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Introduction: Rhinoplasty Recovery Time 101Rhinoplasty recovery is a process. In fact, “Trust the process,” is the #1 phrase that most surgeons tell their patients post-rhinoplasty to help them keep their “head in the game.”

And it makes sense, because just like a broken bone or sprained ankle, the cartilage, ligaments, tissue and bone need time to heal.

And while much of the swelling and nose shaping happens within the first six months post-op, the average rhinoplasty recovery time takes up to 12 months for everything to “settle” and to see final results (and in some cases, even 2 or 3 years!).

From controlling any bleeding directly post-op to managing swelling and inflammation, preventing infection, supporting drainage and practicing “being gentle” in daily life (ie. Avoiding contact supports and direct impact to the face), there are A LOT of variables at play when you leave the operating room.

If you are struggling with post-op rhinoplasty swelling or simply wanting to speed up your rhinoplasty recovery time, look no further than this article for an overview of what to expect (the typical stages of healing) and 7 (patient-tested, doctor approved) “essential” tips to reduce swelling and heal faster after nose surgery.

P.S. Looking for a holistic approach to help you navigate your rhinoplasty surgery and rhinoplasty recovery process? Book a 15 minute complimentary consult here and let’s craft a custom game plan for you!

Understanding the Rhinoplasty Recovery Timeline: Stages of Healing Before we get into our tips, let’s first understand what to “expect” on the rhinoplasty recovery timeline:Rhinoplasty is a transformative surgery, but the healing process takes time—and understanding what to expect at each stage can help you feel more at ease along the way. While everyone’s body is different, most patients follow a general recovery timeline with predictable phases. Here’s a breakdown of what you can typically expect during rhinoplasty recovery.

Week 1: The Acute Healing Phase What’s Happening: Immediately after surgery, you’ll experience swelling, bruising (especially around the eyes), and congestion. You’ll likely be wearing a splint or cast to support your nose. * How You’ll Feel: Tired, puffy, and a bit sore. You may have mild discomfort, but most patients manage it well with rest and pain medication. * Tips:* Keep your head elevated, avoid blowing your nose, and apply cold compresses carefully as directed by your surgeon.

Weeks 2–4: Swelling Begins to Subside What’s Happening: Most of the bruising fades, and visible swelling starts to reduce—though some puffiness around the nose and cheeks may linger. * How You’ll Feel: You’ll start to feel more like yourself and may even feel ready to return to light activities or work. * Tips:* Stick to a low-sodium diet, hydrate, and be gentle with your body—no vigorous exercise yet.

1–3 Months: Subtle Refinement Begins What’s Happening: The deeper layers of tissue are still healing. While you’ll look “normal” to others, internal swelling can still distort the final shape of your nose. * How You’ll Feel: More confident in your appearance, but possibly frustrated if your nose still feels numb or firmer than expected. * Tips:* Be patient. Healing happens beneath the surface. Follow your surgeon’s guidelines for resuming workouts or wearing glasses.

3–6 Months: Definition Appears What’s Happening: The swelling continues to gradually decrease, especially around the nasal tip, which is often the last area to refine. * How You’ll Feel: You’ll begin seeing more definition and symmetry emerge. Many patients feel excited as their “real” nose starts to shine through. * Tips:* Maintain healthy habits and check in with your surgeon to ensure healing is on track.

6–12+ Months: Final Results What’s Happening: Subtle changes continue to unfold for up to a year or more, especially in cases involving major reshaping or thick skin. * How You’ll Feel: Your nose feels soft, natural, and fully integrated with your facial features. You’ll likely forget you ever had surgery! * Tips:* Take progress photos every few months to notice the changes, and trust that your body knows how to heal.

Top Causes of Prolonged Swelling After Rhinoplasty Nose SurgeryLet’s set the record straight: swelling is very real during rhinoplasty recovery.

You don’t just wake up post-op with your dream nose—it takes time. Healing is a process, not an overnight transformation.

(That said, some encouragement: during my own rhinoplasty recovery, I was surprised by how many people didn’t even realize I’d had anything done. The most common comment? “You’re glowing differently.” Take that as a win.)

Still, there are a handful of cornerstone triggers that can contribute to prolonged swelling and slow down your healing timeline. Being aware of these can help you minimize inflammation and optimize your recovery. Let’s break them down:

1. Inflammation and Surgical TraumaLet’s not forget—you just had a bone broken and tissues reshaped. That’s a big deal. Any time the body undergoes surgery (especially involving bone and cartilage), swelling is a natural and expected response. This is why it can take up to 12 months (or more) to see your final results.

2. Ignoring Post-Op InstructionsThis one’s a no-brainer, but worth mentioning: skipping or modifying your surgeon’s aftercare protocol can delay healing and prolong inflammation. Trust their guidance—they’ve done this before.

3. Dietary InflammationWhat you eat matters more than you think. Certain foods can trigger systemic inflammation, making it harder for your body to recover. Common culprits include:

4. Seed oils

5. Gluten
6. Grains
7. Dairy
8. Alcohol
9. Coffee
10. Sugar
11. Soy
12. Peanuts
13. Eggs (in some people)

Stick to anti-inflammatory, nutrient-dense whole foods when you can.

1. Smoking (Cigarettes or Weed)Smoking reduces oxygen flow, constricts blood vessels, and directly interferes with tissue healing. It’s one of the biggest culprits behind delayed recovery.

2. AlcoholAlcohol dehydrates you and increases inflammation, which can worsen swelling—especially in the first few weeks post-op.

3. Stagnant Lymph & Poor CirculationYour lymphatic system is like your body’s natural drainage system. After surgery, it can get a bit sluggish—especially around the nose, where lymph flow is more limited. Without movement, hydration, or gentle support (like light walking or facial massage if approved), fluid can pool and prolong swelling.

4. Lifting Heavy Weights or OverexertionFacial strain from lifting or intense workouts can increase blood pressure and aggravate swelling. Keep movement gentle for the first few weeks unless your surgeon says otherwise.

5. Sleeping Flat or Face DownKeeping your head elevated helps drain excess fluid. Sleeping flat—or worse, on your stomach—can lead to facial pooling and worsen swelling overnight.

6. Overexposure to HeatHot environments (like saunas, hot yoga, or even long hot showers) can dilate blood vessels and lead to increased swelling. Avoid heat until you’re well into recovery.

7. Emotional Stress & High CortisolIt’s not just physical factors. Mental and emotional stress (especially impatience with the healing process) can raise cortisol levels, which in turn slows tissue repair and increases inflammation.

8. Underlying Health ConditionsIf you have autoimmune issues, gut imbalances, or blood sugar instability, your body may have a harder time managing inflammation. Supporting your overall health from the inside out is key to optimal recovery.

Speed Up Rhinoplasty Recovery Time: 7 Tips to Reduce Swelling and Heal Faster After Nose SurgeryNow that you understand the phases of healing and what can slow you down, let’s shift into what you can do to support your body and speed up recovery.

Below are the seven most impactful strategies I personally used to reduce swelling and promote faster healing after rhinoplasty. These are practical, holistic, and rooted in both personal experience and foundational healing principles.

1. Modify Your LifestyleSmall shifts in your routine can significantly impact your healing time and reduce swelling.

SleepElevate your head and sleep on your back for at least 6 months post-surgery. I started with a wedge pillow and eventually transitioned to two stacked pillows. Elevating your legs as well can help promote circulation and lymphatic flow.

Quality sleep also matters. Dim your lights at night, turn on night-shift settings on screens, take a warm bath or use a sauna blanket, and keep your room cool and dark (ideally 68°F or below with an eye mask).

NutritionFocus on an anti-inflammatory, animal-based, nutrient-dense diet. Eliminate common inflammatory foods like:

• Gluten
• Grains
• Dairy
• Soy
• Peanuts
• Seed oils
• Sugar
• Alcohol
• Coffee

Emphasize:

• Organic or pasture-raised beef, chicken, turkey, lamb, bison, venison, and wild-caught fish
• Bone broth and sea moss
• Easily digestible, mineral-rich whole foods

MovementThink like an athlete in recovery. The forced rest in week one was one of the most healing parts of this process for me. I took daily 30–90 minute walks, soaked in Epsom salt baths, and did gentle mobility work.

By day 8 (with my surgeon’s clearance), I returned to the gym at 50% of my usual intensity. By week 4, I resumed running, yoga, strength training, and dance—listening to my body the entire time. You don’t need to be sedentary, but you also don’t need to push through.

RoutineCreate space in your schedule for rest and intentional recovery. I reduced social commitments and adjusted my morning and evening routines to prioritize “nose care” (more on that below). Avoid overcommitting, especially in the first 3–4 weeks post-op.

1. Support Lymph DrainageYour lymphatic system is your body’s natural detox and drainage pathway. After surgery, it can get sluggish—especially around the nasal tip, where lymph flow is naturally limited.

Lymphatic Support SupplementsAll practitioner-grade supplements are available in Fullscript. Create a free account to access the catalog and receive a discount.

• Lymph Tone I and/or Drainage Tone (Energetix in Fullscript)
• Homeopathics: Arnica, Silica, Symphytum Officinale (Boiron)
• Ionic Magnesium – Available here
• Zeta Minerals (add to water for the day) (HERE; Use “GUTLUV” code for 10% discount)
• Fulvic Minerals – Available here

Lymph-Supportive Foods* Celery juice or sugar-free green juice (first thing in the morning) * Warm lemon water * Bone broth (1–2 cups daily) * Sea moss gel * Minimal salt (just sea salt to taste)

Lifestyle Strategies* Daily walks * Gentle movement or yoga * Epsom salt baths * Ice Roller (for face) & “Gua Sha” (only if cleared by your surgeon) * Short sauna sessions (once cleared)

1. Rewire Your Mind for a Fast RecoveryThe subconscious mind governs 90% of our thoughts and bodily functions. If you’re constantly feeding yourself fearful or anxious thoughts, your body will respond accordingly.

Avoid thoughts like:

• “I hate how I look right now.”
• “What if I don’t heal properly?”
• “I don’t want my nose to swell.”
• “The swelling isn’t going down.”
• “I shouldn’t have done this!”
• “I hate my results-I hope it changes.”
• “This sucks.”
• “I don’t trust the process!”

Instead, intentionally replace those with beliefs like:

• “I heal easily and effortlessly.”
• “My nose becomes more beautiful each day.”
• “This is one of the fastest recoveries my surgeon has seen.”
• “God is healing me day by day.”
• “I love my new nose and my nose loves me.”
• “The swelling goes down day by day.”
• “I blink and the whole process speeds up!”

Recommended Reading:

• The Power of the Subconscious Mind (HERE)

• The Game of Life & How to Play It (HERE)

• Supplement with Healing SupportsIn addition to supporting lymph flow, I also included targeted supplements to help with swelling, inflammation, and bone/cartilage repair.

SupplementsAvailable in Fullscript unless otherwise noted.

• Intenzyme Forte and Serrapeptase (proteolytic enzymes in Fullscript)
• Relief Tone (Energetix in Fullscript)
• Arnica, Silica, and Symphytum Officinale (Boiron homeopathics in Fullscript)
• Ionic Magnesium – Available here
• Bone Marrow Capsules – [Ancestral Supplements]

Healing Foods* Bone broth and collagen protein (1–2 servings daily) * High-quality protein (1 gram per pound of body weight) * Sautéed leafy greens

1. Implement a Nose Care RoutineCaring for your nose post-op is just as important as skincare or oral hygiene.

My routine included:

• Saline spray (2–3 times per nostril daily)
• Q-tip application of antibiotic ointment inside nostrils
• Topical Comfrey salve, Castor Oil and/or Frankincense (lightly dabbed on the nose)
• Lifewave X49 peptide patch placed on the bridge of my nose at night
• Medical tape over the nose to reduce swelling

• Occasional gentle “nose picking” with a Q-tip when needed

• Try Adjunctive TherapiesThese complementary therapies helped support healing on a deeper level. I rotated through a few favorites weekly.

What I used:

• Red light therapy (20 minutes, 1–2 times per day – I use MitoRedLight)
• BrainTap headset & guided meditations, like InsightTimer
• Sunshine and daily grounding walks

Other therapies to consider:

• Hyperbaric oxygen therapy (HBOT)
• Ozone therapy (rectal or ear after surgery; nasal after 6–8 weeks)
• PEMF therapy
• Epsom salt baths

• Sauna (light sessions of 10–20 minutes, once cleared)

• Consult Your Surgeon Before Dr. GoogleYour surgeon knows your body, your procedure, and your specific case. Always consult them before turning to online forums or self-diagnosing.

From workout modifications to nasal taping questions, don’t hesitate to reach out. No question is too small.

Final Thoughts

Rhinoplasty recovery is not a quick fix—it’s a process. But with the right tools and a proactive approach, your body will do what it was designed to do: heal.

My Personal Healing Toolkit Recap:* Homeopathics: Arnica, Silica, Symphytum – Fullscript * Red light therapy and peptide patches * Bone marrow and beef isolate paleo protein powder- Fullscript * Ice roller, comfrey salve, castor oil * Rewiring mindset with affirmations and meditation * Anti-inflammatory diet: no gluten, dairy, sugar, coffee, alcohol, soy, seed oils, peanuts, or eggs * Intenzyme Forte + Serrapeptase – Fullscript * Sea moss gel and humic/fulvic minerals * Light movement, sauna, and lymph support * Trusting the process—and my surgeon

Want Personalized Support?

If you’d like help creating your own rhinoplasty recovery game plan or want to take a more holistic approach to healing, I offer 15-minute complimentary consultations.

Book a 15 minute complimentary consult here and let’s craft a custom game plan for you!

The post How to Speed Up Rhinoplasty Recovery Time: 7 Tips to Reduce Swelling & Heal Faster After Nose Surgery appeared first on Meet Dr. Lauryn.

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Thinking about getting a rhinoplasty—but want to make sure you do it in the most natural and holistic way possible? Or maybe you’ve already booked your surgery and now you’re deep in the rabbit hole of rhinoplasty recovery searches, wondering what to expect at every stage? (Been there! )

Either way, you’re in the right place.

After spending three solid years researching rhinoplasty recovery before finally taking the plunge (and having an amazing experience!), I’m here to save you time, money, and confusion so you can have the smoothest rhinoplasty* *recovery possible.

One thing I quickly learned? The rhinoplasty recovery timeline is different for everyone. While most surgeons give a generic “you’ll be back to normal in a few weeks” spiel, the reality is that swelling, healing, and final results can take months—sometimes even a year!

That’s why I put together this holistic rhinoplasty recovery guide—to help you prepare before surgery, support your body through the post-op healing process, and navigate the rhinoplasty recovery timeline with confidence.

Whether you’re still in the decision phase or already planning your post-op setup, I’ll walk you through everything you need to know about rhinoplasty recovery, from choosing the right surgeon to essential pre-op prep, a realistic rhinoplasty recovery timeline, and all the best holistic healing hacks to speed up your results naturally.

Let’s dive in!

P.S. Looking for a holistic approach to help you navigate your rhinoplasty surgery and rhinoplasty recovery process? Book a 15 minute complimentary consult here and let’s craft a custom game plan for you!

The State of Rhinoplasty: Why You’re Not AloneRhinoplasty (aka, a nose job) is one of the top three most performed plastic surgeries worldwide, right up there with liposuction and breast augmentation.

According to the International Society of Aesthetic Plastic Surgery (ISAPS), 1.1 million rhinoplasties were performed globally in 2023—a 21.6% increase from the previous year (thanks, Instagram filters?).

But here’s what most people don’t realize: Rhinoplasty also has the highest revision rate of any cosmetic surgery. Around 10-20% of patients need a second surgery due to healing complications, breathing issues, or dissatisfaction with results.

Translation? Rhinoplasty is a big deal.

And I, for one, am SO thankful I took my time, did the research, and prepared my body properly for healing. If you do the same, you can have an amazing experience and outcome too.

My Rhinoplasty Recovery JourneyLet’s rewind.

Getting a nose job had been sitting in the back of my mind since my 20s. I developed a dorsal hump (aka, a bump on my nose bridge) in my late teens and early 20s—right around the time I was battling chronic anorexia. Years of feeding tubes shoved down my nose caused nasal trauma, cartilage damage, and scar tissue buildup.

But even with the bump, rhinoplasty wasn’t something I seriously considered…until I got sick with toxic mold illness.

My #1 symptom? Shortness of breath.Yet every time I landed in the doctor’s office gasping for air, my lung scans and pulmonary function tests came back normal. No one ever thought to check my nose. Turns out, my nasal cavity was clogged with mold, and combined with a slightly deviated septum, breathing became nearly impossible.

Fast forward a few years—when I found out a friend had corrected his breathing issues with a deviated septum surgery (after also dealing with toxic mold exposure), I had a lightbulb moment.

Maybe my breathing problems could be solved too?!

And so, the search (and prayers) began.

Choosing The Right Surgeon: My “THREE STRIKES” RuleHere’s what I didn’t know back then…

Finding the right rhinoplasty surgeon is NOT like searching for the best seed oil-free restaurant or balayage hairdresser.

It’s the Wild West.

I actually booked three different surgeries… and canceled all three before finally finding the right surgeon for me. And the biggest game-changer? This one simple prayer I whispered throughout the entire process:

“God, bless it or block it.”

And oh, did He block it.

Strike #1: The NO-RESULTS GUYThe first surgeon I booked with? Total failure.

I chose him because a random acquaintance told me he was “the best nose guy.” I booked a consultation, scheduled surgery, and almost went through with it.

Then…God did me a solid.

Two days before surgery, I was violently ill from a sketchy chicken dish in Mexico. Anesthesia was not happening.

When I tried to reschedule, I hit another red flag:

• 6-month waitlist.
• Insurance no longer covered the deviated septum portion ($8K difference).

At that moment, I thought, Hmm… maybe I should do more research?

Lesson #1: DO YOUR RESEARCH.I soon realized:

• The doctor had a crooked nose himself and said he wouldn’t get a rhinoplasty (umm, what?).
• His website had almost no real patient results—especially for noses like mine.
• He was a jack-of-all-trades—doing everything from facelifts to breast implants to transgender makeovers.

Lesson #2: For rhinoplasty, you want a specialist.Bullet dodged. On to the next.

Strike #2: THE BARBIE-NOSE GUYThe second surgeon came highly recommended by a girl at my gym. She swore he was the best.

So, I booked a consultation.

The experience? Night and day from my first consultation.
Beautiful office.
Attentive staff.
White-glove patient experience.

I felt seen… until the surgeon walked in.

Within 10 minutes, he pulled up a mock-up of my “new nose”… and it looked like a Barbie doll’s nose.

Not what I wanted.

Yet, both he and his assistant gushed, “We LOVE it!”

I gulped. Maybe I should love it too?

Ignoring my gut, I booked the surgery.

And, you probably won’t guess what happened next: come surgery day, I got sick.

Not just the sniffles—I had been gradually getting sicker for six months leading up to the surgery. Anxiety about the surgery itself, frustration with my nose, my body, my business, and even a love interest (who wasn’t working out) weighed on me.

Two days before surgery, I looked in the mirror and saw someone 10 pounds lighter than my normal weight (hello, 97 lbs—definitely not my “fighting weight”).

I was not emotionally or physically prepared to undergo a life-changing surgery.

And I had questions—SO many questions.

Anxiety. Check. Canceled. Check.

Thankfully, the surgeon was incredibly understanding—he wasn’t “in it for the money.” Instead, he refunded my deposit and encouraged me to do some soul-searching before moving forward with any surgery.

And that was the best thing I could’ve done.

Lesson #3: If it’s not a HECK YES, it’s a HECK NO.And the biggest one of all?

Lesson #4: Rhinoplasty should be about ENHANCING your natural beauty—not fixing yourself.Strike #3: TABLE-PICS-GUYTaking a step back is one of the best things you can do in this journey—not just to find the right surgeon, but to determine if this is even the right surgery for you.

What I haven’t mentioned yet is that, during this entire process, I had also joined a Facebook group for “rhinoplasty support.” Every day, I was bombarded with notifications about everything that could possibly go wrong—botched noses, collapsed noses, “overprotected” noses, “piggy noses,” emotional instability, anxiety, depression, even autoimmunity. Honestly, after spending time in that group, I nearly abandoned my search altogether. With all these horror stories, it seemed like the juice was definitely not worth the squeeze.

But like all good comeback stories, I had to have a “three strikes and you’re out” moment—one final bad experience before I finally landed on the right surgeon and the right decision for me.

Five consults later, I found my “last guy” based on one key factor: he was known for creating the most “natural-looking” noses in Texas (which was important to me because I didn’t want to travel out of state).

So, without much more research than that, I booked it. Even though his real-life results were… underwhelming (his social media was mostly table photos from the day of surgery), I convinced myself that he had to know what he was doing.

And maybe he does.

But a couple of red flags—lessons, really—became clear after I had already confirmed and paid for my surgery:

Lesson #5: If a surgeon doesn’t have many real, long-term results on their page or website… maybe reconsider.And—

Lesson #6: If the staff is inconsistent with communication, policies, or follow-ups (i.e., you have to chase them down for answers)… also maybe reconsider.So, I canceled. This time, not two days before surgery, but weeks out.

And thankfully, I did—because it gave me the time and space to find the right surgeon for me.

It also gave me something even more valuable: the opportunity to do the inner work. To focus on self-concept, self-love, and the deep-rooted reasons behind my decision. To get to a place where I could confidently say, I love me… for me.

That’s a whole other conversation (and article) for another day, and trust me—it didn’t happen overnight. It took months. Actually, years. My whole life, really.

But from the moment I truly believed it, my perspective on surgery shifted. It went from:

“I need to change myself.”

To:

“I want to be the best version of me—the one God designed me to be.”

Excellent breathing.
A smooth, functional nose (no more feeding-tube mishaps).
Happy, healthy, and beautifully designed by God—me.

BINGO: “MR. RIGHT” (FOR ME)Ever heard of the Law of Detachment?

It’s a mindset principle that basically says: Let go of the “how” and trust the process.

When you do, everything starts flowing to you.

For example:

• Stop chasing the guy, and suddenly, he starts chasing you.
• Stop obsessing over the scale, and your body starts responding better. (Stress wreaks havoc on hormones, but when you relax and focus on feeling good, your body naturally finds balance.)
• Stop trying to “go viral,” and suddenly, your content blows up—because you’re creating from passion, not desperation.

The less you force it, the more the love, success, and opportunities that are meant for you naturally come your way.

As I let go of my need for rhinoplasty—and my need to seek external validation—something shifted. I trusted that if the time was right, and if it was truly for me, the right surgeon would appear.

And then, just like that—he did.

Not once.
Not twice.
But three times.

(Three—my divine number. Mind, Body, Spirit. The trifecta of holistic well-being.)

In one week, out of nowhere, his name came up from three completely different sources:

• A good friend.
• A podcast.
• An acquaintance on Instagram who remembered I had been considering rhinoplasty and thought I should check him out.

So, I did my research. And this time, I had no doubt in my gut—Dr. Saigal was the guy for me.

Natural-looking results? Check.
Real patient transformations—not just table pics, and actual people I could speak to about their experience? Check.
Humble. No ego. Not showy? Check, check, check.

This time, I was at peace—inside and out.

And on February 27, 2025, I took the leap. No anxious nerves. No second-guessing. And I’ve never looked back.

So… thanks for coming to my TED Talk.

Now, without further ado—let’s get into your journey:

• Choosing the Right Surgeon For You
• Pre-Prep PREP Essentials
• Your POST-OP SURVIVAL GUIDE
• Week 1 POST-OP: A PLAY-BY-PLAY

Let’s dive in.

Choosing the Right Surgeon For YouBefore diving into rhinoplasty recovery 101, let’s make sure you’re set up for success by choosing the right surgeon for YOU.

The biggest point I cannot stress enough: there is no one-size-fits-all “best surgeon” for everyone.

Instead, the goal is to find a skilled, experienced, and patient-centered surgeon who aligns with your specific needs, features, and goals.

Key Criteria to Look for in a Surgeon Specializes in Nose & Facial Procedures – Your surgeon should primarily focus on rhinoplasty and facial plastic surgery, not just general plastic surgery. * Double Board-Certified – Ideally, they are certified in Facial Plastic Surgery and ENT (Ear, Nose & Throat) to ensure both aesthetic and functional expertise. * Proven Real-Life Results – Look at actual before-and-after photos of patients with similar skin type, ethnicity, nose structure, and surgical complexity—not just table pics. * Genuine Patient Reviews – Prioritize surgeons with real, verifiable patient reviews from sources like Reddit, Instagram, Facebook groups, or personal referrals, rather than relying solely on curated testimonials or internal reviews on their website. * Integrity & Honesty – A good surgeon won’t just take your money—they will tell you what’s realistic and natural for your face, and they won’t promise results that aren’t achievable. * Strong Communication & Patient Support – Their team should be responsive, organized, and proactive in providing you with information, confirming appointments, and answering your questions. * Experience Without Ego – Look for a surgeon with years of experience, not just confidence but quiet mastery*—someone who focuses on their craft, not their social media presence.

For me, I always seek out the “best of the best” in any field—whether it’s business (Tony Robbins), meditation (Joe Dispenza), or professional training—so for something as personal as my face, I knew I wanted a seasoned expert in rhinoplasty.

Where to Find Your SurgeonFinding the right surgeon is part research, part intuition. For me, prayer was the #1 key:

“God, I trust You as the ultimate physician. Guide me to the right hands for this surgery.”

Of course, you can also:

Google & RealSelf – Read surgeon profiles, reviews, and patient stories.
Reddit, Instagram, & Facebook Groups – Find real patient experiences and ask direct questions.
Personal Referrals – Ask friends, acquaintances, or your medical community for recommendations.

Start by considering:

• Your facial features (skin thickness, ethnicity, nose structure).
• Your desired changes (bump removal, tip refinement, nostril work, de-projection, slimming, etc.).
• Surgeons who have worked on patients with noses similar to yours.

And most importantly, be realistic. Picking a filtered influencer’s nose or a Disney princess nose when you have thick skin, a large dorsal hump, and Hispanic descent may not be achievable. A skilled surgeon will enhance your natural beauty with a nose that actually fits your face.

Booking ConsultationsOnce you’ve narrowed down your list, book at least three consultations with surgeons you’re seriously considering—whether locally, nationally, or even internationally.

Consults typically last 30-60 minutes and cost between $150-$500 (many surgeons deduct this from your surgery fee if you move forward).
Use this time to ask key questions, discuss your goals, and understand their approach.

Questions to Ask Your Surgeon Candidates How many years have you been performing rhinoplasties, and how many do you perform annually? (Ideally, 100+ per year, with at least 3-5 years of experience.) * If I were your daughter/son, would you recommend this surgery for me? * Will you be touching or reducing my turbinates? (Turbinate reductions are often outdated and can cause long-term issues.) * How will this surgery impact my breathing? (Especially important if you have functional concerns.) * What do you foresee as a realistic outcome for my case? (Honesty is key!) * How do you support patients throughout the process? (Pre-op guidance, communication, follow-ups, post-op care.) * What are the most common complications you see, and how do you handle them? * Do you use digital imaging or morphing software to predict potential results? (Helpful for expectation-setting.) * What is your revision rate, and what is your policy on revisions? (You want a surgeon with a low revision rate who stands by their work.) * What type of anesthesia do you use, and who administers it? (Board-certified anesthesiologists preferred.) * What is your approach to minimizing swelling and bruising? (Look for techniques like lymphatic massage, steroids, or proper post-op care.) * How long is the expected recovery, and when can I return to normal activities (workouts, social events, etc.)? * Can I see before-and-after photos of patients with similar features/goals? (Ensures their aesthetic matches yours.) * Where will the surgery be performed, and is the facility accredited? (Look for hospitals or accredited surgical centers.) * What post-op care do you recommend for the best healing and long-term results?*

These questions help ensure you’re choosing a surgeon who aligns with both your aesthetic and functional goals, while also prioritizing safety and a smooth recovery.

A Note on Budget & Cost ConsiderationsWhile budget matters, your face is not the place to bargain shop. If you’re looking for the cheapest option, you might also be choosing cheaper results—and rhinoplasty is not a surgery you want to “fix” later.

Many patients travel to Mexico, Istanbul, or Turkey for lower-cost surgery, but if possible, prioritize experience, patient results, and quality care over price alone.

At the end of the day, your peace of mind and long-term confidence are worth the investment.

Pre-Op PreparationAlright—surgeon, check. Surgery booked, check.

Now, let the prep begin!

For me, preparation started from the moment I began researching and planning my rhinoplasty. My goal? To be the healthiest, fittest, and least inflamed version of myself before surgery—at my optimal weight, physically active, and free from toxins (like mold exposure, gut imbalances, and hormone disruptions).

While perfection doesn’t exist, I came pretty close to feeling strong heading into surgery—and it made all the difference. (Thank you, functional medicine!)

I also did a ton of mindset and heart work before surgery, learning to love and accept my current nose rather than seeing this as an attempt to “fix” myself. This shift made my rhinoplasty experience even better.

Below is my rhinoplasty recovery prep list covering the months, weeks, and days leading up to surgery.

3-6 Months Before Surgery: Body & Mind PreparationBody Prep: Work with a functional medicine practitioner and primary care doctor to:

• Run a comprehensive blood panel (to check for anemia, vitamin deficiencies, low thyroid, etc.).
• Follow an anti-inflammatory diet (Paleo-inspired, whole foods).
• Eliminate top inflammatory foods: gluten, dairy, soy, peanuts, alcohol, sugar, and seed oils.
• Address gut imbalances (SIBO, leaky gut, parasites, Candida, etc.).
• Incorporate parasite cleansing (homeopathic, low starch/fruit approach).
• Stay physically active with workouts you enjoy (strength training, yoga, HIIT, walking, etc.).

Mind & Heart Prep: Daily scripture readings, prayers, and affirmations.

Read books like:

• “The Power of the Subconscious Mind” by Joseph Lee Murphy (and re-read it and re-read it)
• “And David Perceived He Was King” by Dale Mast
• “Psycho-Cybernetics” by Maxwell Maltz
• Listen to episodes from “Your Manifesting Bestie Podcast” and learn about the power of your self-concept and begin creating your personal mantras for your health, beauty and outcomes (I literally listened to every single episode)
• Create a personal mantra: “I love my nose, and my nose loves me. I am fearfully and wonderfully made.”
• Pray for guidance on choosing the right doctor and timing for the surgery.

4 Weeks Before Surgery: Fine-Tuning the PrepBody Prep: Start anti-inflammatory supplementation
Note: All supplements can be found here in Fullscript with a discount simply enter the names listed in the catalog search bar and add to your cart, unless otherwise linked or specified).*

• Arnica(I took 2-3 doses/day leading up to surgery), plus add in any other anti-inflammatory supports you and your doc determine may be helpful. I took:
• Liposomal Vitamin C by Numedica (see Fullscript)
• Liposomal glutathione by Apex Energetix (see Fullscript)
• Lymph Tone 1 ‘drainage’ support by Energetix (see Fullscript)
• Probiotic by Seed Probiotics (see Fullscript)
• Ionic magnesium & Fulvic Minerals by Mother Earth Labs

All supplements can be found here in Fullscript* (simply enter the names listed in the catalog search bar and add to your cart—except for the Mother Earth Labs formula linked above)

Add in lifestyle therapies: + Sauna (3-5x per week) + Daily power yoga, pilates, and walking + Castor oil packs for liver detox + Brain Tap neurofeedback sessions

Mind & Heart Prep: Daily scripture readings, prayers, and affirmations

Read books like:

• “The Power of the Subconscious Mind” by Joseph Lee Murphy (and re-read it and re-read it)
• Read The New Rules by Margarita
• Deep prayer and visualization of surgery going smoothly and loving the results
• STOP following Facebook groups & Reddit—negative content only fuels fear!
• Seek support from real-life friends who had the surgery with your doctor.

1 Week Before Surgery: Final PreparationsBody Prep: Continue anti-inflammatory protocols, increasing arnica dosage (3-5 doses/day). Add biohacking therapies:

• IV Therapy (Vitamin C & Glutathione)
• Flowpresso Therapy (lymph massage)
• Increase sauna sessions (4-5x per week, 30-45 minutes).
• Optimize digestion (probiotics, magnesium, castor oil packs, and hydration).

