8 Sleep Hygiene steps that you can implement TODAY to regulate your natural biological rhythms.

At the root of healing, the first step is to balance the nervous system and get back to a normal natural biological cycle between cortisol and melatonin production.

The opposite of the stress hormone (cortisol) is melatonin. In functional medicine, we look at everything in ratios and balance.

Most of society is in a cortisol dominance, sympathetic nervous system SNS, or chronic Fight Flight stress-based state.

Often this state of being is very unconscious because we get used to this "just a way of life" mindset.

Sleep 101 (Rest and Recovery)

1. Set consistent wake and sleep times.
2. Wear blue light blocker glasses (amber glasses) starting at 6:30pm daily.
3. Create an electronic power-down (sunset) in your home. Switch off electronics, wifi, screens ideally a few hours before the set sleep time (step 1). Opt for (unscented natural) candle light or the soft glow of salt lamps.

4. Remove all bluelight and technology from the bedroom and have wifi on a timer. (See 5 easy low-cost steps to remove EMFs and harmonize your environment here.)

5. Install dark blinds.

6. Consider a weighted blanket. I recommend Baloo Weighted Blankets.

7. Set your thermostat to cooler temps overnight. The ideal sleeping temperature is between 60 - 67 Fahrenheit (15.6 - 19.4 degrees Celsius). This may vary from person to person. Consider the chilisleep systems if you are a hot sleeper or if you tend to feel cold at night. The chilisleep can improve your sleep quality and comfort.

8. Track Sleep quality with the Oura Ring.

55: 5 Steps to Rebalancing your Gut Health

Gut health is at the centre of human health and it’s no wonder that the gastrointestinal system is often referenced as our second brain and the body’s first line of defence against illness.  To get well, lose weight, or fix digestion, often it’s about looking deeper at healing your gut where the hidden underlying root causes of imbalance typically reside. Until you fix your gut, your immune system specifically takes the biggest hit. A condition called leaky gut happens when the lining of the gut walls becomes compromised overtime, the gut flora is imbalanced, and proteins from foods spill over into the bloodstream acting as foreign objects. All triggering the immune system to be reactive.  It is only after rebalancing the mircrobiome and the removal of fungal, bacterial overgrowth, parasites, or pathogens, that you’ll be able to fully reduce inflammation.

The long-term benefits of rebalancing the gut can include:

• Improved digestion and nutrient absorption

• Clearer thinking

• Deeper sleep

• Vibrant skin

• Increased Energy

• Weight Balance

There are several common symptoms of gut dysbiosis, a condition where the bacterial colonies of the gastrointestinal system are out of balance, which is closely associated with several other conditions including: IBS, colitis, candida, celiac disease, leaky gut, PCOS, chronic UTIs, as well as skin conditions such as acne, psoriasis, and eczema.

General symptoms of gut dysfunction often include:

• Weight gain

• Diarrhea

• Fatigue

• Vaginal or rectal itching

• Craving for sweets & carbs

• Bloating

• Heartburn

• Mood disorders

• Difficulty urinating

• Joint pain

• Hormone imbalance

• Gas

• Bad breath

• Anxiety

• Brain fog

• Low libido

• Muscle weakness

• Constipation

• Headaches

• Depression

• Lack of concentration

• Chronic allergies

• Sinus congestion

Step #1 to rebalancing the gut: don’t guess, test

One of the best courses of action, and the first places to start is with a wellness blood panel . This is truly the prerequisite step in order to have an overview of your health. Looking at bloodwork from an optimal functional perspective allows a great window into your gut health uncovering key deficiencies and early red flags. In addition there are some benefits to also looking at other functional medical lab testing.  It is the only way to really know what imbalances you are dealing with in the gut and to start building a holistic plan back to health.  Functional GI testing can uncover abnormal levels of bacteria such as small intestinal bacterial overgrowth (SIBO), candida, yeast, fungal overgrowth, H. Pylori, or other pathogens and parasites often associated with gut permeability problems.

It can take years of trials and errors and what I like to call, holistic Band-Aids such as, turmeric, frankincense, green tea powder, all in the attempt to reduce symptoms of inflammation; However, a nutritional and herbal plan alone is often not enough to get your gut back to a state of healthy balance.

Once you get the results back from the lab tests, you will then know exactly where you need to start, what you need to remove, and then work on sealing back up the gut walls.

