What is Leaky Gut and Do I Have IT?

What is Leaky Gut?

 

As I sit  here at Starbucks drinking a coffee that is not organic I contemplate the fact that I am writing to you about gut health while trying to destroy mine. 

 

You see, Leaky gut is the process by which inflammatory foods attack the lining of the gut and make it too thin. That process causes the cell junctions to break and then whole food particles, enzymes and bile to leak out into the body. 

 

What happens when enzymes meant to break down food substances and Bile leak into the body?

 

Bad, Bad things. 

 

The symptoms of leaky gut are far and wide, and typically treated by symptom management, not cause resolution. Medications like steroids, Immuno-suppressants, gas-aids, Pain killers, muscle relaxers and anti-acids. All of these have severe side effects that not only make the gut issues worse, but lead to a cascade of other health issues. Some of those include sleep disruption, bone demineralization (weakening), Brain fog, weakened immune system, death of glands, hormone dysregulation, ulcers and more. 

 

How do you know if you have a leaky gut?

  • constipation that is chronic and have difficulty going to the bathroom for a bowel movement 2-3 times a day 
  • bouts of Diarrhea that come on especially after a meal or seem out of the blue
  • If you have joint pain in the mornings
  • Joint stiffness in the mornings
  • Headaches, particularly migraines
  • Hives
  • Itchy dry skin, even with lotion
  • Autoimmune disorders like chronic fatigue, adrenal fatigue, eczema, 
  • Allergies to food and environment
  • Sinusitis, ear infections, Sinus infections
  • Runny nose

 

How do you treat it? 

The first way to treat anything is to get rid of the triggers and then work on repairing the tissue. This process, depending on how much damage is present, can take months to years. Most of our clients find relief within 6-10 months using a specific protocol. That protocol includes supplements, Mindset work, Nutritional strategies and specific coaching. They focus on understanding the deeper nervous system triggers as well as the superficial things like food and environmental triggers. We want to make sure that it is a whole person approach, because no system in the body functions without the other. 

 

If you are interested in our Healthy Sexy Gut Vitality Program, we can book a Free Health Strategy Call  to see if we are a good fit to work together. 

 

While this is not a weight loss program, some people will lose weight through the time due to the nutritional strategies employed. 

Hangry: Part two


Reactive Hypoglycemia looks like:


Sweating, headaches, Feeling Faint, Pale skin, Shakiness, Nausea, need to eat every few hours.(2)


But why?


Poor Insulin Sensitivity, Adrenal Fatigue, And poor management of Blood Sugar.


Insulin Resistance:


Unfortunately, due to SAD and lack of a central family, we are seeing Insulin Resistance occur as young as 4 years of age. This is a recent development, but comes with the increase in fast food, expansion of the aisles of processed goods, increased sugar, and poor management of children’s behavior. It is thought that at least one third (1/3rd) of Americans, even those that appear healthy, are insulin resistant. (3)


Insulin Resistance is a Hormone Imbalance. It is basically the body’s rejection of a hormone at the cellular level. This is important primarily because the entire job of insulin is to shuttle Blood Glucose from the Blood into the Muscle where it can be used for energy. If this does not happen, the body will store sugar as fat. This means that Obesity is a Hormone Dysfunction. If we can fix the hormone issue, we can fix the obesity issue.


What else goes wrong with insulin resistance?


Glucose is free to move around. EVERY blood vessel in the body has a corresponding nerve. Glucose is Toxic to Nerves. They actually prefer Ketones.
The Exposure to glucose is what causes neuropathy. So, if you are someone who suffers from Hangry and weird tingling in the hands or feet, it is likely you have insulin resistance.


What the American Diabetes Association has to say:


Insulin resistance and Diabetes are a PROGRESSIVE disorder. This disorder happens due to the lack of the body’s response to insulin. It requires that a person eat every few hours to maintain blood glucose. They will eventually need insulin to manage said blood glucose and increasing doses over time.


So What if they are wrong? What if you fasted, taught the body to function on Ketones?


What if you lost weight? What if you felt Less Brain Fog? What if you didn’t need the insulin? 2 short years ago it would have saved you $2000-$3000/year. The cost of insulin, a drug that the pharmaceutical industry and the ADA says is life sustaining, had gone to over $300/unit. In 2021 congress had to step in and voted to cap insulin at $35/month. That is still $420/year. And the government has a say in your health. The same government that helped write the food guide pyramid.

The one that says you need more processed grains than real food.

Are you comfortable with that?

Register here if you want to fix your Engine, Your weight, Your Insulin and your Brain in 2022.

Adrenal Fatigue


This is a REAL disorder. It basically occurs with time, but can occur due to an illness. The adrenal glands sit on the kidneys. They produce cortisol in response to stress. The stress should be short lived and easily managed. The state of chronic stress that we are in now has made this disorder so common that no one knows what normal is anymore.


You shouldn’t need a cup of stimulants to get going in the morning.


You shouldn’t need caffeine or food between lunch and dinner to get through the afternoon slump


You should be able to wake up easily without an alarm


You should have enough stored energy to get you to at least 4 hours of being awake before stimulants or food are needed.


What happens?


Normally, you would wake up and around 30 minutes later your cortisol would spike and hold. Then it would start to slowly decrease over a 12 hour window.


At the end of the 12 hour window your body would start producing melatonin and you would want to sleep.