Mind & Heart Prep:

• Deep prayer & surrender: “God, bless this surgery or block it.”
• NO last-minute fear-based research—trust the process!
• Focus on peace, ease, and positive energy heading into surgery.
• Carry a handwritten mantra into surgery for mindset reinforcement.

Your MantraLet’s create your personal mantra to prepare you for your surgery! After all, we are the stories we tell ourselves. What happens within us reflects in our external reality—perception is projection.

You are the author of your story, the co-creator with God, and the operant power of your life. The Holy Spirit, the source of all divine energy, is within you.

If you believe your surgery will be “scary,” “hard,” or “horrible,” that mindset creates a completely different experience than if you believe it will be smooth, positive, and even incredible.

Our fears, hopes, and dreams all shape our reality—depending on the dominant subconscious story running the show.

I’ve been there. In my first three surgery attempts, I made decisions from a place of fear, anxiety, and scarcity. As a result, those emotions colored my experiences. Outwardly, I smiled, the doctors were kind, and I believed I was doing what was best for myself, but deep inside, I felt unsettled.

When my mindset shifted from anxiety to peace, everything changed.

This doesn’t mean that challenges, unexpected outcomes, or imperfections don’t happen—because they do. Life isn’t about controlling every variable, but about how we respond.

The key takeaway? Even when life throws challenges our way, when we believe that “life is rigged in our favor,” obstacles become stepping stones in a greater, unfolding story.

You have power over the story you tell yourself.

Your Gut LUV MANTRALet’s create a mantra—a rampage of celebration—stating what you want as if it has already happened. Imagine glowing with excitement as you share these affirmations with your best friend:

• “I love my new nose, and my nose loves me!”
• “I breathe easily and effortlessly!”
• “I love my new glow-up!”
• [Add your own empowering statements!]

Is It Wrong Or A Sin To Want Rhinoplasty?A common question:

Q: Is it wrong or sinful to want a rhinoplasty? Does it mean I’m rejecting how God created me?

A: This is a heart-check decision. Nowhere in the Bible does it say, “Rhinoplasty is evil,” or that wanting to look and feel like the best version of yourself is wrong.

Breathe easy—no pun intended.

The Bible warns against making beauty an idol, but it also speaks of how God delights in our joy, well-being, and desires. He is the ultimate Creator, shaping us in our mother’s womb, and He can work through the hands of the right surgeon.

God is a God of health, abundance, love, light, freedom, and beauty.

He uplifted David from shepherd boy to king. He restored Job’s losses twofold. He healed the blind, the sick, and the broken. Transformation is part of His nature.

God doesn’t sit on the sidelines when His children step into new seasons. He cheers us on—whether on a basketball court, a dance stage, or even through a journey like rhinoplasty.

God didn’t “give” me a deviated septum or nasal trauma, but He allowed it as part of my life’s story. I reframed my surgery—not as changing myself out of dislike, but as embracing who He created me to be, free from past traumas and limitations.

When I made peace with that, my decision came from love, not fear.

The Rhinoplasty Journey: A Spiritual OpportunityThis journey isn’t just about a physical change—it’s a deep opportunity to grow in faith and trust God at a whole new level.

We all crave control—it’s why we panic during turbulence on a plane, stress over exams, or feel anxious before major life changes.

Surgery, like any significant life event, invites us to release control and let God lead the way.

If you allow Him in, get ready to be surprised by how He shows up. He is the God of possibilities.

When we surrender and trust Him with the desires in our hearts, we open the door for miracles. It may not always be easy, but with God, there is always a way.

And when He is for you, nothing and no one can stand against you.

Day of Surgery & Week 1 TipsBefore my rhinoplasty, I had never undergone surgery and had no idea what to expect—aside from what I assumed would be a “big nap” thanks to anesthesia.

Here are the key tips I learned from my recovery experience (though keep in mind that some doctors may have slight variations in their post-op protocols):

Surgery Day No eating or drinking after midnight—not even water in the morning before surgery. * You can wear a sports bra and socks if you want while under anesthesia. * After surgery, you’ll spend about an hour in post-op recovery as the anesthesia wears off. I felt groggy but totally like myself—not loopy or out of it. * You may feel nauseous when trying to stand up. I had to sit back down, and they gave me nausea medication to help before I left for home. * The rest of the day is for pure relaxation.* I mostly laid around, watched TV, and read. Normally, I don’t have the attention span for TV, but I also didn’t feel like being productive on my computer.

Week 1 Recovery* Pain was minimal! My biggest discomfort was a mild headache on Days 1 and 2, likely from dehydration. I only took Extra Strength Tylenol—no other pain meds—and relied on anti-inflammatory supplements (see next section). * You’ll go home with nasal stents, a cast, and a small gauze bandage under your nostrils. * Congestion is real, but it wasn’t as bad as I expected! If you’re used to nasal breathing issues (hello, deviated septum life), it won’t feel dramatically different. * Swelling and bruising hit hardest on Days 2-3. No matter how “anti-inflammatory” your lifestyle is, this part is inevitable! I looked like a chipmunk-Oompa Loompa hybrid who got into a fight with Rocky—puffy cheeks, purple “eyeliner” bruises, clogged lymph. After Day 3, it steadily improved! By Day 7, most swelling was gone, and my purple bruises faded into a dull yellow. My doctor said they’d be fully gone by Days 10-12. * Sore throat from the anesthesia tube? Propolis spray, essential oil throat lozenges, and herbal throat spray worked wonders. * Nasal care is simple! You’ll need to cleanse your nostrils 2-3 times per day with saline spray and antibiotic ointment—it wasn’t a hassle at all. * Energy levels bounce back fast! By Day 4, I felt like I could run a half-marathon. Since I couldn’t work out, I walked 4-6 miles daily to move some of that pent-up energy. If you just want to lounge, that’s totally fine too! * Sleep = healing. Each night, I reminded myself: “Tomorrow, I’ll feel even better!” Sure enough, swelling, bruising, and drainage improved every morning. * Sleep on your back with your head elevated for at least 1-2 weeks. My wedge pillow was a game-changer—I felt like Sleeping Beauty. * Ice Rolling + Castor Oil, Comfrey Cream & PhytoGel were lifesavers for reducing swelling, along with arnica, bromelain, and homeopathic remedies (Phytogel, Relief Tone, Drainage Tone & Lymph Tone—see next section). * You can still go out and do things! I got a pedicure with my mom, went to church, ate out, and even went to Disney World (rocking my trendy new cast and bandage, of course). * Eat normal foods, but cut them into small bites. Chew slowly since breathing is a little congested at first. * Prioritize nutrient-dense foods for healing—especially high protein and lower starch/carbs to reduce inflammation. * Expect a lower appetite for a few days. I wasn’t as hungry simply because I wasn’t as active—but by Day 6 (Disney Day!), my appetite returned full force.

Final Thoughts

The first week of rhinoplasty recovery is mostly about rest, hydration, and patience. You’ll feel better each day, and by the time your cast comes off, you’ll already notice a huge difference!

Post-Op Essential Supply ListHere’s a peek at my ultimate rhinoplasty recovery hit list!

SupplementsNote: Most patients do just fine with the standard post-op medications prescribed by their surgeon. However, due to my history of MCAS and autoimmune sensitivity, I chose a more holistic approach.

I have had negative reactions to antibiotics and steroids in the past, and I had never taken hardcore pain meds before. After discussing my concerns with my doctor, we decided:

• Extra Strength Tylenol would be my main pain reliever.
• Topical antibiotic ointment was sufficient (instead of oral antibiotics).
• Steroids were optional—I chose to forgo them.

Knowing my body functions best without synthetic drugs, I carefully curated this supplement list based on thorough research (ensuring no contraindications, blood-thinning agents, or complex multi-ingredient formulas).

Note: All supplements can be found here in* Fullscriptwith a discount unless otherwise linked—just enter the names in the search bar and add them to your cart! Always consult your doctor, healthcare provider, or functional medicine practitioner** for a tailored supplement plan.

Gut & Immune Support (High-Dose Probiotics) Megaspore Spore Probiotic (Microbiome Labs) * Seed Probiotic (Seed) * RestoraFlora Saccharomyces Boulardii (Microbiome Labs) * Visbiome Probiotic** – 3 days’ worth (900 billion CFU) to recover from potential antibiotic exposure

All supplements can be found here in Fullscriptwith a discount unless otherwise linked

Anti-Swelling & Lymphatic Drainage Arnica Tablets/Pellets (Boiron) * Boswellia (Pure Encapsulations) * Relief Tone (Energetix) * Drainage Tone (Energetix) * Lymph Tone 1* (Energetix)

All supplements can be found here in Fullscriptwith a discount unless otherwise linked

Anesthesia Detox NAC* * Liposomal “Trizomal” Glutathione (Apex Energetics)

All supplements can be found here in Fullscriptwith a discount unless otherwise linked

Anti-Inflammatory Support Liposomal Vitamin C (Numedica) * PEA (Mirica) * AllQlear Mast Cell Stabilizer* (Integrative Therapeutics)

All supplements can be found here in Fullscriptwith a discount unless otherwise linked

Natural Antibiotic Alternatives ADP Oregano Oil (Biotics) – started on Day 3 * Monolaurin* (Lauricidin)

All supplements can be found here in Fullscriptwith a discount unless otherwise linked

Poop SupportI was worried about post-op constipation from anesthesia and lower activity, but thankfully, I had a golden streak—7 days of success!

Foods That Helped: Celery juice + warm water (first thing in the morning) * Ginger tea*

Supplements: Ionic Magnesium* * Cleanse Renew (daily bowel mover)

Lifestyle: Daily walks * Castor oil packs (over liver & gallbladder) * Nightly Epsom salt baths * Chewing food really well * Soluble fiber at dinner* (summer squash & winter squash)

Comfort CareThese MVPs helped me stay comfortable and maintain my nose during the week:

Sleeping: Lumix 6-Piece Wedge Pillow (total game-changer)
Pain Relief: Ice roller & ice packs
Throat Care: Propolis spray, herbal throat spray
Ear Relief: Homeopathic ear drops (for post-op congestion-related ear aches)
Hygiene: Q-tips, soft gauze pads, cotton balls
Muscle Tension Relief: Lacrosse ball & Theragun (for mobility)
Cozy Vibes: Fuzzy blanket, comfy sweatpants
Easy Dressing: Thermal button-ups & oversized V-neck men’s T-shirts (no struggling with over-the-head tops!)
Gentle Skincare: Non-toxic face cleansing wipes
Nightly Detox: Epsom salt for baths
Emotional Support: Stuffed animal (courtesy of my bestie )

Entertainment & ActivitiesLet’s be real—I don’t scroll social media, I barely know how to use a TV, and life is not a spectator sport for me. So, this was a challenging week of forced rest. My brain felt mushy from the lack of movement, but I made peace with not being productive for once.

Here’s how I passed the time:

Brain Tap meditations (1-2 per day)
Re-read The Power of the Subconscious Mind by Joseph Murphy
Laptop time – writing this blog & creative work planning
Daily walks + prayer time with God
Texting & keeping up with friends
Outings with my parents – pedicures, church, Disney, errands, dinner dates
Watched a show every night with my parents (aka my sidekicks for the week!)

Therapies IV Therapy* (for extra hydration & nutrients)

Foods & MealsLet food be thy medicine! I stocked my fridge and pantry with simple, nutrient-dense options.

Grocery List:Proteins:
Grass-fed ground beef (for burgers/taco meat)
Roasted chicken
Boneless, skinless chicken thighs (baked)
Bone broth (Kettle & Fire – 1 carton/day)
Paleo chocolate protein powder (for smoothies)

Produce:
Avocados
Green juice/celery juice (every morning)
Rainbow chard & baby bok choy
Green beans
Zucchini & yellow squash
Kabocha squash
Frozen blueberries
Bananas

Shelf-Stable Essentials:
Raw almond butter
Ghee
Sea salt
Olive oil cooking spray
Mountain Valley spring water

Post-Op MealsI thrive on simple, digestion-friendly meals. Here’s what I ate most days:

Pre-Breakfast 8-12 oz warm water
Green juice/celery juice

(Followed by a morning walk to wake up my system!)

BREAKFAST – Simple Protein Smoothie 1 scoop protein powder
½ banana
1 tbsp nut butter
1 cup spring water + ½ cup ice

Lunch – Chicken & Avocado 4-6 oz chicken
⅓ avocado
1 cup bone broth

Dinner – Meat & Veggies Grass-fed ground beef patty
¼ avocado
Winter squash
Sautéed dark leafy greens

Final Thoughts

My rhinoplasty recovery was way smoother than expected, thanks to good nutrition, movement, and rest. If you’re prepping for surgery, stock up on the right foods, comfort items, and supplements to set yourself up for a smooth healing process!

Rhinoplasty Recovery: My Daily ScheduleI am a creature of habit, and I love a good routine. Recovery from rhinoplasty was no different. I created a loose structure to not just survive but thrive during a week that could have felt long and slow—especially for someone like me, who thrives on movement and activity.

That said, some people do just fine binge-watching Netflix and chilling on the couch all week—and that’s perfectly fine too. You do you, boo.

But if you’re like me (tons of energy and unsure what to do with it), here’s how I flowed through my week:

Surgery Day (DAY 0): The Big NapSurgery day could not have gone better—from the doctor and nurses to the 10/10 anesthesia nap. The only minor hiccup? Post-op nausea when I tried to stand up. I had to sit back down before I made it out the door, but after some anti-nausea meds, I was good to go.

The goal of the day: Rest, hydrate, and minimize swelling.

Surgery DayMorning: Pre-Surgery Prep Hydration: If allowed, drink water upon waking. If fasting, hydrate well the night before. * Calm Your Mind: 5-10 minutes of deep breathing, meditation, or box breathing (4-4-4-4) to stay grounded. Read my daily devotional, said prayers and then my mantras for surgery! * Dress Comfortably: Loose, front-button clothing (zip-up hoodie, button-down shirt) = no struggle post-op. * Final Checklist: + Designated driver/caregiver ready + Post-op instructions & meds prepped at home + Ice packs, soft pillows, and an elevated sleeping setup* ready to go

Post-Surgery: Recovery (0-2 Hours After) Grogginess + Nausea: Expect to be a little out of it. Mouth breathing will feel weird but manageable. * Pain + Swelling Begins: You’ll be numb at first, but swelling starts early. No bending, no lifting, no sudden movements. * No Talking:* Less facial movement = faster healing.

Going Home (2-4 Hours After Surgery) Head Elevation: Recline at 30-45 degrees (use multiple pillows or a wedge). * Small Sips of Fluids: Coconut water, herbal tea, electrolyte drinks. * First Meal (If Not Nauseous): Soft, easy-to-digest foods like bone broth, smoothies, shredded chicken & avocado. * Pain Meds: Take as directed before anesthesia wears off*—staying ahead of pain is key.

Evening: Managing Swelling & Pain (4-8 Hours Post-Op) Cold Therapy: Ice packs on cheeks and eyes (not directly on the nose) every hour for 15 min. * Minimal Screen Time: Too much phone/TV = eye strain + headaches from anesthesia. * Hydration:* Small sips all evening.

Night: Sleeping & Recovery (8-12 Hours Post-Op) Elevate Your Head: 30-45 degrees—no exceptions. * Keep Lips + Mouth Moist: Humidifier, lip balm, and water within reach. * Bathroom Breaks: Move slowly* to avoid dizziness.

No-Nos Before Bed:

• No bending over
• No hot showers/steam (causes swelling)
• No alcohol/smoking (delays healing)

Key Takeaways from Surgery Day: Rest, hydrate, and keep your head elevated
Eat soft, easy-to-digest foods
Take meds on time—don’t wait for pain
Use ice packs to manage swelling
Move minimally—no sudden movements

Days 1-7: Daily Rhythm & Recovery FlowIf you’re curious about how I structured my first week post-op, here’s a sample daily schedule:

MORNING (8 AM – 11 AM): Healing & Movement Wake Up Naturally
Hydration: 8-16 oz warm water + 8-12 oz celery juice (supports digestion)
Nose Cleaning & Ice Rolling: Saline spray, antibiotic ointment, ice rolling with castor oil
Gentle Movement: Light stretching + 30-90 min walk listening to worship music
Breakfast: Simple protein smoothie
Cold Therapy: Ice rolling + compress before diving into work

MIDDAY (11 AM – 4 PM): Therapies & Outings Biohacking Therapies: Red light, PEMF, IV therapy (Vitamin C & glutathione)
Errands with Parents: Target, Whole Foods, pedicures, even Disney World one day!
Lunch: Chicken, avocado & bone broth
More Movement: 30-60 min walk or light stretching

EVENING (4 PM – 11 PM): Wind Down & Healing Boost Sunset Walk & Connection: Worship music, texting friends, light stretching
Ice Rolling & Face Care: Another cold therapy session to reduce swelling
Epsom Salt Bath & Recovery Stretch: This was a nightly non-negotiable for me
Creative Work Time: Writing, dreaming, planning (but not overdoing it)
Dinner: Ground beef or chicken + smashed avocado + squash & sautéed greens
TV Time: Movie or show with my parents
Brain Tap Meditation: Neurofeedback before bed

Rhinoplasty Recovery: PLAY-BY-PLAY The Final Stretch: What I Learned from My Rhinoplasty JourneyLooking back, this article wouldn’t be complete without shedding light on the day-to-day ebbs and flows of my rhinoplasty recovery.

Of course, no two journeys are the same—but if you’re curious about how my experience played out, here’s the real deal:

Post-Op Days 1 & 2: “Swollen Chipmunk Meets Rocky Balboa” + The Dehydration HeadacheDays 1 and 2 were the roughest—not because of pain, but because of swelling, bruising, and an unexpected headache(mostly from dehydration). I didn’t expect to look this puffy, but hey, it happened.

The good news? I managed everything without prescription pain meds—just extra hydration and my go-to swelling reducers (arnica, bromelain, liposomal vitamin C, mast cell stabilizers like PEA & AllQlear).

Biggest win? The golden poo victory! (Since anesthesia + pain meds can slow digestion, I was so relieved to stay regular—thank you, morning celery juice and magnesium!).

Post-Op Day 3: Sinus Congestion Kicks In… But We’re Getting ThereBy Day 3, the chipmunk cheeks started to settle, but that meant lymph congestion—cue the clogged sinuses and ear pressure. I felt like I was on the brink of a sinus infection or earache, so I:

Doubled down on ice rolling + castor oil (to break up lymph congestion)
Did extra Epsom salt baths (major detox support)
Used homeopathic ear drops (relief!)
Got a high-dose vitamin C IV (game-changer for healing)

Post-Op Day 4: “I Could Run a Marathon!”By Day 4, I felt like a brand-new person—the sinus pressure was gone, my energy was sky-high, and I wanted to move.

I didn’t actually run a marathon, but my morning and evening walks stretched to 90 minutes each. My body craved movement, and since I wasn’t cleared for workouts yet, walking became my therapy.

Swelling? Still there, but way more manageable. Bruising? Fading. Mood? 10/10.

Post-Op Days 5 & 6: Yellow, Gray & Green… But Feelin’ GoodBy Days 5 and 6, my bruising shifted from purple to yellow-green—which meant healing was in full swing.

At this point, I was itching to get back to normal life, but I kept reminding myself:

This is a marathon, not a sprint. Healing takes time.

To distract myself, I convinced my parents to take a mini adventure to Magic Kingdom—a full-blown Disney day trip.

Was it fun? Yes. Was it overwhelming? Also yes.

Between the crowds, crying kids, overpriced processed food, and insane wait times, I realized…I am 100% a beach girl, not a theme park girl.

Post-Op Day 7: The Big Reveal—Cast Off Day!FINALLY—the moment I had been waiting for.

I was excited, but also nervous. What if I hated it? What if I looked totally different?

When I arrived at my surgeon’s office, the nurses started with a gentle nose clean-out before removing the cast. I braced myself for pain when they took out the internal splints—but honestly? It wasn’t bad at all. Just a little tugging. Totally manageable.

Then, my surgeon came in, checked my healing, and handed me a mirror.

Do I want to look?

I took a deep breath…and looked.

Sigh of relief.

It was still me. Swollen? Yes. But me. No hump. No surprises. And signs of better breathing ahead.

A few hours later, I was on a plane back to Austin—ready for this new chapter. (Side note: The plane ride was a breeze—no nose pressure, no bleeding, no issues!).

Post-Op Day 8+: Back to Life… Slowly

Before surgery, my life was non-stop movement:

Barry’s Bootcamp Weights Pilates More workouts Walks with friends Yoga Hip-hop dance Sauna.

Basically, Workout Barbie on steroids.

Surgery forced me to slow down—and I needed it.

I was nervous about taking time off, but this pause gave me something unexpected:

The realization that I’m okay without the constant grind.

I started thinking: What could I do with all the time I normally spend in the gym? Maybe… ramp up my new company instead?

Physically, I still had weeks of swelling ahead, but I embraced it. On Day 8, my doctor gave me the green light for light workouts (50% capacity)—so I eased back in with:
Light dumbbell workouts
Walks on my favorite trail with friends
Modified yoga

Socially, I kept things chill—not ready for too many explanations about my healing nose. I wore my post-op tape proudly and owned my process. I also stuck with my anti-inflammatory routine, supplements, and recovery hacks—letting my body do its thing.

Final Reflections: What I Learned from This JourneyLooking back, NONE of my biggest fears came true.

• Fear of anesthesia? Totally fine.
• Fear of not breathing for a week? Didn’t happen.
• Fear of post-op pain? Barely any.
• Fear of giving up workouts? Ended up being the best thing for me.
• Fear of hating my nose? Not at all.

If I learned anything from this experience, it’s this:

• WHERE THE SPIRIT OF THE LORD IS, THERE IS PEACE & FREEDOM.
• IF GOD BRINGS YOU TO IT, HE WILL BRING YOU THROUGH IT.
• MOST OF WHAT WE WANT IS ON THE OTHER SIDE OF FEAR.

The enemy loves to keep us stuck—in fear, doubt, worry, and insecurity. He whispers:

• Before surgery: Your nose is too big. Too bumpy. Too ugly.
• Leading up to surgery: Surgery will go wrong. You’ll regret it. You may get botched!
• After surgery: What if you’re still not happy? What if you mess things up? What if your nose collapses, your smell never returns, you’re stuck with a potato nose?

In this mindset, Murphy’s Law reigns supreme: Whatever can go wrong will go wrong.

It’s a mental game, and the only way to win is to surrender the fear and trust the process. To look up instead of to fear and anxiety and worry within.

Before I booked my surgery, I prayed:
“God, bless this surgery or block it. If this is for me, make a way. If not, shut the door.”

And you know what? He made a way. On His own timeline—not mine! (Remember 3 surgeries booked BEFORE the right one for me aligned—before my body, heart and mind were aligned).

Rhinoplasty surgery, for me, was more than a physical transformation. It was a spiritual one.

The days leading up to surgery, as well as the days before my “cast off” reveal, I actually played a fun “Murphy’s Law” reversal with myself that I call Lucky Girl Syndrome:

• What if it all goes right?
• What if I love my new nose?
• What if I breathe better than ever?
• What if things go smoother than ever?
• What if this is the best surgery the surgeon has ever done?
• What if I recover faster than ever?
• What if I feel amazing?!
• What if I look like myself, the girl I love—just the next glowed up version of myself?!
• What if, what what, what if…everything just works out?!

Surgery isn’t for everyone, but if it’s something you’ve been considering, I hope this gives you peace.

• It’s not as scary as people make it out to be.
• It’s totally manageable.
• And when your mind, body, and heart are aligned, it can be a beautiful experience.

And when your mind, body, and heart are aligned, it can be a beautiful experience.

Trust the process. Trust yourself. Trust God.

P.S. Looking for a holistic approach to help you navigate your rhinoplasty surgery and rhinoplasty recovery process? Book a 15 minute complimentary consult here and let’s craft a custom game plan for you!

The post Rhinoplasty Recovery 101: A Holistic Guide to Healing + Best Pre & Post-Op Tips appeared first on Meet Dr. Lauryn.

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When you were younger, what did you want to be when you grew up? Have you ever come across the idea of a Total Gut-Brain Reset? Guess, you never did.

Anyway, I wanted to be the news anchor on the Today Show, or at the very least, an investigative news reporter. I never set out for a career in functional medicine, much less talk about things like periods, pimples, and poo for a living.

Well…life has a funny way of coming full circle.

In fact, if you were a fly on the wall at Whole Foods market on a Friday night, you’re guaranteed to see my inner investigative reporter coming to life—small talking with Joe in front of me, asking him if he’s regular.

…And I am not talking about a regular Friday night customer if you catch my drift…Because TOTALLY judging the pint of ice cream, bag of chips and frozen cheese pizza in his cart, that answer does not look promising. I go deep.

Total Gut-Brain Reset: The Beginnings No, but in all seriousness, as a professional “health detective” for over a decade, I’ve worked with over 3000 clients and been obsessed with understanding:

(a.) Why we get sick — root causes, and

(b.) What do we do about it?

Especially in a culture where 93% of people are deemed “metabolically unhealthy”, 2/3 are overweight, and there are more than 100 different autoimmune diseases—with the incidence of diagnoses outpacing cancer and heart disease combined! All this despite…

• 1 out of 2 people on some version of a “healthy eating” diet at any given time;
• Gyms on every corner; personal trainers at our fingertips;
• Entire grocery aisles devoted to gluten free everything;
• And Dr. Google—which alone, receives more than 1 billion health-related questions every day. That’s about 70,000 searches per minute.

We definitely don’t have a willpower or lack of knowledge problem. A total gut-brain reset is very helpful.

And, why is it that we all still know a 90 year old Uncle Joe who smokes cigars, eats Spam and cheese sandwiches, drinks orange soda, and sits in a “lazy boy” every single day…yet seemingly lives symptom free, no care in the world?

Whereas a young and “fit” 30-something is doing all the things— eating low carb, working out daily, taking boatloads of supplements— gets diagnosed with over 13 incurable conditions?

The Root CauseHealth challenges do not come out of .

What I’ve discovered is that symptoms are often metaphors — signposts—of something deeper going on under the hood. Our body and brain’s way of trying to tell us: “Knock! Knock! Something is up! I am stressed!”

Like Bacon Intolerance Becky. Names have been changed for patient confidentiality.

Becky developed a bacon intolerance–a food she had eaten for years with zero problems…what gives?!

Well, when we did the work to figure out what triggers were going on in her life around the time she developed her bacon intolerance, she realized that she had been cooking bacon at the same exact time when she found out her husband had been cheating on her! Boom! Her body locked her issues into her tissues.

Or consider my 12 week stress fracture.

I really liked a guy, but it wasn’t going to work out.

And the exact same week that he came back into my life after months of not seeing him, I developed a stress fracture on my right foot…and it would not heal—It lingered for 12 weeks—stress fractures should typically heal within 6 to 8. And you know I was “doing all the things.” It wouldn’t heal until…I let him go:

I said: “OK, I am moving on. Moving…forward.” I deleted his number from my phone. Literally, that day: my stress fracture was gone.

The Big Idea: Dis-ease in our lives often shows up as disease in the body. The body keeps the score. Symptoms are metaphors.

The cool thing? When we figure out what our body is trying to say, we can begin to reverse it.

Enter: The Total Gut-Brain Reset — a free, simple, diet-free, prescription-free, and Dr. Internet-free formula to Solve Your Mystery Symptoms in 3 Easy Steps; a simple formula to figure out WHY YOU FEEL THIS WAY—and what to do about it.

Before I give it away though, I want to share a back story—because every innovative solution has a back story. Mine begins back at 4th grade recess.

4TH GRADEI was 10-years-old—with a pink scrunchie in my frizzy hair that my mom made you wear. All I wanted to do was fit in.

The popular girls invited me to join their gossip circle, where the topic of weight came up.

The Queen Bee said, “Oh my gosh you guys, I weighed myself and I am 69 pounds! I am soooo fat!”—immediately looking to each of us.

“What do you weigh?!” And, one by one, we had to go around the circle and report to our drill sergeant.

At a healthy 80 pounds, I was by no means a fat kid, but when the circle got to me, I gulped and lied. “I don’t know.” Thinking: I AM NOT GOOD ENOUGH.

After school, I went home and stood in the pantry… Turning over my favorite Dorito’s snack pack, I began learning a whole new language—fat grams and calories.

At age 10, my life path just took a sharp turn…

Little did I realize I’d spend the next 25 years, on a roller coaster of extreme diets, living inside of hospitals and treatment centers, and chasing a wide variety of solutions…all in search of feeling good in my own skin—with ZERO resolve…

YMCAEverything came to a head the morning that I stepped on the scale only to see a number I hadn’t seen since I was 10 years old. Only this time I was 23. And for the first time, it scared me. My body was shutting down from years of stress.

On my way to the gym that morning, I prayed, “God help me make a change today! Help me recover!”

To say the least, I didn’t make it to my workout.

When I got to that gym, not one, but 9 strangers—9 fellow gym goers, who I now call my 9 “Gym Angels”— stepped in, spoke up, said they wanted to help.

Within 48 hours, I found myself flat on my back in the hospital with a heart rate in the near 20’s’ and doctors saying I may not make it. And amidst the chaos, for the first time, something inside me clicked:

The answer isn’t out there, it’s in here [point to gut]—addressing the root cause.

Those 9 strangers—my 9 Gym Angels—helped me resolve all those years of GUT HATE—showing me nothing but pure gut love.

And, in that moment, the spell was broken, and I made up my mind—I decided, no matter what: I am healed. I will recover. Life is going to be different on the other side…

That one decision changed EVERYTHING.

Fast forward to today and not only is anorexia a story of the past, but so are the 13 other “incurable illnesses” I was diagnosed with in the aftermath from all that stress; and entire experience inspired me to dig deeper—to figure out how this whole gut-brain thing works, so that one day, I could help others too.

GUT BRAINThis isn’t woo-woo. It is science, gut-brain science— that is actually because the gut and brain are directly connected—like a telephone wire.

When the brain perceives mental, emotional or physical stress, it triggers the release of inflammatory cytokines down the gut-brain axis to the trillions of microbes and 500 million neurons in your belly, your second brain—which are connected to every single system and responsible for 95% of all signals throughout the entire body. In fact, for every one signal sent from the brain—your, 9 more fire back from the gut.

Stress? Ka pow! Symptoms!

Basically: The more stress you perceive, the more likely your total health—not just your digestion— is impacted overall—your immunity, your hormones, your anxiety, your energy, your metabolismand beyond.

For example: gut bacteria determine your weight and how you hold onto fat or muscle. When study subjects receive implanted gut bacteria from an overweight twin— microbes from a high cortisol, sedentary, processed-food based lifestyle, the test subjects gain weight; whereas when the subjects receive bacteria from a lean twin, they lose weight. No change in diet and exercise at all themselves.

Hippocrates once said that “all disease begins in the gut.” I say: All wellness begins in the second brain—your gut. Health is an inside job.

In my study of the “psychic roots of disease,” I stumbled upon the work of Dr. Ryke Geerd Hamer, an allopathic German medical doctor, who discovered the power of the gut-brain connection in healing from physical illness, based on his own recovery experience from cancer.

Dr. Hamer developed cancer shortly after his son was killed in a tragic accident and died in his arms—a significant emotional stressor.

It was during his treatment, and subsequent recovery, that he began to question the “root causes” that preceded not only his disease, but the diseases of his patients…realizing that for the majority, a significant emotional stressor or unexpected conflict had occurred prior to getting sick.

Even more, using CT brain scans, Dr. Hamer discovered found that the gut-brain connection is mapped for over 1000 different symptoms based on specific stressors, that show up as concentric rings—inflammation— in the brain regions correlated with the specific affected cells, tissues and organs affected.

For example, patients with testicular cancer—like himself—developed the cancer after experiencing a significant territorial loss conflict—like his son, a loved one or divorce.

Whereas patients with gut issues had previously experienced an “indigestible” conflict—something that was difficult to swallow, digest, or break down, figuratively….like Constipated Katy.

Katy was constipated. All the time. Despite drinking tons of water, taking laxatives and eating fiber, she was stuck.