More information: Blood Chem Panels + Functional Medicine Lab Service

Step #2 to rebalancing the gut: remove foods that harm and proceed with an appropriate yeast, bacterial, fungal, or parasite protocol 

There are certain foods in the list below that aren’t ideal for gut health which can feed unhealthy levels of overgrowth and pathogens.

Foods to Avoid

• Excessive amounts of saturated animal fats, high-fat foods, trans fats, hydrogenated fats

• Fried foods

• Dairy

• Food dyes

• Condiments and sauces

• Wheat and Gluten grains (barley, kamut, rye, spelt)

• Yeast-raised baked goods

• Alcohol

• Artificial additives and preservatives

• Processed nuts

• Carbonated beverages

• Processed and smoked meats

• Packaged and processed foods

Once you have your lab test results, you can work on removing the overgrowth and rebalancing the gut microbiome through a specific protocol such as a candida bacteria overgrowth CBO, SIBO, H. Pylori, or other parasite protocol.  These protocols work to specifically remove the biofilm and access the actual yeast, bacterial, or parasite overgrowth.  Otherwise, it is very difficult with herbal remedies or nutritional support alone to fully remove the imbalance.   Eating well can temporarily help, but often a relapse will occur since it isn’t strong enough to sustainably kill the unwanted pathogens to healthy levels.

Lab tests can also uncover other levels of toxicity such as heavy metals or mould, as well as, vitamin and mineral deficiencies.  From here, it is easier to come up with a personalized and timely plan to rebalance health through nutrition, replenish deficiencies, and remove toxins in the body.

Once you have rebalanced the gut, and sealed up the gut walls, you may find that you have less food sensitivities and that you can go back to eating a healthy balanced variety of foods.  Once you have completed your protocols, you can try reintroducing healthy foods one-by-one over a 3-day windows to observe how your body reacts.

Other Foods that May Need to be Temporarily Eliminated

• Gluten-free grains (oats, rice, quinoa, amaranth, millet, buckwheat)

• Nightshades; eggplants, peppers, potatoes, tomatoes

• Nuts and seeds (except hemp)

• High-lectin foods: beans, peas, lentils, peanuts, squash

• Bananas and high glycemic fruit: watermelon, mangos, papaya, pineapple

• Soy

• Corn

• Histamine foods: fermented foods, fermented vegetables, kombucha

Reset your Gut by implementing the 3 Day RESET guide and continue implementing it for 4-6 weeks for best results.

Step #3 to rebalancing the gut: include easy to-digest foods that heal

It takes a very strong and healthy digestive system to thrive on a raw plant based-diet.  Therefore until the gut is rebalanced, it can be beneficial to heat, blend, and stew to help breakdown nutrients so that they are more accessible, easier to digest, and assimilate. Since 30% of our energy is used to digest and breakdown foods, opting for a breakfast smoothie is one of the best ways to get in a good portion of the daily fruit and vegetable servings while reserving energy for heavier protein meals later on in the day.

When sourcing foods to rebalance the gut, it is really important to alleviate the toxic burden on the body while replenishing nutritional deficiencies by:

• Choosing organic, non-GMO varieties of produce and foods whenever possible;

• Opting for sustainable animal proteins such as grass-fed, pastured meat and wild caught, low mercury fish;

• Eating a rainbow of 7-9 servings of vegetables/day (60-70% vegetables and 2-4 servings of fruit/day (lower fructose and lower glycemic options);

• Consuming lower amounts of overall protein, about 10-15%; and

• Restricting fat to 10-20% of healthy options such as: avocado, coconut, extra-virgin, first cold pressed olive oil.

Try some Gut Healing Nutrient Dense Recipes from my SOUP GUIDE: 15 healthy ideas!

Step #4 to rebalancing the gut: reduce emotional, psychological, physical stress 

The gastrointestinal system is especially sensitive to stress.  The fight or flight response specifically diverts energy to deal with whatever the source of incoming stress may be.  This is a survival mechanism that shifts energy away from digestion to instead deal with the perceived immediate danger, either fight or run away fast. Consequently, the digestive processes shut down which shows up as lower levels of digestive enzymes and stomach acids required to breakdown food, as well as less saliva production.  This can result in stagnation, issues related to nutrient absorption, slow or hyperactive bowel activity, and hormone dysfunction.