What is actually happening in most of the population:

Cortisol spike occurs but is approximately 1/3 of normal. Then it declines so rapidly that melatonin starts being produced around 6 hours after waking.


When stress comes you should see a short spike. What we see clinically is that the spike does not occur.


How does it relate to Reactive Hypoglycemia?


Normally: those little spikes to stress would allow adrenaline and cortisol to carry you to the next meal without Hangry.
Since your body is starting off in the rear of taxes, it can not carry you.

The adrenal glands control the thyroid. Or the Engine. Not enough gas, the engine stops.

So How do we fix it?

I run a program to do exactly this.

Register here if you want to fix your Engine, Your weight, Your Insulin and your Brain in 2022.


5 Steps to Stop Hangry:


Better known as Reactive hypoglycemia
1. Fast. The hunger and satiety ( I’m Full) Hormones function on a 12 hour window. You should aim to eat in 10 hours of the day or less. 3-4 days a week you should aim to eat in 8 hours or less. You should also stop eating 2-3 hours prior to bed. This allows your body to work on digesting food prior to bedtime so it can work on restoring your body while you sleep.


2. Water: Depending on where you live in the country you need 80-120 oz of water. More if you exercise a lot or work a manual labor job. The first thing you take in during the day should be 32 oz of lukewarm water that has a pinch of sea salt or electrolytes that don’t have added sweeteners and lemon in it. This is to help flush out the toxins from the liver and the Kidneys that your body worked on overnight.


3. Don’t drink caffeine, especially if you need all the garbage in it, until you have been awake for at least 2 hours. This gives your adrenal glands a chance to come on-line and start healing. This allows your body to restore normal cortisol levels. This allows your Thyroid to function better. This allows your brain to understand the world before you stimulate it. For those of you who use your morning cup of joe to Poop, we have some other things to discuss regarding your gut.


4. Protein. Each meal you have should contain a clean, lean source of protein that is 4-8 ounces, depending on your size, amount of physical activity and your health state.


5. Vegetables and Fruit: you need 15 servings or 7.5 cups of vegetables and 5 servings or 2.5 cups of fruit Each Day. That means that you likely need 6 ounces of vegetables and 4 ounces of fruit at each meal, plus snacks that consist of fruits and veggies.


6. Healthy Fats: Nuts like almonds, walnuts, pecans, Pistachios. Fruits like Avocado. Oils like Olive, Coconut, and Avocado. every day should be eating in no more than 1/2 cup. Total.


7. Eat with patience. Take time to chew your food. Sit down and eat the meal. Take a walk afterwards.

8. Don’t drink more than 8 ounces with your meal.


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1 U.S. Department of Agriculture, “2012 Census Highlights: Farm Economics,” ACH12-2, May 2014. See also Environmental Working Group, Farm Subsidy Database, https://farm.ewg.org.
2 https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/reactive-hypoglycemia/faq-20057778
3 https://www.healthline.com/nutrition/insulin-and-insulin-resistance

Key Words: Diabetes, hangry, healthcoachmarci, healthy weight loss, insulin resistance, metabolic reset, own your health, reactive hypoglycemia, weight loss, blood glucose, low blood sugar, experience hypoglycemia, glucose level, blood sugar levels, physical activity, hunger, health condition, symptoms of hypoglycemia



Hangry? Shaky? Do You Need to Eat Now, Or Else?

Hangry?

What exactly is hangry? It’s that past the point of no return irritation that occurs because your body is having a response to Blood sugar levels. Usually, they’ve dropped below what the system wants and the Adrenal Glands are not able to help by boosting Cortisol. Many people think this is just a day in the life. They spend most days with moments of Hangry, and think that it’s normal. Usually, it happens when they get distracted and forget to eat. Or, when a large group decides to do an activity and no one can decide on a meal or restaurant. Sometimes it occurs due to poor food choices the day before and inability to regain control so the immediate reach is for sugary or starchy foods.

I am here to tell you: IT IS NOT NORMAL

Register here if you want to fix your Engine, Your weight, Your Insulin and your Brain in 2022.

So Why Is it So Common?

The Standard American Diet, or SAD for short.

You see, SAD says that we are supposed to eat

  • grains
  • Starches
  • Legumes
  • Very small amounts of Proteins in comparison
  • Small amounts of Veggies and Fruit in comparison
  • Dairy is the only fat listed…. What about nuts and avocado?

Why is it Wrong?

The Food guide pyramid is developed by the USDA. Agricultural Goods are one of the highest GDP products, other than healthcare, in the United States at 5.2% or just over $1trillion. Also, the government subsidizes GRAINS more than any other agricultural good in the United States(1). More than half of the $20 Billion a year in fact goes to subsidize grains in the States. Can you see the conflict of interest?

Then, let’s talk about those pictures. Do you see any actual whole grains? I don’t.

What I see are products that were processed so far that the body can not recognize them. Products that have sugar and preservatives added. How much does that picture look like this one?

The answer: NOT AT ALL. And why is that? Many reasons. The primary being that they don’t look appealing. Second, they are hard to digest. The process of Processing them leads to depletion of the actual fiber and nutrient dense Germ portion of the grain. All that is left is the starch or endosperm. With the fiber removed, you must treat the grain to get the body to further digest it and not turn it to sugar. Not sure? Look at this image:

 

Tired of Blood sugar issues: Register here if you want to fix your Engine, Your weight, Your Insulin and your Brain in 2022.