Ironically, she also felt stuck in her life. Katy was a college student, stuck living in cold Chicago, studying finance for her dad, while her dream was to be a fashion designer. Katy felt stuck…until she finally took the leap and did what she’d always wanted: Moved to New York. and finished her last semester, interning in SOHO.

Her constipation went away.

Patients with skin issues—often had suffered from an attack conflict: like Breakout Bill.

Bill, a busy attorney, developed a skin rash and acne, seemingly out of nowhere—despite eating a gluten-free diet and using non-toxic skincare products. When we did the “work”, we realized Bill’s skin condition began after an intense lawsuit with an ex-business partner who stole money from him.

Bill felt attacked. His skin, acting as armor, reacted defensively—just like teenagers— notorious acne sufferers; their self worth under the attack of popular mean girls and courtyard bullies. “I would go back to middle school”—Said NO ONE ever.

And patients with weight issues had experienced to an overwhelming, “beached whale conflict” like Yo-Yo Dieting Yolanda.

Yolanda — a 55 year old Hollywood hairdresser—couldn’t lose those last 20 pounds for the life of her.

Paleo, fasting, vegan, keto, carnivore…Nothing helped until…she stopped the diet hopping and quit her high-demand job behind the scenes of the latest Batman movie, where she said she felt like a fish out of water—a beached whale. Magically, she stopped retaining water and body fat—the pounds fell off, and her bloating and sugar cravings went away!

Symptoms are metaphors of something deeper going on under the hood.

The interesting thing about how stress works in the body is that

the brain cannot distinguish the difference in running from a bear versus running on a treadmill at 10 mph while thinking “I’m not good enough, versus running on 4 hours of sleep, 3 cups of coffee, and adrenaline from a never-ending to-do list.

The body sees all sources of stress the same—sending the same inflammatory chemicals up and down the gut-brain axis. A total gut-brain reset is significant here.

The Total Gut-Brain Reset FormulaWhich brings me to how to “fix” this— The Total Gut-Brain Reset formula.

I am big in the power of 3’s and this one is super simple:

1. Tune into your gut – Be / See It
2. Take care of your gut- Do / Feel It
3. Trust your gut- Have / Know It

#1. TUNE INTO YOUR GUTFirst up: Tune into your gut. All about awareness— tune in to understand where you are today—the metaphor your body is trying to communicate to you— and gain vision for what you want instead.

Do a quick health audit right now. Consider a symptom you either currently or previously have had. What is the metaphor your body is trying to tell to you? Remember, the gut-brain connection is mapped for over 1000 different symptoms, all based on how we perceive stress. A total gut-brain reset is a good thing to consider.

For example: your bloating may be related to eating one too many Brussels sprouts, or if is has been going on for awhile, no matter what you eat, consider what indigestible stressors were happening in your life prior to the initial onset of your symptoms—like working in a job you hated, or juggling life as a single mom of three.

Fatigue may be related to running on 4 hours of sleep, or if your fatigue persists, no matter how much you sleep, consider what—if anything else—is draining you in your life right now—work, a relationship, a big decision.

Spoiler alert: sometimes, awareness of the underlying stress alone is all your body needs to begin healing! It works sort of like standing in the shallow end of the ocean.

Think about it, when you’re standing in the ocean, with your back to the waves. what happens when that wave strikes? You fall forward! You’re unable to see it or brace yourself for it—sort of like being unaware or unable to see the root causes.

However, what happens when you turn around to face those waves? You’re able to stand stronger—it’s sort of like your body says, “Thankyou! You get what I am trying to tell you!” You turn to face the waves and they don’t get you down as much! Inflammation calms down in the gut-brain axis. Magic.

Once you identify the root cause metaphor behind your symptoms, tune in to your gut and gain vision: What do you want instead? Who is healthy, thriving you? Do you need a total gut-brain reset? Your higher, feeling amazing, self? Get a clear picture.

2. TAKE CARE OF YOUR GUTNext up step #2: take care of your gut—inside and out. Physically and mentally. When our gut feels good, we are less susceptible to stress.

Physically, “taking care of your gut” entails the 5 “gut love” habits I teach. My patients, like eating gut-loving foods, cleansing with hydrating clean water, optimizing sleep, and breaking a sweat— 5 core habits that I teach my clients.

Mentally and emotionally, “taking care” of your gut entails how you think, feel and speak to yourself.

Limiting stories and negative thinking hold us back.

If you believe that: “Nothing helps.” “I have bad genes.” “I can’t lose weight..”— getting well is going to be an uphill battle.

Or who here has ever believed: I am scared to speak in public…I am a bad public speaker?

[raised hands]…[addressing a person in the audience]

Great! Stand up! Today, you are going to become a great public speaker!

Say it: “I am a public speaker!” [person repeats ]… Say it with gusto—“I am a CONFIDENT public speaker.” [person repeats]…one more time, you’ve got this—cheer her on [person repeats].

Amazing.

Now who here has ever believed? “I can’t make a lot of money!” Or, “money never works out for me.”

Great—you, stand up…[I give him a $20]. Amazing. You just made $20!

We are the stories we tell ourselves!

So how do you want your health story to go? Will a total gut-brain reset help? Go back to your vision in step one— the ideal thriving version of you and create a “gut love mantra”—

Pick at least 3 “power statements” that remind you of who you are becoming—

For example: “I am happy! I am strong! I am confident.”

Or, “I have tons of energy. I feel vibrant! I love my life!”

Or “I want a total gut-brain reset!”

Or, if you’re like me, the day I gained 10 pounds overnight that lasted for 4 weeks until I began to say, “I feel light, fit and free!”…

Even if you don’t fully believe it right now: believing is seeing.

You’ve probably heard of Dr. Masru Emoto’s famous “water experiment“—when researchers sent positive thoughts towards water, the molecules looked like beautiful snowflakes under a microscope, whereas the water molecules that received negative thoughts and energy appeared angry.

Now, consider this: Our bodies are 70% water. What do you think this means for you? Care to have a total gut-brain reset? Your cells are incredibly intelligent, listening to what you tell them 24/7.

Repeat your mantra several times throughout the day—declare it as if you already it. Visualize it. And the secret sauce: feel into it. Really imagine what it would feel like to have your desire—happy, confident, glowing, invigorated.

#3. Trust Your GutLast but not least: trust your gut—all about living in the knowing state—the end state. Celebrating that total health is yours, as if you already have it.

You don’t plant a seed, water it, and then get frustrated the next day if it’s not a beautiful sunflower yet. No, you know its coming. Just like you don’t place an order at a restaurant, then 2 minutes later, go back to the kitchen to ask the chef, “where is my food?!” No, you know, you trust, it’s coming.

Likewise, when given the right tools, your body innately wants to heal itself. This is a fact.

Break a bone, slap a cast on it, and it heals — in for most people, it heals within 6 to 8 weeks—even if a person is eating greasy cheeseburgers and French fries.

Summary

What do you think could happen to your health if you started tuning in, taking care, and trusting your gut more? Have you ever considered a total gut-brain reset?

Take your health back into your own hands! Try my Total Gut-Brain Reset formula now. Book a complimentary 15-minute Health Strategy Call today and let us help you.

The post Why Do I Feel Like This? A Total Gut-Brain Reset Journey appeared first on Meet Dr. Lauryn.

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And the Best Gluten-Free Bread Recipe Is…

The quest for the best gluten-free bread recipe that both tastes delicious and makes you feel great is like trying to find a needle in a haystack…until you try this best gluten-free bread!

Unfortunately, a vast majority of gluten-free bread recipes out there may claim they are “gluten-free”, but little do consumers realize, these are chock-full with ingredients that are cross-contaminated with gluten and cause similar reactions (like tapioca, casien, rice, soy, corn, cassava).

Gluten-free breads and products that contain cross-contaminating ingredients is a big reason why a significant percentage of people continue to have gluten-like complaints even after being on a gluten-free diet for months!

If this is you, check out the top 4 reasons why gluten-free breads can still make you feel poorly (even when you think you’re making the “right choice”). Then make this best gluten-free bread recipe ASAP!

P.S. As a bonus, I’ve included instructions for 4 total variations of this gluten-free bread, including:

• Classic Coconut Flour Gluten-Free Bread
• Zucchini Gluten-Free Bread
• Pumpkin Gluten-Free Bread
• Banana Gluten-Free Bread

The Top 4 Reasons Why A Gluten-Free Bread Recipe Still Make You Feel Bad#1. You’re actually intolerant to another type of glutenMost countries define “gluten-free” products based on the recommendation of the Food and Agricultural Organization of the United Nations and World Health Organization, which actually allows the inclusion of up to 0.3% protein from gluten containing grains in foods labeled “gluten-free.” Hence, the sensitive body is exposed to 0.3% protein, the immune system will recognize and react to the protein.

Additionally, did you know that there are 20 shades of gluten, and most food intolerance tests and food companies only test for or exclude one type of gluten from products—known as alpha-gliadin 33 MER?

Today, the wheat we consume in America is hybridized “modern wheat” —meaning it’s a completely new engineered form of wheat (entirely different from the gluten and wheat many of our parents or grandparents ate back in the day), and sometimes these gluten-like proteins can sneak into our restaurant takeout, gluten free bread or beer.

#2. You’re eating lots of cross-contaminated or cross-reactive foodsGluten cross-contamination basically means a certain gluten-free food has been exposed or processed in a factory with gluten. Gluten cross-reactivity means a certain food you eat causes the same immune response in your body as gluten may.

Studies (1-6) have identified food antigen cross-reactivity such as milk and dairy, rye, barley, oats, spelt, rice, millet, corn, soy, oats, nuts, instant coffee, quinoa, buckwheat, chocolate and even egg whites.

The response to some of these food allergens parallels the response to gliadin and might be relevant to the up regulation of Gluten-Reactivity and celiac disease along with by increased leaky gut.

The best (anti-inflammatory) choices for gluten-free breads and products are coconut flour, arrowroot starch, and tigernut flour.

3. You’re eating lots processed foods1 in 10 Americans eat the recommended number of vegetables daily (a total of 3)—including people who follow gluten free or plant-based diets (7). Moreover, 60 to 70% of most Americans’ diets come from processed and ultra-processed foods (8)—even “health” foods like keto bars, paleo protein powder and gluten-free tortillas. Low fiber, low varied, low color diets are the anecdote to ideal gut health.

#4. You have an underlying gut conditionSimply put, poor digestive function can equal poor food tolerance—even to many gluten-free foods. During digestion, all food proteins are enzymatically broken down in the digestive tract. However, if your gut is “weak” (leaky gut, SIBO, dysbiosis, etc.) the degradation of certain foods may not be efficient and relatively large gluten-like peptides can still persist.

The Best Gluten Free Bread Recipe: 4 WaysIf you are looking for the best gluten-free bread recipe, look no further than this guy.

Ingredients

• 6 pasture raised eggs
• 2 tbsp raw honey or pure maple syrup
• 1/2 cup grass-fed ghee, grass-fed butter or coconut oil
• 1/2 tsp Himalayan sea salt
• 3/4 cup coconut flour
• 1 tsp baking powder

Directions

Preheat oven to 350 degrees. In a medium-sized bowl mix eggs, ghee or oil, honey/maple and sea salt until well-blended. Combine coconut flour and baking powder, and whisk slowly into the batter until no lumps remain. Spoon the batter into a small greased loaf pan. Bake for about 40 minutes. Remove from pan and cool on rack.

Optional VariationsAdd the following ingredients to your baseline recipe and cook as directed.

Zucchini Bread

• 1 medium zucchini, shredded
• 1 tsp vanilla extract
• 1 tbsp cinnamon
• 1/2 tbsp pumpkin pie spice

Pumpkin Bread

• 1/2 cup organic pumpkin puree
• 1 tsp vanilla extract
• 1 tbsp cinnamon
• 1 tsp baking soda
• 1/2 tbsp cacao nibs (optional)

Banana Bread

• 3 ripe bananas, mashed
• 1 tsp vanilla extract
• 1 tbsp cinnamon
• 1 tsp baking soda
• 1/3 cup sprouted pecans or walnuts (optional)

If you’re looking for personal support, let’s optimize your gut and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today.

Resources

1. Ciclitiera PJ and Ellis HJ. Relation of antigenic structure of cereal proteins to their toxicity in Coeliac patients. Brit J Nutr, 1985; 53:39-45.
2. Weber D, Cléroux C, Benrejeb Godefroy S. Emerging analytical methods to determine gluten markers in processed foods – method development in support of standard setting. Anal Bioanal Chem, 2009; 395:111-117.
3. Kasarda DD. Grains in relation to Celiac disease. Cereal Foods World, 2001; 46:209-210.
4. Simonato B, Pasini G, Giannattasio M, Curioni A. Allergenic potential of Kamut® wheat. Allergy, 2002; 57:653-654.
5. 10 Grela ER. Nutrient composition and content of antinutritional factors in spelt (Triticumspelta ) cultivars. J Sci Food Agric, 1996; 71(3):399-404.
6. Arentz-Hansen H, Fleckenstein B, Molberg Ø, et al. The molecular basis for oat intolerance in patients with Celiac disease. PLoS Med, 2004; 1(1):84-92.
7. 1. Only 1 in 10 Adults Get Enough Fruits & Vegetables. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html
8. Hall, Kevin & Ayuketah, Alexis & Brychta, Robert & Cai, Hongyi & Cassimatis, Thomas & Chen, Kong & Chung, Stephanie & Costa, Elise & Courville, Amber & Darcey, Valerie & Fletcher, Laura & Forde, Ciaran & Gharib, Ahmed & Guo, Juen & Howard, Rebecca & Joseph, Paule & McGehee, Suzanne & Ouwerkerk, Robert & Raisinger, Klaudia & Zhou, Megan. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. 30. 10.1016/j.cmet.2019.05.008. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7

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Hello Spark Joy! Goodbye Diets, Cardio or Pills!

Have you ever wondered why some people effortlessly achieve their goals and desires while others seem stuck in a cycle of trying harder, following protocols, and tracking checklists without any progress?

The answer lies in the concept of “Spark Joy,” also known as “aligned action.” It’s all about intentionally infusing your daily life with a sense of joy and positivity that can pave the way for transformation and manifestation.

Exhibit A: Becky’s Weight Loss “Resistance”38-year-old Becky struggled relentlessly to shed excess weight, trying every diet and fitness regimen without success. Her life felt like a desert, drained of vitality, as she forced herself into rigid routines and calorie-counting. But no matter if she cut out carbs, ate all meat, went meat free, did Orange Theory or pilates, she could not lose weight for the life of her.

Until…I challenged her to stop focusing so hard on the “problem” and to instead focus on “sparking joy!”

One day during a session, I prescribed Becky to make a list of at least 10 things that brought her joy in her daily life—as simple as having a clean car or listening to her favorite boy band songs while on a walk on the local trail; then, the kicker: “Do at least one thing daily to “spark joy.” That’s it. Drop the focus on the diets and calorie counting each day. Instead just focus on bringing more joy into your life.”

Well, long story short, embracing the idea of “Sparking Joy,” Becky shifted her focus from the endless checklist of “shoulds” to the cultivation of happiness.

She incorporated small, joyous moments into her daily routine, savoring yoga sessions, relishing meals, and even indulging in her favorite treats guilt-free. As a result, the weight that had eluded her for years began to melt away.

A couple weeks later, she showed up to her session with a list of about 50 things that “sparked joy” in her daily life, and 5 pounds lost of inflammation.

Voila. Freedom. Alignment.

Spark Joy 101 (Aligned Action)To understand “Spark Joy,” think about this: How much time do you need to spend focusing on your desires or goals, whether it’s weight loss, finding a relationship, healing your body, or building your dream business? Surprisingly, the answer is almost never. Contrary to what many industries and coaches might tell you, you don’t need to monitor your every step, follow strict protocols, or try harder continuously.

“Spark Joy” takes a different approach. It encourages you to shift your focus from “how” to “what it feels like.” All you need is faith, belief, and cultivating the same feelings and emotional state you’d experience once you’ve achieved your desires. Emotion is the driving force behind action, and when you’re propelled by positive emotions, circumstances tend to align in your favor.

To embrace the “Spark Joy” philosophy, you need to find those little moments that enliven and inspire you, giving you a mental, emotional, and physical boost. Consider this: You have around 50,000 to 80,000 thoughts each day, and a significant portion of them are negative or repetitive. This is why “Spark Joys” are invaluable in your daily life.

The “Science” of Sparking Joy

My book, The Life-Changing Magic of Tidying Up, is on sale for Kindle ($4.99) today only. Click here to shop: https://t.co/12iBqt3If3 pic.twitter.com/huVDQ7hVI3

— Marie Kondo (@MarieKondo) May 19, 2021

This concept was inspired by Marie Kondo’s book, “The Life-Changing Magic of Tidying Up.” She recommends asking yourself, “Does it spark joy?” when decluttering your possessions. If it doesn’t bring you joy, it’s time to let it go. This practice not only declutters your physical space but also frees you from the weight of unnecessary belongings, leaving you feeling lighter, more organized, and inspired.

“Spark Joys” or “aligned action steps” can be simple activities, experiences, or observations that make you feel good.

It could be a heartfelt conversation with a friend, your daily morning routine, or enjoying your favorite cup of coffee at your local café. The key is to understand that everything is happening now, and you don’t have to delay feeling good until you achieve your goals.

What you’re truly after is a feeling, and when you consistently cultivate those positive emotions, the Universe aligns to deliver you the things that produce those same feelings.

Spark Joy IdeasSo, how can you start infusing your life with “Spark Joy” right now? What emotions are behind your desires? Here are 50 inspirational examples of “Spark Joys” to inspire you in manifesting your desires:

• A heartfelt conversation with a friend.
• Watching a beautiful sunset.
• Savoring your favorite meal.
• A soothing cup of tea.
• A good book that transports you to another world.
• A laughter-filled moment with loved ones.
• A relaxing bath.
• A walk in nature.
• Your favorite workout.
• A heartfelt hug.
• An act of kindness, whether given or received.
• An inspiring quote.
• Listening to your favorite music.
• A heartfelt thank you.
• Mindful meditation.
• Creative expression through art or writing.
• A productive workday.
• A moment of gratitude.
• Connecting with like-minded individuals.
• Enjoying your favorite hobby.
• Learning something new.
• A heartfelt compliment.
• A cozy blanket on a chilly day.
• A moment of self-care.
• A pet’s unconditional love.
• A beautiful flower arrangement.
• A handwritten letter.
• Accomplishing a small goal.
• A peaceful night’s sleep.
• A loving smile from a stranger.
• A cozy, rainy day spent indoors.
• A heartfelt letter or message from a loved one.
• A spontaneous dance party in your living room.
• Enjoying a delicious piece of chocolate or dessert.
• A warm and comforting bowl of soup on a cold day.
• Finding money you forgot you had in an old jacket pocket.
• Completing a crossword or puzzle.
• Discovering a new, inspiring podcast.
• A heartfelt, sincere compliment from a stranger.
• A random act of kindness you perform for someone else.
• A moment of pure, unbridled laughter.
• A successful, creative project or DIY endeavor.
• A handwritten note or card from a friend.
• A beautiful, starry night sky.
• A morning of lounging in your pajamas.
• A relaxing, stress-free day at the beach.
• The aroma of freshly baked bread or cookies.
• The feeling of sand between your toes.
• A spontaneous road trip to a new destination.
• Completing a challenging task or achieving a personal milestone.

How to Incorporate Spark Joy DailyBy incorporating “Spark Joys” into your daily life, you’ll not only feel more fulfilled and inspired but also witness your desires manifest with greater ease. Remember, it’s all about cultivating the feelings you desire in the present moment and trusting that the Universe will align circumstances in your favor. So, what’s stopping you from embracing “Spark Joy” today?

Make a list of at least 10-20 things in your daily life that “spark joy” so you have your arsenal built and embrace this concept by doing at least one thing each day to intentionally spark joy and feel good.

Watch your goals come to you more easily and effortlessly.

If you’re looking for personal support, let’s optimize your gut and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today.

The post How to Lose Weight And 10x Your Health With Spark Joy appeared first on Meet Dr. Lauryn.

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Detoxification such as liver detox and skin detox is a crucial process in the body to eliminate toxins and maintain optimal health. The liver plays a central role in this process, as it helps break down harmful substances and prepares them for elimination. Liver detox occurs in three phases, each with its specific functions. In this article, we will explore phases 1, 2, and 3 of liver detox and how you can support your liver health for effective detoxification.

Also, should you need support in creating a customized detox plan (from mold and Lyme disease to improving gut health, liver and gallbladder function), book a complimentary health strategy session with our team today.

The 3 Phases of Liver DetoxPhase 1: Activation and OxidationPhase 1 is the initial step in liver detox, where toxins are activated and oxidized to make them more manageable for further processing. This phase relies on enzymes called cytochrome P450, which convert toxic substances into smaller metabolites. However, this process generates free radicals, which can be harmful if not properly neutralized.

To support Phase 1 detoxification, it is important to consume foods and nutrients that promote antioxidant activity. Antioxidants help neutralize free radicals and protect cells from damage. Citrus fruits like tangerines and oranges, vitamin C-rich foods such as strawberries and bell peppers, and cruciferous vegetables like broccoli and kale are beneficial during this phase.

Lipotrophic compounds found in foods like cysteine, methionine, choline, and inositol can also support Phase 1 detoxification. Additionally, minerals like magnesium and iron are essential for optimal liver function.

However, it’s important to strike a balance with antioxidants. While some antioxidant supplements like resveratrol, coQ10, and vitamins A, C, and E can be helpful, excessive intake may interfere with the production of glutathione, a master antioxidant. Therefore, it is best to obtain antioxidants primarily from a varied diet consisting of fruits and vegetables.

Phase 2: Conjugation and EliminationIn Phase 2, the metabolites produced in Phase 1 are further processed and made water-soluble for elimination from the body. This phase involves various pathways, including glucuronidation, acetylation, esterification, amino acid conjugation, sulfation, and glutathione conjugation.

To support Phase 2 detoxification, sulfur-rich foods like cruciferous vegetables, garlic, onions, meat, and egg yolks are essential. Amino acids such as glycine, cysteine (or N-acetyl cysteine), taurine, and methionine, which are found in meat, play a crucial role. Molybdenum, a trace mineral found in leafy vegetables and liver, and vitamin B12 from animal sources are also necessary. Glutathione, which can be synthesized from amino acids or taken as a supplement, is a vital component of Phase 2 detoxification.

If Phase 2 detoxification is sluggish, the metabolites produced in Phase 1 may accumulate and cause adverse effects. Symptoms such as insomnia, brain fog, and hot flashes could be indicators of impaired Phase 2 detoxification. It is crucial to ensure an adequate intake of nutrients to support this phase and facilitate the proper elimination of toxins from the body.

Phase 3: Transportation and EliminationPhase 3 involves the transport of the water-soluble metabolites from Phase 2 for elimination. The metabolites can be excreted through urine or bile and eliminated via the bladder or stool, respectively.

Adequate hydration is crucial for the kidney-urine elimination pathway in Phase 3. It is essential to drink enough water to support the proper elimination of toxins through urine. Additionally, maintaining a healthy gastrointestinal system is important for effective elimination through stool. Regular bowel movements without constipation or diarrhea are indicators of a well-functioning Phase 3 detoxification.

If bowel movements are not optimal, it is important to address underlying causes such as dysbiosis (microbial imbalance in the gut), inadequate fiber intake, magnesium deficiency, or consumption of inflammatory foods. Resolving these issues before embarking on a focused detox or cleanse is crucial to prevent further complications and ensure the effectiveness of Phases 1 and 2.

Conclusion

Understanding the three phases of liver detox is essential to support your overall health and well-being. By incorporating a diet rich in antioxidant-rich fruits and vegetables, sulfur-containing foods, amino acids, and essential nutrients, you can enhance the efficiency of liver detox. Furthermore, maintaining proper hydration and a healthy gastrointestinal system is crucial for the elimination of toxins from the body.

It is recommended to consult with a healthcare professional, like a functional medicine practitioner, for personalized guidance and support in optimizing liver detox for individual needs.

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Is there such a thing as a natural gallbladder cleanse? Is there enough evidence that gallbladder cleanses are effective at treating gallstones?

Cholagogue FoodsThe gallbladder plays a crucial role in digestive health, but many people with gut problems, hormone imbalances, low energy, and toxic exposures may experience issues related to this important organ. Bile sludge, also known as gallbladder sludge or bile sludge, can be a common problem that affects gallbladder function. In this article, we will explore the concept of bile sludge, its impact on digestive health, and how incorporating cholagogue foods can support a natural gallbladder cleanse.

What is Bile Sludge?Bile sludge refers to the thickening and congestion of bile inside the gallbladder. This sludge is formed from a combination of mucus and particulate solids, such as cholesterol crystals, calcium bilirubinate, and calcium salts. When bile becomes too thick, it can hinder the proper contractibility of the gallbladder, leading to digestive concerns. Although bile sludge may clear up on its own in some cases, it can persist for an extended period, potentially giving rise to more significant liver and gallbladder issues. A natural gallbladder cleanse is a big help.

Understanding the Role of BileBile serves several essential functions in the body, particularly in digestion and detoxification. Let’s explore the four main functions of bile and how their compromise can lead to digestive problems:

1. Supporting Digestion and Elimination: Bile aids in the downward movement of digestion and promotes healthy elimination. Impaired bile flow can disrupt these processes, leading to constipation, bloating, and other gastrointestinal issues.

2. Buffering Stomach Acid: Optimal bile flow helps buffer stomach acid, ensuring that challenging foods are adequately broken down. When bile flow is compromised, it can result in difficulties digesting fats and discomfort after consuming fatty meals.

3. Emulsifying Fats and Detoxifying:Bile plays a crucial role in emulsifying fats and fat-soluble toxins, making them easier to absorb and eliminate. When bile flow is disrupted, the body may struggle to efficiently process fats and eliminate toxins, which can contribute to sluggishness and low energy levels.

4. Gobbling Up Impurities:Bile acts as a “Pac-Man” by scavenging impurities in the liver and intestinal villi. If the liver and gallbladder fail to remove toxins effectively, it can lead to an accumulation of harmful substances in the body, potentially impacting overall health and well-being.

Maintaining Healthy Bile Flow and Liver-Gallbladder FunctionA healthy diet supports bile flow and maintains optimal liver-gallbladder function. Here are 13 secrets to promoting gallbladder health and enhancing bile flow naturally. Try this natural gallbladder cleanse today.

1. Cut Out Processed Foods and Eat a Nutrient-Dense, Ancestral-Inspired Diet: Do You Really Need to Buy Organic Meat?Avoiding processed foods, processed oils, trans fats, conventional dairy, gluten, and refined sugars is vital for supporting healthy gallbladder function. Instead, focus on consuming a balanced real, whole foods ancestral diet, including organic animal proteins, healthy non-hydrogenated fats (like ghee, coconut oil, olive oil) and colorful easy-to-digest fiber (ie. low residue plants, like winter and summer squash, dark leafy greens, carrots, beets, asparagus, cultured vegetables, mushrooms).

2. Drink Warm Lemon Water: Start your day with a glass of warm water mixed with freshly squeezed lemon juice. This simple remedy stimulates bile production and aids in its flow. Such an easy step to start your natural gallbladder cleanse.

3. Incorporate Cholagogue-Rich Foods: Cholagogue-rich foods in particular are known to promote healthy gallbladder function and bile flow. Some of these foods include:

1. apples
2. artichoke
3. beets
4. bitter greens
5. celery
6. cinnamon
7. fennel
8. fenugreek
9. ginger
10. Turmeric.

4. Choline-Rich Foods: Additionally, include choline-rich foods in your diet, such as pastured eggs (egg yolks), grass-fed grass-finished beef, liver, wild caught salmon/fish and shiitake mushrooms. Choline supports bile production and promotes gallbladder health.

5. Get Your Beet On. Beets are particularly beneficial for the liver and gallbladder. Whether eaten raw, cooked, or grated into a salad, beets offer a rich source of antioxidants that protect the liver and enhance the activity of beneficial liver enzymes. Additionally, beets help bind to bile, facilitating the elimination of toxins. One simple and effective way to boost bile flow is to start your day with a beet smoothie containing beet, celery, apple juice, and cinnamon; or a simple beet juice. Drinking 4 to 8 ounces of pure beet juice is especially therapeutic for gallbladder health. Celery juice is also excellent—though targeted more at the liver.

6. Drink Peppermint Tea or Dandelion Root Tea: Peppermint has been shown to stimulate bile flow and support healthy digestion. Consider incorporating fresh peppermint leaves or a high-quality peppermint oil supplement into your routine.

7. Swig Apple Cider VinegarThe malic acid in apple cider stimulates the gallbladder to “flow”. Take 1 tablespoon in 4 to 8 ounces of water.

8. Castor Oil Packs: Apply a castor oil-soaked cloth to the abdomen over the gallbladder area. Cover it with a plastic wrap and a heating pad for 30-60 minutes. Castor oil packs help reduce inflammation, promote detoxification, and support gallbladder function.

9. Coffee Enemas: Coffee enemas stimulate the liver and gallbladder, promoting bile flow and detoxification. Consult a healthcare professional for guidance on proper administration.

10. Add Cinnamon: Cinnamon has been revered in Ayurveda for thousands of years due to its numerous health benefits. As the liver and pancreas are closely related, addressing one organ can positively impact the other. Cinnamon acts as a scraping herb, supporting detoxification and addressing congestion. It also regulates blood sugar and lipids, which depend on healthy pancreatic and liver-gallbladder function.

11. Gallbladder Supps: There are a handful of supplemental supports that can aid in gallbladder bile flow, including taurine, liposomal phosphatydlcholine, liposomal curcumin and ox bile.

12. Digestive Bitters with Meals. Approximately 85% of bile is made from water. Bitter foods and herbs are great at stimulating bile production. You can take digestive bitters both with and away from meals to move things. And remember: Drinks such as roasted dandelion root and peppermint tea, lemon water, celery juice and pure low tox coffee (believe it or not) all stimulate bile production.

13. Sweat Daily. Daily sweat (sauna, hot epsom salt baths, exercise) encourage the flow of lymph and bile naturally. Physical activity actually can increase bile acid output in to the duodenum of the small intestines 10 times more compared to being sedentary.

Bonus: Seek Professional Guidance: If you are experiencing persistent gallbladder issues or digestive concerns, it is important to consult with a healthcare professional who specializes in gut health. They can provide personalized guidance and recommend targeted interventions to address your needs.

For people struggling with gut problems, hormone imbalances, low energy, and toxic exposures, maintaining gallbladder health is essential.

Incorporating gall-bladder loving foods (like cholagogue and choline rich sources) into your diet, along with lifestyle-based habits for a healthy gallbladder can promote optimal bile flow and support liver-gallbladder function.

Maintaining Your Gallbladder HealthBy embracing these natural gallbladder cleanse strategies, and seeking professional guidance when needed, you can take proactive steps toward enhancing your gallbladder health and overall well-being.

Take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today and let us help you, especially with a natural gallbladder cleanse.

The post Natural Gallbladder Cleanse: Cholagogue Foods And 13 Total Lifestyle Strategies for Improving Gallbladder Health appeared first on Meet Dr. Lauryn.

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UTIs, including bladder infections, are among the most common infections worldwide, with a staggering 150 million cases reported annually. UTIs and bladder infections affect approximately 50-60% of women and 12% of men at least once in their lifetime.

If you’ve had one, you know the discomfort can be overwhelming. Here’s everything you need to know about UTIs and bladder infections, plus natural remedies to support healing.

UTI & Bladder Infection: Understanding the Difference1. Definition and LocationContrary to popular belief, UTIs and bladder infections aren’t quite the same. Here’s a breakdown:

• UTI (Urinary Tract Infection): An infection in any part of the urinary tract, including the kidneys, ureters, bladder, and urethra.
• Bladder Infection (Cystitis): A specific type of UTI, affecting only the bladder. Due to anatomical differences, women are 30 times more likely than men to experience cystitis.

2. Causes Conventional Causes: Bacteria, like E. coli, often enter through the urethra, spreading to other parts of the urinary tract. * Alternative Perspective (Gut-Brain Science & German New Medicine)*: UTIs may stem from “territorial conflict”—stress or frustration involving one’s environment, like feeling unsettled at home or work. This stress activates the HPA Axis which then sends a stress signal down the vagus nerve, which in turn triggers inflammation and bacterial imbalance in the bladder.