Balancing daily routines and exercise with more calming YIN styles, or parasympathetic nervous system activities can help soothe and restore the digestive function. Here are some examples that can greatly improve the body’s ability to move into more of a rest, restore, and digest state:

• Prayer

• Breath work

• Meditation

• Soft martial arts

• Nature walks

• Massage

• Stretching

• Low-impact exercise

Step #5 to rebalancing the gut: supplement with nutrients that rebuild overall health

Very often it is still not enough to have a healthy routine of nutrition, exercise, sleep, and de-stressing even after completing one of the gut balancing protocols. The last element to the equation is to give the body a boost in terms of nutrients in order to continue healing, regenerating, and ultimately living in more of a thriving rather than surviving state.

Due to the accumulation over the years of toxic foods, substances, overuse of antibiotics, various stressors, nutritional sensitivities, and deficiencies, imbalances within the GI tract can worsen and reoccur.  Sometimes it can take years to feel balanced from this kind of damage unless given a boost with nutrients from whole foods and specific nutritional supplements.

A good foundational support may include:

• A daily activated multi-vitamin and mineral support

• Plant-based phytonutrients, antioxidants, and fiber

• Probiotics

• Vitamin D3-K

• OMEGA3

• A Digestive enzyme support

Book a free consultation to learn how to get started on rebalancing your gut health, get back the life, health, and body you want, book a free call with me here today!

54: Lean Strength Training: What I Wish I Knew Starting Out.

The backstory…

I started off exploring the traditional gym space with the major intention of wanting to fix my body.

I didn’t like the way I looked.

This stemmed from years of feeling insecure about my weight or lack there of, major self-confidence and anxiety issues for most of childhood to teen years that never really went away. I had this tremendous self-doubt and fear of others and what they were thinking ALL of the TIME.

So in my mid thirties, I finally built up enough courage to take charge of this problem once and for all. I signed up for a gym. I was going to fix the way I looked.

My idea of fixing the problem was specifically changing my body type to look more muscular fit and attractive. That was it!

So I signed up for a body transformation program where I did learn some of the foundations of strength training of which I am very grateful for. I learned how to Romanian deadlift, dead lift, and goblet squat. But I also drank raw egg whey protein dense shakes, took anabolic supplements, and consumed up towards the 4000 calories a day, it was the typical transform the ectomorph body into a more mesomorphic body frame and type.

It didn’t take very long down this path to understand and realize intuitively that this was not the path for me for a number of reasons. However, I have always continued to build on those original core basic strength training moves and continue with variations of the following today.

8 Foundational Strength Moves

• Push

• Pull

• Row

• Squat

• Lunge

• Step Up

• Dips

• Plank/Core

1.Body Weight before Weights

The number one reason I prefer body weight before weights is to prevent Injury. When we use our body weight it forces us to stay within our physical strength ability since we can’t unnaturally push past the resistance threshold of managing our own body. Just look up advanced callisthenics for some inspiration. The level of strength and ability of some of these athletes is absolutely incredible and inspired!

2. Resistance Bands before Barbells

Resistance bands are a classic variation of gradually graduating difficulty and resistance without going to heavy and presenting unnecessary load and physical stress on your joints and skeletal system. Resistance bands help promote and train proper form while performing some of the above mentioned 8 foundational moves. I mean you may find that you never even need to touch a barbell.

Pick up a set of super loop and small loop resistance bands and try out some new variations to your existing workouts. For example, the barbell squat adding on the barbell squat overhead push press with a super loop resistance band.

Also, bands are super versatile, you can bring them with you while traveling or on a walk to get in a few sets of resistance training.

3. You don’t need a GYM

The world is our gym! It starts with moving past the physical 4 walls of a gym, getting outside, really embracing, and loving spending more time outside in nature. This can be some of the most productive time to balance our nervous system, mental health, and physical body. Think about walking, jogging, paddle boarding, biking, roller-skating, working out with the park equipment or finding a random bench. Maybe it starts with bringing your bands or yoga mat out in nature.

4. You don’t need a lot to get started (favourite tools)

You really don’t need a lot of resources and things to get started. The number one reasons why people don’t get started, is typically because of mind block barriers relating to time, money, gym access or not having the space/resources to set up your own personal gym. However, in my view, we literally don’t need anything except for our body to get started so there’s really no excuse.