So what is Reactive Hypoglycemia or HANGRY?

What it actually is is the process by which you can long term develop Type II diabetes.

Gluconeogenesis:

This is the process by which the liver, and to some extent, the kidneys produce Glycogen, or Blood Sugar.

During the process, all Organisms, including plants, fungi and bacteria, take the chemical pyruvate and turn it into glucose. Notice, I said ALL organisms. When was the last time you saw a Mushroom eating a slice of bread? Tree Moss eating a Blueberry Muffin? Clovers eating a bowl of rolled oats?

Need a Guide to help you get to your best health?

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1 U.S. Department of Agriculture, “2012 Census Highlights: Farm Economics,” ACH12-2, May 2014. See also Environmental Working Group, Farm Subsidy Database, https://farm.ewg.org.
2 https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/reactive-hypoglycemia/faq-20057778
3 https://www.healthline.com/nutrition/insulin-and-insulin-resistance

Healthcare Spending in United States Out of Control

Drivers for Health care spending differ across top income earning countries

In 2016 the Total cost of Healthcare in the US was 17.8% of the GDP, according to a study published in JAMA, and was double that of other similar high income countries.

What was evaluated:

  1. Overweight and Obese Population: the US was the top by 20%, with 70.1 % of the population falling in the overweight to obese category. With obesity comes a link to 63 other significant health conditions, including high blood pressure, colorectal cancer, Heart disease, Metabolic syndrome (diabetes included), and Back Pain
  2. Average population of smokers: we did well here coming in second to last at only 11%
  3. Average number of Hospital beds per capita: equal to other countries
  4. Average number of physicians per capita: equal to other countries
  5. Imaging: we image across all types at three times the rate of other countries.
  6. Insurance coverage: 90% of US compared to 99% of other countries, but higher in private insurance at 55% of Americans.
  7. Administrative costs of Care: 8% in US compared to 1-3% in other countries
  8. Pharmaceuticals: $1444 in us per person compared with $466-$933 in other countries
  9. Salary of Physicians: US avg $218k, Other countries $88k-150K

What does it mean?

  1. We allow too much oversight from the industry in the healthcare space.
    1. The pre-approval process is set in place by the insurance companies.
    2. Authorization of care is set by a protocol based on research that is not up to current standard of practice
    3. we are allowing business manager to practice medicine without a license by setting the protocols in place.
  2. Medicare needs a tax hike
    1. In order to allow providers to see medicare patients they need a rate hike
    2. A rate hike would be driven by a tax increase
    3. the last time income tax payable to medicare and social security occurred was 1990. That was 31 years ago. 
  3. Stop allowing pharmaceuticals to drive healthcare
    1. The only way to CHANGE your health is to CHANGE your living
    2. Processed foods are not Nutrient dense.
    3. We are thee most overfed, under nourished society in history
    4. Stopping the drug industry from advertising and giving kick backs to government officials and physicians is a start
    5. starting to actually take responsibility for health is the true STEP IN THE RIGHT DIRECTION

50% more spending, Sicker population

Last year, the Center for Medicare and Medicaid Services reported that the total amount spent on healthcare was $4.8TRILLION. That accounts for 18% of the GDP. Yet, we suffered more than most countries in the pandemic. the previous year, 2019, the cost for health care grew almost 5% and were 17.7% of the GDP.

Even without a pandemic, we are not healthy. With cancer, Obesity, High blood pressure and stroke leading as causes of death.

 

 

If you are truly ready to change your health, Click this link and Register for our program on Restoring Health Now

In 12 weeks, We can rest

  1. Metabolism
  2. Mindset around health
  3. Mindset around nutrition
  4. Gratitude
  5. Fight or Flight reactions
  6. Digestion
  7. Gut Health
  8. Burnout
  9. Fatigue
  10. Sleep

Thyroid Dysfunction: Overall Health Part 2

Thyroid and Hair Loss

Many people start to suffer what is called hormonal alopecia. It is the systemic loss of hair from all over the body with the loss, or gain, of certain hormones. The most common type of hair loss for women is due to thyroid dysfunction. The areas that we typically notice is the thickness of mane hair, or a shrinking ponytail. But, eye lashes coming out and or thinning of the brows, particularly the outer 2/3’s is fairly significant and should be noted. It IS A REASON to have you thyroid tested.

In Many cases, thinning brows, or a slimmer ponytail might be your only true indicator that the thyroid is struggling. This is because the sleep issues in the current day and age are rampant. Devices, job and school requirements and stimulant intake disrupts what we consider “normal sleep”. Since most think 1 bowel movement every 2 days is normal, this may also be missed. (See Previous Blog). Weight fluctuates for many college students and athletes as they exit high school and collegiate sports as well, so that might not be a great indicator.

Why Is my Hair Thinning a symptom?

Because the hair grows sin 4-6 week cycles, If you are not able to maintain growth due to poor thyroid function, you will start to see global sparseness in the hair. The patterns is across the entire scalp, not just the top or the front. It is related because the thyroid controls the ongoing functions that support the system as a whole to remain WHOLE. If you are lacking in nutrients required, you will start seeing hair loss sooner than diagnosis. This is because “Sub-Optimal” levels of thyroid can lead to long term damage.