3. Symptoms General UTI Symptoms: Frequent urge to urinate, burning during urination, cloudy or strong-smelling urine, and lower abdominal discomfort. Severe cases can cause fever or back pain. * Bladder Infection Symptoms*: Frequent urination, lower abdominal pain, and burning sensations.

Diagnosing UTIs and Bladder InfectionsA urinalysis and urine culture can help identify a UTI or bladder infection, with some physical exams to pinpoint the infection’s exact location.

However, to get to the real root cause, you can also do some deeper “work” to identify what, if any, territorial conflict is at play.

According to gut-brain science and German New Medicine or GHK (German Healing Knowledge), UTIs and bladder infections can be seen as physical manifestations of what’s called a “territorial conflict.” This conflict goes beyond a bacterial cause, suggesting that stress, frustration, or unresolved issues related to one’s environment can actually contribute to these infections.

Here’s how it works:

Step 1: Territorial Stress in Everyday LifeTerritorial conflicts often arise from stress involving one’s personal or work environment. It could be something that makes you feel unsettled, frustrated, or infringed upon, such as:

• Conflict with a partner or feeling unsupported in your relationship.
• Frustration with a family member or roommate who doesn’t respect your boundaries.
• Stress from an overbearing boss or coworker who doesn’t value your personal space.
• Experiencing betrayal, such as a partner cheating.
• Moving homes, traveling frequently, or living somewhere that doesn’t feel like “home.”

Step 2: The Body’s “Territory” ResponseThe body’s perception of “territory” is deeply wired into our nervous system. When stress, worry, or frustration arises from these territorial concerns, it triggers a primal response in the brain. The brain interprets this stress as a potential “threat to territory” and signals the body accordingly.

Step 3: Gut-Brain Connection and the Vagus NerveOnce the brain registers a territorial conflict, it sends distress signals down the vagus nerve—a key part of the gut-brain axis—to the gut and urinary tract, the regions associated with physical safety and territory. This signal essentially tells the body to go on alert, prompting inflammation and setting the stage for bacterial imbalance in the bladder. This response is believed to be protective, attempting to guard the “territory” by creating conditions (inflammation and immune response) that flush out any perceived threats. However, it can lead to UTI or bladder infection symptoms in the process.

Step 4: Symptoms as SignalsSymptoms like a frequent urge to urinate, burning sensations, and discomfort aren’t just indicators of infection—they’re messages from the body trying to alert you to underlying stress. Instead of focusing solely on the bacteria, this perspective suggests we address the root stressor to truly resolve the issue.

Fun Fact: Why Women Are More SusceptibleAnatomically, women are more likely to experience UTIs due to shorter urethras, but emotionally and neurologically, women may also process territorial conflict differently than men, making them more vulnerable to infections tied to emotional stress.

How to Heal UTIs and Bladder Infections NaturallyUnderstanding the root cause is key to natural healing. Here’s a comprehensive approach for at home remedies with or without antibiotics:

1. Gut-Brain Reset Identify Stressors*: Recognize any emotional “territorial conflicts” or stressors in your life.
2. Create a Mantra: Repeat affirmations to calm your mind and body. Examples: “God is my shepherd and goes with me,” or “I feel right at home.”

Practice Daily: Repeat your mantra multiple times daily to promote calm and healing.

1. Nutrient Remedies Hydration*: Drink water, especially lemon water. Aim for 8 oz per hour to maintain optimal hydration without overwhelming your kidneys.
2. Herbal Tea: Steep celery leaves or fresh parsley in water, then sip throughout the day.
3. Baking Soda: Mix 1/2 tsp in 4-8 oz of water, 1-2 times daily.
4. Avoid Triggers: Skip sugar, caffeine, and high-oxalate foods (such as spinach, nuts, beets, and chocolate).

5. Garlic and Cayenne: Add 1-2 minced garlic cloves with meals, plus 1/4 tsp cayenne and 1/2-1 tsp raw honey.

6. Supplements for UTIs D-Mannose*: Often effective with E. coli-based infections. Take three times a day for 3 days for noticeable relief. I like this one and this one together.

7. Antimicrobials: Consider uva ursi, oregano oil, colloidal silver (1 dropper, 1-2 times daily), garlic (Allimax), or lauricidin (1 scoop with meals).

8. Tea for Urinary System Support Bone Tea Recipe*: Steep 2 parts nettle leaf, 1 part horsetail, 1 part dandelion root, 1 part oat straw, 1/2 part gotu kola, and 1/2 part hawthorn berries in filtered water. Enjoy 2 cups daily for bladder and kidney support (Mountain Rose Herbs is a great supplier).

When to Seek Medical HelpWhile natural remedies can often help, consult a healthcare professional if symptoms persist, as untreated bladder infections can lead to complications, especially if they spread to the kidneys.

Overcoming a UTI or bladder infection goes beyond medication. By addressing both physical and emotional factors, you empower your body to restore balance naturally.

Want a holistic approach to kicking a UTI, bladder infection and/or preventing them from coming back? Book a health strategy call to find out how to begin taking your health into your own hands.

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Eating disorders and chronic dieting wreak havoc on your metabolism and overall health—not only during the time you struggle with the eating disorder, but in the years after.

From metabolic imbalances to digestive difficulties, immune dysfunction, chronic anxiety and low energy— It’s something I call “post-recovery recovery”, what happens to your body after years of under-eating, over-training, binging, purging, restricting, and everything else in between.

While many doctors, treatment centers and health books tell you about the ill side effects from active eating disorders, like:

• nutrient deficiencies
• hair loss
• constipation
• skin rashes and breakouts
• brittle nails
• weight loss or weight gain
• seizures
• fatigue
• anxiety and depression
• death

Many healthcare professionals, treatment centers or books rarely address the chronic health conditions that arise from a long-term eating disorder or restrictive diet, particularly once individuals are in recovery, weight restored (“healthy”) or mentally healed.

Post Recovery Recovery “Mystery” Side Effects1. Chronic Constipation, IBS & Bloating 2. Unwanted Weight Loss or Weight Gain (“Metabolic Inflexibility”) 3. Mass Cell Activation Syndrome & Autoimmune Disease 4. Food Intolerances 5. ARFID 6. Missing Your Period 7. Young-Onset Osteoporosis 8. Poor Hunger Cues 9. Anxiety, Low Energy & Fatigue 10. Loss of Identity

Again, I call these “Post Recovery Recovery” from your eating disorder because it’s often what happens after recovery has ensued—and although your head is in a much better place, your body is still recovering.

The Struggle is RealIt’s something I’ve both experienced myself and have seen time in time again in hundreds of patients I’ve worked with in my clinical functional medicine, therapy and nutrition practice:

Women who are so over “ED”—they are ready to move on with their lives and break free mentally, but physically, it’s like their body has not “caught up” online.

Exhibit A: 6 Years Post-Recovery

At age 29, I was well over my eating disorder. My near death battle at age 23 was the “wakeup call” I needed to turn my life around and tell ED to “eat my dust.”

However, after treating my body like it was a concentration camp victim for over 15 years, my physical healing journey was on its own timeline.

I found myself in a BIG physical health dilemma with a cascade of diagnoses and symptoms, including:

• Chronic bloating, constipation and IBS
• Unwanted weight loss
• Metabolic “inflexibility”—no matter what I ate, or how much, I stayed lean
• Hypothyroidism
• 3 Autoimmune Disease Markers (Hashimoto’s, Lupus, Colitis—Irritable Bowel Disease)
• Diabetes Type 1
• Mass Cell Activation Syndrome (MCAS)

There is ALWAYS a Root Cause to Body ImbalancesIronically, I had just begun my functional medicine educational journey. With the help of some functional lab testing and knowledge about nutrition and the body’s biochemistry, it didn’t take me long to get to the “root causes” of these chronic health conditions, including:

• SIBO (small intestinal bacterial overgrowth)
• Dysbiosis + Bacterial Infections (pathogenic bacteria in my gut)
• Low Stomach Acid + Digestive Enzyme production
• High Free Cortisol (stress hormones)
• Under-Methylation (poor enzyme function and nutrient processing)
• Mold/Mycotoxin Illness (exposure to living in a home with hidden mold)

Although those words may sound big and scary, the bottom line is: BOTH my eating disorder and treatment had wreaked havoc on my gut and stress hormones!

The Gut-Health ConnectionConsequently, the rest of my health suffered as well (fact: your gut and cortisol levels are the “gateways to health”—immune function, mental health, hormones, metabolism—all of it).

Eating Disorder = Bad Gut HealthIn my eating disorder, lifestyle habits that impacted my gut health included:

• Cutting out entire food groups
• Eating only 3-10 foods (low variety)
• Low calorie and low nutrient intake
• Overtraining
• Living in a state of chronic stress
• Isolation from friends and family
• Lack of joy in my life and activities

Conventional Treatment = Bad Gut HealthMany treatment modalities equally did not help my gut. Even though my treatment centers and providers did the best they knew how to do to keep me alive, the long-term consequences and lack of knowledge about how these treatments affected my gut health and hormones were never addressed. These included:

• A steady diet of refined and processed foods for months and years at a time (Pop-tarts, pizza and Egg McMuffins were regular staples in my treatment diet)
• Frequent and high exposure to many foods I was intolerant to with my autoimmune diseases
• SSRI’s (Prozac, Lexapro)—long term use
• Lack of joy and purpose in the recovery process (recovery was often focused on therapy and eating—not life outside the disorder)

I felt stuck! Although I knew I wanted a way out—both my eating disorder and treatment weren’t helping. Here are 10 health side effects of eating disorders doctors won’t tell you about—and what to about it.

10 Health Side Effects of Eating Disorders That Doctors Won’t Tell You AboutPost Recovery Recovery “Mystery” Side Effects

1. Chronic Constipation, IBS & Bloating
2. Unwanted Weight Loss or Weight Gain (“Metabolic Inflexibility”)
3. Mass Cell Activation Syndrome & Autoimmune Disease
4. Food Intolerances
5. ARFID
6. Missing Your Period
7. Young-Onset Osteoporosis
8. Poor Hunger Cues
9. Anxiety, Low Energy & Fatigue
10. Loss of Identity

1. Chronic Constipation, IBS & BloatingGut health is rarely discussed in eating disorder treatment.

However, if you’ve ever been in the “milieu” following a meal in a treatment center, you know that extremely foul gas, bloating and IBS are common “phenomenon” experienced universally by patients, and often thought to be “part of the process.”

For years, I was told that “gut issues” were normal and to “just deal” with my bloating, constipation, and, inconsistent bowel movements with Miralax and Colace stool softeners. Lactaid pills were administered like candy whenever cheese, milk, or ice cream was being served, and TUMS were regularly passed out when gas struck. Nevertheless, the bloating and constipation persisted and did not go away—even when I attained recovery.

Why do you feel constipated or bloated in recovery?

Gut Bacteria 101Three words: Imbalanced gut bacteria.

Your gut bacteria are the “conductors” of your body’s orchestra of health.

You have MORE gut bacteria (40 trillion) than cells in your body, and your gut bacteria are responsible for:

• Governing your metabolism (how well you absorb and digest your food)
• Regulating estrogen and your period
• Balancing your neurotransmitters (brain cells) and mood
• Busting anxiety
• Building up your immune system (helping your body fight pathogens, infections)
• Boosting your energy
• Determining your body composition (body fat, bone mass, muscle mass)
• Helping you see “results” in the gym
• Regulating your sleep
• Keeping your skin clear
• And so much more!

There’s practically a new study every day demonstrating the vast impact that your gut health has on your total health!

Research on individuals with eating disorders in particular has repetitively shown imbalances in gut bacteria and inflammation in the gut (“leaky gut”). (1, 2, 3, 4)

Common Gut Imbalances in Eating DisordersCommon imbalances I’ve observed in individuals with eating disorders (active or history) include:

1. Pathogenic bacteria infections and fungal/yeast overgrowth
2. Insufficient amounts of healthy gut bacteria bacteria
3. Low gut bacteria diversity

The result:

• Bloating
• Constipation
• IBS
• Gas
• GERD
• Liver/gallbladder dysfunction
• Other “gut-related issues”:
  • Candida
  • SIBO
  • Dysbiosis
  • Parasites
  • Lyme disease or “Co-infections”
  • Leaky Gut
  • Immune Disruption (mass cell activation, autoimmune disease, chronic fatigue)

(Just to name a few things)

The Gut Microbiome-Eating Disorder ConnectionHow does your gut “go bad” in the first place?

Several triggers from your eating disorder drive the gut up and continued struggles with food the longer the disorder goes on.

Here’s how it works:

Trigger #1: Stress alters your gut microbiome. Stress always precedes “gut issues” and, in the face of LOTS of stress, your gut microbiome changes, leading to “dysbiosis” and decreased microbial diversity.

Some common “gut stressors” (both during and preceding the eating disorder) may include:

• C-section baby or formula fed
• Eating processed foods as a kid
• Antibiotics
• Long term medication use
• Unidentified food intolerances
• Living in “fight or flight mode” (not resting, breathing, on the go all the time, chewing your food well, etc.)
• Missing key nutrients in your diet
• Overwork
• Restrictive eating or diets (which lead to less diverse bacteria)
• Binging or purging habits
• Laxative abuse
• Over exercise
• Lack of sleep
• Circadian rhythm disruption (shift work, screens at night, sleeping during the day, lack of natural light)
• Environmental toxins (mold, EMF’s, hygiene/cleaning supplies)
• Alcohol, drugs and/or smoking
• Loneliness/isolation
• People-pleasing
• Constant pressure to achieve or perform
• Lack of purpose/meaning—elevating stress, anxiety and depression
• Perceived stress (financial, relationships, acceptance, etc.)

Although stress is inevitable in life and your body is hardwired to adapt to stress, if your stressors persist for too long or become too overwhelming for your body to “bounce back”, this leads to an altered gut microbiome.

Trigger #2: The changing gut microbiome then affects your appetite, metabolism, hormones (especially cortisol—stress hormones), hunger, and satiety cues (hello disordered eating). Altered gut bacteria tell you what foods to eat (or not eat)—causing cravings, obsessive food thoughts, or not wanting to eat at all.

Trigger #3: The metabolic changes in BOTH your gut and hormones contribute to further dysbiosisWhich then further contributes to disordered thinking, depression, anxiety, OCD and other psychological issues.

Trigger #4: Your environment, personality and life circumstances pull the final trigger!Why do some people get an eating disorder or “stay stuck” in their eating disorder and others do not—particularly if they face the same gut stressors? This is where psychology and your unique environment, personality and circumstances come into play—all part of the perfectstorm.

Some examples of “perfect storms” that can multiply the “brain-gut” connection in eating disorders include:

• Upper middle-class pressures to “look perfect”
• Getting teased about your weight or appearance
• Growing up dancing or competing—and constantly comparing yourself to others bodies
• Sexual assault
• Poor parental involvement/care
• Trauma
• Being the first child—pressures to succeed
• Being the middle child or younger child—constantly living in the “shadows” of your older sibling
• High expectations or demands (work, school, performance)
• Unhealthy relationships

The equation:

• Stress + a disrupted gut microbiome + the perfect storm” = disordered eating.

It’s a vicious cycle.

The Brain-Gut ConnectionThe brain-gut connection is exactly what it sounds like: Your brain (stress levels) affect your gut, just like your gut affects your brain. Although most psychologists don’t talk about it, your brain health is a direct reflection of your gut health—in fact, the two are physically connected. They are a two-way street!

For instance:

• 90% of your serotonin (your “feel good brain chemicals”) is produced in your gut
• You have MORE neurons (brain cells) in your gut than any other part of your peripheral nervous system
• Your vagus nerve—the nerve that governs your digestion and stress levels—is directly connected from your brain to your gut

If you’ve ever experienced “butterflies” in your stomach before making a public speech, you’ve felt the “brain connection.”

In short: your brain health is “imbalanced” (like an eating disorder, obsessive thoughts about food and exercise, eating, anxiety, depression, stress), it is a common indicator that something in your gut is actually off.

Interestingly, research has found that when you increase healthy gut bacteria, your brain balances out. Evidence in mice demonstrates that probiotics and prebiotics (fiber that feeds probiotics) significantly alters bacterial abundances in the intestinal microbiota, and decreases both anxiety and depression.

The Disordered Eating-Gut ConnectionDisordered eating behaviors themselves—not just mental stress—can also cause GI symptoms in many different ways.

Ongoing physiological stress impacts our gut bacteria just like poking a wasp nest—the more you poke, and poke, and poke, the more disrupted your gut microbiome gets:

• Restriction can cause the muscles in the digestive tract to atrophy, or weaken, which can lead to constipation, bloating due to trapped stomach gasses, and gastroparesis, or delayed stomach emptying.
• Eating a limited food variety can disrupt the microflora of the gut.
• Excessive fiber consumption, from eating too many raw vegetables, fruits, whole grains and beans (aka what basically every clean eating Instagrammer showcases), can cause extreme gas and bloating.
• Lack of protein, carbs or fats can cause food to digest slower than usual (because nutrient synergy is missing)
• Self-induced vomiting can irritate and weaken the esophageal sphincter,leading to gastric reflux. Use of laxatives can lead to weakening of the gut muscles.
• Overtraining “stomps out” and diminishes healthy gut bacteria, leading to more inflammation in the gut, more stress (cortisol) in the gut, decreased stomach acids and enzymes, more bloating and constipation
• Eating diet foods (packaged bars, shakes, frozen foods, artificial sweeteners) can cause elevations of hydrogen gas—primarily because additives, sugar alcohols and other odd ingredients are “foreign” to your gut bacteria
• Living in a state of “fight or flight” paralyzes your vagus nerve (the “rest and digest” nerve) and suppresses natural stomach

Researchers at UNC-Chapel Hill School of Medicine looking at the gut microbiome in eating disorders–specifically anorexia— have found that disordered eating significantly diminishes the amount of healthy gut bacteria, further contributing to the anxiety, depression, and further weight and hormone imbalances in people with eating disorders.

In their study, they evaluated the gut microbiomes of patients who underwent a 12 week conventional eating disorder recovery program. At the end of 12 weeks they found that although bacteria diversity had increased, it was still significantly less diverse than that of 12 healthy individuals, whose gut microbiotas were analyzed for this study—begging the further analysis of what a more targeted approach to “gut healing” could do for individuals in recovery from eating disorders.

The good news? I’ve had many clients whose IBS, bloating and constipation, symptoms have completely or almost completely resolved when they stop dieting, and start feeding their body adequately and consistently.

The Bottom Line: An unhealthy (stressed) gut equals an unhealthy you (eating disorders included, along with gas and bloating side effects). A healthy (less stressed) gut equals a healthy you.

2. Unwanted Weight Loss or Gain“Why is my metabolism not working?!”

It’s a cry I’ve heard hundreds of my patients exclaim over the years. There are 3 types of patient profiles I see within the “metabolism mayhem” conundrum:

Type 1: Gaining Weight (without Trying)For some, their metabolism seemingly “stalls”— within months or years following their eating disorder, they start gaining weight by simply looking at a piece of pizza.

Type 2: Losing Weight (without Trying)For others, their metabolism goes “haywire”—it seems like no matter how much they eat, the food doesn’t “stick”. They have to eat one to two times more food than “most people” to keep weight on, or they easily start losing weight or “backsliding” if they miss a meal or go on vacation. Mentally, they aren’t actively pursuing the eating disorder, but for whatever reason, it seems like their metabolism has another agenda.

Type 3: Metabolic Inflexibility (Stuck in Old Habits in Order to Feel “Normal” Physically)Lastly, many recoveries experience “metabolic inflexibility”—“the inability to respond or adapt according to changes in metabolic or energy demands”.

After years of disordered eating and restriction, they’ve seemingly trained their body to adapt to one way of eating or “surviving”—and if they “get off track” from that programmed metabolic way, their body pushes back.

For example: If running every single day—rain or shine—was a part of your eating disorders, your body’s “metabolic norm” has been wired to run. You may experience that running seems to help keep your bowels “regular”, your digestion “working” and your neurotransmitters “firing.” However, if you try to skip a day of running, you’re constipated for days, you’re even more bloated after meals and you get brain fog—metabolically inflexible.

Another example: If a low carb/no-carb diet was part of your “metabolic norm” in your eating disorders and you “lived” on high protein shakes, greens and almonds, you may find that when you try to add in some starch (sweet potatoes, rice, winter squash), your blood sugar seemingly goes “nuts”. You get brain fog, shortness of breath or IBS—what gives?! Your metabolism has seemingly been trained to “run on” protein for glucose energy—not knowing what to do with the carbs.

The Common Root Causes of Metabolic MayhemNo matter which category you fall into, In all 3 cases I often find that there two primary underlying root causes are at play in “metabolic mayhem”, including:

• Chronic cortisol imbalances
• Gut imbalance (SIBO, dysbiosis, gut bacteria infections, fungal overgrowth, leaky gut, insufficient healthy gut bacteria)

Again, I cannot stress enough how vital your gut bacteria, as well as your stress hormones, are to your full healing process—and, unfortunately, they are commonly out of balance and “managed”—not healed— during eating disorders treatment.

Multiple research studies show the direct links between your metabolism, stress hormones (cortisol) and gut bacteria:

• Low bacteria diversity causes a “hyper-metabolism.” Studies in mice with gut bacteria similar to those with long-term histories of anorexia found that the mice not only had less body fat, but also had to eat 30% more daily calories of chow to maintain normal growth (compared with conventionally raised rodents). They were also more constipated and had slower digestion.
• Certain gut bacteria make you more prone to “weight gain” (no matter how “healthy” you eat). When researchers switched the gut bacteria of lean mice and heavier set mice, they found the lean mice became heavier and the heavier mice became leaner.
• Women with histories of long-term eating disorders—particularly that started in childhood— may alter their “cortisol” set point for their lifetime. To date, studies (1, 2) have shown that childhood trauma or significant chronic stress on the body (restrictive eating, anorexia, overexercise) may result in a “cortisol set point”—meaning your body adapts to the conditioned level of stress, and your “normal” cortisol may continue to run “high” even once recovery ensues.

Common “side effects” from higher levels of cortisol in these individuals may include: altered metabolic rate, increased insulin sensitivity, more prone to anxiety or “type A” behaviors, decreased muscle mass and bone mass, and hypothyroid symptoms (sluggishness, digestive difficulties, fatigue).

• Long-term restrictive eating, low-carb diets & diminished gut bacteria can lead to thyroid imbalances—associated with a “slow metabolism.” Women with eating disorders experience two times the rate of thyroid disorders as healthy controls. Your thyroid is your “metabolic mothership”—telling your body how to use all your nutrients efficiently, maintaining lean muscle mass, and giving you tons of energy.

When the body is starved, the thyroid conserves energy by slowing down metabolism. With long-term restrictive eating, thyroid functioning slows to an absolute minimum. Cortisol then tells your thyroid to stop making the building blocks of active thyroid hormone, and energy diverted away from non-essential hormone functions, such as digestion, metabolism (using your nutrients efficiently) and hormone health.

• Binge eating is associated with “greater metabolic dysfunction”—even if you eat the same amount of calories as you would normally throughout the day. Glucose (blood sugar) regulation is significantly altered during binge episodes—quickly spiking blood sugar levels and cortisol, only to crash within hours of the binge. If this cycle continues regularly, it further drives your body’s cortisol levels out of whack, consequently leading to metabolic and body composition disruption.

The Bottom Line: Chronic stress and a disrupted gut microbiome leads to “metabolic” imbalances in post-recovery recovery.

3. Mass Cell Activation Syndrome + Autoimmune DiseaseApproximately 80% of your immune system is produced in your gut.

Given that disordered eating can significantly alter your gut microbiome, it’s no wonder that immune system disruption is another common “phenomenon” in Post-Recovery Recovery. (Sensing a theme here?).

Additionally, remember: stress is the #1 culprit of all body imbalance in the first place!

With eating disorders, you are living in constant “fight or flight mode” (stress mode).

Consequently, BOTH mental and physical stress stimulate your body’s physiological stress response— releasing catecholamines and corticoids (stress hormones), which then “inflame” or suppress your immune cells, and produce a shift in the cytokine balance.

Translation: Stress causes inflammation in your immune system!

Eating Disorders Cause Imbalances in Th1/Th2 CellsA healthy immune system has two primary types of immune cells known as: Th1 Cells and Th2 Cells.

Your “Th cells” (short for “T helper cells”) are responsible for directing your immune system to function. T helper cells act like an orchestra conductor for your immune system. As the conductor, your Th1 and Th2 cells send signals to the “musicians” (the rest of your immune system) to play music (keep your body healthy).

Specifically, T helper cells send signals, they release cytokines that guide all your other immune cells to do their job (like attacking of foreign invaders and killing pathogens). Cytokines are simply hormonal messengers responsible for the biological effects in the immune system— like a runny nose and sneezing during allergy season, hives in kids who are allergic to peanuts, and acne in teens).

Here’s an overview of what each type of immune cell does for your body:

Specific RolesTh1 Cells: * More “immune stimulatory”—characterized by a higher release of cytokines. * Th1 cells tend to help your body kill pathogens and foreign better (like parasites or pathogenic gut bugs) * HOWEVER, if they are out of balance, they can also perpetuate MORE autoimmune responses and food intolerances/sensitivities (especially if your gut health, cortisol or immune system is off).

Th2 Cells: Characterized as “immune deficient”. * In general, people with Th2 dominance (more Th2 cells), tend to have a weaker immune system (they may get colds, flu and allergies easier), because they are more likely to experience an “immediate response” to allergens (peanut allergies, bee stings, pollen, viruses, etc.). * That said, people with more Th2 cells in their immune system tend to have lower systemic inflammation overall and autoimmune diseases are better at fighting infections that take hold outside* of cells (extracellular infections).

A balance of BOTH cell types are necessary for helping your body defend against disease, toxins and foreign invaders.

However, if stress disrupts your Th1 and Th2 cell balance—one system becomes more dominant than the other, leading to immune “dysfunction” and a host of side effects including:

Th1 Dominance (Too Many Th1 Cells; Not Enough Th2 Cells)* Food sensitivities * Hashimoto’s * Low T3 Syndrome * Fatigue * IBS * IBD * Celiac * Crohn’s Disease * Lupus * Gut infections * Low pregnenolone levels * PCOS * Blood sugar imbalances & Type 1 Diabetes * Skin conditions (Psoriasis and rosacea) * More likely to be thin

Th2 Dominance (Too Many Th2 Cells; Not Enough Th1 Cells)* IgE-related allergies, which are immediate and measured by skin scratch tests * Seasonal allergies * Airway constriction * Asthma * Nasal drip * Mucus * Eczema (Dermatitis) * Hay fever (Allergic rhinitis) * Decreased stomach acidity or GERD * Histamine intolerance * Hives (Urticaria) * Chronic Fatigue Syndrome * Uveitis, Grave’s disease, Sjogren’s, Oral Lichen Planus, SLE (also Th1 dominant)

Eating Disorders = Th1 DominanceMost commonly, for those with histories of eating disorders and chronic stress (cortisol), I see an over-activated Th1 system, with a selective down-regulation Th2–cytokines, leading to increased susceptibility of immune dysfunction, particularly these two manifestations:

• Mass Cell Activation Syndrome
• Autoimmune Disease

Mass Cell Activation Syndrome“Mass Cell Activation Syndrome” (MCAS) is a fancy term for “immune system disruption.” MCAS is a condition in which you experience repeated episodes of the symptoms of “anaphylaxis” – allergic symptoms—oftentimes that seemingly come out of nowhere.

Both long term stress and underlying gut pathologies cause this cascade of immune system mayhem—dysregulating your Th1 and Th2 immune systems.

MCAS is most commonly associated with the following symptoms:

• skin: itching, flushing, hives, sweating.
• gut: diarrhea, IBS, vomiting
• eyes: itching, watering.
• nose: itching, running, sneezing.
• mouth and throat: itching, swelling in your tongue or lips, swelling in your throat that blocks air from getting to your lungs.
• lymph system: swollen lymph nodes
• lungs: shortness of breath/trouble breathing, wheezing.
• energy: fatigue, brain fog

Stressors activate your immune cells to release histamine and mast cell mediators during these episodes, and your body can feel completely out of whack. Histamine is produced in your hypothalamus—the part of your brain that regulates your stress response system. If your immune system is weak, the “littlest” things or changes in your diet, supplements or lifestyle habits can spike histamine and set “mass cell symptoms” off.

For example: Eating healthy “higher histamine” foods, like sauerkraut, spinach, avocado or salmon may set off a “histamine response” in your body, leaving you on the toilet or gasping for air if your immune system has had “enough”.

Another example: A slight increase in your exercise routine may also elevate histamine, have you flat on your back—super fatigued or with swollen lymph nodes.

Bonus: For a more detailed overview of MCAS, check out my functional medicine colleague Dr. Jill’s article.

Autoimmune DiseaseAutoimmune disease is a rising modern day epidemic—surpassing both the mortalities from cancer and heart disease combined in the numbers of people it affects.

Autoimmune disease is exactly what it sounds like—“auto” (self) immune disease—your body is attacking its own immune system. In conditions where the immune system goes awry (i.e. stress and gut inflammation), the body’s immune system forms antibodies that attack other areas of the body, as if they are foreign objects.

Common autoimmune diseases include:

• Lupus
• Hashimoto’s
• Celiac
• Colitis
• Crohn’s
• Multiple Sclerosis
• Rheumatoid Arthritis
• And many, many more

There are hundreds of diseases! However, regardless of the name of the condition, all autoimmune diseases share a common root cause—you guessed it: a disrupted gut microbiome and chronic stress.

Individuals with eating disorders are 50 to 75% more likely to have an autoimmune disease. Researchers speculate that both neuro-inflammation and gut inflammation in eating disorders further drive both conditions (eating disorders and autoimmunity).

In fact, one study in women with anorexia or bulimia found they actually had autoimmune antibodies that made it harder for them to regulate food intake and body weight—concluding that eating disorders and autoimmune conditions may be bi-directional (in other words: the autoimmune disease triggers disordered eating, and vice versa, disordered eating perpetuates stress and triggers autoimmunity).

Bonus: The Autoimmune Wellness blog is an excellent resource for all-you-need-to-know about autoimmune disease and holistic healing (remission is possible)!

The Bottom Line:

Immune conditions in Post-Recovery Recovery after eating disorders are common byproducts of chronic stress and an altered gut microbiome (1, 2, 3, 4).

4. Food Intolerances Eating disorders do funky things to your relationship with food—including making you intolerant to some foods themselves.

All too often, when recovered individuals claim to react poorly to certain foods but labs don’t show an allergy, their concerns are dismissed and they’re told, “It’s all in your head,” or “It’s part of the healing process—just deal with it.”

However, ever-evolving research proves that food intolerances are not just psychological or make-believe. In fact, food intolerances are more common than food allergies—with approximately 1 in 5 people experiencing sensitivities and adverse reactions to compounds in certain foods.

Allergies vs. IntolerancesThe difference between a food allergy and sensitivity is the body’s response.

When you have a food allergy, your immune system causes the immediate reaction—an “IgE response”. If you have a food sensitivity or intolerance, on the other hand, the reaction is triggered first by the digestive systems.

You may be sensitive or intolerant to a food for several different reasons, including:

• not having the right enzymes or enough stomach acid you need to digest a certain food
• underlying gut pathogens or infections
• over-exposure to proteins in the same offending foods—and your gut bacteria’s inability to digest and absorb those foods
• adverse reactions to food additives or preservatives like sulfites, MSG, or artificial colors
• sensitivity to the compounds naturally found in certain foods like FODMAPS (onions, broccoli, or Brussels sprouts) and high-histamines

Symptoms of food intolerance vary, and may include:

• Gas, bloating & diarrhea
• IBS
• Brain fog
• Headaches & migraines
• Hyperglycemia/hypoglycemia
• Low immune system
• Respiratory issues
• Skin breakouts
• Heartburn
• Irritability or nervousness
• Metabolic and hormones imbalances

If left unmanaged or unaddressed, and keep eating the offending food(s), you increase your risk of developing an autoimmune disorder, mass cell activation syndrome, lingering digestive issues and more.