Investment Pieces:

• Home built Outdoor Calisthenics Gym

• Indoor Basement Workout Studio

• NordicTrack Incline Treadmill

• InfraRed Sauna by Sauna Ray

Low-Cost Get Started Today:

• Resistance Bands

• Stability Ball

• Dumbells/Kettlebells

• Equilizer Bars

• Gymnastic Rings/TRX/Yoga Swing

• Bosu

• Wall Bars

5. Infradian Rhythm

Most of the expert advice we get on exercise, frequency, training volume, and which type is best for us is generally geared towards optimizing male fitness and not optimized to female bio chemistry.

Menstruating women, with normal hormone function, are operating on a 28-day cycle. In the first half of our cycle (follicular phase), we burn fat easier and gain lean muscle. This is when we can ramp up our intensity training with intervals, and HIIT workouts, spin, and cardio to see more weight loss. The second half of our cycle, (luteal phase) we can really afford and benefit from skipping the cardio/high intensity training and shift towards more resistance, strength, flexibility, and recovery.

During mensuration, hormone/energy levels are at the lowest so any type of high intensity, strength, power yoga etc. can actually really backfire turning on fat storage, muscle wasting, and adding unnecessary stress to our cardiovascular and nervous system.

For more information on cycle syncing your life in other areas besides exercise, work and focus, nutrition, socialization, and love-making, check out the work of Alisa Vitti, In The Flow and the accompanying app to track your cycle and tap into your second clock, the Infradian Rhythm.

The Teacher Appears When the Student is Ready.

What I Really Wish I knew earlier on in my life….

I wish I had the mindset teachings, emotional balance strategies, spiritual education, tools, and mentors earlier.

I was 37 when I walked into my first ever exercise class. I didn’t know what I was doing.

I was a late bloomer perhaps, but some people never ever walk into that class or whatever it is that leads them to realizing that the real work is an inside job.

Health and Transformation is an inside job.

To change the exterior world, it starts with our interior world.

My final point here today is to say that it’s never too late, you’re never a late bloomer, everything has its time, everything has its place, and we are just beginners at much in life.

With gratitude,

Stephanie

47: Train Smarter Not Harder

I would argue that the majority of people are training Harder and not Smarter.

Living in harmony is about having more of a wholistic mindful awareness about which activities are depleting vs. rejuvenating your body and mind. 

Enjoy this week's resources on How to start setting up your Smart Training Schedule.

❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Identify Your Levels of Stress

In order to rejuvenate your body, you must take in more energy than you give out for a period of time.

Develop a sense of awareness around how much energy you are giving out vs. taking in.

Evaluate your current level of stress with the Holmes-Rahe Stress Test below before you start designing your ideal Training Schedule.

What is your score?

2. What to Eat on the Smart Training Schedule?

Low calorie long term diets place more added stress on the body, so we aim for a maintenance plan of 3 whole food meals/day.

Let's be mindful of all the factors that are putting stress on our adrenals below:

3. Sleep and Recovery Tracking

Tracking the physical signs of stress is so important to see how your body is adapting. 

How fast you recovery IS the Main GOAL within the Smart Training Schedule.  It's about building the body up instead of breaking it down.  

Clinical Signs of Stress

• High resting HR/BPM (70+)

• High BP (130/85+)

• Low body temperature (<98 ̊)

• Flu-like symptoms after exercise or stressful event

• Erratic HRV

• Dilated/Pinpoint Pupils

Functional Medicine Lab Testing Markers

• High/Low cortisol/thyroid

• High/Low electrolytes

• High/Low blood sugar

• High CRP, homocysteine, LDH, potassium on blood work

• Gut permeability & digestive issues

See my previous episode #41 here on how to build your home Doctor's office.

Sleep and Recovery tracking with the OuraRing has been my simple solution over the last 6 months. 
Each morning I wake up with a "readiness score" that is taking into consideration how much sleep, REM, DEEP sleep, bed timing, restfulness, night time body temperature, heart rate,  and heart rate variability.  It monitors how long it takes for my heart rate to stabilize at night which is a major indicator of recovery. 

Honestly, it's been a game-changer.

See more here on HRV tracking tools, such as the Elite HRV here. (episode #26)

4.  Balance Yin vs. Yang Mind and Body Activities

Which activities give you more energy (Yin) vs. deplete your energy (Yang).

Review your Holmes-Rahe Stress Test score and Assess your YIN:YANG ratio of current activities in a Day, in a week.