What Can I do about Hair Loss and Hormones? (1)

  1. Take a Quality Muti Vitamin 
  2. Take Extra Vitamin D and Know your levels (25OH-VitD should be between 50-80, 30 is considered normal)
  3. Get 15 Veggies and 5 fruits Daily
  4. Get Enough Protein (1.9kg/pound females; 2.4g/pound males)
  5. Get some Protein from collagen
  6. Sleep 8-10 hours daily
  7. Eat iodized salt
  8. Eat crustaceans (selenium, iodine and zinc all support thyroid).
  9. Eat Brazil Nuts (4/day for selenium requirements)
  10. Get tested Early and Often.
  11. As young as 18 but before age 24. (normally recommended at age 32)
  12. Run a FULL Thyroid panel (most run TSH and Total Thyroid)(2)

 

  1. 1. https://www.endocrineweb.com/news/thyroid-diseases/thyroid-conditions-hair-loss-help#:~:text=What%20does%20thyroid%20hair%20loss,hair%2C%20and%20eyelashes%2C%20too.
  2. https://thyroidpharmacist.com/articles/need-know-thyroid-disease/

Thyroid Dysfunction: How does over all health affect this?

Thyroid. Weight Gain. Hair Loss

All of these terms fall together when we think about thyroid dysfunction, but there are a lot of reasons why each symptoms is important. There are also many ways to support the thyroid without medicating it first.

The Blogs of the last few weeks had focused on weight management and goals around weight. This can be considered an extension, but for different reasons. The thyroid is the endocrine gland primarily responsible for metabolism. Many don’t know this, but the thyroid gland can control heart rate, sleep cycles, hunger cycles, sweet tooth, salty cravings, and kidney and bladder function. Your thyroid also can have an impact on mental clarity, focus, memory and mood. (1)

HPA-axis: Health in balance

The thyroid, anterior pituitary gland and hypothalamus create that HPA axis in conjunction with the adrenal glands and are a self regulatory system for maintenance of glandular function and hormone production in the body. The HPA axis is stimulated primary by signals released from the liver. When given the right stimulus, with all the available nutrients in surplus, the system is flawless. IF there is a lack of nutrients, or there is toxic load increase in the liver, the system hits some bumps. Those bumps can cause major health issues.

Hypo- Low Thyroid:

This condition occurs for many reasons. There is a subclinical hypothyroidism that many times goes undiagnosed until a problem arises, but is often still last to be treated. People with hypothyroid often suffer feeling cold all the time. They have cold hands and feet, even if it is 100 degrees outside. Bradycardia, or a rather slow heart rate at rest is also a symptom. Now many athletes have bradycardia, but most don’t also feel cold all the time. slow heart rate at rest is looking at someone who drops often into high 40s or low 50s after being at rest lying down for 10 minutes. Weight gain is a symptoms of low thyroid. Constipation. This, as discussed in the last blog, is a huge factor. Many think not voiding fecal matter for 1-2 days is normal. IT. IS. NOT. People also often feel tired, lack of desire, lack of motivation.

Hyper- Fast or high Thyroid

Some might think this is what they want. I can introduce you to a few people who can tell you that if this persists longer than a month, you want it to stop. Tachycardia. The opposite of Bradycardia. You can see resting heart rates above 120. Now, if your not sure what that feels like, go for a run walk for 30 minutes where you run for 1 min walk 1 min. And try and cary on a conversation. It’s HARD. It’s EXHAUSTING. And let’s say you are a nurse who must wear scrubs, lab coat, Procedure covering gear, shoe covers, hair covering, face covering, and talk through discharge instructions with each patient. Are you sweating yet? Imagine this daily. Usually, the doctors will ask for you not to exercise until it is regulated as well. That would be awful for many who use exercise as a mental health boost. These people also often have muscle weakness, intolerance to heat, tremors, and diarrhea.

How do you Support Thyroid Naturally?

  1. Eat a healthy well balanced diet with a lot of fruits and vegetables. (15 vegetable, 5 fruit/day0
  2. Get enough protein (males 2.4 g/kg body weight per/day; females 1.9g/kg body weight/day)
  3. Have some protein come from collagen.
  4. Set a sleep schedule
  5. Use a Good Quality Vitamin.
  6. Each iodized salt
  7. Eat crustaceans (selenium, iodine and zinc all support thyroid).
  8. Eat Brazil Nuts (4/day for selenium requirements)
  9. Get tested Early and Often.
    1. As young as 18 but before age 24. (normally recommended at age 32)
    2. Run a FULL Thyroid panel (most run TSH and Total Thyroid)(2)
      1. TSH

        Optimal versus Normal Thyroid Lab Values
        Comparison of Optimal versus Regular values
      2. TPOa
      3. T3
      4. Reverse T3
      5. T4 Total
      6. Free T4
      7. FTI
      8. Resin F3 Uptake
      9. TGB
1.https://www.ncbi.nlm.nih.gov/books/NBK500006/
2. https://thyroidpharmacist.com/articles/need-know-thyroid-disease/

Weight Loss: Tried and Failed Goals Part 3

Poop

How does Pooping affect my weight?

In the last blog on the 25th of February, You may have noticed that I mentioned regular bowel movements as a way to loose weight. Or that not having 3 bowel movements a day can cause weight gain. So Why is this?

Constipation is the Devil when it comes to Detoxification

Constipation occurs when our food bolus byproducts move through the intestines too slowly. This can be caused by a bunch of different factors, so let’s go over a few.