Why Food Intolerances Happen in Eating DisordersFood Restriction Decreases Gut BacteriaA healthy gut microbiome is a diverse gut microbiome. While research is still in its infancy of what the “ideal” human gut microbiome should look like, research on modern-day hunter gatherers, like the Hazda tribe, relatively free of all modern day diseases reveals that these people have a wide diversity and abundance of gut bacteria.

They even contain strains of bacteria we consider “pathogens” in our Western society, but because their microbiome is so diverse and they eat a diverse diet (about 10x more carbs and fiber than we do), they are still disease free.

Unfortunately, long-term restrictive diets wreak havoc on your gut microbiome, consequently reducing the amount and diversity of your gut bacteria, and increasing your susceptibility to both gut pathogens as well as sensitivities to a variety of foods that you were once able to tolerate.

For one, short chain fatty acids (derived from healthy gut bacteria that feast on a variety of whole food carbohydrates, healthy fats and proteins in the diet) are essential to strengthening your immune system. However, without enough gut-friendly foods to feed them, your immune system (and food toleration) goes down.

Individuals with eating disorders also tend to eat “super clean” foods in their diet out of the need for “safety” and “control”—gravitating towards low fat, low carb and/or low protein diets, as well as eating the same 5 to 10foods every day.

Consequently, this also increases your susceptibility to food intolerances—sort of like the “hygiene hypothesis.”

According to the hygiene hypothesis, the cleaner we are in our daily lives (excessive hand washing, anti-bacterial gels, etc.), the more we decrease our immunity and our immune system’s ability to fight pathogens and disease. Likewise, the cleaner or more restrictive we eat, the more we decrease our gut bacteria and its ability to tolerate and digest different types of foods (even “healthy” foods).

Eating the Same Things Everyday Increases IntolerancesSimply put, we can become intolerant to the foods we eat every single day—eventually experiencing several ill side effects if we don’t vary things up.

Eating the same things every day reduces your own oral tolerance for a wider variety of foods, because lack of diversity in your diet reduces the abundance and variety of gut bacteria. You don’t have a rich, diverse gut microbiome to help you digest food proteins and eventually those microbes can become “sick” over eating the same things day in and day out.

In turn, your immune system and digestive system becomes over reactive.

A key component of loss of oral tolerance and multiple food sensitivities is over reactive dendritic cells. Dendritic cells are immune cells that roam the small intestine. They have long arms that sample different proteins and determine whether the immune system should react to them. Your dendritic cells think practically everything they encounter needs to be attacked.

What causes dendritic cells to become overly reactive? Proteins that aren’t thoroughly digested due to deficiencies in gut bacteria, stomach acid and pancreatic enzymes is one cause. Low SIgA cells, antibodies that are a first line of defense in the gut, are another.

We can address hyper reactive dendritic cells by improving breakdown of proteins (digestion) and decreasing stress and inflammation in the body.

Stress Increases “LPS”, TNF-α & “Leaky Gut”—Making Foods More Difficult to DigestLPS—short for lipopolysaccharides- and TNF-α—short for Tumor necrosis factor—are both cell signaling compounds involved in systemic inflammation. Both LPS and TNF-α are commonly high in eating disorders and other chronic stress conditions. As a result, the more inflammation in the body, the more susceptible you are to “leaky gut”. As a result, your body cannot absorb essential nutrients, which can lead to hormone imbalances and a weakened immune system (hello food sensitivities).

Binging & Purging Disturbs Gut Bacteria BalanceFor those with histories of binging and purging, these dieting behaviors equally disturb the gut microbiota—leading to increased susceptibility to food intolerances and a variety of other health consequences (because a “disturbed gut microbiota” simply cannot digest and absorb foods as efficiently).

In binge eating for instance, chronic exposure to food antigens, accellular carbohydrates, synthetic chemicals and compounds (a.k.a. “food antigens”) in processed, refined foods in particular diminish our own healthy gut bacteria—simply because our gut bacteria were not wired to digest and absorb large quantities of these foods in abundance.

Interestingly, a previously imbalanced gut microbiota itself can also lead to struggles with binge eating in the first place.

People who have higher levels of a certain metabolite—indole— in the gut microbiome are more prone to engage in “hedonic” eating, or eating for pleasure rather than hunger. Indole is a byproduct from the metabolism of tryptophan—an amino acid found in foods, associated with promoting serotonin production (our “feel good” brain chemicals).

Although indole is not a bad thing—high amounts of it are what may lead to increased likelihood for binge-like behaviors. Circulating total tryptophan levels are increased in germ‐free mice that lack gut microbiota—meaning decreased bacterial abundance is linked to higher tryptophan and indole.

As for binge-purge behaviors and your gut bacteria, researchers have found that individuals with higher amounts of ClpB protein—produced by E. Coli bacteria—are more prone to have suppressed appetite cues and increased urges to eat and purge because this protein acts like an “antibody” to your body’s food-regulating cues.

Purging alone also disrupts and wipes out your intestinal flora—both in your gut and your oral microbiome, where you have the same composition of gut bacteria as is located in your small intestine. By making yourself sick, you not only disrupt the balance of gut bacteria, but you also alter your vagus nerve’s natural functions.

Your vagus nerve is the nerve that controls your digestion, balances your gut bacteria and runs your parasympathetic nervous system ( your peaceful “rest and digest” mode). Your vagus nerve also governs your “gag reflex”—your body’s natural ability to “gag” and prevent you from choking, or getting sick (such as throwing up if you have food poisoning).

However, in bulimia, the more you stimulate your own gag reflex unnaturally, the more you alter your vagus nerve’s own ability to function on its own—further disrupting your natural digestion, stress response and inner eco-system. In fact, if bulimia goes on for too long, you can experience an “overactive gag reflex” —characterized by high sensitivity levels in your vagus nerve which leads to evocation of gag reflex at the slightest instance—and…once more, further disrupted gut microbiota.

The Bottom Line

Eating disorders of all types disrupt bacterial balance, abundance and digestion inhibiting your immune system and gut’s ability to tolerate a variety of foods (because a more diverse, healthy microbiome=a happier, healthier you and increased food toleration).

5. ARFIDGiven that un-intended food intolerances or sensitivities frequently happen as a result from eating disorders, ARFID—avoidant restrictive food intake disorder—is another common conundrum in “Post Recovery Recovery” that is rarely addressed.

ARFID is the avoidance of certain foods—not because you’re scared of getting “fat”, but instead because you don’t like how certain foods make you feel.

In my Post-Recovery Recovery, my poor gut health, impaired HPA axis and lowered immune function significantly toleration for many foods:

• Sweet potatoes and rice gave me hypoglycemic crashes
• Oxalates in spinach gave me IBS
• Histamine in salmon, avocado and sauerkraut gave me shortness of breath
• Nuts and almond milk gave me constipation
• Yogurt and kefir gave me diarrhea
• 100% dark chocolate gave me heart palpitations

I felt stuck—like my body was working “against me”. Although I had made peace with food mentally, physically, my gut, immune system and central nervous system were totally out of whack.

Common symptoms and signs of ARFID include:

• Fear about how food makes you feel
• Anxiety over food—especially the “unknown” or times you’re out of control (travel, eating out, etc.)
• Unwanted weight loss
• Lack of appetite
• Trouble digesting specific types of foods

ARFID is most commonly diagnosed in kids who are coined “picky eaters.” However, both eating disorders and conventional treatment can wreak havoc on your gut, consequently resulting in increased food sensitivities and fears because your body ultimately feels out of sorts. Essentially, a dysbiotic gut microbiome can tell you “not to eat” because it does not feel good when you do.

The good news: As I focused on healing and restoring my gut, stress system and immune function, my body’s ability to tolerate foods significantly increased, but it was not easy (We’ll get to my tips soon).

6. Missing Your Period Amenorrhea or a “missing” period is common in individuals with eating disorders—defined as 3 cycles or more of a missed period, and affecting at least 1 in 2 women of menstruating ages who are overtrained or undernourished. Hormone imbalances, including imbalanced cortisol (as described above) and suppressed estrogen levels can strip your body’s energy supply towards hormone health and balance.

A period is your body’s monthly “report card” of health—so it makes sense why, when you struggle with aneating disorders eating disorders, it’s not happening. However, now that you’re in recovery or even physically “weight restored? Why is your period still missing?!

Reasons Why Your Period is Still Missing1. Your hypothalamus (the part of your brain that signals female hormone production) has not fully recovered—it is still stressed out 4. You’re overtraining or accidentally undereating 5. Your immune system is out of whack 6. History birth control pill use 7. Your liver can’t clear cortisol or metabolize estrogen

Let’s briefly chat about each:

Hypothalamus Stress“Hypothalamic amenorrhea” gets its name because your hypothalamus in your brain plays a BIG role in period loss.

Your hypothalamus is a part of your brain that is in charge of many important processes in the body, including regulating temperature, metabolism, energy balance, the stress response, circadian rhythms, hormone production and regulating your cycle. Your hypothalamus is the “master regulator” of your endocrine (hormone) system. The hypothalamus releases the hormones that signalthe pituitary gland, which then send signals further downstream to your other glands—like your ovaries, adrenals and thyroid to produce and balance hormones.

Essentially, if your hypothalamus is “offline” then chances are your hormones and cycle are also offline.

How does your hypothalamus get “offline”?!

Not to sound like a broken record, but stress (chronic inflammation) is the #1 driver of hypothalamus dysfunction and period loss—specifically stress of your HPA Axis.

Common stressors preventing you from getting your period in recovery include:

• Unaddressed trauma
• Lack of other self-care behaviors (you may be eating enough or “weight restored” but if you are not sleeping enough, working out too much for your body to handle, not drinking water, or still carrying lots of anxiety)
• Limbic system dysregulation
• Gut inflammation (such as gut infections, leaky gut or dysbiosis)
• Suppressed neurotransmitter production—dopamine, serotonin, norepinephrine (specifically due to gut imbalances)
• History of chronic under-eating, overtraining, binging and purging creates a new “set point” of stress for the hypothalamus–-during the eating disorders your hypothalamus forms new “neural pathways” in order to protect you (preventing normal hormone production and balance until addressed)

One thing to remember is that the hypothalamus is part of a negative feedback loop in regulating many of the glands, so if your downstream hormones are high (particularly cortisol), then they will tell the hypothalamus not to signal the pituitary to stimulate the glands.

HPA Axis 101Your HPA Axis is your body’s “stress response” or “fight or flight” system that consists of the 3 primary organs that regulate your hormones—cortisol and sex hormones included. These organs include:

• Hypothalamus
• Pituitary
• Adrenal Glands

Your HPA Axis is vital for helping your body “overcome” stress and balance your hormones—especially cortisol (your stress hormones). Unfortunately if cortisol is too high or too low from chronic stress, then your sex hormones—including estrogen, progesterone and testosterone also get out of balance.

How Your HPA Axis Affects Your Hormones

Here’s an overview of how each part of your HPA Axis effects your hormones and period.

Hypothalamus Role

Your hypothalamus is the part of your brain that controls the release of hormones (like estrogen and progesterone) from the pituitary gland.

Pituitary Gland

Your pituitary gland’s main function is to secrete hormones into your bloodstream.

Adrenal Glands

The adrenal glands are small glands located on top of each kidney. They also produce hormones that you can’t live without, including sex hormones and cortisol. Cortisol helps you respond to stress. With adrenal gland dysfunction, your glands make too much or not enough hormones.

The Bottom Line: Once more, stress on your HPA Axis is the #1 reason why your period “goes missing.”

Overtrained, Undernourished

The last thing your body wants to do when you can’t feed yourself enough or support your energy output with proper recovery is have a baby or form another life inside you! Simply put: Lack of a period is often a sign the energy expense is too high, energy intake is too low (enough carbs, fats and proteins).

Immune Dysregulation

The menstrual cycle is greatly regulated by your immune system. There are receptors on many immune cells specifically for estrogen and progesterone. Disruption of your immune system via chronic stress therefore alters estrogen and progesterone uptake (and remember: more than 80% of your immune system is in your gut).

In healthy menstruation, your immune system—and inflammation—is also continually shifting throughout the month:

Follicular Phase + Ovulation

During the follicular phase of the menstrual cycle (i.e. the first part of the cycle, days 1-12), as estrogen levels drop, antibodies rise and women experienceincreasedimmuneinflammation.

Early & Mid Luteal Phase (Mid Cycle)

During most of the luteal phase of the cycle (i.e. the second part of the cycle), the immune system is suppressed—there is less inflammation overall, and the opportunity to fertilize an egg and get pregnant.

Last Part Luteal Phase + Menstruation (Your Period)

Estrogen levels drop once more and the inflammatory responses return and as levels of a hormone-acting lipid called prostaglandin increase.

Throughout all phases, your immune system shifts to both promote and prevent pregnancy at different times. When inflammation rises, your body does not want you to get pregnant. When inflammation lowers, your body is better able to fertilize an egg.

If you haven’t gotten your period back, there’s a big chance your body’s inflammation is up-regulated the majority of the time. In fact, often times, your FSH and LH hormones (precursor hormones for estrogen and progesterone production) are still in tact—they are just low, (really low), because your cortisol levels (stress hormones) and inflammation from your HPA Axis are really high. You are still ovulating (dropping an egg),but you are simply not menstruating—or bleeding—during that time of the month. Your body is unable to carry out the full cleansing process and shedding of your uterine lining.

Birth Control Pill

The “pill” may initially be intended to regulate your cycle or “get your period back”, but it is a synthetic—meaning your body is not naturally producing its own hormones still. When women go off of it, they often find their period seems just as dysregulated because the mechanisms that produce their own hormones (the HPA Axis, liver, gut) were never addressed. long-term birth control use can also lead to a build-up of those excess synthetic hormones in your body—specifically your liver. This overload of estrogen consequently causes cortisol markets to rise along with inflammation.

Other common roadblocks include the increased risk of dysbiosis, leaky gut and bacterial overgrowth from synthetic hormones. We all know how badly antibiotics can affect our digestive tracts. But did you know birth control pills are just as bad as antibiotics for your gut? Two long-term studies–one from in1976, the other in 1984–tracked more than 200,000 women found that women who took hormonal birth control pills were more likely to develop gut disorders like IBD.

You have hormone receptors everywhere in your digestive tract and the added hormones in your body from the pill can affect those receptors, often leading to dysbiosis, bacterial infections and candida. Additionally, use of high-dose synthetic estrogen for birth control increases your risk of forming tiny clots in your gut’s network of blood vessels, along with a host of side effects—from gas, constipation and bloating, to dysregulated menstrual cycle and infertility.

Poor Liver Health

The liver regulates the balance of sex hormones, thyroid hormones, cortisone/cortisol, and other adrenal hormones. It transforms or removes any excess from the body. If the liver cannot do this properly, there is the risk of hormonal imbalances—especially if cortisone (the precursor to cortisol) is high, leading to suppressed estrogen levels.

The bottom line: Recovery from chronic stress does not happen overnight, and if you don’t have your period, your body may still be in “repair mode” (Check out the Period Project Book to hack your period in recovery).

7. Young Onset Osteoporosis Osteoporosis, one of the most common bone density issues—especially as we age, is when bone becomes more porous and thus more brittle as we age.

Osteopenia is a precursor to osteoporosis, and both are diagnosed using bone mineral density scanning using a DEXA machine. Osteomalacia is a softening of the bones due to vitamin D deficiency, and is another cause of bone fractures.

Osteoporosis and its precursors are common known side effects of eating disorders—specifically chronic anorexia, long term restrictive diets and overtraining. However, if osteoporosis is diagnosed in young women, in my experience, doctors have seemingly rarely known how to treat it.

Overall, bone mass is determined by the balance between bone formation (build up) and resorption (break down). If bone formation is more active than bone resorption, a net anabolic (“build up”) effect is observed. If resorption outpaces formation, the net effect is catabolic (“break down” or osteoporosis). Eating disorders steer bone health towards a “catabolic” (breakdown) state.

“You Have Osteoporosis”

At age 23, I first heard the words, “You have osteoporosis,” followed by, “This is rare in young women…I’m not 100% sure how to treat it,” and my treatment prescriptions:

Conventional Treatment of Young Onset Osteoporosis

• Drink more milk and eat more yogurt and cheese
• No high impact activities (like CrossFit, jumping or HIIT)
• Potentially try Fosamax —a medication used to “slow bone loss” in older adults
• Go on birth control

In fact, I even had one doctor tell me, “Lauryn, if you don’t go on birth control, you will be in a nursing home by the time you’re 40 or 50.” (How’s that for some encouragement?!)

To say the least, I felt pretty stuck when I initially found out I had the condition…until I began to dig deeper into the biochemistry and mechanisms involved in the osteoporosis process—beyond just “nutrient deficiencies.”

Once I understood those, “reversing osteoporosis” became more possible, and is something I have experienced to date in my ongoing Post Recovery Recovery journey.

Why Osteoporosis Happens

In healthy bodies, our bone mass provides support, mobility, and protection for vital organs, as well as acting as a mineral bank account for calcium and phosphate. In order to keep us “strong”, our bones continuously undergo bone “remodeling”—a lifelong process where mature bone tissue is removed from the skeleton (a process called bone resorption) and new bone tissue is formed (a process called ossification or new bone formation).

In the case of osteoporosis, however, more bone tissue is lost than is formed.

Why?!

For one, it doesn’t take a rocket scientist to conclude that nutrient depletion and deficiencies lead to body breakdown—including the bones. Given that eating disorders strip your body of nutrients, your organs, muscles, hormones and bones don’t get the full nourishment they need to thrive.

But, beyond nutrient depletion, osteoporosis goes a step further though— involving inflammation of your immune system, oxidative stress of your HPA Axis as well as your gut bacteria.

Osteoporosis: An Autoimmune Disease?

Recent research actually suggests that osteoporosis is an autoimmune disease—characterized by the body’s own “self attack” and breakdown of your bones. In fact, rapid bone loss and increased fracture risk are actually implicated in a range of autoimmune diseases themselves, such as rheumatoid arthritis (RA), ankylosing spondylitis, psoriatic arthritis (PSA), inflammatory bowel disease (IBD), and systemic lupus erythematosus (SLE)

Considering what we’ve learned about how eating disorders impact your immune system (upregulation of inflammation and oxidative stress), this makes total sense.

Osteoclasts (bone cells that break down bone tissue) exhibit similar characteristics as dendritic cells—messengers in your immune systems that signal “inflammation.” If osteoclasts are “upregulated”—more inflammation signals go to your bones, in turn also up regulating your immune system inflammation. Your T-cells (Th1 and Th2 system) promote bone lossin inflammatory contexts.

Additionally, osteoblasts (bone cells that form bone tissue) are significantly influenced by immune cells. If your immune system is more “inflamed”, this suppresses osteoblast activity—preventing the formation of new bone.

Interestingly, however, recent findings also reveal that T-cells may also have the capacity to promote bone formation—when we balance the immune system (similar to how autoimmune disease symptoms go into remission when we balance the immune system).

Osteoporosis & Gut Health

Healthy gut microbes can increase bone mass and improve osteoporosis by inhibiting osteoclast proliferation and differentiation, inducing apoptosis, reducing bone resorption, or promoting osteoblast proliferation and maturation. The opposite is true too: Unhealthy gut microbes can decrease bone mass.

Intestinal microflora regulate growth factor insulin-like growth factor (IGF)-1 levels, and thus regulate bone formation and absorption. Lower levels of IGF alter bone metabolism and bone mass.

A long-term study in mice colonized with healthy gut bacteria found significant increases in femur length, spinal bone mass and the inside layers of bones compared to mice without bacterial administration, demonstrating that healthy gut bugs affect bone formation, growth plate function, and bone resorption. Similarly, researchers also found that antibiotic treatment—consequently eradicating healthy gut bacteria—reduced bone mass in test subjects.

Osteoporosis & Your HPA Axis

Both mental and physical stress influence hypothalamic–pituitary–adrenal axis activity, resulting in an altered release of growth hormones, glucocorticoids (cortisol) and cytokines (inflammatory proteins).

High cortisol from stress indirectly acts on bone by blocking calcium absorption which decreases bone cell growth, and even a short stint of higher cortisol can cause a decrease in bone mass.

In short: When your HPA Axis is imbalanced (too much cortisol, poor hormone production and regulation—particularly estrogen, progesterone and growth hormone), it welcomes osteoporosis with open arms.

Most research and general healthcare knowledge talks about how physical stress causes osteoporosis (i.e. under-eating, overtraining or too much physical load on the body), often prescribing physical treatments to address the physical causes (like eating more calcium rich foods, lifting weights or taking estrogen), while overlooking the significant role that HPA Axis plays in both the development and ongoing nature of osteoporosis.

A “holistic, anti-stress” approach to treating osteoporosis therefore would involve more attention paid to the remission of HPA Axis oxidative stress as a whole—not just calcium supplementation, birth control pills or calcium-fortified (fake) foods like cereals and yogurts—including:

• Emphasis on a balanced, real-food diet as a whole—fat, fiber, protein with meals (and eating enough calories for your body—baseline 1800-2200/day). If you’re concerned about how to do this, I strongly recommend working with a nutritionist to help you ensure you’re eating an appropriate amount of food and helping you regain a normal menstrual cycle if you’ve lost yours.
• Traditional, bone-building foods—power packed in all essential nutrients:
  • organ meats
  • bone broths
  • fermented foods
  • cod liver oil
  • pastured meats and dairy
  • variety of seasonal vegetables
  • variety of essential fatty acids (coconut oil, ghee, duck fat, olive oil, flaxseed, nuts and seeds)
  • prunes (a “superfood” for osteoporosis)
  • “calcium rich” foods* like:
    • Bone-in canned wild salmon/sardines
    • Grass-fed hard cheese
    • Grass-fed full fat plain yogurt & kefir
    • Blackstrap molasses
    • Figs
    • Dark leafy greens (collards, chard, kale, beet greens, turnip greens)
    • Broccoli
• Supplementation, including:
• Vitamin D3 (if low on bloodwork)
• Vitamin K2
• Vitamin A (Extra Virgin Cod Liver Oil)
• Magnesium Glycinate
• Collagen
• Vitamin C
• HPA Axis Adaptogenic Herbs (like Relora, Rhodiola, Cordyceps, Ashwaganda, etc.)
• Supplementation, including:
  • Vitamin D3 (if low on bloodwork)
  • Vitamin K2
  • Vitamin A (Extra Virgin Cod Liver Oil)
  • Magnesium Glycinate
  • Collagen
  • Vitamin C
  • HPA Axis Adaptogenic Herbs (like Relora, Rhodiola, Cordyceps, Ashwaganda, etc.)
• Strength-building resistance exercise, walking, mobility/yoga, play + cutting out chronic cardio and long-distance running. Running shorter distances and ensuring proper nutrition is key, and mixing endurance exercise with resistance exercise is likely the best way to promote bone health.

The Bottom Line

Osteoporosis is a byproduct of nutritional deficiencies, but primarily presents and heightens due to an overactive immune system, HPA Axis and a dysbiotic, “leaky” gut.

8. Poor Hunger CuesIn an ideal world, we’d eat in response to a hunger cue the majority of the time. (Note: not 100% of the time. Sometimes we eat for fun and social reasons. But generally, most of our eating is done because our bodies and brains need more fuel).

Unfortunately, hunger cues are not always accurate in eating disorders—even once you’re in recovery.

Identifying HungerMany of my clients often attribute “hunger” to one primary cue—the sense of an empty, growling, pit in their stomach. If they don’t feel this type of hunger cue, then “hunger” is not on the table.

Others who have wrestled with binge eating disorders purging report “hunger” in terms of their cravings—when a craving strikes, that must be hunger right? Or, if they feel a little blood sugar dip after, that’s the cue for a snack or meal (when it may just be their blood sugar roller coaster and cortisol speaking).

Identifying FullnessOn the flip side, the feeling of “fullness” is also super confusing for some people. Several report feeling constipation and bloating after meals—due to an underlying gut issue—wondering, “Does that mean I am full?”

Others recognize that feelings of “fatness”, “heaviness” or anxiety makes them feel full—not hungry; while others actually interpret those feelings and thoughts as hunger—ravenous for anything to fill the void they have inside.

To say the least, hunger and fullness is downright confusing!

The Science of (Confused) Hunger & Fullness CuesOur physiological hunger cues are governed by two primary hormones: Leptin and Ghrelin.

Leptin is a hormone known as the “satiety hormone” that decreases your appetite.

Ghrelin is a hormone that increases appetite, also known as the “hunger hormone.”

In anorexia, Ghrelin levels (increased hunger hormone) are generally higher. In bulimia and binge eating disorder, Leptin levels (increased satiety cues) are usually higher.

However, in all cases (anorexia, bulimia and binge eating disorders), the brain gets super confused about what it is feeling!

Even though it seems like those with anorexia should feel hunger from their Ghrelin cues—as the disease progresses, they often don’t. And even though it seems like those with bulimia or binge eating disorders should feel increased satiety from their Leptin cues, as the disease continues and progresses often don’t.

The brain seemingly trumps the body.

You have your gut microbiome and HPA Axis to thank for that!

Your Gut & HPA Axis Alters Hunger CuesFeeling (Falsely) Full: Elevated CCK Hormone

Early satiety, that is, feeling full after taking even a small amount of food, is often reported in recovery—specifically from anorexia.

This is often due to a rise in Cholecystokinin or “CCK”.

CCK is a satiety inducing peptide produced in the gut. In addition to inhibiting food intake, CCK inhibits gastric mobility (making you also feel more constipated). Cholecystokinin (CCK) administration in animal models exhibits reduced food intake in comparison to controls.

Researchers also have observed that many women with anorexia have normal CCK profiles when they enter treatment (due to hormonal responses adapted to low food intake), only to experience an initial increase in CCK (and decreased appetite cues) with the change of eating habits and weight gain in treatment, eventually returning back to normal with continuous recovery efforts.

Hunger-Fullness Confusion: Under-functioning Hypothalamus

Another big driver of “altered” hunger-fullness cues is your hypothalamus—your brain region that regulates appetite and motivation to eat.

In a comparative study of brain scans between 26 healthy controls and 26 women with anorexia or bulimia, researchers found that those with eating disorders had widespread alterations in the structure of brain pathways governing taste-reward and appetite regulation. The alterations were found in the white matter, which coordinates communication between different parts of the brain.

There were also major differences in the role the hypothalamus played in each group. Among those without an eating disorder, brain regions that drive eating took their cues from the hypothalamus.

In the groups with an eating disorder, the pathways to the hypothalamus were significantly weaker and the direction of information went in the opposite direction. As a result, researchers concluded that the brains of those with history of eating disorders may be able to override the hypothalamus and fend off the signals to eat.

Common Hunger-Fullness CuesGiven that your gut and hypothalamus signaling for your hunger cues may be off—particularly for the feelings of “stomach” hunger, here are some common “signs and symptoms” of hunger (that are not always felt in your stomach):

• Shakiness (especially between or before meals)
• Shortness of breath
• Feeling light headed
• A pit or knot in your stomach
• Thinking about your next meal or snack—a lot
• Fatigue
• Feeling heavy/weighed down (physically)
• Seeing spots
• Feeling lightheaded or spacey
• Feeling weak
• Apathy for doing regular
• Feel like you may pass out

Likewise, here are some common “signs and symptoms” of fullness:

• Feeling satisfied and nourished
• Feeling stuffed
• Not wanting to take the next bite (although your taste buds may tell you to)
• Food not sounding appetizing

Practicing Hunger-Fullness Cues AwarenessIt won’t happen overnight, but here’s a simple exercise to begin laying new neural pathways for your brain and body to “sync” backup.

So, here is your homework assignment. Get out a sheet of paper and write the following categories:

Starving:

Over-hungry:

Appropriately Meal Hungry:

Snack Hungry:

Now, I want you to write down as many physical and mental descriptors as you can for each category. Here are some examples.

• Starving: stomach pain, headache, terrible mood, no energy, weakness, apathy, no longer thinking about food (because you’ve denied yourself) or inability to get food off your mind
• Over-hungry: growling/empty stomach, shaky, can’t think of anything but eating, lightheaded
• Appropriately Meal hungry: grumbly stomach, lack of concentration, low energy, mouth watering at the thought of food
• Snack hungry: distracted thinking, energy dip, little grumbles in stomach

Ok, the next step is to keep this paper around for 3 days. Pay attention to moments that you think you might be in one of these categories and ask yourself the following questions:

1. Am I hungry?
2. How hungry am I?
3. How do I know? This “how do I know” part is your cue to write down any physical descriptor you have that fits your particular level of hunger.

The Bottom Line

Hunger may not always be a “pit in your stomach”—but also part of how your body physically feels (or does not feel) as well as how you think.

9. Anxiety, Low Energy & FatigueThree words: HPA-Axis Dysregulation.

Chronic stress from the eating disorders can continue long after the behaviors have faded. Generally, research has noted higher free cortisol levels in those with anorexia, and lower free cortisol levels in those with bulimia. Additionally, for those with longer histories of the disorder—particularly anorexia—research has also noted impairments in “normal” cortisol signaling and a new “set point” for cortisol levels, even once recovery has ensued.

Common side effects of HPA-Axis Dysregulation or “adrenal fatigue” in Post-Recovery Recovery include:

• Anxiety or low mood
• Increased food intolerances
• Low blood pressure
• High resting heart rate
• Muscle wasting or weakness
• Feeling wired and tired at night
• Low energy & general fatigue (despite sleeping)
• Insomnia
• Hormone imbalances
• Hypoglycemia between meals
• Dependence on coffee, sugar or artificial sweeteners to “function”
• Apathy or burn out
• Low T3 (thyroid hormone)
• Hypothyroidism
• Feeling dizzy when standing
• Belly fat accumulation
• Skin breakouts or acne
• Inability to tolerate exercise like you once did
• Allergies & immune sensitivities
• Shortness of breath
• IBS, constipation or bloating (frequently)
• Electrolyte imbalances

The Bottom Line

HPA-Axis Dysregulation is a side effect of long term stress. You’re not “stuck” with HPA-Axis Dysregulation forever, but you do need to take proactive steps in order to continue to heal.

10. Loss of IdentityWho are you without the eating disorder?

It is a big question many in recovery struggle to answer—especially if your eating disorders have been with you for a long time.

While many standard treatment models for those in recovery focus on physical recovery (weight restoration and body function stabilization) and psychotherapy, like CBT and DBT, for gaining awareness of your eating disorders and thought patterns, life in recovery (and after ED) is rarely discussed.

Again: Who are YOU without the eating disorders? And, what does “recovery” actually mean?

For years in my own healing, I often told my treatment team, my parents and my friends I wanted recovery and I was working on recovery, but…I actually had NO IDEA what recovery actually meant.

I said I wanted it (because that’s what “good patients” should say and because others told me I should want it), however, in my mind, the word “recovery” was synonymous with:

• Fat
• Loss of control
• Not good enough
• Pleasantly plump
• No “slight edge”
• Ugly
• Unworthy

With these thoughts crowding my brain space, how well do you think my recovery process went?…(Crickets. Crickets.). It didn’t go—for years. Recovery was scary and more negative. Consequently, for years, I stayed completely, utterly, 100% stuck in my old ways of doing things—my eating disorders mentality—even if I was weight restored and “healthy” on the outside at different points.

It wasn’t until I began to re-define the meaning of “recovery” to mean a renewed lifestyle and mindset makeover that recovery began to happen.

During this process, I began to replace my old definitions of “recovery” (“fat”, “loss of control”, “unworthy”) with new definitions—freedom, thriving, wellness.

I also began to explore and define who I was without the eating disorders, and began caring about other things in my life—like my passions, hobbies, skills, purpose, people and my faith—that the eating disorders began to fall to the wayside.

The Bottom Line

A BIG reason why you still have “disordered eating” thoughts in Post-Recovery Recovery? You haven’t embraced a renewed life unshackled from the “old way” of doing things.

The good news? I have tools to show you how to do just that if you’re ready…

4 Essentials to Heal in Post-Recovery Recovery

Recovery is not easy under-taking, and with all these side effects (Post Recovery Recovery), you may be wondering if it is even worth it?

The short answer: YES!