Yin (depleting) SNS activities

Hard, Long, Intense Workouts
Waking up to an alarm, Disturbed Sleep, Less than 7hours of sleep
Bright flashing lights, loud noise, crowds
Stuck in traffic, Running late
Getting kids ready
Arguments (work/relationships)
Gut problems,Viruses & infections
Planning social events
Anything causes pain (mind or body)

Yang (rejuvenation) PNS activities

Meditation
Walking Meditation
Binaural beats
Infrared Sauna
Gentle/medium pressure massage
Dry Brushing
Acupuncture
Playing with Children
Walking the dog
Hatha and Restorative Yoga
Hiking
Reading
Float tank
Listening to podcasts and taking notes

5.  Design your Smart Training Schedule

Foundations to a Successful SMARTER Training Schedule

• Reduce caffeine (wean off)

• Top Stress reducing supplements: B Vitamins, Magnesium, Melatonin, and Adaptogens

• Make to-do list the night before

• Ideally asleep before 10:30 PM

• Plan fun activities and buffer times in your week

• Exercise at least every other day

• Walk 10,000 steps a day outside

• Meditate (even just 5-minutes a day upon waking and/or before bed)

• Take a full-day off from work every week (Sunday)
   

This ideal workout week schedule (Advanced)

For those that are looking to maximize their time and exercise routine to balance all aspects of training.

Methods of Exercise

Walking Days = 7 (10,000 steps total per day)
Resistance Training Days = 3
Cardio Days = 2
Formal Yoga or Stretching Class = 2

Sample Weekly Schedule
Monday: Resistance training workout #1 
Tuesday: Cardio workout #1 (bike, run, row, sprint, etc.)

Wednesday: Resistance training workout #2 
Thursday: Gentle Yoga, Qi Gong, Tai Chi, Stretching Class, or Rest
 (Infra Red, Float Tank, Foam Rolling)
Friday: Resistance training workout #3
Saturday: Cardio workout #2 (bike, run, row, sprint, etc.)

Sunday: Gentle Yoga, Qi Gong, Tai Chi, Stretching Class or Rest
 

This is my IDEAL Everyday athlete perfect world training week that balances soft and hard forms of movement and is perfect for almost anyone that is not competing for a specific goal (bodybuilding, powerlifting, sport specific).

Remember, it’s something to strive for even if you can only do half of what’s listed!”

I hope you enjoyed this week's newsletter/blog and don't forget to check out our brand new podcast version of the Freedom 5 weekly.

Happy Smart Training Scheduling!

Stephanie

 

If you would like support over the next month, 3 months, 6 months, contact us today to get started on a personalized plan to rebalance your health. 
 

Book your complementary consultation today.

42: Commit to these 5 health pillars everyday forever and 5 Lessons for a Sustainable Success Mindset

 🧠 Edition 42: Don't wait for Motivation

Lessons from my 75 hard program.  There is never a convenient time to start.  There's been a lot of day ones and a lot of lessons in the daily journey.  And that is the biggest take away to date: Release the expectation of getting to the last day.  
 

Take as much time needed and slow down enough to hear the lessons in the daily human struggle of meeting your goals and desires. But don't stop.  Stay in the game, because it's the daily lessons of the journey that are the true WINS!

Here are 5 main lessons in the journey so far that I want to share:

1. Discipline is different than motivation.  Stop waiting for motivation to show up.  Staying disciplined and committed to the daily follow-through is what brings success. AND the follow-through is the highest form of self respect and reprogramming there is. 

2. Enjoyment vs. Awefulizing the process.  This is a big one! The internal dialogue of dreading and monumentalizing, I can't believe how I would work myself up, but once I just started, it was never that bad.  Also if you don't like something, like running, then don't run. Find daily movement activities that you enjoy.  Face the fact that it's not going to be 100% enjoyment the whole time. 

3. Efficiency.  Just get it done.  Another big one!  Time is one of the biggest excuses of the book.  From start to finish, it's max 2 hours out of 24 hours to dedicate to exercise and reading which I don't think is unreasonable.  Eating healthy, drinking water, and snapping a picture don't really take much time.  It's more about planning and mindfulness.  Again, go back to observing and changing  the mind chatter.  There's time to do this!

4. Define your standards.  There's levels to this.  Acknowledge the level of acceptable personal standards and start where you're at without comparing other people's program.  If it's just doing 75 days of 1.5 hours of walking daily, then start there.  We are not training for a body transformation competition here!  It's never about burnout, but consistency and follow-through. Same with the nutrition plan, decide what your standards are and stick to them.  Another life metaphor!