  1. Dehydration:

    1. Your Body needs between 80-120 ounces of non-caffeinated Fluids a day, mostly from water.  You can have 4-6 ounces of juice or lemonade. Even the occasional Sprite or decaf root beer. But mainly, it should be water
    2. water helps bulk up stools so they can pass easier through the intestines
    3. Sticky materials move slower, so hydration makes them less sticky.
    4. Hydration is key daily throughout the, not all in one day or all at one time. I’ve heard many people say they drink 90% of their water before lunch, yet they still eat dinner. That meal has trouble making it through because less water is still available to move it.
  2. Poor Gut Microbiome:

    1. If your gut flora is out of balance you will crave more calorie dense, nutrient deficient foods
    2. The poor ability to have balance in the gut doesn’t allow certain types of foods to be broken down properly, thus poor nutrient absorption
    3. Poor nutrient absorption leads to Whole Food Pieces being present in the stool, making it stickier
    4. Can lead to IBS

How does Pooping decrease my weight

  1. Toxic Load is no longer High

    1. the number one reason you can not loose weight is that your body is storing toxins as fat.
    2. The environment, Food, Stress daily causes toxins to increase.
    3. Bowel movements, along with perspiration (Sweating) and Urination are the number one ways to eliminate Toxins
  2. You stop STORING that weight of your Poop.

    1. Some individuals carry up to 20 pounds of poop inside them
    2. Gas is not longer trapped, causing you to weight less, because the poop is exiting as well.
  3. Decreased Inflammation

    1. If you get rid of the toxins in your poo multiple times a day, there is less to cause inflammation
    2. You dont strain to go to the bathroom, decreasing the risk of inflammation, hemorrhoids and fissures in the colon/anus.

What other things cause constipation?

A variety of things can cause more constipation that the list above. Some of those include viruses. In June of 2016, the Yale Daily News reported finding that herpes type viruses, including shingles, epstein-barr and chicken pox, could cause constipation.

The Westchester Health Blog indicated that parasites are often linked with constipation. Bloating and gas as well as 8 other symptoms could indicate that you have a parasite.

A slow gallbladder can also cause constipation.

What should my Bowel movement look like?

Remember too that constipation can look a variety of ways. Difficulty going, not going enough, rabbit like pellets, stools that have lines, cracks or fissures.

Your Stool should be somewhere between the texture of a ripe banana to soft serve ice cream. It should take you less than 10 minutes to complete a bowel movement. You should not have to “bear down”, grunt or hold your breathe. And it should occur no less than 3 times a day, but optimally 4 times daily.

If you are interested in improving your Gut health and Poop Health, Schedule a Discovery Visit

Weight Loss: Tried and Failed Goals Part 2

What are other factors that affect weight Gain?

How many of you have tried a “detox”, “Cleanse” or a “reset”?

How many of you gained weight during that time?

I did. Every February for a decade, I did a 4 week detox and reset. I focused on getting 15 servings of vegetables, 3 servings of fruit, and 3 6ounce servings of Protein a day. I skipped the caffeine, cut out sugar and had NO PROCESSED FOODS.  The last two years that I did that cleanse I gained 12-14 pounds of fat in 28 days.

How do I know it was fat?

None of my pants fit. which meant it was abdominal weight gain. That weight gain is ALWAYS fat around the organs. It is also the most dangerous type of fat. Because it causes metabolic disorders like: Heart Disease, PCOS, Diabetes, Infertility, Menopause, Kidney dysfunction, Fatty Liver syndrome, etc.

So Why did it happen?

If you remember from last summer, I wrote a blog about Lemon water and detoxification. That Blog is important because it contains information about why we gain weight.

“The solution to pollution is dilution”

Your body only knows one way to “dilute” toxins. Toxins come from all over the place. The air, the food that we eat, The Body products we loose, The STRESS we don’t manage. IF your body can not get rid of the toxins, it will store it. The place it stores best, because it is the most binding area, is FAT CELLS. If your toxic load is too high, you will store in the fat cells.

If you are unsure what Toxic load is, Please read this blog 

What other things make you hold onto your fat, instead of burning it?

  • NOT Pooping 3 times a day

    • Failure to defecate a few times a day causes the toxins to be re-absorbed into the blood stream.
  • Hormone imbalance.

  • If your hormones are out of balance, particularly if you are estrogen dominant, No Nutrition Plan will work. IT is important to get hormone testing done each year after the age of 30, First Pregnancy, or infertility issues. So what hormones?
    1. Estrone (E1)
    2. Estrodial (E2)
    3. Estriol (E3)
    4. Testosterone Total and Free
    5. TSH
    6. T3 Free and Total, reverse
    7. T4 Free and Total
    8. TG Antibodies
    9. TPO antibodies
    10. DHEA-s
  • Vitamin D Insufficiency.

  • In 2011-2012, it was estimated that 82% of the poulation had vitamin-d deficiency. Why so prevalent? Insurance companies don’t cover the testing, but it should be done yearly starting at age 20 according to this study
    1. Vitamin D deficiency was labeled as having 25(OH)D3 less than 50nmol/L.
    2. In Functional medicine, we would like to see this number closer to 70nmol/L;
    3. but most physicians say that 33nmol/L is adequate because it falls in “normal range”.
    4. VitD is the number one vitamin used to repair ALL tissues and is the Backbone for every hormone produced in the body, including thyroid.
  • Thyroid dysfunction that is Misdiagnosed.