When given the right tools your body innately wants to heal itself. I repeat: When given the right tools, your body innately wants to heal itself.

Here are 3 Essentials to Heal in Post-Recovery Recovery:

Essential #1: Love Your Gut

Essential #2: De-Stress Your HPA-Axis

Essential #3: Connect to Your Heart

We’ll briefly cover each of these with some simple small hacks to experience big changes:

Essential #1: Love Your Gut

Hydrate

Aim to consume half your healthy body weight in ounces of water daily (ex. 140 lbs=70 ounces or a little over 8 cups).

Boost Digestion

Support your natural digestion “superpowers” —take 1-2 digestive enzymes with meals and consider HCL tablets or a tablespoon of apple cider vinegar in water with meals.

Probiotic Up

Integrate a quality probiotic at least 1 to 2 times per day. I recommend using both a soil based formula and low-histamine probiotic into your daily routine while you rebuild your gut. (Be Warned: Not all probiotics are created equal. More than 90% of probiotics on shelves do not contain the probiotics they claim).

Eat Gut-Loving Superfoods

Foods particularly loving for your gut include:

• Fermented foods (as tolerated)
• Prebiotic fibers (cooked and cooled potatoes/rice, asparagus, jicama, squash, cruciferous veggies)
• Bone broth/meat broth
• Organ meats
• Essential fatty acids (ghee, butter, coconut oil, olive oil, flaxseed)
• Pastured, organic meats and eggs
• Clean filtered water

Vary Your Foods

A happy healthy microbiome is a diverse microbiome—thanks to a diverse diet. Although you don’t need to eat something different for every single meal, consider coming up with 2 to 3 “rotating” meal ideas to mix it up often.

Test, Don’t Guess.

Customized testing is the gold standard for knowing what is going on “under the hood” for your unique body and gut microbiome. Work with a functional medicine practitioner to perform baseline gut testing both via assessment and possible lab testing. Testing may include: comprehensive stool analysis, organic acids urine testing, comprehensive blood work, DUTCH cortisol-hormone testing, SIBO breath testing—depending on your unique needs, signs and symptoms.

Address Underlying Gut Pathologies

Testing and work with a practitioner can help you identify any pathologies at play, such as dysbiosis, parasites, leaky gut, insufficient healthy bacteria, yeast and beyond. Once you know specifically what is going on for you, a short-term therapeutic “healing protocol” involving antimicrobial herbs or gut-soothing nutrients may be warranted to help your gut microbiome reshift.

Boost Your Immune System

Supporting your gut health and HPA Axis will naturally boost your immune system, but here are some of my extra immune boosting hacks to help you if you have signs and symptoms of immune dysregulation:

• Natural Anti-histamines
• Quercetin (400 mg x 2-3x/day)
• Liposomal Vitamin C (1-2 tsp/day)
• Extra Virgin Cod Liver Oil
• Immune Boosting Homeopathic Drops
• Vitamin B Complex
• DAO Enzymes

Essential #2: De-Stress Your HPA-Axis

Get Your Beauty Sleep

Aim for 7-9 hours of sleep each night, and jumpstart a good night’s sleep with good sleep hygiene, including:

• Limiting screen use at night with blue-blocker glasses
• Dimming bright overhead lights
• Drinking sleepy time tea

Just Breathe

The power of deep breathing naturally calms the central nervous system and heals the hypothalamus. Practice deep breathing with one of these practices:

• Nose breathing: Ideally you want the majority of your breaths to come in through your nose. Mouth breathing elevates the stress response. If you struggle with stuffy sinuses, consider trying a cleansing citrus nasal spray to clear pathogens in your airway.
• 4-7-8 breathing: Begin by placing the tip of your tongue against the ridge of tissue behind the upper front teeth. With a quiet inhale through the nose and an audible exhale through the mouth, inhale for a count of four, hold your breath for a count of 7, and then exhale through your mouth, making a whooshing sound for a count of 8. Repeat this cycle at least three more times.
• Belly breathe: Take a deep breath and focus on expanding your belly, rather than your chest. Watch your abdomen fill up as you breathe in and flatten as you breathe out.
• Alternate nose breathing: Begin by pressing your thumb on your right nostril and breathe out gently through your left nostril. Next, breathe in through the left nostril gently, and press the left nostril closed with a different finger. Remove your thumb from the right nostril and breathe out through the right nostril. Next, breathe through the right nostril, close the nostril, and then exhale from the left. Continue with this pattern alternating between nostrils.

Tap Your Brain

Brain tapping and biofeedback is an integrative daily therapy that helps your brain rewire neural pathways and get your HPA-Axis “unstuck” from its old ways.

Goldilocks Fitness

Your body was made to move! That said, balance is key to keeping your HPA Axis working for you (not against you). A balanced fitness routine is encouraged: strength, power (HIIT), flexibility (yoga), lifestyle movement (walking, hiking, daily activity), occasional low intensity aerobic (spin, swimming, biking) and FUN (dance, group classes, rock climbing, skating, surfing, sports, etc.). Aim for the “Goldilocks” approach to exercise—just right. (Note: If you find yourself “making yourself” go to the gym, chances are you’re not listening to that approach).

Make a To-DON’T List

Stacking your “to do” list is sort of like what happens when you lift weights—such as pressing a barbell over your head. Some weight on the bar is a positive stressor—pressing weight can help you get stronger. But what happens if you keep loading that barbell with more and more (and more) weight? Eventually that positive stressor may become a plain ol’ overload stressor—you hit a “breaking point” and your body can’t handle it, or even lift it.

For that reason, consider making a “To DON’T” list—the things you don’t need to do or that or not serving you towards your general goals of less stress and hormone balance.

To take this a step further, try the “top 3 sticky note list”—every morning or night before you go to bed, make a list of your top 3 priorities for the day—the top 3 things that you would most like to focus your energy, attention and efforts towards. The top 3 things that, when you lay your head down on your pillow that night, you will be happy that you accomplished.

If you check all 3 things off, great, you can add more. But for starters, just focus on 3.

Supplement Smart*

There are several helpful HPA Axis supports that can help support your body’s natural healing mechanisms as you recover. It’s important to work with a functional medicine practitioner or other healthcare provider who can guide you in your unique needs. These may include:

• Adrenal Adaptogens (like Cordyceps or Ashwaganda)
• CBD oil
• Phosphatidylserine
• Acetylcholineorphosphatidylcholine
• Hypothalamus, Adrenal or Endocrine Homeopathic Drops

*Consult with your provider before using

Essential #3: Connect to Your Heart

I’ll ask you once more: Who are you without ED?

Until you can answer this question, Post Recovery Recovery will be super challenging.

For this reason, I created Body Love + Food Freedom—a guided, holistic 12-week mindset and body recovery program to help you write a NEW story for your health and healing.

In it, I’ll give you the play-by-play guidance to help you heal—not just manage—your recovery, and experience a new type of recovery program like none other.

If you’re looking for personal support, let’s optimize your gut and take your health back into your own hands! You can book a complimentary 15-minute Health Strategy Call today.

Join the tribe today!

The post 10 Health Issues That Can Happen After Eating Disorders + How to Heal appeared first on Meet Dr. Lauryn.

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What does the gut-brain connection mean? Your brain has a direct effect on your gut and total body health.

For example:

• The mere thought of eating your mom’s warm, homemade chocolate chip cookie can release the stomach’s juices before food gets there.
• Emotional distress over a bad breakup or stress at work, can leave your stomach “tied up in knots”—not hungry or insatiably hungry, unable to get your “emotional fill” through food.
• In a placebo study of knee-replacement surgery patients, half of the participants underwent the surgery, the other half did not. Both sets of patients thought they had the surgery. Both sets underwent physical therapy post “surgery.” And both sets equally recovered and healed. (Moseley et al, 2016)
• And, the idea of public speaking or singing on stage in a room of strangers can make your stomach feel like it’s floating away.

On the opposite side, your gut directly affects your brain and total body health.

• Have you ever felt constipated or bloated, and all you could think about was the discomfort in your gut?
• Or have you eaten gluten or dairy and felt a euphoric brain fog—unable to concentrate or think straight?
• Afternoon energy crashes happen every day at 3 p.m.—headaches, caffeine and sugar cravings? It’s all you can keep your mind on.

The body and gut-brain connection works in both directions.

Gut-Brain Connection AnatomyAnatomically speaking, it makes sense:

• 90–95% of your serotonin (your “feel good” brain chemical) is produced in your gastrointestinal tract.
• Your GI tract is lined with more than a hundred million nerve cells that send signals directly back to your brain about how to feel (more than any other peripheral nervous system)
• 80% of your immune system is housed in your gut
• Your gut is an “endocrine” organ—home to 31 hormones that influence balance, health and inflammation in your body
• Your vagus nerve—the nerve responsible for digestion—runs directly from your stomach to the frontal lobe of your brain.
• Autoimmune disease, heart disease, cancer, diabetes and other chronic diseases all share one similar trait: An “imbalance” of unhealthy bacteria in the gut microbiome
• Stress and mental anxiety decreases the movement of your GI tract and can trigger “stomach issues” (like indigestion, stomach cramps and bloating), increases inflammation, and causes flare-ups—like allergies and skin breakouts.

In short: When your gut is unhappy or stressed…your brain and body is unhappy or stressed.

Your digestive system doesn’t just help you digest food.

It also influences your emotions, your hormones, immunity and, yes, mental health. Ifwe are NOT digesting our food appropriately, we lack a nutrient-rich-diet or we eat difficult-to-digest-foods, we are more prone to psychologicaldistress(like anxiety).

Brain-Gut Connection ResearchGradually more research is pointing to the gut-brain (and total body) phenomenon.

A study published in the Yale Journal of Biology and Medicine (Schnorr & Bachner, Sept. 2016) discovered that: probiotic supplementation reduced stress and anxiety in both mice and in humans. Researchers also confirmed that inability to digest carbohydrates was linked to clinical disorders such as depression, anxiety, hyperactivity, and autism (note: carbohydrate indigestion is often related to bacterial overgrowth in the gut)

The researchers’ conclusion for improving anxiety and other mental illnesses?

Simple: Rest, digest (better), exercise, incorporate relaxation, and eat a nutrient-dense, varied diet.

Yale is not the only one singing this tune.

Another study (Jiang et al, 2015) found that patients with major depressive disorder had a larger amount of bad bacteria in their gut (a “leaky gut”) vs. healthy individuals.

And researchers out of the University of Cork in Ireland (A Hoban et al, 2017) found that gut bacteria influence the genes responsible for physiological processes that are fundamental to the functioning of the central nervous system and brain regions such as the amygdala and prefrontal cortex (i.e. emotion regulation, survival instincts, thought patterns and decision making).

In the study, researchers introduced gut bacteria to two groups of mice: One raised in a germ-free environment, and the other made up of mice raised in a normal environment. They discovered the mice living germ-free ended up having unusual amounts of anxiety, but they weren’t stuck with it: When they added the gut bacteria back in later on, they normalized the changes to the miRNAs, showing a healthy gut could be the answer to regulating the m

The bottom line: There is more to our mental health, stress and anxiety than “just in our mind.”

Do I Have an Unhealthy Gut?What does an “unhealthy gut” even mean?

Gut dysfunction is vast. From Small Intestinal Bacterial Overgrowth (SIBO), to low stomach acid (often resulting in GERD or bloating), fungal or parasitic infection or intestinal permeability (“leaky gut”), there is not one diagnosis. Nor is there one cause. Gut “issues” are triggered from a variety of factors including:

• Processed food, low-fat or poor-fat diets, hydrogenated oils, fast food, sugar and artificial sweeteners
• Bottle and formula feeding as babies
• C-section babies
• Restrictive or binge/purge eating behaviors
• Antibiotics and medications
• Illnesses and infections
• Environmental toxic exposures
• Lack of sleep

Translation: Stress.

Over time, this leads to a wear and tear on our gut linings, causing the intestinal wall to “leak” or the overgrowth of bacteria. Which then leads to inflammation in the body (and our brain). Our body views food in the bloodstream as an “outside invader” and ends up attacking itself (causing an inflammatory response, which impacts our whole body—brain included).

To make things even more complicated: Not all people present with gut “symptoms,” like bloating, reflux and constipation. Even though an estimated 3 in 4 Americans experience gut symptoms regularly, other “silent” gut symptoms include: anxiety, skin breakouts, allergies, hormone imbalances, blood sugar imbalances, and low energy.

Brain-Gut Connection Check-InHow do you use your gut-brain connection? Check out the following psychological symptoms that may suggest your health is not 100% on point:

Physical * Stiff or tense muscles, especially in the neck and shoulders that doesn’t seem to go away—even if you stretch or get adjusted * Headaches * Sleep problems * Shakiness or tremors * Recent loss of interest in sex * Unexplained weight loss or gain * Restlessness * Sugar or caffeine cravings * Energy dips during the day * Bloating after meals * Frequent Loose stools or constipation * Stomach pains after eating

Emotions* Crying * Overwhelming sense of tension or pressure * Trouble relaxing * Nervousness * Quick temper * Depression * Poor concentration * Trouble remembering things * Loss of sense of humor * Indecisiveness

Behavior* Procrastination * Grinding teeth * Difficulty completing work assignments * Changes in the amount of alcohol or food you consume * Taking up smoking, or smoking more than usual * Increased desire to be with or withdraw from others * Obsessive thoughts * Worry a lot

In the following chapters, you will learn more about healing poor gut health (concurrently, brain health). In addition, if you don’t feel like poor gut function is “your issue,” you will learn about a few other underlying physical factors (often overlooked in our current healthcare system). The body is a whole. Not parts.

The good news?

A “healthy” gut (and brain) can be won with a targeted approach to gut healing.

Healing the Brain-Gut ConnectionHealing the brain-gut connection is not rocket science.

It includes getting back to the basics, including:

1. Eat Nutrient-Dense (Gut Loving) Foods
2. Love Your Gut
3. Hydrate
4. Cut the Caffeine & Sugar
5. Get Your Beauty Sleep
6. Move It, Move It
7. Breathe (Well)
8. Supplement Smart

1. Eat Nutrient-Dense (Gut Loving) Foods“Let food be thy medicine.”—Hippocrates Eat real (nutrient-dense) foods—IN ABUNDANCE.

What is real, nutrient-dense food?! Answer: If it didn’t grow on the land, swim in the sea or roam the earth, it’s not real food.

Nutrient dense foods include:

• Lots of fresh, colorful veggies
• Plant and animal fats
• Moderate, sustainably raised meats and wild-caught fish
• Some colorful fruits
• No (added) sugar
• Lots of fresh, clean water

These are the foods most often found on the outside edge of the grocery store, the Farmer’s Market, or your great-great grandma’s dinner plate. Simple foods your body was made to crave and digest (before Chick-Fil-A waffle fries confused your tastebuds and body).

Aim to include fat, fiber and protein at each meal. Here’s a sample plan of what “healing” brain-gut meals may look like:

SAMPLE MEAL PLAN: BRAIN-GUT HEALING

1. Love Your GutWhere the magic happens.

Once a baseline of real-food has been established, you can go to town on healing your gut.

As discussed extensively—the gut is the gateway to your total body health (including your brain).

The brain and gut are directly connected via the vagus nerve, so if you want a long-term natural solution to healing the brain—then make sure your gut health (and inflammation) are on board.

The cool thing? “Gut healing” can happen with the tools you have right now at home.

While gut health testing (i.e. parasites, SIBO, organic acids) may be warranted under the guidance of a functional medicine practitioner, if you have chronic digestive issues or inflammation (like bloating, constipation, IBS, allergies, autoimmune conditions, lingering anxiety or depression) that continues after these basic digestive practices have been implemented, simply start with the below guidelines first and see how symptoms improve.

The good news? The gut IS very curable (and could be the missing link for helping heal your mind as well).

Here are a few tips to get you started:

Digest Well

Simple practices of chewing your food, drinking water throughout the day, breathing before meals and not eating in such a hurry (slow down) are the front lines of defense for a healthier gut all around. Sounds simple…but you’d be surprised how many people are not doing these things. I’ll repeat:

• Chew your food
• Drink water
• Breathe before meals
• Slow down

Boost Stomach Acid.

Hypochlorhydria is a commonality amongst many anxiety sufferers. You (and i) need stomach acid to digest foods and break them down –especially during stage 1 of digestion in your stomach. Consider the HCL challenge to find your correct “dose” of a tablet form of the supplement, or add a ½-1 tbsp. of apple cider vinegar to a shot glass of water before protein-based meals.

Probiotic Up

Probiotics get a lot of buzz nowadays, but they are the real deal for destroying bad bacteria and improving your gut flora. In addition, research has shown that certain probiotics may help alleviate anxiety by modulating the vagal pathways within the gut-brain, affecting GABA levels, and lowering the stress-induced hormone corticosterone. Additionally, probiotic-rich foods (fermented foods) are king when it comes to arming your gut with a powerful force (to be reckoned with). Incorporate fermented vegetables into your diet (I love sauerkraut) 1-3 times per day, or reach for full-fat organic plain kefir.

1. Hydratefood, but your body can only go approximately 7 days without water. Your body alone is comprised of 60%-plus of water, so in order for all the bodily processes inside you to function optimally, you need to water your body (like a plant needs water) for processes such as:

2. Viscosity and healthy blood flow

3. Healthy Digestion
4. Easing Constipation
5. Elimination of Wastes
6. Assimilation and Delivery of Nutrients
7. Brain Power, Focus and Function
8. Regulated Appetite
9. Energy
10. Warding Off Sickness

The baseline amount for water intake is half your bodyweight in ounces of water. And not just any water, but clean, pure (filtered) drinking water.

Although water purification plants take steps to minimize toxins, more than 1,100 toxic compounds that have been identified in our daily drinking water across the U.S. (not just Africa)—including pesticides, metals like lead and mercury, These toxins are linked to varying chronic and debilitating diseases, such as: Alzheimer’s to asthma, most forms of cancer, infertility, Parkinson’s and arthritis.

The best source?

The gold standard is purified drinking water through filtration systems that help remove extra filth, dirt and toxins from our water. Technically speaking, anything called a ‘purifier’ by industry standards, must remove 99.75% of incoming bacteria (a pretty steep requirement). You can easily buy a water filter for your faucet, filtered water bottle, or an entire filtration system for your household.

Other notable water mentions (in order of best to least favored), include:

• Spring Water
• Mineral Water
• Some bottled waters Note: Don’t be fooled thinking the bottled waters in your local supermarket are all “safe” for you: Many companies have actually been caught bottling tap water* Well water
• And dun…dun…dun…The worst: Unfiltered Tap Water.

While COMPLETELY avoiding toxic exposure in our water is impossible, by choosing to arm your drinking, bathing and cleaning water supply with a filtration system, you are two (hundred) steps ahead.

*See the Environmental Working Group’s Bottled Water Scorecard on their website

4. Cut the Caffeine & SugarCombined, these two give your brain and gut a 1-2 punch for the better.

How to Cut the Caffeine

Are you serious?!

Yea, I know. Hate to be the bearer to bad news, but if you have anxiety, depression, ADHD or other brain-gut issues, and you’re still holding on to coffee (or diet soda/coca-cola), you really need to think about letting it go to see IF it is one of the factors that is affecting your brain-gut connection in the first place.

Coffee directly impacts your blood sugar balance and stresses your HPA-Axis—two things that can provoke anxiety. (Tip: Replace your coffee ritual with Teecino herbal ‘coffee-flavored’ tea and herbal tea).

Hence, a time away from coffee could be just what the doctor ordered, and if you find it really hard to quit—for even just 30 days. Ask yourself this question: “Do I need coffee to function?”

If the answer is, “Yes,” then you may have a coffee dependence—and while coffee is not inherently bad, when we become dependent on it, it is.

If the answer is “No,” then 30 days will be no sweat right?

How to “detox” off coffee? There are several different approaches you can take, find what fits for you (the 30-day program helps you step down off coffee to reset your brain-gut connection).

1. Cut back.

It is best to slowly reduce your intake of caffeine and coffee. 3-4 cups each day right now? Go to 2…then to 1. Ideally 1 is enough for the average person. Rome wasn’t built in a day, but you’ve got this.

1. Replace.

Replaceyour crappy coffee with one cup of quality coffee per day (i.e. like butter coffee below) and eliminate artificial sweeteners, poor quality dairy and sugar.

1. Take the Teeccino “Kick the Caffeine Habit” Challenge:

Teeccino is a natural herbal tea that…tastes like coffee! Start by mixing your normal coffee 3/4 to 1/4 Teeccino Caffeine-free Herbal Coffee. Gradually reduce the percentage of your coffee over a two to three week period until you are drinking 100% Teeccino. You should be able to avoid caffeine withdrawal symptoms and also gradually adjust your body to less reliance on stimulants.

1. Consider a complete elimination program.

For at least 7-30 days (if not longer) and avoid all refined sugars, flours, caffeine, alcohol, dairy, gluten and any other addictive substance. By allowing certain triggers to stay in the diet, the body stays on the vicious cycle of cravings and addictive behavior. Reset your biology by eliminating all these dietary triggers for inflammation and fatigue—and see what your body REALLY can feel like (like really good).

How to Cut the Sugar

Similar to caffeine, sugar is a common culprit associated with brain-gut issues.

Highly connected to our gut health and digestion, sugar feeds bacteria, so if you have any bacterial overgrowth whatsoever, you’re in the hole.

Sugar also triggers inflammation in the body through glycemic dysregulation.

One of the signature features of anxiety and stress is to make more energy available for a life-saving fight-or-flight response whenever it needs it.

Cortisol—your stress hormone—especially loves sugar because it’s a quick source of energy for that fight-or-flight response.

While this may sound like a good thing (we want to be able to fight through the fight or flight response right?), when cortisol levels rise—and stay high—it makes us more anxious and causes all sorts of inflammation in our body.

When we eat sugar, or diets high in carbohydrates and quick energy sources—even “healthy foods” (i.e. low-fat diets, lots of fruit, packaged and processed granola bars, etc.)—we increase cortisol because we train our bodies to run off sugar and elevated cortisol.

Sugar spikes our blood sugar levels, energy and cortisol, only to dramatically dip an hour later.

However, since cortisol feeds off sugar (and it doesn’t have it now), cortisol levels spike more because they need more sugar in order to stay “happy and balanced” now.

We call this hypo and hyperglycemic episodes (blood sugar lows and high), and they can trigger side effects like:

• Sugar cravings
• Headaches
• Insatiable thirst
• Fatigue
• Shakiness between meals
• Weepiness or mood swings
• Increased anxiety

—Until we eat more sugar to make cortisol happy again.

Ok. You get it.

Sugar, no bueno if you’ve become dependent on it.

How to detox?

A short time completely away from the substance will help you strengthen your inner ability to not neeeeeeeed sugar, while also ensuring you are replacing sugar with enough food and quality calories (especially from healthy fats). Your 30 day program will guide you through cutting out sugar for a time, but here are a few “cookie monster” busting tips:

Eat healthy fats.

The secret weapon when it comes to sugar conquering. When you find a sugar craving or energy dip coming on, pair almond butter with an apple, reach for a coconut butter packet or dip some baby carrots in guacamole. As for meals, ensure you’re including healthy fat with each meal.

1. Protein and veggies with every meal.

In addition to healthy fat, protein helps with satiation, and veggies help smooth the process of digestion along. Add both for overall body balance. As for fruits and starches, enjoy in moderation (about 2-3 fruit or starch servings per day). Best bets for beating the sugar monster: Foods like berries, green tipped bananas, green apples (more tart and less sweet), sweet potatoes, winter squash, carrots, beets, plantains and parsnips.

1. Eat simple foods.

Paleo cookies, gluten-free brownies, primal donuts—all these sound good in theory, but even “natural sugars” and sweeteners used in baked goods can trigger the inner sugar monster you’re trying to tame. Sweets are not inherently bad and there’s room in life to have your cake and eat it too, but consider your anti-anxiety reset as a therapeutic approach—much like you would view taking medicine. Sugar is not your medicine right now, and the less you can tempt your tastebuds with sugar, the better able you will be to come back to it and enjoy it in small doses. No restriction. Medicine.

3. Drink lots of water.

Hydration promotes body balance all around—and will help calm down any inflammation that’s already been going on. Bonus: Add a spritz of lemon, citrus, cucumber or mint, and a pinch of sea salt—especially in the mornings. Also flavored herbal tea—like cinnamon, vanilla or hazelnut can be a great way to quell cravings.

1. Cut the artificial sweeteners.

Your body sees them just like it does sugar. Aim to rewire your palate for real foods. Opt for cinnamon, vanilla extract, pumpkin pie spice and fruit as opposed to sweeteners for recipes (like banana or unsweetened applesauce).

1. Get Your Beauty SleepSleep is an often overlooked, but highly valuable “hack” to add to your tool belt for combatting digestive issues. In fact, sleep is part of your digestive process—crucial for elimination and the “full processing” of foods.

Since your body runs off of circadian rhythms (your natural clock), sleeping an adequate amount helps counter stress that otherwise disturbs your digestive process.

In addition, according to ancient and traditional Chinese Medicine the organs in your body are said to run off of a meridian clock—the times of day when particular organs are in “go mode.”

Interestingly, your small intestine—the organ where the majority of digestion occurs (6-8 hours per meal)—is most “fired up” in the midday (between 1 and 3 pm) and consequently, this is why many cultures originally began eating a larger mid-day meal as their nourishment.

As for you other organs, your stomach is most “alive” between the hours of 7 am and 9 am, directly following the large intestine hour (5 am to 7 am) and your liver (1 am to 3 am) , when your body is eliminating toxins and finishing up your digestion from the previous day during your sleep. (This totally makes sense since you typically “do the doo” when you wake up and then your body is more ready for breakfast and a new day of digesting ahead!).

Generally, an individual with a healthier bowel system will find they poop first thing in the morning shortly after waking (without needing coffee, experiencing diarrhea /loose stools or a difficult time passing stools).

Although your meridian clock may not be 100% precise (i.e. a hard start at 5 a.m. and hard stop at 7 a.m. for the large intestine), they do reflect that the energy of each organ meridian is strongest for 2 hours in specific cycles, completing a 24-hour cycle every day and each meridian comes into its highest action at a particular time of day.

If or when you fail to get enough sleep, then your digestive organs are ultimately unable to be at their fullest potential. In addition, if or when you stay up super late or wake up super early (even if you may get “enough” sleep), you throw off your digestive organs’ rhythmic dance (particularly for the liver and large intestine—the two organs most responsible for finishing off the elimination process), and set yourself up for bloating, lack of appetite or morning heartburn and nausea as well.

Similar to how your own fitness performance, brain function or energy levels suffer when you don’t get “enough” sleep, the same thing happens for your digestive system.

So how much sleep do you need?

Generally, most research studies show that between 7 to 9 hours (Hirshkowitz et al, 2015) is the just-right Goldilocks’ amount for adequate restoration.

Unfortunately, more than one-third of all Americans get less than 6 hours of sleep, and this amount is associated with the same mental function as an individual who is legally intoxicated (Williamson & Feyer, 2000).

Even if you do get enough sleep, 50 to 70 million Americans don’t have good quality sleep and have some level of sleep difficulty, blood sugar imbalance or chronic disease associated with lack of sleep (CDC, 2017). In other words: the time spent with your head on your pillow does not equivocate to “quality sleep.” This may be due to insufficient melatonin levels (the natural body chemical that helps your body sleep) or disrupted circadian rhythms from stress and irregular cortisol levels (stress hormones).

6. Move It, Move ItWe all know “exercise is good for us.”

Regular exercise has been found to help prevent many chronic diseases and health concerns, from obesity to heart disease, diabetes, metabolic syndrome, cancer, osteoporosis, anxiety, depression, insomnia, dementia, Alzheimer’s, and early death.

But did you know, it is also good for digestion?

When we lead sedentary lifestyles or sit for the majority of the day, we prevent our digestion and bowels from moving and grooving along, as well as promote more inflammation in our body (fun fact: increased sitting has been shown to impair metabolic function and decrease the activity of an enzyme called lipoprotein lipase, or LPL, which is associated with higher triglycerides, lower levels of HDL, and an increased risk of heart disease). Since sitting keeps things super still, if we sit still for too long, the digestive process (and our metabolic function in general) moves slower.

However, keep in mind, the same thing can be said if we move too much.

If we over-train and under-recover, we equally keep our digestion and bowels from moving along. Since exercise is a natural stressor that increases cortisol, when we’re exercising, the last thing our body wants to do is digest. Couple this with overtraining, and it’s as if the body barely gets a break! In fact, a key indicator that you may be overtraining is digestive distress. If you’ve aligned all the other cards—you’re eating well, you’re sleeping, your drinking clean water and breathing, check in with your movement and training.

The “Goldilocks” approach for exercise is technically recommended at 150-minutes of moderate intensity each week (at least 30-minutes per day 5 days per week).

Brain-Gut Philosophy: Move most days of the week” with the majority of that being lifestyle movement (mindfully incorporating walking, daily activities and desk breaks).

If you work a sedentary job, consider “lifestyle movement” as taking stand-breaks every 30-45 minutes to stretch, do 10 push-ups, get water, go to the bathroom or step outside for some fresh air.

As for formal exercise, aim for approximately 3 to 5 days of “formal exercise” of varying intensities and movement (a blend of strength, conditioning and power work), along with 2 to 3 days of active rest and movement factored in (i.e. volleyball in the park, a recovery day in the gym, a yoga or dance class, flexibility and mobility training, swimming, playing with your kids in the front yard, doing house and yard work, or simply “chilling out).

1. Breathe (Well)One more essential: Oxygen.

Oxygen is the most vital nutrient you can consume—necessary fuel for all of life, and a vital component of healing the brain-gut connection.

Breathing is a skill that is easily forgotten or mis-understood.

And breath is not only important for fueling your daily life, but it is also vital for stressing less and healing your gut. Think about it. When we’re stressed, anxious, worried or obsessed with anything (including our own healing), we create tension: Headaches. Furrowed eyebrows. Clenched fists. Pent-up energy.

And where is that tension rooted?

In our gut!

Hello constipation, bloating, indigestion and an irritated gut lining.

What to do about it?

Learn how to breathe and do it often. Incorporating deep breaths into our daily routine—including the morning time, evening wind-down time, and before meals.

Here are 3 steps for Brain Gut Breathing:

1. Perfect Your Posture. Head and chest up. Shoulders back. Poor posture is associated with a “stress response” because if we are sunken inward and we are slumping, we can’t get that good abdominal breath.
2. In Through Your Nose. Breathe in through your nose and out through your mouth. Inhale for a 5-10 second count then release for approximately the same length. And make it legit seconds: Count one, one, 1,000, two, 1,000, three, 1,000, four, 1,000, five, 1,000. Concentrated slow breathing naturally slows down the body’s stress response and signals a “parasympathetic” process (rest).
3. Belly Breathe. To ensure you’re breathing from your gut—your core—place your hand on your belly and recruit your breaths from your internal fire. Diaphramatic or “belly” breathing recruits to proper muscles for sustained deep, relaxed breaths for the long haul.

Ommmmm…

1. Supplement Smart In a perfect world, we’d get all our nutrients and brain-gut balancing essentials through food alone. Unfortunately, despite an abundant food supply, research indicates that Americans are significantly deficient in many critical nutrients. The average American consumes 3,600 calories per day, a 24 percent increase from 1961, however, research shows that despite being extremely well-fed (calorically), more than half the calories Americans consume come from nutrient-depleted, ultra-processed foods, and most Americans suffer from a wide range of nutrient deficiencies with significant health implications.

Several factors are responsible for the “eating, but starving (at a cellular level)” epidemic sweeping the nation, including a high intake of processed foods, declining levels of nutrients in our soils, and the increasing prevalence of chronic health conditions that influence nutrient needs.

Enter: Smart supplementation—using a handful of essential vitamins, minerals and compounds to support your body’s natural healing and nourishing processes.

