation: Friend or Foe?

Sat, 27 Jul 2019 02:39:29 GMT

Seems like everything in health news lately is all about the negative effects of inflammation. We know that it is the root of all chronic disease. So…it’s really bad right?

I would argue that in small amounts, inflammation can serve a positive purpose. It means our body is strong enough to communicate damage or pain throughout the body. This communication initiates the healing process and helps maintain balance. In cases of chronic digestive issues, for example, this communication system can actually shut down because the gut is so burnt out from trying so hard for so long to put out the “fire”. That happens when we ignore our symptoms and assume that diarrhea is “just normal for me,” or that IBS “run in my family” and so there is no solution. The takeaway message is that we have to LISTEN to our body when we experience symptoms of imbalance rather than ignore them and just hope they’ll go away.

I saw a quote the other day that said: “If you listen when your body whispers, then you won’t have to hear it scream.” So much truth! The traditional allopathic medical system (and to be honest our society’s culture as a whole) tells us to wait for overt clinical symptoms which interrupt our activities of daily living before we seek intervention or adjust our lifestyle. Society tells us to push further, go harder, do more. It’s an unsustainable lifestyle, but this increasingly fast pace seems to be the new norm. By the time we finally make time to address the growing issue(s), sometimes aggressive medical intervention such as medication or surgery is needed to find relief. Even then, the general concept behind these options is to simply suppress the body’s communication of imbalance NOT to fix it, let alone prevent future recurrence.

However, if we listen more immediately to how the body responds to stress, food, alcohol, sleep (or lack of), and exercise-- and make changes to honor what the body needs to function optimally-- the imbalance won’t tip so far as to overwhelm us with inflammation, pain, and stubborn weight gain. For example, my quicker-to-heal cases tend to be those who didn’t suffer long before they sought help from a functional practitioner. On the flip side, most of my toughest cases were people who self-treated (or ignored symptoms) for years before seeking outside help.

My point? Don’t wait! If you’re experiencing even mild symptoms, act now before it worsens. If you’re not sure where to start, invest in working with a knowledgeable practitioner who can guide the healing process more quickly than working on your own. I consider myself a “functional nutritionist.” A functional doctor, chiropractor, or naturopath could also help. The key is finding someone who will help you get to the root cause of your symptoms. Even I have a coach and other like-minded providers who help me keep my health in check. That’s not a sales pitch-just the truth!

So if you’ve been dealing with IBS, migraines, heavy periods, stubborn abdominal weight, or chronic fatigue—LISTEN to your body now and take action.

How Healthy Is Your Thyroid?

Fri, 26 Apr 2019 02:41:23 GMT

HASHIMOTO’S: Hashimoto’s is the autoimmune version of hypothyroidism or underactive thyroid.

It’s technically diagnosed with both positive TPO and Anti-TG antibodies, but some people present with only one set of positive antibodies. Optimal nutrition is so important in the case of Hashimoto’s, and yet so many clients I see have never had a full thyroid panel even though the majority of hypothyroidism cases are in fact Hashimoto’s.

Tips for Hashi’s:

Ask for a full thyroid panel including antibody levels Consider going gluten-free. Several strong studies suggest that gluten breaks down the thyroid gland as it “looks like” it’s same antibodies.

Consider that additional food sensitivities are common among Hashi’s patients. Test with @leapmrtand/or use an elimination diet to identify your personal triggers.

Work with a functional practitioner who understands how to test adrenal function. I see too many clients diagnosed with hypothyroid and anxiety who never address underlying adrenal issues, which are sometimes worse than the underactive thyroid! Test don’t guess!

️Check your Vitamin D! Several studies have highlighted the importance of adequate Vitamin levels in reducing inflammation associated with autoimmune disease. In fact, a high-normal level may be beneficial for autoimmune sufferers.

Wine: Healthful or Harmful?

Fri, 08 Mar 2019 03:43:42 GMT

I'm often asked about the health benefits of alcohol, especially wine since it's a part of the praised anti-inflammatory Mediterranean diet. Most of the research points to alcohol as a pro-inflammatory ingredient, but that may depend a lot on ingredients.

Bottom line: alcohol is not really a friend of our gut but yes there are some aspects that support health depending on what you buy. Common additives which ARE NOT labeled: sugar (!) tannins, acids, copper sulfate (removes odor, also toxic to liver and kidneys in animal studies ), coloring agents, DMDC (an antimicrobial agent).

Things to look for when buying wine:

choose organic with no added sugar (Fit Vine is a brand found in most grocery stores)

Other things to consider:

Pinot noir is highest in the antioxidant resveratrol which justifies moderate consumption
Italian Sangiovese and Australian Shiraz tend to have lower chemical additives

TheTruth About Gray Hair

Sat, 10 Nov 2018 03:46:50 GMT

Every wonder what's up with gray hair? It's absolutely beautiful but not everyone is thrilled with premature gray hair. Is it really caused by stress? Why do some people "go gray" sooner than others? There are genetic factors, but can nutrition also influence its onset?