    1. Most physicians don’t order a TPO antibody test. This test can indicate AUTOIMMUNE thyroid, which requires a different medication than Synthroid
    2. Many people on Thyroid meds still suffer from poor sleep, foggy brain/memory, thinning hair and eye brows.
    3. Thyroid isn’t tested regularly, even with a family history, until age 32. If you have family history, start asking for it to be tested annually at age 20 or if you have irregular or heavy menstruation; Difficulty loosing weight, fatigue that seems excessive.
    4. Don’t settle for Normal ranges. The Clinical Range is too wide. The optimal range is much narrower:
      1. TSH 0.5-2.0 uIU/L (clinical 0.2-5.5)
      2. Free T4 15-23 pmol/L (clinical 9-23)
      3. Free T3 5-7 pmol/L (Clinical 3-7)
      4. Reverse T3 11-13 ng/L (clinical 11-21)
      5. TPO antibodies <20 IU/L (clinical <35)
      6. TG Antibodies <2 IU (clinical <35 IU)
  • GENETICS.

  • Your genetics can cause obesity for a variety of reasons. In this blog I cover some of the reasons. What is the most important thing to know? Only 5% of the world actually has a FAT gene. But, other genetic factors can lend to increased weight/mass on the body.
    1. Oxidative stress: In the world outside our bodies that looks like rust. On us it looks like dry, dull skin, wrinkles, inflammation and weight gain
    2. Inability to Methylate: your body uses B vitamins to produce and recycle some hormones so that your body has less stress. It also uses B vitamins as a methyl donor for Glutathione. This is the most important antioxidant that you can use in the body for tissue repair.
    3. Poor Detoxification Methods: Sometimes we are genetically set up to fail in Detoxification through the liver. This organ does 87% of detox in the body, so it’s important to support these pathways.
    4. Poor Lipid metabolism: some of us are predisposed to have the ability to burn fat and eliminate cholesterol. The only way to manage this is with a LOW FAT diet and exercise. These people DON’T respond to cholesterol medications.
  • Parasites, Mold, Heavy Metals

  • When most of us do a cleanse, we focus only on foods, but we forget things like metal fillings in our mouth. We forget that Parasites can come from ANYWHERE and can pass undetected until they cause a health crisis. Mold creates so much dysfunction in the body that it can not work on healing, it can only focus on fighting.
    1. It takes a different type of cleanse to get rid of these types of infections
    2. Lyme disease can be included here
    3. epstein-barr can be cleared through this type of cleanse.

If you have more questions about doing an in-depth cleanse, Let’s Talk. Set up a Discovery Visit Here.

Weight Loss: Tried and Failed Goals

Today, I want to talk about weight loss and health goals.

3/4 people set a goal of weight loss each January

According to consumer reports, 75% of Americans want to loose weight each year. 68% of them report they will use cardio to do it. But, as we should all well know by now, running on the treadmill won’t get the results you want.

Why Cardiovascular activity isn’t enough:

Let say that in a day, you take in 1800-2500 calories. Those calories start with a 480 calorie drink from Starbucks and some egg bites or an egg sandwich. Near 10 am, you have s light craving so you wander to the break room (read kitchen currently in this pandemic) and look at what’s available. You choose the one donut that is left.  At lunch time you think you’ll eat a bit healthier, so you grab a salad with a hardboiled egg, some bacon and avocado. Then you put on the ranch or blue cheese dressing that comes in the package. You also have a cookie at the end of lunch, because, hey, you ate healthy. you can cheat, Right? Then for dinner you have chicken and rice.

You calorie intake: closer to 2900; Fat intake: 108 grams; Carb intake: 178 grams; Sugar intake: 98 grams (15 is daily requirement); Proteins intake: 81 grams

This is the standard American diet (SAD for future reference).

“You can’t out run a bad diet”

This statement is more than true, but what is a good diet? How do I make adjustments? What Diets are not fads?