Gut Health SupportsBoost gut health to boost brain health, along with nutrient absorption from the nutrient-dense foods you eat,

• Quality Low-Histamine Probiotics, 1-2 doses/day
• HCL (hydrochloric acid)
• Digestive Enzymes & Digestive Bitters, with meals (as needed)
• Gut Motility Aid (bust constipation if needed)
• Collagen Peptides

Brain Health SupportsCurb anxiety, bust inflammation and ignite neurotransmitter function with these basics:

• Extra Virgin Cod Liver Oil Natural anti-inflammatory Omega 3 fatty acids with Vitamin A and Vitamin D for nutrient absorption.
• Vitamin B ComplexKey essentials for neurotransmitter synergy. Look for methylated forms.
• Magnesium Glycinate Natural brain and muscle relaxant. Essential for over 300 metabolic reactions.
• PhosphatidylserineAssists in helping your cells talk to each other.
• Liposomal Curcumin + Boswellia AKBABusts inflammation—work synergistically together like a natural anti-inflammatory. X

*Disclaimer: This protocol does not establish a client-practitioner relationship, nor should it be used to diagnose, treat, prevent or cure any disease or condition. By utilizing this information you acknowledge that you are responsible for your own health decisions, and you have consulted with your own healthcare provider for any questions, conditions, or supplements and medications you are currently taking. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration (FDA) and are not intended to diagnose, treat, prevent or cure any disease.

The post The Gut-Brain Connection Explained appeared first on Meet Dr. Lauryn.

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So you have mold illness or CIRS…now what?!

Sure, Dr. Google and Facebook groups can be helpful, but face it…when it comes to mold illness and mold illness recovery, the information can be completely overwhelming!

Do you have to get rid of all your stuff?

What supplements should you take?

Do you need to move to a dry climate like Arizona or Colorado?

Should you just live in a bubble?!

Although there is NO one-size-fits-all approach to healing and mold illness recovery, there are several commonalities in helpful therapies, lifestyle changes and treatments that can help you kick mold illness to the curb (for good), including:

Top 12 Mold Illness Treatments1. Remove yourself from mold exposure 2. Breathe deeply 3. Marie Kondo your life 4. Build a capsule wardrobe 5. Fog & guard your new environment wisely 6. Sweat daily 7. Eat fresh, organic nutrient-dense foods 8. Love your gut microbiome & liver 9. Use the right detox binder 10. Add in antifungals (oral and nasal) to treat mold that may have colonized in your body 11. Purify your air 12. Surround yourself with positive energy

Check ‘em out.

1. Remove yourself from mold exposureFirst things first, you’ve got to get out of there. Healing cannot fully begin until you’re removed from the environment.

Whether that means going to stay with family, a friend, moving to a mold-free environment, or working remotely, you will not feel the full effects of your treatment protocol until you are free from the space.

Even if you are remediating your home, a short-term hiatus from the mold free environment is essential.

2. Breathe DeeplyBreath has the power to both calm and stimulate the HPA Axis (stress response system).

What happens to your breath when you run fast or get scared OR come into contact with mycotoxins? Your breathing rate increases (hello shortness of breath, panting and gasping for air or common). On the flip-side, what happens to your breath when you’re calm and at peace? It’s steady, deep and calm as well. Many of us are breathing the wrong way, which sets you up for problems with metabolism, blood pH, core function, and how much blood is getting to your brain and muscles, which allows cortisol to stay elevated.

Common signs of dysfunctional breathing include:

• Inhaling with your chest. If you notice your chest is the first thing to move when you take a breath, this is a sign you have shallow breath or you’re breathing from the upper chest.
• Your rib cage doesn’t expand. Place your hands on the sides of your rib cage and take note. Your hands should move to the side about one to two inches as your rib cage widens.
• Breathing with your mouth. Unless you have congestion, ideally you should be breathing through your nose. Breathing through your nose releases nitric oxide that is carried to your lungs and helps maintain homeostasis in the rest of the body.
• Tight shoulders and upper neck/chest muscles. Tension in these areas may be a sign of shallow or stressed breathing.
• Frequent yawning. Sighing and yawning is a sign your body is not receiving enough oxygen.
• High resting breath rate. Count the number of times you breathe in one minute. A normal resting breath rate should be no greater than 10-12 breaths per minute—and sometimes as low as 6 to 8 breaths if you are deep breathing. A resting breath rate over 12 is a sign of quick or shallow breathing.
• Slouching. You are activating your diaphragm when you breathe.

If you experience any of these signs of dysfunctional breathing, it’s imperative to first train your body to simply breathe correctly. Given that CIRS (chronic inflammatory response syndrome) is highly connected to cortisol (stress hormone) imbalances, the art of breathing is your innate “stress response” fire extinguisher.

How to Breathe DeeplyBalloon BreathingTrain yourself how to start breathing correctly. You can do this by blowing up balloons, pursing your lips, taking deep breaths through your nose and out through your mouth while doing planking exercises, contracting your abs as you breathe, sitting upright when you work and decreasing shoulder movement during breathing.

Tempo Breathing (a.k.a “4-7-8 breathing”). Place tip of your tongue against the ridge of tissue behind the upper front teeth. Quietly inhale through your nose then audibly exhale through the mouth, inhale for a count of four, hold your breath for a count of 7, and then exhale through your mouth, making an ocean-wave-like sound for a count of 8. Repeat this cycle three times.

Belly Breathe. Take a deep breath and focus on expanding your belly, rather than your chest. Watch your belly fill up as you breathe in and flatten as you breathe out.

Breath Walk: Synchronize your breathing with walking steps and focused attention.

Box Breathe:

Close your mouth and slowly breathe in through your nose for four counts. Hold your breath for four seconds. Then slowly exhale through your mouth for a count of four. Hold the exhale for another four counts. Aim to repeat for four minutes.

Yogi BreathingThis tactic is particularly useful as an “in the moment” tool when HPA Axis symptoms or stress arise.

How to Do It:

1. Lay on your back, completely flat
2. Inhale through your right nostril for 10 counts, while closing your left nostril with your finger
3. Exhale through your left nostril for 10 counts, while closing your right nostril with your finger
4. Keep your mouth closed, or lips pursed
5. Repeat for 5-6 cycles

3. Marie Kondo your lifeGet rid of (most) of it. Make Marie Kondo, author of the “Magic Art of Tidying Up” proud.

If it doesn’t “spark joy”, toss it.

And, chances are, if you are truly struggling with mold illness, many of your things will NOT “spark joy.”

Sometimes the best bet for at least the current situation is to “leave it behind.” While it may seem or feel extreme (like a fire happened), to help calm your body and mind for the immediate healing period, a break from not only your environment but also the items that smell like that environment can be a healing part of your process.

In my own experience, I found that the more I kept or tried to hold on to, the more I realized how much those things impacted my symptoms. Starting fresh (see point 4) was difficult to swallow at first, but the more I focused on rebuilding my life slowly, the less overwhelm and attachment I had to my stuff.

Initially, I did a huge closet sweep—throwing most of my clothes into trash sacks and taking them to a local Goodwill and resale shop where individually, the items would not be as strong. I also left my furniture behind and bags—my suitcases, purses, backpack—things that had been living and breathing mycotoxins in my home.

I tried to salvage the little things, however, of the things I did keep, it didn’t take long for me to decide the majority of it, I wanted to give away.

From my leather Kate Spade purse with the tags still on it, to my yoga mat, my makeup and makeup bag, my occupational therapy grad school books, my hair dryer and my Benji (my stuffed dog I had had since I was 4 years old)—all of it smelled like mold and must. Once I was removed from my home, all I wanted was my health and breath back.

Yes, I thought it sounded extreme too, but holding on to old stuff only weighed me down more. I found, as I gradually let even these things go, the more freedom I felt and ability to start new—from the inside out.

Items to Toss or Store (for a long time)Some of the “top” most-contaminated items include porous or “soft” items to not think too hard about:

1. Books (especially opened books)
2. Clothing (primarily items that are dry clean only, and those items that have been hanging in your closet unworn or collecting dust for a long time)—other clothing may be redeemable, however, not optimal
3. Backpacks, purses, suitcases—things exposed to mycotoxins in the environment (they will most likely smell like the home as you leave)
4. Opened makeup and makeup bags
5. Vented items (your hairdryer, fans)
6. Upholstery (couches, curtains, rugs)
7. Chairs with cloth or padding
8. Linens, towels, pillows & blankets
9. Wood furniture
10. Papers (if needed: Store them loosely in plastic bins until a decision can be made at a later date)
11. Appliances (Refrigerators, washers, and dryers harbor dust in their coils and fans and are difficult to clean. Spores and spore fragments easily attach to washing machine parts)
12. Laptop computers (the fans in the computer can pick up mycotoxins; *if ridding of your this is not easy, look into selling back your machine or trading it in to the store, or using it outside of your new, clean environment to avoid cross-contamination)

Given the fibers in these materials, they have a tendency to “soak up” the mycotoxins in the environment.

Items to Possibly “Save”Some items can be salvaged—particularly the hard-surfaced items that get a good fogging (point 5), including:

1. Some clothing (see clothing exceptions below)
2. Sentimental stuffed animals (if laundered like your clothing)
3. Leather (furniture, bags, shoes) (Use quaternary cleaners on leather)
4. Lamps (not the shades)
5. Kitchenware (non bamboo)—plates, pans, pots, silverware, etc.
6. Non-porous surfaces (able to clean well)—such as that plastic waste bin or desk
7. Anything made of ceramic, glass or metal
8. Your car (yes some folks get rid of their’s; Hybridrasta Mama has a great post https://hybridrastamama.com/how-to-remove-mold-in-cars/ about mold remediation in your car).

“But it sounds so extreme…”Just breathe. No one is holding a gun to your head to get rid of everything, and little official long term research has been conducted either way revealing whether or not mold contaminated items can make you ill again upon preexposure after healing.

Ultimately, you may have to find out for yourself what you can and cannot tolerate, and perhaps, more than anything, time away from your contaminated items can help you strengthen your body from the inside out—and also realize…it’s all just stuff. Stuff is helpful for doing some things in life, but we come into this world bald, curled up and naked, and leave it bald, curled up and naked…and we take nothing with us. In other words: It can be replaced.

If the idea of tossing everything out is devastating, recruit a cleaning company, family member or friend to box things up for you, or wear protective clothing (here) and a nose and mouth mask to put things into bins, large plastic bags or trash sacks to store away while you remove yourself to heal. This also may mean renting a storage facility for a period or storing your items in a family member’s garage. If you’re going to the trouble of moving away from a toxic environment, don’t apologize for being “extreme.” Do what you need to do to break free, allow for healing to occur and then decide what to keep or toss (chances are, you may realize you can live without it).

Clothing ExceptionsYou can clean some things—particularly the machine washable items that have been regular circulators in your clothing rotation (not the items that have been hanging in your closet for a year).

UseEC3 Laundry Additive on these items, and wash through 2 to 3 cycles, dry and also place in the sun (natural ozone helps kill off mycotoxins). Homemade Hack: You can also use a combination of Borax and white vinegar as your “detergent”.

Q. What about other items I may keep…Do I literally have to clean everything in my house (i.e. plastic storage containers, books, toiletries, candles, knickknacks, canned food etc) or just the major things like clothing and furniture?

A. Yes, everything. I love the whole EC3 line—their concentrate, spray, laundry additive and candles.

4. Build a capsule wardrobeSpeaking of Marie Kondo, no time like the present to simplify your wardrobe! Out with the old, in with the new. A capsule wardrobe is a “minimalist’s dream”—filled with only the essentials needed to make dressing easy, classy and vogue.

Most minimalist fashionistas advise you build your wardrobe on no more than 30 to 40 “staple” pieces (or less) for every 3 months of the year (seasons)— including clothes, jewelry, accessories and shoes. (This excludes underwear, loungewear, and workout wear).

A capsule wardrobe may entail:

• 5-7 basic tops
  • Simple v-neck white tee
  • Simple black tee
  • Button up Chambray
• 5-7 trendy fun tops
• 5-7 bottoms
  • 1-2 pairs of denim jeans
  • 1 pair white pants
  • 1 pair black pants
  • 1-2 skirts
• 1-2 dresses
• 3 Jackets
  • Classy blazer
  • Bomber jacket
  • Hoodie
• Shoes (seasonal)
  • Sneakers
  • Gold strappy sandals
  • Flats
  • Brown boots
  • Booties
• Jewelry & Accessories
  • Pair stud earrings & hoops
  • Gold necklace
  • Bracelet
  • Sunglasses
  • Watch
  • Classic Tote

How to Start Your Capsule Wardrobe1. Pare down your closet to no more than 50 items (ideally: 35-40; excluding underwear, workout wear and lounge wear)

2. Wear only those 35-50 items for three months.

3. Don’t go shopping during the season until…

4. During the last two weeks of the season, plan and shop for your next capsule.

5. The amount you buy for the next capsule is up to you (you can recycle some from the previous capsule).

6. Remember: less is more.

7. Fog & guard your new environment wisely

As you transition into your new environment, it’s uber important to prevent cross contamination from your old place.

No, you cannot live in a bubble, but “proper” transition practices can keep your new place (and you) mycotoxin free. This was a huge mistake I made when moving out of my home initially. Although I left most of my things behind, I did trek in my daily use items that I did not think twice about including:

• My backpack
• Purse
• Tennis shoes I wore daily
• My pillow
• A sweatshirt
• Makeup bag
• Hairdryer

The “little stuff” can add up if you are super sensitive and it’s best to quarantine most all items from the old place into a separate plastic bin or large trash sacks (closed tightly) and store them in a place like a garage in order to mindfully discard contaminated items.

You can try salvaging some things with an at home fogging machine, as well as use your fogging machine with EC3 solution concentrate in it to spray and disinfect your new place.

I recommend the Longray Basic ULV Fogger with Adjustable Flow & Flex-Hoseand EC3 solution. All you have to do is pour the desired amount of EC3 solution + distilled water (see back of the bottle to measure) into the fogger, then turn the fogger on the medium pressure intensity and spray every nook, cranny, and item you have to make them (more) “mold free”.

6. Sweat dailySweat helps detox and push impurities out of the body. Some options include:

• Infrared sauna (3-4 times per week for 15 minutes)
• Heated yoga
• Fresh air & sunshine
• Energizing workouts (not chronic cardio; the “just right” challenge for 30-45 minutes, doing something you enjoy)

7. Eat fresh, organic nutrient-dense foodsLet food be thy medicine. Optimize your detoxification pathways and energy levels by focusing on the foundations, while avoiding foods that leave you (and your gut health) down.

Eat Organic pastured proteins: chicken, beef, eggs, bison, wild-caught fish * Dark leafy greens * Fungal fighting foods, * Prebiotic Fibers: Carrots, Rutabaga, Onions, Garlic, Radish * Spices & herbs: Cayenne, Turmeric, Cinnamon, Ginger Root, Clove, Goldenseal, Olive leaf, Tea tree * Lemon & Lime * Manuka raw honey * Coconut oil (caprylic acid) * Papaya seeds * Teas: Green tea, dandelion tea, Pau d’Arco * Other colorful, low starch veggies: broccoli, spinach, summer squash, cauliflower, kale, cabbage, arugula, chard, cucumber, bell peppers, tomato (fresh only), leeks, asparagus, artichokes, seaweed * Healthy Fats: Extra virgin olive oil, coconut oil, avocado, coconut milk, ghee, avocado, organic butter, pumpkin seeds, flax * Fermented foods: Sauerkraut, kimchi, kombucha, kefir, coconut kefir/yogurt, fermented pickled veggies (Contrary to popular belief, eating fermented foods regularly can support the immune system and prevent the invasion and spread of yeasts or fungal infection. Consume 1-2 medicinal doses daily if tolerated). * Apple cider vinegar * Bone & meat broth. Bone broth is a rich source of collagen, which supports the integrity of the gut lining. * Pastured organ meats. Liver, heart, tongue, kidney; Or, quality grass-fed supplement (like this one by Ancestral Supplements). * Filtered water * Other beverages:* Herbal teas, mineral water, fresh veggie juice, coconut milk

The bottom line: Eat fresh foods as much as possible. (Hint: Buy the freshest fruits, vegetables, meats and foods and buy in smaller quantities vs. having items in your refrigerator for weeks)

AvoidMolds thrive on sugar and anything that is not fresh or aged. Mold-loving foods including:

• Cheese
• High mold nuts:peanuts, walnuts, pecans, cashews, brazil nuts
• High amounts of high starch vegetables and legumes: sweet corn, potatoes, beans and peas, lentils, sweet potatoes, winter squashes, turnips, parsnips (stick to 1-2 servings per day)
• Dried fruits
• Alcohol
• Instant coffee & non-organic, conventional coffees (i.e. Starbucks, Folgers)
• Sugar & artificial sweeteners
• Corn
• Wheat
• Seed oils: cottonseed, grapeseed, canola
• Processed and smoked meats: sausages, hot dogs, corned beef, pastrami, smoked fish, ham, bacon.
• Packaged & processed foods
• Canned beans, soups & ready-made sauces
• 5+ day old produce
• Edible fungi: including all types of mushrooms and truffles (cordyceps & reishi supplements ok)
• Leftovers beyond 2-3 days. While some molds you can see (like the fuzzy green mold on breads), others are not so noticeable. A good rule of thumb for leftovers is a two-day rule (one is better).

8. Love your gut microbiome & liverYour gut is the gateway to health, and your liver is your body’s “master” detoxifier. If one or both of these two systems are down, then you (and your immune system) are more susceptible to molds and the effects of mycotoxins on your health.

Although many mold sufferers will tell you that 25% of the population has a specific gene (the HLA-DR gene) that makes them more susceptible to mold illness, this is only part of the story.

Genes load the gun, but environment, lifestyle and your gut microbiome pull the trigger. Disease genes cannot be turned on unless these other factors are at play.

Given the fact that mycotoxin exposure can wreak havoc on your total health—particularly your gut health— by eliminating beneficial bacteria, by focusing on optimizing your gut health you will give those mycotoxins a run for their money. Research shows the gut microbiota is capable of eliminating mycotoxin from the host naturally, provided that the host is healthy with a balance gut microbiota (1).

A few essentials for optimizing gut and liver health include:

• Perform at-home gut testing (Figure out what’s going on in your gut with a comprehensive gut test)
• Take a quality probiotic (like this one) and prebiotic fiber (1 tsp.) (like this one)
• Boost stomach acid & digestive enzymes (add 1 tbsp. Apple cider vinegar to 2-4 oz. of water and 1-2 capsules digestive enzymes with meals)
• Eat 1-2 fermented foods daily and 1-2 servings of prebiotic fiber in your diet
• Working with a practitioner to safely and effectively cleanse your gut with anti-microbial, anti-fungal herbs if you find a gut “issue” present

9. Use the right anti-fungal and binder for your mold illnessUsing anti-fungal herbs and medicines are a common approach for treating a person with mold illness or mold-related issues (like candida) to directly kill molds, candida and yeast in your body. Conventional doctors may prescribe pharmaceuticals like Nystatin or Diflucan, and holistic practitioners may integrate herbs via supplements and foods.

However there are a few of catches:

#1. Anti-fungal treatment must be customizedYou must know which molds you have so you can be on the right anti-fungals to treat them—this may entail either prescription medications by a medical doctor or herbal anti-fungals via supplements and foods. It’s important to work with askilled practitioner who understands mycotoxin illness, CIRS and detoxification in order to implement the right approach for your body.

Natural anti-fungals may include one or a blend of the following:

• Lauricidin (monolaurin)
• Pau D’Arco Extract (bark)
• Cat’s Claw
• Caprylic Acid
• Uva Ursi
• Grapefruit seed extract
• Garlic (Allicin)
• Tea tree
• Oregano
• Dill
• Cloves
• Black walnut
• Oregon grape

#2. Anti-fungals are BEST used orally and nasally (sinus spray)To effectively treat mold illness, you also must treat every single place that mold can be settled in and growing. Since molds grow in moist, warm cavities (think mouth, nose/sinus and gut), using both oral and nasal antifungals yields the best results.

One of my favorite anti-fungals is the CitriDrops by Microbalance. You can also make your own nasal anti-fungal wash at home using garlic cloves and probiotics.

Homemade Nasal Anti-fungal Wash for Mold Illness RecoveryDirections1. Get used to the Netipot. Use the neti pot as usual for a few days. (Instructions should come with the pot). Dissolve the correct amount of salt into lukewarm filtered water (not tap water), and then pour the solution through one nostril while tilting your head. When done correctly, the water will flow up into the sinuses, and then down and out the other nostril. 2. Add in garlic + probiotics. Chop the clove of garlic & place the garlic in a strainer. Make sure that NONE of the garlic pieces can fit through the holes in the strainer (you don’t want bits of garlic in your sinuses). Pour filtered boiling water over the garlic (through the strainer) and into a cup. Let the mix cool until it is lukewarm. Add your 2 probiotic capsules and stir into the water, then pour the lukewarm infusion into your neti pot. Add salt as usual (make sure to use the correct amount), and follow the standard method for using a neti pot. The only difference is that the water has been infused with garlic and probiotics.

#3. Anti-fungals are useless without a binder or bio-film disruptor When mold starts to die during the treatment, your body needs to eliminate the dead molds, yeast and released toxins. If the amount of toxins released by the dying candida is more than what your body can safely handle, you may experience a healing crisis (also known as a “herx”, “healing” or “die off” reaction). Common symptoms may include GI or other ill-feeling symptoms, such as nausea, fever, joint and muscle aches, skin breakouts and headaches. A “herx” reaction typically means your body’s usual rhythms are being recalibrated, and last anywhere from a few days to a few weeks.

For this reason, a quality detoxification binder and biofilm disruptor (along with emphasis on optimizing gut health and liver function in point 8) is recommended to assist in elimination pathways.

Binder 101A binder is a compound that helps grab the mold and pull it out of your body. Commonly used binders include:

• Coconut Charcoal
• Benedite Clay
• Chlorella
• Modified Citrus Pectin
• Pyrophyllite clay
• Cholestyramine (CSM, a prescription)

Not all binders are created equal, and it’s most beneficial to know the type of mold you have in your body (using a test like the Great Plains Mycotoxin Test) to choose the best binder for you, since certain species are more susceptible to some more than others. Results from the test will also show which binders are most appropriate for you.

If you are not sure of your particular mold species, I find that a broad spectrum binder like GI Detox by Biocidin or Chlorella tablets are gentle but effective (without too much constipation).

Note: If you tend towards constipation, binders—particularly charcoal—can make you feel more constipated. Constipation busting “hacks” include: digestive bitters (like Iberogast), Liposomal Vitamin C and Magnesium Citrate like Natural Calm.

Biofilm Disruptor 101

Biofilm disruptors help ensure both your anti-fungals and binders can work in the first place. Molds often create a glue-like matrix around themselves to protect themselves. Sure, you can take anti-fungals and binders to treat them, but if you can’t “break” into the molds, than you won’t get them out. Biofilm disruptors hack through the goo and allow the anti-fungals to reach the fungi and kill the mold.

Recommendation:

• Interfase Plus (2-3, in between meals, 2 times per day) –OR–
• Biocidin Drops (2-3, 2 times per day)

10. Stress (your brain) lessWith soooo many steps, therapies and treatments, mold illness recovery can be overwhelming. Not only was living in mold stressful on your health (mentally and physically), but so is recovery!

That said, the name of the game of winning victory over mold illness is actively and intentionally seeking to stress less—physically and mentally. Since inflammatory cytokines are the key drivers of mold illness symptoms, then stress management is essential for recovery including:

• Quality sleep (7-9 hours)
• Natural fresh air (daily)
• Daily movement
• Eating a nutrient-dense whole foods diet
• Drinking clean filtered water
• Minimizing screen and light exposure at night
• Rewiring your brain and limbic system

Limbic System 101

There’s a theory in the CIRS and mold illness world that the limbic system—your body’s “stress” system intertwined with memories—is hyper functioning.

After mold illness, your body stores deep rooted memories of smells, environments, circumstances and can easily sound the “alarm” for the body to react in a myriad of ways when any similar or familiar memory is aroused—such as the smell of must in a different environment.

In my own recovery, I personally struggled with sleeping in a bed again—I had “PTSD” like symptoms after my experience of waking up at 2 a.m. feeling like I was having a heart attack due to the chronic mold exposure and the asthma-like symptoms it gave me. I spent the next 3 months without a home, couch surfing from friend’s home to friend’s home, and not feeling comfortable back in a bed—where my previous two years of living in that environment came to a head.

I literally had to tell my body, “It’s ok,” and my body had to tell me back, “I don’t want to hurt you.”

Limbic system “retraining” involves actively retraining neural pathways to think, act and believe differently. It is inspired by a woman named Annie Hopper who recovered herself from her own chronic mystery illness, similar to CIRS and mold illness.

11. Purify your air Air quality matters—especially in your new environment. Air purifiers with HEPA and charcoal filters can help keep mycotoxins at bay and keep you breathing clean air as you “start over.” Like most things in the health and wellness world, not all air purifiers are created equal.

Don’t waste your money at Target or Bed Bath & Beyond. Most models on their sales floors are not the quality grade you (and your home) need—similar to how that $10 probiotic at Target is not the same as a quality probiotic that actually delivers the ingredients on the label to your gut.

My top recommendations for a quality air filter include:

• Austin Air: The Bedroom Machine
• Austin Air: Healthmate Junior Plus
• Air Doctor

I keep a big guy (like the Bedroom Machine) in the home to filter the whole house, and smaller units—like the Healthmate Junior or Air Doctor—in my bedroom.

In addition, if you want to take things to the next level, anAir Ozone Generator can aid in ozonating your space for cleaner, fresher and disinfected air.

You don’t have to go overboard, but investing in a couple units can help you breathe easier indoors—since we spend the majority of our time (about 22-23 hours daily) inside!

12. Surround yourself with positive energy Last, but definitely not least…mold recovery can not only be stressful, but also draining and sometimes, negative.

If you’ve ever found yourself on an endless Facebook group for CIRS or mold illness recovery survivors, you know what I mean.

One thing can lead to another, and before you realize it, you believe you have cancer or you’ll never recover.

No matter what beliefs you have right now about your personal illness and recovery, know this:

When given the right tools, your body innately wants to heal itself.

Repeat: When given the right tools, your body innately wants to heal itself.

You will recover. Speak truth into your body. Lean in. Seek to nourish your mind, body and soul. And believe freedom and healing is possible.

There was a time you were not ill, and there will be a time again.

I believe it, do you? If not, let me help you.

1. Liew WP, Mohd-Redzwan S. Mycotoxin: Its Impact on Gut Health and Microbiota. Front Cell Infect Microbiol. 2018 Feb 26;8:60. doi: 10.3389/fcimb.2018.00060. PubMed PMID: 29535978; PubMed Central PMCID: PMC5834427.

The post How to Treat & Get Rid of Mold Illness: 12 Essentials appeared first on Meet Dr. Lauryn.

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“Gut health” is a buzzword, but what does it really mean?

In this article, I’ll help you understand:

• Why Your Gut Health Matters
• An Unhealthy Gut=Disease
• 40 Common Signs of an Unhealthy Gut
• The Stats: Who Gets “Gut Issues?”
• How Ideal Digestion Should Work
• The Top 10 Gut Conditions You May Have
• Why “Bad Gut Health” Happens
• Assessment: Do You Have a “Healthy Gut”?
• 3 Essentials to Heal Your Gut

Why Your Gut Health MattersYour gut is the gateway to your health!

Your gut microbiome is home to over 40 trillion gut bacteria.

You have MORE bacteria than the cells in your body and 150 times the amount of genes in your gut bacteria as cell genes. And your gut bacteria are NOT just in your stomach or intestines—they are in your skin, liver, endocrine organs, mouth, heart, brain, all of you.

Translation: You are MORE gut bacteria than human.
Your gut bacteria are the foundation for keeping your body working in tip top shape and they serve 2 primary roles:

• Gut bacteria help you metabolize the nutrients you eat
• Gut bacteria filter out toxins you come in to contact with throughout your lifetime.

If your gut foundation is healthy, strong and stable, then your body and health works properly (you are healthy).

However, if your gut foundation is unhealthy, then things don’t work quite as well. Like a house built on sand, the foundation is “shaky” and you are more likely to get unhealthy.

An “Unhealthy Gut” = DiseaseCurrently, 1 in 2 Americans have a lifestyle and gut-health induced chronic condition—from autoimmune disease, to anxiety and depression, thyroid disorders, eating disorders, IBS, acne and more.

Often times, many of these people are also NOT told why they have the disease, (beyond it being “genetic” or maybe “something that happens when you get older”).

However, ALL health imbalances, symptoms and diseases are driven by an underlying root cause—a “pathology”. I repeat: ALL health imbalances, symptoms and diseases are driven by an underlying root cause

As research on the gut microbiome continues to evolve, we are discovering that a vast majority of chronic conditions stem from a pathology (root cause) in your gut microbiome— imbalanced gut bacteria, digestive dysfunction or pathogens inside.

Unfortunately, the “root cause” (bad gut health) behind numerous modern-day epidemics often goes un- or mis-diagnosed for 3 primary reasons:

1. Heavy Focus on the Symptoms of Disease (Not the Root Cause). Our healthcare system is trained to focus on addressing symptoms of disease rather than the root causes.
2. “Bad Gut Health” is NOT Always Felt in Your Gut. Not everyone experiences overt or obvious gut-related symptoms.
3. We Think Bloating, Constipation & IBS Are “Normal.” In people who do experience “gut symptoms” like bloating, constipation, gas and indigestion, have lived with those symptoms for so long, they accept them as their “norm.”

40 Common Signs of an “Unhealthy Gut”1. ADD/ADHD 2. Allergies (seasonal and food) 3. Alzheimer’s disease 4. Anorexia 5. Anxiety or depression 6. Autism 7. Autoimmune disease 8. Brain fog 9. Candida 10. Cancer 11. Chronic fatigue 12. Colds and flu 13. Diarrhea 14. Diabetes and blood sugar imbalance 15. Fibromyalgia 16. Gallbladder attacks 17. Gout 18. Headaches 19. Heartburn (GERD) 20. High cholesterol and heart disease 21. Histamine intolerance & food intolerances 22. Hormone imbalance (PMS, PCOS, infertility, amenorrhea) 23. Irritable bowel 24. Infertility 25. Insomnia 26. Joint pain 27. Loose watery stools 28. Malabsorption/nutrient deficiency 29. Mood swings 30. Muscle pain 31. Obesity 32. Osteoporosis and osteopenia 33. Rheumatoid arthritis 34. Small intestinal bacterial overgrowth (SIBO) 35. Skin problems (acne, eczema, rosacea) 36. Stuffy nose 37. Thyroid disease 38. Unintended weight gain or loss 39. Urinary tract infections 40. Yeast infections

The Stats: Who Gets “Gut Issues”? Gut problems, like the ones listed above, are epidemic in modern day. Again, 1 in 2 people have a chronic disease in our country—many of which are related to an underlying gut imbalance.

Additionally, if you experience overt “gut issues” (like bloating, gas or constipation), you are not alone. They are very common.

Gut Problem Stats 15% of people (more than 1 in 10) have irritable bowel syndrome IBS and * 1 in 5 experience daily constipation (1, 2) * 1 in 5 people have GERD symptoms regularly (3, 4)1 in 3 feel bloated daily* (5)

However, although“gut problems” and disease are common in modern day, it does not mean they are normal. Repeat: just because something is common does not make it normal.

Just like eating Big Macs and drinking 2 to 3 cups of coffee every day is commonin our society (but does not mean it’s normal); having “gut problems” may be common in our society, but they don’t have to be normal either.

How Ideal Digestion Should WorkSo if having “gut problems” is not normal, what “should” be normal? Here’s an overview of what a “healthy gut” should look like and how ideal digestion should work including:

1. The Top 3 Functions of Your Gut
2. Anatomy & Physiology of Digestion
3. Gut Bacteria, Yeasts & Organisms in Your Belly

The Top 3 Functions of Your GutYour gut has three primary functions. It:

1.) Breaks down the food you eat into nutrients, which are then absorbed to provide us with energy and nourishment for life, growth and repair

2.) Serves as a “gatekeeper” that keeps “foreign invaders” out of the bloodstream (antigens, toxins, chemicals, infections, viruses, undigested food particles, etc.)

3.) Houses our gut bacteria, which are the primary communicators for every life process

To do these jobs effectively, we want our digestive anatomy and physiology in “tip top shape.”

Anatomy & Physiology of DigestionYour gut or “GI tract” is a hollow tube starting with the thoughts in your brain and planning of food and ending with the anus.