Gray hair may be partially caused by a buildup of hydrogen peroxide in the hair follicles.
GPX is a gene that codes for glutathione peroxidase production which normally safely converts hydrogen peroxide to water.
Poor nutrition status and/or a lack of antioxidants (Vitamin C, glutathione especially) can contribute to poor GPX function which then slows the conversion of hydrogen peroxide to water causing a buildup in the hair follicles.
Homocysteine, an inflammatory signaling molecule brought on by stress or diet-induced damage, can also build up and produce hydrogen peroxide when certain detoxification pathways in the body aren't functioning optimally.

So what can we do??

We can start by cleaning up our genes. And that means clean air, water, and food. Avoid industrial chemicals as much as possible. Remember what goes on your skin goes into your skin too, so reducing household chemicals and cleaning up skincare products is equally as important as whole food.
Reduce stress as much as possible by aiming for 7-8 hours of sleep per night, getting moderate exercise (HIIT exercise 7 days per week might be as harsh on antioxidant production as no exercise).
Increase glutathione production (the body's "master antioxidant") by incorporating cruciferous veggies into your daily diet and again, avoiding industrial chemicals. ---NAC is a simple supplement that contains cysteine, a building block of glutathione, which can be helpful if cruciferous veggies aren't a daily part of your diet.

Hormone-Inflammation Connection

Fri, 12 Oct 2018 02:48:36 GMT

Inflammation--from a diet high in processed food, too little OR too much exercise, medication, unmanaged stress, and hormonal imbalances causes an increase in estrogen and insulin which then increases estrogen even more. When the body holds onto excess estrogen, inflammation increases and weight loss becomes very difficult. Don't ignore the underlying nutritional and health implications of imbalanced hormones! Excess estrogen is very common (even sometimes in men it's an issue!) ingI recommend work with a qualified practitioner to check and interpret hormone levels before attempting to influence them with supplements.

There are, however, dietary and lifestyle interventions which can help to lower excess estrogen:

Eat a low-glycemic, anti-inflammatory diet high in cruciferous veggies.
Support the gut with probiotic foods (fermented veggies, no-added-sugar kombucha). A probiotic supplement may be appropriate if antibiotic use has been frequent and/or if chronic digestive issues exist.
Avoid the 3 P's: perfume, plastic, and pesticides. Schedule "me" time in the form of meditation/prayer, massage, time in nature, and FUN!
Use medications wisely. Get to the root of a long-standing issue rather than suppressing symptoms.
Work with a knowledgeable practitioner to further support estrogen metabolism using personalized nutrition support and perhaps supplements such as DIM, Calcium-d-glucarate, and I3C.

Nutrition Prescription for ADHD

Tue, 13 Sep 2016 02:50:52 GMT

Why has ADHD become an increasingly common disorder?

There is evidence that diagnosis of the disorder has improved over the last 10-20 years. However, many patients and parents still wonder: “Is there anything I can do to improve my/my child’s ADHD symptoms in addition to medicine?” The answer is yes! Medication is considered the first line of treatment therapy for ADHD, but it is also true that lifestyle and diet modifications can make a significant impact on behavior and brain health.

There are several common nutrients involved with several brain imbalances such as Alzheimer’s, anxiety, depression, ADHD, and autism. Aim to incorporate the following key nutrients into at least 1-2 meals per day.

Magnesium, zinc, iron, and selenium are minerals which are crucial to the synthesis and mobilization of certain neurotransmitters that trigger emotional and behavior responses. A whole-foods diet with an emphasis on colorful vegetables can usually meet the body’s mineral requirements, but picky eaters may benefit from a multivitamin. Buy organic produce as your budget allows; use the Dirty Dozen/Clean Fifteen to guide you in buying organic where it matters most.

B-vitamins , especially B6 , are similarly involved in facilitating brain signaling. Sources of B6 include: fish, garbanzo beans, sunflower seeds, pistachios, poultry, whole potatoes, and non-citrus fruits (bananas, prunes). A nutritious diet can easily provide more than enough B6, so supplementation isn’t usually necessary except in the case of long-term prescription drug use.

Omega-3 fatty acids are well researched in terms of their association with neurological development and function. This makes sense as the brain is composed of 70% fat! Avocado, olives, salmon, grass-fed beef and pastured, free-range eggs are excellent sources of healthy fats. However, Omega 3 fats can be harder for some, especially children, to obtain through diet, so a supplement may be required. Ask for a brand recommendation, as Omega 3 oils are commonly contaminated.

A close connection has also been discovered between gut and brain function, called the ‘gut-brain axis.’ Essentially, a gut flora imbalance caused by stress, excess sugar, and/or antibiotic use may negatively impact brain health. Cultured foods such as kombucha, raw sauerkraut, and yogurt support healthy bacterial growth and diversity, but in some cases, a probiotic supplement may be beneficial.

Heavy metal exposure is strongly associated with lower IQ, reduced cognitive development, and neurological impairment. Therefore, testing for toxic levels of mercury, lead, cadmium, and arsenic may be beneficial in some cases where heavy metal exposure is suspected.

In summary, the ideal diet for brain health is whole-foods based, and high in antioxidants from colorful plant foods. Minimize your toxin load from additives, pesticides, trans fats (hydrogenated oils), and preservatives. Evaluate for common deficiencies like magnesium, B6, zinc, tyrosine, selenium, and iron. Ask about a probiotic if you have signs of gut imbalance. If these ideas aren’t enough to improve mood and focus, consider food and chemical sensitivity testing for a more personalized diet.