  • KETO: According to Wikipedia, the diet is high fat, adequate proteins,  low carb diet used in medicine to treat epilepsy. The diet brings the body into ketosis by having the liver convert fatty acids into ketone bodies that cross the blood brain barrier. Ketosis occurs in the absence of carbohydrates transitioning into glucose. The diet originated in the 1920s.
    • This brings up the question: what is adequate protein? Answer: 1 gram of protein for every pound body weight at a healthy weight. Avg female is 115g-145g/day Avg male 145g-190g/day. Keep in mind the body only absorbs between 28-40 grams at a time. And that can be based on activity level. After a strenuous workout your body will use more.
    • What is low carb: 75-100 grams.
    • Calories: 1 gram of fat = 9 calories; 1 gram of carb or protein = 4 calories.
    • Who should NOT do this diet: people that already have ketones in their urine due to diabetes, or other metabolic disorders. People with Kidney dysfunction, kidney stones, or kidney and bladder infections. People who lack a gallbladder, have high cholesterol or have pain after 30 minutes to 2 hours after eating.
    • When and how long might i do this diet: 6-8 weeks maximum to train to the body to burn fat for fuel. Then switch to High Protein Nutrition plans.
  • Calorie restrictive: 1200kcal
    • This diet again should be maintained for short periods of time because it can have health benefits, but also detriments.
    • You must focus on hitting your protein goal daily and not eating processed foods so that you can eat plenty of vegetables and 3 servings of fruit per day.
    • This Type of eating should be “Cycled” in a fashion of 6 weeks on 6 weeks off or 12 weeks on 12 weeks off, depending on how much weight you have to loose.
    • Daily goals: Protein 125, Carb 100 or less, fat 35-45 depending on carb intake.
  • Paleo: goal of 1800-3500kcal per day depending on fitness, age, sex
    • Originally posited as a healthier way to eat in 1890; Made famous in 2002 with the book “The Paleo Diet”
      • 5 Previous books also exist.
    • Goal is to eat absolutely No Processed foods, No Dairy, No Alcohol, No Salt, No Processed Oils, No Coffee, No Grains, No Sugar and No Legumes.
    • You can eat Honey and Pure maple Syrup when In Season only (think spring/summer.)
    • Fairly similar to the Mediterranean diet when looked at overall. Think 15 servings of veggies and fruit, 6 oz protein each meal. Almost no processed food. (although does allow alcohol and 2-3 oz espresso daily).
  • Mediterranean Diet: Goal of 1600-3500kcal daily based on activity levels and Weight loss goals.
    • Consume 6-8 oz of vegetables 3-4 oz of fruit 1-2 ounces of yogurt or cheese and 4-6 oz of fish, lamb, or bird (Chicken, Turkey, pheasant, quail, etc) each meal.
    • Snacks are fruit or vegetables, including olives and nuts
    • You can have 6 oz wine daily. 2-3 oz of espresso, without sugar and milk, daily
    • 1 serving of grains (unrefined) per day or 1/2 cup
    • Started as research in the 1960s regarding why Americans have more health concerns like heart disease, obesity, diabetes than Mediterranean European Counter parts.
    • Also shown to reduce risk of Depression, Alzheimer’s, Seizures, Cognitive decline.
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  • Intermittent Fasting: around since 1915, there are a variety of options: Calorie goals should still be 1600kcal-3500kcal on the feeding times based on activity levels, weight loss goals, age and sex.
    • 8:16: you limit eating to an 8 hour window and fast for 16. Many recommend starting to eat later in the day as dinners out are more likely social events than breakfast. You should still stop eating 3 hours prior to bed time, or 7pm; which ever comes first. So daily you would eat between 11am-7pm.
    • 5:2 You Pick 2 days out of the week to fast, not back to back in the beginning, and then eat in a 10 hour window on the other 5 days. (See Proposed Schedule below)
      • Sunday eat between 10am-6pm
      • Monday Fast
      • Tuesday Eat between 10am – 6pm
      • Wednesday Eat between 10am-6pm
      • Thursday FAST
      • Friday Eat between 10am-6pm
      • Saturday Eat between 10am-6pm
    • 6:1 This way has you fasting for 14 hours, eating for 10 hours for 6 days, complete fasting for 1 day.
      • Sunday eat between 10am-6pm
      • Monday Fast
      • Tuesday Eat between 10am – 6pm
      • Wednesday Eat between 10am-6pm
      • Thursday eat between 10am-6pm
      • Friday Eat between 10am-6pm
      • Saturday Eat between 10am-6pm
    • 2019 study showed reduced risk of
      • Obesity
      • Heart disease
      • Insulin resistance
      • Diabetes
      • High Cholesterol
      • High Blood Pressure and
      • inflammation.
    • Important things to note:
      • If you have a sweet tooth, don’t keep sweets in the house. You will pop those in your mouth first after a fast and undo the good you did by fasting.
      • Diabetics should always consult physician and monitor numbers regularly (every 2 hours) until the body adjusts to the schedule
      • Exercise will likely be impacted

Strength training is the best way to loose FAT

I am sure you have heard the saying “Muscle weighs more than fat”. Well, that is inaccurate. The truth is muscle takes up less room that fat of the same weight. By almost half. So if you want to loose fat and be healthier, you have to build muscles.

Another misnomer is that strength training makes women bulky. NOT TRUE. Strength training, when done correctly, can actually trim you down at the waist, bicep, thigh and calf. Instead of focusing on a lot of weight, spend 6 days a week doing weights with 4/6 2-3 sets of 15-20 reps. You will get great tone, no bulk and improved strength. I can attest to this. I’ve been lifting heavy 3 days a week for the last 18 months. My thighs have lost 1/2″, but I have gained strength in my squat, Hamstring curl and dead lift. The other 3 days I focus on lots of reps with very little rest. I also do no less than 20 min cardio to warm up each session. Did you see that? 20 Minutes. Then, on day 7 I do a recovery cardio day.

Recovery includes family bike rides, hikes, walks. A light easy swim, Walk on a treadmill if the weather is bad, Rowing machine. All of it at “conversational pace”. Meaning I could sing the national anthem while still doing the activity without much effort.

One TRUTH that you need to hear: Muscle takes energy to maintain. That means that even at rest, the more muscle you have, the more calories you burn.

Where Do I start with strength Training then?

I use an app where a coach guides me through a series of questions to determine the right programming. The app allows me to take pictures, Measurements, Weigh in, Track food, Track Reps and sets with weights of each activity prescribed. I can also write notes about sleep, how I felt, what stressors were present, etc.

There are a bunch of these fitness apps. Mine is $50/year. If you want the link, email me

YouTUBE. There is so much stuff out there. You can find a workout with sheets as the resistance. No other equipment required.