5. Ego.  Release the excuses coming from the Ego in a place of fixed vs. growth mindset.  Each time that I've "failed", I find myself criticizing the program saying things like "it's designed to break you physically, it's too restrictive, this is not healthy, you're going to damage your adrenals, it's too stressful" etc.  But the truth is that none of that is true.  It boils down to learning better time management, planning, mindset, and listening to your body of when you need to scale back the difficulty.  It's the difference between scaling back vs. quitting. Remember just walking counts.   Look at failure as feedback, we are only learning or winning, never losing.  So when you feel yourself criticizing, blaming, or making excuses, it is usually from a place of EGO which holds us back, protects, keeps us from achieving new levels, higher standards, and overall growth.

Have a look at the 5 pillars to the 75 hard program.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Commit to a Nutrition Plan: Define and Put Nutrition Standards in Place.

2. Commit to Moving your Body: EVERY DAY rain or shine.

3. Commit to Hydration: Start each day with Natural Gatorade (Lemon/Lime + Pink/Sea Salt) and continue with 6-7 glasses of clean water.

4. Commit to Reading Self Development

5. Commit to Tracking Progress

“Think less about how your leaders are leading your world, and more about how you are leading your life. Our leaders reflect our consciousness. While there are steps we can take to improve our leaders, the first step is to upgrade our own walk.

Your power to change the world begins with your power to change yourself.  What is within you is greater than what is around you.”

- The Tao Made Easy by Alan Cohen
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That is my WHY I commit.   I just DECIDE to make the daily commitment to an upgraded walk.  To do these 5 things of the 75 Hard Program and as I take this very personal journey, I am touching and teaching others along the way. 

You can do it too.  

Enjoy this week! and Commit.  Don't wait for motivation or a convenient time. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨🙏❤️
Stephanie
#thefreedomtolive

40: Gut Health, Mostly Plants, Relaxation Techniques, Stories we Tell Ourselves, Exercise and Longevity

🧠 Edition 40 Back to Health Basics 🌱
 

This week is all about reviewing and implementing the basic HEALTH pillars. Let's Do this! 

⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Health Starts in the GUT: 5 steps to rebalancing your gut health.

Gut health is at the centre of human health and it’s no wonder that the gastrointestinal system is often referenced as our second brain and the body’s first line of defence against illness.  To get well, lose weight, or fix digestion, often it’s about looking deeper at healing your gut where the hidden underlying root causes of imbalance typically reside. Until you fix your gut, your immune system is going to be imbalanced as proteins spill over into the bloodstream acting as foreign objects.  It is only after the removal of fungal, bacterial overgrowth, parasites, or pathogens, that you’ll be able to fully reduce inflammation.

The long-term benefits of rebalancing the gut can include:

• Improved digestion and nutrient absorption

• Clearer thinking

• Deeper sleep

• Vibrant skin

• Increased Energy

• Weight loss

There are several common symptoms of gut dysbiosis, a condition where the bacterial colonies of the gastrointestinal system are out of balance, which is closely associated with several other conditions including: IBS, colitis, candida, celiac disease, leaky gut, PCOS, chronic UTIs, as well as skin conditions such as acne, psoriasis, and eczema.

Read the full article here: 5 Steps to Rebalancing your Gut Health by Stephanie Jackson

2. Eat Food, Mostly Plants, Not Too Much.

Michael Pollan summed up in seven words, everything he's learned about food and health, : "Eat food, not too much, mostly plants."

"Eat food" refers to real food: vegetables, fruits, whole grains, and, wild fish and grass-fed meat  and to avoid what Pollan calls "edible food-like substances".

Here are Michael Pollan's 7 golden guidelines:

1. Don't eat anything your great grandmother wouldn't recognize as food. 

2. Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.

3. Stay out of the middle of the supermarket; shop on the perimeter of the store. 

4. Don't eat anything that won't eventually rot. 

5. It is not just what you eat but how you eat. Many cultures have rules that you stop eating before you are full. 

6. Eat as a family/with people you love at a table and not a TV, at regular meal times. 

7. Don't buy food where you buy your gasoline. 

3.  Rebalance the Sympathetic : Parasympathetic Nervous System with Relaxation Techniques.

Book a 1 hour Full Integrative Health Assessment today that covers all the pillars of the IHP system: nutrition, exercise, recovery, biochemistry, emotional, mindset and spiritual balance and start on your personalized action plan.

Earn your edge, get well, and live longer!