Ask a friend who already works out

Search fitness on instagram or FB

What about the TIME it takes?

If you can not carve our 40 minutes a day for yourself, look at your priorities. I own a business, work 50 hours a week, run an online business, have twin boys in separate sports, cook a family dinner EVERY night and I still exercise EVERYDAY. I don’t do much social media and I don’t watch TV. I am an avid reader (2-3 225 page books/week).

Health is My Priority. What is yours?

 

 

 

Build Your Immune System In Cold and Flu Season

Other than a vaccine, How do I change my Immune system?

Poor Sleep can affect the immune system.

Research shows that Adults who are not sleeping well or not sleeping 7-8 hours a night are more likely to get sick after being exposed to a virus. This happens because the cytokines produced to defeat these viruses are low if lack of sleep or poor quality sleep occur. The research also shows that kids age 3-20 need closer to 10 hours of sleep per night for the same protective effect. 

How do I train myself to sleep better? Or My Kids?

This is always a hot topic. Sleep deprivation is as dangerous if not more dangerous than driving under the influence. So how do we change your outcomes? 

  1. Start by setting an alarm on when it is time to go to bed. Regardless of what you are doing, stop, finish in less than 5 minutes and go to your bedroom to get ready and get into bed. 
  2. Stop using electronics, including a kindle or iPad to read, after 7pm. Studies show that the stimulation from the blue light on devices like computers, television, tablets, and cell phones disrupt the normal cycle of melatonin production. This disrupts the brain’s ability to shut down and calm. That lack of calm can cause difficulty sleeping. 
  3. Get up at the same time EVERYDAY. Yes, even on the weekend. This is important because you’re teaching your body a cycle. When you get up, try not to hit snooze. Around time changes, the week leading in, start adjusting your alarm setting by 10 minutes daily so that you can adjust your body to the new time. 
  4. Stop all caffeine: tea, coffee, chocolate, stimulants in supplements; by 12 noon, or 9 hours before bed time. 
  5. Drink more water. One of the major causes of poor sleep at altitude is dehydration. Drinking more water can help your body rest more fully because it has enough solution to dilute the toxins it is processing and producing while you sleep. If you have a weak bladder and find yourself needing to wake up to go to the bathroom, stop drinking sooner in the day. As people are drinking more water, I ask them to do it gradually. So take what you have now and add 8oz to the day every day for a week. Then next week add 8 oz more. Do this Every week until you are drinking enough water (80oz/day).
  6. Exercise. This helps expend some of the energy you have and can help your body rest more fully. 

Did you know that there are more heart attacks, strokes and Motor vehicle accidents in the 2 weeks after the time change in the fall AND spring? Sleep Rules!

Supplements: What you need to know for immune health. 

A lot of people have no faith in supplements. The reason is the difference in the information about supplements. Some say they do nothing, some say they are necessary. Here is what you need to know about supplements: They are not all created equal, but they are mostly all created in the same spot and sent for labeling. Test your supplements. If it can not dissolve in 4 oz of white vinegar in 4 hours, your body can not get out what it needs from the supplement. Find the parent company. If they are a traditional Pharmaceutical company, the supplement is likely more valid. For instance: Whos is the parent company of Flinstones Vitamins?

Wish supplements help for boosting my health in relation to the immune system?

Vitamin C, D3 and B6 are considered the classic trio needed to boost immune system health. 

  • B vitamins help the nervous system, creates red blood cells and helps metabolize carbohydrates and fats. 
  • C is an antioxidant and fights for the body. 
  • D Helps absorb calcium, phosphorus, and is the backbone to MOST hormones produced by the body. 

Probiotics. 

While controversial, Probiotics are needed to help restore the gut. The gut is the primary place your immune system acts. Immune system is 80% in the GI system. Like other supplements, Probiotics have become a popular place to deceive. Make sure you by doctor formulated probiotics that require refrigeration. 

Consider Pre-Biotics and digestive enzymes. They help break down the food and get enzymes present that you need to break things down before you get it into the gut. 

ZINC

This is a mineral that you need in the body to help with many processes. IT helps fight invading bacteria and viruses. Dosage is 8g for women, 11 for men daily. The problem is, you can start to taste everything as metal. This means you need to back off the dose and then start taking a binding agent like psyllium husk powder so that you don’t overdose on metals. 

 

Eat healthy!

Cold and flu season kicks up in winter months, but they are there year round. One thing that happens in the warmer months is that the opportunity for fresh fruits and vegetables is more readily available at more favorable prices. Green leafy vegetables are a daily need. You should strive to achieve 10 servings a day and 5 servings of fruits. A serving is ½ cup. 

Lower your sugar intake. 

Many use the holidays, starting at halloween, as an excuse to eat whatever they want. Then, wonder why they get sick. The increase in sugar causes bad bacteria, like candida, to grow and overtake good bacteria in the gut. You can fight candida by taking a supplement called sacchromyces boulardi, but what if you just ate reasonably? I am not saying give up your one piece of pumpkin pie or the cranberry sauce. But do you need all the cookies, candy, half the pumpkin pie, etc? 

 

Make sure to checkout this link for great supplements

References

https://www.nbcnews.com/know-your-value/feature/daylight-saving-time-4-surprising-health-effects-falling-back-ncna929546
https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757