Schedule Your Session Today!

4. Mindset & Emotional Balance

5. Exercise

https://www.instagram.com/p/CDby7OMHKpr/

Researchers have estimated that for every hour of exercise, there is a two-hour increase in longevity.
 

Murray, Michael T.,Pizzorno, Joseph. The Encyclopedia of Natural Medicine Third Edition (p. 207). Atria Books. Kindle Edition.

26: Hidden Sources of Gluten

Hidden Sources of Gluten

Gluten is often added to foods as a stabilizer, thickener, and keeping it from falling apart. ⁣
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Here are some possible hidden sources of Gluten to look out for:⁣
Ice cream⁣ (mainly with regard to the flavour such as cookie dough, kit Kat etc.)
frozen yoghurt⁣
brewers yeast⁣
dressings⁣
mayonnaise ⁣
canned soups⁣
soy sauce⁣
ketchup⁣
condiments in general⁣
toothpaste⁣
cereal⁣
pudding⁣
French fries and Potato chips (as a non stick cooking coating)⁣
Wheat starch⁣
shampoo/conditioner (gluten is used as a thickener)⁣
malt, barley malt, malt syrup, malt extract, or malt flavoring⁣
triticale⁣
graham flour⁣
triticum vulgare⁣
hordeum vulgare⁣
secale⁣
hydrolyzed wheat protein⁣
brewer’s yeast⁣
oats, unless specifically labeled as gluten-free⁣
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Many other foods prepared or processed outside of the home may also come into contact with gluten products resulting in a cross-contamination.⁣
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Hope this list helps. ⁣

13: Melatonin and Sodium: Potassium significance & Keeping perspective

🧠 #brainhealth 🧠✨

At the root of healing, the first step is to balance the nervous system and get back to a normal natural biological cycle between cortisol and melatonin production.

The opposite of the stress hormone (cortisol) is melatonin.  In functional medicine, we look at everything in ratios and balance.

Most of society is in a cortisol dominance, sympathetic nervous system SNS, or chronic Fight Flight stress-based state.  

Often this state of being is very unconscious because we get used to this "just a way of life" mindset.

Here are 3 lifestyle steps that you can implement TODAY to regulate your natural biological rhythms.

1. Set consistent wake and sleep times.
2. Wear blue light blocker glasses (amber glasses) starting at 6:30pm daily.
3. Create an electronic power-down (sunset) in your home.  Switch off electronics, wifi, screens ideally a few hours before the set sleep time (step 1). Opt for (unscented natural) candle light or the soft glow of salt lamps.

7 days a week might be a stretch.  Everything starts in levels and graduated steps.  Aim for one day and one thing and build forward. 

Consistent action and consciousness over time. 🔑✨

2. Mineral Balance: Potassium to Sodium

The 4 Minerals: Potassium, Sodium, Calcium, and Magnesium need to be balanced to maintain proper bodily systems.

WHYs: Potassium needs to be balanced with Sodium:

❤️Circulatory - Helps lower heart rate, dilate arteries, and reduces blood pressure

🚽 Digestive - Keeps things moving properly 

🍠 Metabolic - Needed in carbohydrate metabolism

💪 Muscular - Contraction (prevents cramping)

🧠 Nerve and sensory activity

A low potassium dietary (unbalanced diet) intake can contribute to low levels of potassium in the body.  Long-term use of diuretics, laxatives, licorice, as well as, tobacco and excess caffeine can all be factors that deplete potassium and interfere with absorption. 

Signs of Potassium Deficiency:

• Allergies

• Constipation

• Fatigue

• Irregular Heart Beat

• Low blood Sugar (hypoglycaemia)

• Low or High blood Pressure

• Muscle Weakness

• Skin Problems

• Water Retention

• Sweet Cravings

• Salt Cravings

Signs of Excess Potassium:

• Depression, mental

• High blood sugar (diabetes)

• Muscle spasms

• Muscle weakness

🥥*note: Coconut water is super high in potassium, but if you are deeply fatigued it may be too much (not balanced) add sea salt to it.

🌴If you have high blood pressure = we often use 16oz. x2/day fresh pressed green juice for 30 days + coconut water. 

Monitor your blood levels before and after with your primary health care physician to see how diet and lifestyle are directly related. It takes about 90-120 days to see results.

Tracking and measuring results are 🔑 key to long-term and long-lasting habits.

3. Mindset: The Natural Healing Process is not linear.