It consists of your:

• Brain
• Mouth
• Pharynx (throat)
• Esophagus (tube down to your stomach)
• Stomach
• Small Intestine
• All your accessory organs that assist the GI tract, like the salivary glands, liver, gallbladder and pancreas
• Large Intestine (colon)
• Anus
• Gut Bacteria

The entire GI tract is divided into 4 layers—with epithelial cells, tissues, blood vessels, fat—that keep it well-lined to withstand lots of wear and tear and work 24/7 (just like your heart) throughout your lifetime.

The process of digestion happens from “north to south”—up top to down low—and the entire process of digestion can take anywhere from 12 to 72 hours for some people, although “ideally” the goal would be a solid 24 hours for one meal.

The health imbalances we experience throughout our lives reflect what is going on in inside our gut and our digestive tract (even if we don’t experience direct symptoms in our gut like gas or bloating).

Play-by-Play Digestion

Here’s how (ideal) digestion works, play-by-play:

Step 1: Brain Senses Hunger

Senses your hunger cues in your body and planning how to meet those needs accordingly. The vagus nerve receives signals from your gut bacteria that your gut bacteria are hungry or craving certain foods and it’s “time to eat”. Your brain also intercepts several different types of hunger cues including:

• Stomach Hunger (growl in your stomach for food)
• Cellular Hunger (physiological hunger for certain nutrients)
• Mouth Hunger (hunger we feel when we taste food)
• Eye Hunger (hunger when we see food)
• Nose Hunger (hunger when we smell food)
• Heart Hunger (emotional hunger)
• Mind Hunger (hunger when we think about food)

Step 2: Chewing Food

Where the breakdown of food and digestion starts. Your teeth and saliva go to work to make food better able to swallow. Salivary glands produce enzymes to digest carbohydrates in particular (enzyme amylase), as well immune substances that assist in fighting foreign invaders and other bacteria that we might be exposed to. Fun Fact: There are genetic differences in salivary amylase production between people, and this is one of the reasons why carbohydrate tolerance varies among individuals (i.e. some people digest carbs better than others and feel better with more carbs in their diet).

Step 3: Swallowing

Food passes through the pharynx and esophagus via swallowing—these parts mainly function as a transport system between the mouth and the stomach.

Step 4: Stomach Acid Breakdown

Food arrives into the stomach, where 1-2 hours of digestion occurs. The essential functions of the stomach include:

• 1. Short-term storage of food;
• 1. Chemical digestion of food via stomach acid and enzymes;
• 1. Further mechanical breakdown of food into “chyme”
• 1. Killing of microorganisms that we swallow by stomach acid;

Step 4: Small Intestine Roller Coaster

Where the majority of digestion and absorption happens (6-8 hours worth). The small intestine is big—18 feet, or six meters in length—and is compressed into multiple folds, taking up a large portion of your abdomen.

Step 5: Liver, Gallbladder & Pancreas Assistance

These important accessory organs are responsible for creating and signaling enzymes necessary for food breakdown to happen in the first place!

Step 6: Colon Recycling & Cleansing Your large intestine or “colon” is your body’s “master” recycler—where all undigested food and fiber pass through for a final “clean sweep” before exiting the body in the form of poo. The large intestine is also where the majority of your gut bacteria should reside (both healthy and unhealthy bacteria).

Step 7: Poo
Out the back door! Ideally 16-24 hours after eating a meal, any unnecessary waste exits through the anus in a well-formed, softened sausage-like shape (i.e. “the golden nugget)

Gut Bacteria, Yeasts & Organisms in Your BellyYour entire GI tract, as well as “microbiome” outside of your GI tract (vaginal and gonadal systems, mouth, skin, liver, etc.) consists of trillions of gut bacteria (40 trillion). Your gut microbiome also consists of other organisms that all influence your health, including: Protozoa (parasites), Fungi/Yeasts, Archaea, Phages, and Viruses.

Although the word “bacteria” may sound negative, much of the body’s bacteria is non-pathogenic and helps keep us healthy and balanced. You are bacteria. Life does not exist without bacteria and more than one-third of your bodyweight is bacteria.

What Your Healthy Gut Bugs Do

Gut microbes (bacteria) are crucial to our health, they:

• Promote normal gut function
• Protect against infection
• Regulate metabolism
• House the majority of the immune cells in our body
• Produce and regulate hormones and neurons (cells that send and receive signals from the brain)

All these reasons explain why changes to the gut microbiota can result in conditions ranging from Hashimoto’s and hypothyroidism, to high cholesterol, low Vitamin D, Alzheimer’s, infertility, eczema, dental cavities, anxiety, ADD/ADHD, PCOS, autoimmune disease, heart disease, asthma, cancer and diabetes.

Healthy gut bacteria also…

• Break down dietary compounds and eliminate toxins that might otherwise cause cancer and disease (such as pesticides on your broccoli, contaminants in tap water, or artificial sweeteners in your protein powder);
• Turn vitamins “on” to work in your body (such as biotin for hair and nail growth, and vitamin K2 for blood clotting and preventing osteoporosis);
• Aid in with the absorption of essential minerals like calcium, iron, and magnesium;
• Convert non-digestible carbohydrates into short-chain fatty acids—the main source of nutrition for the cells in your colon to continue feeding a “healthy” gut microbiome;
• Determine how well your body processes and stores food you eat—which is why certain types of gut bacteria profiles can increase energy storage and lead to a slowed metabolism or obesity, whereas other bacteria profiles have the opposite effect, leading to a lean body type.

What Unhealthy Gut Bacteria Do to You

On the flip-side, unhealthy gut bacteria wreak havoc on our health.

Pathogens, or infections and overgrowth, weaken the immune system, stall healthy digestion, hinder nutrient absorption, and trigger inflammation and chronic disease. Some common signs of an unhealthy gut include the following:

• Digestive issues (bloating, constipation, IBS)
• Skin problems
• Diabetes and blood sugar imbalances
• Headaches
• Low immunity
• Autoimmune disease
• Allergies (seasonal and food)
• High cholesterol and heart disease
• Anxiety, depression and moodiness
• Hormone or thyroid imbalances
• Kidney, lung, gallbladder and other organ imbalances
• A slow metabolism or catabolism
• Unexplained cravings for sugar or other junk foods

Many people blame “genetics” for their poor health; however,genetics only influence about 5 to 10 percent of our health. The other 90 percent of our health is governed by gut bacteria.

In short: Think of your gut bugs and other organisms like the “smooth” operators of your body’s machinery.

Your gut bacteria and microorganisms play the biggest role in “healthy” or “ideal” gut health vs. bad gut health. Without bacteria, we are far more susceptible to toxins and pathogens in the environment.

The Top 10 Gut Conditions You May Have

Remember, every health imbalance has a root cause or “pathology”—often caused by or closely linked to your gut bacteria or a “gut microbiome” imbalance.

Below are the top 10 common underlying gut conditions or “pathologies” that cause an “unhealthy gut” and can lead to disease:

The Top 10 Most Common Gut Conditions (Wreaking Havoc on Our Health)

1. Autoimmunity/Immune DysregulationWhat It Is: The body attacking itself—specifically the gut bacteria in the case of IBD (irritable bowel disease), including Crohn’s and Colitis—causing persistent inflammation and tissue damage. Leaky gut is also believed to be a trigger, provoked by risk factors like genetics, cigarette smoking, diet, physical inactivity, obesity, infections, antibiotics, NSAIDs, oral contraceptives, chronic stress, and sleep deprivation.

Signs & Symptoms: Autoimmune Disease, Allergies, Skin Conditions

1. Candida & Yeast Overgrowth.

What It Is: Candida, a yeast‐like fungus, and other yeasts are a normal part of the gut. Its growth is usually controlled by our immune system and by the other bacteria in our digestive tract. If Candida is allowed to grow due to a weakened immune system, hormone changes, or dysbiotic bacteria, the healthy levels of Candida and/or other yeasts is upset, resulting in conditions like intestinal candidiasis (also called “yeast syndrome”), and fungal overgrowth symptoms.

Signs & Symptoms: Bloating, constipation, skin breakouts, fatigue, blood sugar imbalances (hyper/hypoglycemia), high blood pressure, fungal overgrowth (nails, mouth), and yeast infections (UTI’s).

1. Disrupted Gut Microbiota (Dysbiosis).
   What it Is: Too much commensal or pathogenic bacteria, and/or too little healthy bacteria. Disrupted gut bacteria is DIFFERENT than bacterial and parasitic infections because it simply means there is an imbalance in good and bad bacteria in your gut. The healthy distribution of gut bacteria is suppressed, and certain strains of commensal bacteria (bacteria that you already have) are OVER produced or OVER represented. Additionally, some people have TOO little of healthy gut bacteria, or “insufficiency dysbiosis.” You can still have dysbiosis without having pathogens or “bad bacteria” present—a commonly misunderstood concept by healthcare practitioners (even holistic practitioners). Without enough healthy bacteria, you may equally suffer gut-related symptoms or struggle to fully “heal” after a gut protocol that was intended to “kill off” the “bad guys.”

Signs & Symptoms: Non Specific (IBS, constipation, bloating, bad breath, nausea, diarrhea, vaginal or rectal itching, bloating, upset stomach, metabolic and blood sugar imbalances)

1. Gut Infections (Parasites & Bacterial)

What It Is: Parasites and bacterial infections are often contracted through food poisoning; medicines; contamination (water, pet, sexual); toxins in cleaning, beauty and hygiene supplies; and poor quality foods (processed, packaged, hydrogenated oils, artificial sweeteners, etc.).These infections cause digestive difficulties by invading gut cells, damaging the intestines and gut barrier lining, and further weakening the immune system.
Signs & Symptoms: Severe to nonspecific. Some people may experience IBS and acute diarrhea; but in those with long time infections, fatigue, muscle/joint pain, skin issues and digestive problems, like unexplained constipation, diarrhea, or persistent gas, are common.

1. Hormone & Thyroid Imbalances What It Is: Hormones and the thyroid are often overlooked as playing a role in digestion and gut issues, but they play a leading role in gut function. For instance, T3 is required for intestinal motility, which is why hypothyroidism often leads to constipation, and hyperthyroidism leads to diarrhea and loose stools. HPA Axis Dysregulation from a variety of stressors is another example: changes in cortisol production and recreation can lead to digestive issues (because the last thing your body wants to do when it is stressed is digest).

Signs & Symptoms: Severe PMS, mood swings, fatigue, PCOS, Endometriosis, blood sugar imbalances (hyper/hypoglycemia), metabolic disturbances, amenorrhea, infertility

1. Intestinal Permeability (“Leaky Gut” or “Metabolic Endotoxemia”)
   What It Is: A weakened or inflamed gut lining leading to the “leakage” of unwanted food particles or toxic byproducts into the bloodstream, increased inflammation and impaired immune function.

Signs & Symptoms: digestive problems, poor immune function, headaches, brain fog, fatigue, skin rashes or breakouts, sugar or carb cravings, arthritis/joint pain

1. Liver, Gallbladder or Pancreatic Dysfunction

What It Is: The “accessory organs” of digestion that are responsible for enzyme production and synthesis, nutrient utilization and detoxification. If these organs get overworked from stressors like smoking, high fructose corn syrup, low fat diets, hydrogenated oils, and environmental exposures, enzyme production, nutrient processing and detoxification goes down.

Signs & Symptoms: Nausea or stomach upset when you eat fats or carbs, bloating or indigestion, pain under your right or left rib cage, undigested food in stool or easy stools

1. Low Stomach Acid or Excess Stomach Acid
   What It Is: Stomach acid is good for you—in the “just right” amounts. Stomach acid necessary to break down food, absorb nutrients, and protect against pathogens, and your stomach should be one of the most acidic environments in your body (with an ideal pH of 1.5-3.0—meaning highly acidic). If we’re low on stomach acid, then everything else down the digestive tract line gets thrown off. Similarly, some people suffer from “hyperchlorydria” (too much stomach acid), although this is more rare, and both cases equally disrupt digestion.

Signs & Symptoms: Heart burn, GERD, reflux, bloating after meals, protein or carbohydrate malabsorption, nutrient deficiencies, brittle nails/hair

1. SIBO (Small Intestinal Bacterial Overgrowth).
   What It Is: The build up or “overgrowth” of bacteria that get backed up from the colon to your small intestine. A healthy small intestine should consist of only 1/10th the bacteria as the large intestine, but in SIBO this ratio gap gets closer.

Signs & Symptoms: Bloating after meals and/or constipation, changing stool consistency (loose/hard), IBS, hormonal imbalances, gas and belching, vitamin/nutrient deficiencies, abdominal pain

1. Structural & Mechanical Problems. What It Is: Physiological changes in your GI tract are much less common than the systemic and functional gut pathologies discussed above, but are still not something to discount. These may include: poor motility, intestinal obstructions, megacolon, diverticulitis and cancer (colon, pancreatic, liver, stomach, etc.). These are usually diagnosed through scans (CT, X-Rays, MRI) and scopes (endoscopy, colonoscopy).

Signs & Symptoms: Delayed motility (slow emptying), abdominal pain or tenderness, constipation or diarrhea, nausea or vomitting

Why “Bad Gut Health” Happens Bad gut health does not happen over night.

Sure, some people are born with genetic mutations or structural imbalances (such as a larger colon or obstructions in their intestinal tract), but the majorityof “bad” gut health issues occur due to stress.

Stress acts like poking a wasp nest—disrupting the balance of our “gut bacteria”.

The Gut-Brain (Stress) Connection)

Our gut is one big bundle of nervous system tissue.

In fact, many researchers refer to it as the “second brain.” That’s not surprising since the gut contains more neurons (brain cells) than the spinal cord!

The nerve cells in the gut make up 90 percent of the cells involved in our stress response, carrying information from the gut to the brain.

That means the gut is as influential as our mind when it comes to feeling and responding to stress.

Stress is any physical or mental force that exceeds the body’s ability to adapt or recover. Long-term stressors wreak havoc on the gut, as well as the body’s overall balance.

The top 2 stressors that cause “bad gut health” include:

1. Your Birth Story
2. Daily Lifestyle Stressors

“Bad Gut Health” Stressor #1: Your Birth StoryThe foundation for a “healthy” gut microbiome (for life) begins in your mom’s womb— with research suggesting that bacteria crosses the placenta and begins to colonize the fetal gut during development.

From there, your birth story and first years of life are critical for healthy gut development.

C-Section Birth Leads to an Unhealthier Gut Microbiome

The most defining moment for long-term “healthy gut bacteria” happen as the baby passes through the vaginal canal at birth, and in the first two years of life. For this reason, babies born by C-section are more “at risk” or likely to have conditions related to poor gut health since the baby’s first exposure is to hospital bacteria, whereas in a vaginal birth, the first exposure is swallowing the mother’s native bacteria.

The First 2-Years of Life “Seed” Your Gut for Your Lifetime

The first two years of life also have shown to greatly shape your gut bacteria for life, and are influenced by a variety of environmental factors including:

• Breast-fed vs. Formula-fed
• The first foods you ate (processed baby food, cereals, etc.)
• Antibiotic exposure
• Toxic exposures (i.e. plastic bottles vs. glass bottles, chemical laden hygiene supplies vs. non-toxic)

“Bad Gut Health” Stressor #2: Lifestyle StressorsStress is inevitable in life, but the MORE stress we are exposed to in our daily lives (physically and mentally)—without addressing that stress—the less healthy our gut health microbiome.

Inflammatory cytokines send signals throughout our body—disrupting the balance of our gut microbiome.

Common lifestyle stressors that can result in unhealthy bacteria may include:

Lifestyle and Health Stressors

• Blue light screen exposure
• Less than seven hours of sleep most nights
• Sedentary lifestyle
• Overtraining or lack of exercise variety (i.e., only cardio)
• Exposure to chemicals and antiseptics in beauty, cleaning and hygiene products
• Mold exposure
• Heavy metal exposure (i.e., mercury in seafood)
• Dental work with chemicals and metals
• Plastic food storage containers
• Lack of outdoor light, nature and fresh air
• Lack of play, rest and fun
• Non-steroidal anti-inflammatory drugs (NSAIDs)
• Birth control and improper use of synthetic hormones
• Selective serotonin reuptake inhibitors (SSRIs) and other long-term drug use
• Antibiotics exposure
• Circadian rhythm disruption (shift work, jet lag, inconsistent diet, oversleeping, all-nighters)
• High caffeine or alcohol consumption
• Smoking
• C-section baby (without careful attention to re-inoculating the gut with probiotics)
• Processed formula feeding as a baby
• Excessively hygienic
• Poor glycemic control (blood sugar dysregulation)
• Inflammation (skin conditions, injury, unrelenting physical stressors)
• Aggressive weight loss tactics

Perceived, Mental and Emotional Stressors

• Pushing beyond your limits
• Saying “yes” to everything
• Social media comparison and endless scrolling
• Fear of missing out (FOMO)
• Disconnection from meaningful relationships
• Not talking about stress
• Not engaging in fun activities
• Endlessly searching the internet for answers to health questions
• Binging on negative news
• Lack of purpose in life
• Arguments
• Pregnancy or post-partum
• Illness or loss of a family member
• Financial trouble
• Public speaking
• Work stress
• Sense of loss of control
• Divorce or separation
• Change in work (job loss or new job)
• Sexual difficulties
• Unexpected changes

Dietary Stressors

Consuming:

• Sugar
• Excess caffeine
• Unfiltered tap water
• Processed foods
• Food additives
• Pesticides, GMOs and antiseptics
• Poor quality supplements
• Conventional dairy
• Conventional meat (hormones, antibiotics)
• Grains and gluten-free processed foods
• Poor quality fats (industrial seed oils like canola)
• Artificial sweeteners (including commercially produced stevia)

Not consuming enough:

• Healthy fats
• Quality protein
• Water (at least half bodyweight in ounces)
• Healthy carbs (prebiotic fibers: resistant starch, non-digestible polysaccharides)

Other:

• Food poisoning
• Frequent eating out
• Not chewing food
• Eating fast or on the go
• Not listening to your gut
• Undetected food intolerances
• Binging, purging and erratic eating habits
• Focus on calories, diet plans and food rules

When several of these stressors occur together, and without relief, it creates the “perfect storm” for an altered gut microbiome, disrupted digestion and other poor health outcomes.

Assessment: Do You Have a “Healthy Gut”? So do you have a “healthy” gut?

Here are a few simple assessments to see for your self…

Assessment #1: Check Your PooYou can tell ALOT about your gut by looking at your poo!

The Gold Standard (Ideal Poo)Medium brown. Solidly formed in the shape of an S or C. Passing 1-3 times per day. Full elimination. Ideally, your body is on about a 16-24 hour cycle for each meal that goes in. (Meaning: you should be poo-ing every 16-24 hours).

Leftovers.
Can you see those Brussels sprouts, sweet potato or beans you ate—and still not completely broken down? Not ideal. Shows your gut did not fully break it down.

Watery.
Watery stools usually mean you ate something that your body yells, “May day, May day! I don’t like this!” As well as higher incidence of increased “bad” or imbalanced gut bacteria.

Green Poo.
May indicate your gallbladder is not thoroughly breaking down bile salts to move your poop to that brown color. Green poop often happens when we eat processed, fatty or inflammatory foods.

Dark, Foul &/or Sinking. Something’s toxic (i.e. not right). May reflect liver upset, bacterial overgrowth or imbalance, and poor lifestyle habits (smoking, sedentary, fast food).

Hard, Solid &/or Difficult to Pass
Constipation. Not enough water. Not enough fiber, veggies or dark leafy greens OR too much fiber or inflammatory foods. Possible SIBO or yeast overgrowth.

Pellets

Indicate stress (such as sedentary or overtraining, poor sleep, low water intake), eating on the go, low fiber intake, low stomach acid and bacteria imbalance (low “good bacteria”).

Assessment #2: Gut Check InYour poo is not the only determining factor of your gut health. (Remember, you can have gut-related problems without experiencing “gut symptoms”). See where you match up with these common signs and symptoms:

Signs of Good Gut Health

Some other signs of good digestion include:

• A feeling of overall wellness and balance
• Quality sleep
• Good energy levels
• Clearer skin
• Balanced blood sugar
• Cognitive/mental clarity
• A strong immune system
• Normal thyroid function and hormone balance
• Ability to eat a variety of foods
• Minimal gut symptoms (minimal bloating, GERD, indigestion, constipation, loose/watery stools, etc.)
• Up to three well-formed bowel movements daily
• A feeling of complete elimination after bowel movement
• A feeling of overall wellness and balance

These are all signs that your body is optimizing your nutrients and digesting foods appropriately.

Signs of Poor Gut Health

Signs of poor gut health are the complete opposite of all these:

• Feeling “not like yourself”
• Insomnia or poor sleep
• Fatigue or Energy dips
• Skin breakouts
• Sugar or caffeine cravings & energy dips
• Brain fog
• Allergies, autoimmune disease, poor immunity
• Thyroid and hormone imbalances
• Food sensitivities and intolerances
• Undigested food in stool
• Gut “symptoms”
  • GERD, acid reflux or heartburn
  • Bloating, gas, cramps or abdominal pain after eating
  • Nausea
  • Undigested food in stool
  • Signs of dysbiosis, yeast overgrowth or inflammatory gut markers

The bottom line: If your body is not optimally digesting your nutrients then health imbalances more readily arise.

Assessment #3: Lab Testing

Lab tests, like stool tests and bloodwork, and signs and symptoms assessments can play a helpful role in identifying “underlying” gut conditions. These tests include:

• Comprehensive Stool Analysis + Parasitology Testing
• Functional Blood Chemistry
• DUTCH Cortisol/Hormone Testing
• Organic Acids Urine Testing
• SIBO Breath Testing (Small Intestinal Bacterial Overgrowth)
• Heavy Metals & Mold/Biotoxin Hair & Urine Testing

No, you probably do not need to do all of these tests, but, a handful of them can greatly help you and your practitioner get to your root cause to then determine “next steps” for addressing your root cause—from certain herbal treatments, to food customization, lifestyle habits and more.

The result? Saving you tons of time and money from “shooting darts in the dark” for years to come.

Connect with a functional medicine practitioner to test your own gut today.

3 Essentials to Heal Your GutOk, so you figured out you may have some “funky” gut stuff going on (as many of us do).

So how do you “heal it”?

Although ads, articles and commercials may tell you to just take a probiotic, go on an “anti-candida” diet or drink kombucha, true gut healing (not just managing your symptoms) entails a little bit deeper approach, including:

• Essential #1: Establish a Baseline
• Essential #2: Weed Out the “Bad”
• Essential #3: Seed in the “Good”

Remember: Your gut did not get to where it is overnight, so simply taking a magic pill (like a probiotic) probably won’t be the “panacea”. (In fact, did you know that more than 90% of probiotic supplements do NOT contain the probiotics they claim?!).

Here’s an overview of my 3-step method for healing your gut:

Essential #1: Establish a Baseline

In order to know where you are going (or where you want to go), you first have to know where you are coming from.

Essential #1 answers the question: “What is going on in your body?”

Instead of shooting darts in the dark or buying a million different supplements under the sun, Essential #1 entails the Assessments that will give you a clear picture of your unique gut microbiome.Testing (not guessing) is essential to establish a “baseline” of how you feel, your top stressors and where your gut health is before customizing your nutrition, lifestyle and any helpful supplements to improve it.

Testing does not have to be expensive, and may include a combination of at-home assessment in conjunction with functional laboratory testing:

• Signs & Symptoms Questionnaire
• 3 Day Food Mood & Poo Log
• Blood Sugar Tracking
• Heart Rate Variability
• Stress Market Testing (Heart Rate Variability, Stress Scavenger Hunt)
• Functional Lab Testing: Stool, Organic Acids, Cortisol Hormone (saliva/urine), Bloodwork, SIBO Breath Testing

Don’t go it alone. Connect with a functional medicine practitioner to help you “figure it out” and make it easier to form a game plan.

Essential #2: Weed out the Bad

“Weeding” involves cleansing or resetting any of the lifestyle factors, stressors, habits or foods not serving you and your gut microbiome.

This is typically accomplished through:

• Nutrient-Dense, Gut Loving SuperfoodsA short-term “kickstart” or “reset” real foods diet (optimizing real, nutrient-dense foods in place of non-gut friendly foods)
• Anti-Microbial Herbal Therapies & Smart SupplementationPossible herbal, antimicrobial therapies and/or supplements, specifically customized to your unique needs—aimed at re-balancing the gut and/or reducing pathogens (parasites, bacteria imbalances, “leaky gut”) detected on testing.
• Busting StressEliminating or replacing as many stressors in your life as possible to mitigate the “stress response” happening inside.

For example: + Eliminating blue light exposure at night + Saying “no” to over-commitment + Replacing toxic hygiene products with toxin-free versions + Cutting back on over-exercise

Essential #3: Seed in the Good

Lastly, “seeding” involves “planting” the good guys (stress-less habits, foods, supplements) into your life and focusing on “rebuilding” your gut microbiome with quality probiotics, pre-biotics and a variety of nutrient-dense real foods.

20 Game Changing Gut Love Habits

My top favorite game-changing gut gut love habits include:

1. Be MindfulMeditation, breath work and attention to how you eat and chew your food.
2. Creating a Solid Morning Routine.Set the tone for the day. Hydrate with 16 ounces of warm lemon water and celery juice. Prioritize your top 3 “to do’s”. Breathe, stretch or move. Pray.
3. Boost Stomach Acid.HCL tablets or apple cider vinegar shots with meals, along with digestive enzymes and bitters can assist with the breakdown of foods.
4. Love Your Gut Bugs (Balance Your Blood Sugar)Quality probiotics—both bifidobacteria/lactobacilli strains and soil-based strains—as well as fermented foods (if tolerated) help support a healthy gut eco-system. My favorite probiotics include:
5. Seed Probiotics
6. Bifido Maximus
7. TerraFlora
8. Megaspore Biotic
9. Taste the Rainbow
   Probiotics are useless without pre-biotics—namely found in colorful veggies and fruits. Incorporate 2-3 colors with most meals, and cook, sautee, steam or puree to ease digestion if needed. If fiber and veggies are not tolerated, this is often a sign that you have an underlying gut bacteria and/or immune imbalance (like histamine intolerance) to address first before being able to tolerate these foods with more ease.
10. Soothe & De-Stress Your GutSupport digestion and the healing of gut tissue with natural gut soothers like:
11. Bone broth
12. Collagen peptides
13. Ginger & herbal teas
14. Marshmallow root
15. Slippery Elm
16. Dandelion
17. Rest & Digest (Sleep!)Our gut tissue repairs and restores during sleep, and our liver detoxes out toxins. If we don’t sleep enough, constipation, low stomach acid and enzyme production and bloating are much more common.
18. Sit UprightPosture matters. During the day, sit upright to expand not only your diaphragm (breathing powers), but also allow for the movement and motility of your digestive tract.
19. Move It, Move ItExercise does a body good—but not too much. Both too little and too much exercise imbalance the gut microbiome. Aim for 150-200 minutes each week of exercise, and compliment your gym time with daily lifestyle movement (walking, hiking, yoga, etc.).
20. Focus on Food QualityThere’s a difference in a McDonald’s beef patty versus a grass-fed and grass-finished beef patty. Eat the good stuff.
21. Get Fresh Air & Sunshine DailyBalance your gut bugs and circadian rhythms with fresh air and sunshine.
22. Break Up with Your PhoneConstantly scrolling, comparing yourself on social media and attaching your phone to your body is not doing your gut bugs or your stress levels any favor.
23. Build Your TribeHuman connection is associated with longevity, happiness and healthier gut microbiomes.
24. Detox Your HygieneYour oral bacteria reflect the same bacteria in your small intestine. Optimize your oral hygiene with toxin free toothpastes, powders and washes, and consider oil pulling and regular flossing to cleanse pathogens out of your pallet.
25. Breathe Clean AirBiotoxins from mold and mycotoxin containing chemicals wreak havoc on our gut bugs. Optimize your air quality with quality filtration systems
26. Detox Your MindWe are what we eat—including what we feed our mind. Toxic thoughts=constant stress that sends signals to our gut.
27. Say Om Yoga, meditation and deep breathing—particularly proper breathing practices (in through your nose, not your mouth)—help calm the CNS system and send “happy gut bug” signals from your brain to your gut.
28. PlayLaughter and play naturally suppress stress.
29. Eat 80/20If we eat too clean, we can actually make ourselves sicker or more intolerant to foods—sort of like the “hygiene hypothesis” (the cleaner we are, the sicker we get).
30. RebuildAfter any anti-microbial protocol or elimination diet, rebuild your body and your gut bugs with a targeted “rebuilding” protocol including:
31. Food reintroduction
32. Probiotics & prebiotics
33. Strength training + proper recovery and rest
34. Identifying and pursuing your life purpose (now that you are no longer sick, you have the opportunity to BUILD into a new and healthier life)

References

1. International Foundation for Gastrointestinal Disorders. 2016. About IBS: Statistics. https://www.aboutibs.org
2. Choung, R. S., Locke, G. R., Rey, E., Schleck, C. D., Baum, C., Zinsmeister, A. R., & Talley, N. J. (2012). Factors associated with persistent and nonpersistent chronic constipation, over 20 years. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 10(5), 494-500.
3. El-Serag HB, Petersen NJ, Carter J, et al. Gastroesophageal reflux among different racial groups in the United States. Gastroenterology. 2004;126:1692–1699.
4. Katz PO, Gerson LB, Vela MF. Guidelines for the diagnosis and management of gastroesophageal reflux disease. Am. J. Gastroenterol. 2013 Mar;108(3):308-28; quiz 329
5. Lacy, B. E., Gabbard, S. L., & Crowell, M. D. (2011). Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?. Gastroenterology & hepatology, 7(11), 729-39.
6. Raghupathi, W., & Raghupathi, V. (2018). An Empirical Study of Chronic Diseases in the United States: A Visual Analytics Approach. International journal of environmental research and public health, 15(3), 431. doi:10.3390/ijerph15030431
7. Davis C. D. (2016). The Gut Microbiome and Its Role in Obesity. Nutrition today, 51(4), 167-174.
8. Willyard, Cassandra. (2018). Could baby’s first bacteria take root before birth?. Nature. 553. 264-266. 10.1038/d41586-018-00664-8.
9. Clarke SF, Murphy EF, O’Sullivan O, et al Exercise and associated dietary extremes impact on gut microbial diversity Gut 2014;63:1913-1920.
10. Dill-McFarland, K. Et al. 2018. Social relationships, social isolation, and the human gut microbiota. Scientific Reports. doi: 10.1038/s41598-018-37298-9
11. Münger, E., Montiel-Castro, A. J., Langhans, W., & Pacheco-López, G. (2018). Reciprocal Interactions Between Gut Microbiota and Host Social Behavior. Frontiers in integrative neuroscience, 12, 21. doi:10.3389/fnint.2018.00021
12. Rappaport S. M. (2016). Genetic Factors Are Not the Major Causes of Chronic Diseases. PloS one, 11(4), e0154387. doi:10.1371/journal.pone.0154387
13. Wang et al, 2018. Good or bad: gut bacteria in human health and diseases. Biotechnology & Biotechnological Equipment. https://doi.org/10.1080/13102818.2018.1481350
14. Slonczewski , J. & Foster, J. (2014). Microbiology: An Evolving Science. W.W. Norton and Company, New York.
15. Nkamga, Vanessa & Drancourt, Michel. (2016). Archaea: Essential inhabitants of the human digestive microbiota. Human Microbiome Journal. 3. 10.1016/j.humic.2016.11.005.
16. National Institutes of Health. 2012. NIH Human Microbiome Project defines normal bacterial makeup of the body. https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body
17. Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. The Biochemical journal, 474(11), 1823-1836. doi:10.1042/BCJ20160510
18. E. Rosen, Connor & W. Palm, Noah. (2017). Functional Classification of the Gut Microbiota: The Key to Cracking the Microbiota Composition Code: Functional classifications of the gut microbiota reveal previously hidden contributions of indigenous gut bacteria to human health and disease. BioEssays. 39. 1700032. 10.1002/bies.201700032.
19. Łusiak-Szelachowska, M., Weber-Dąbrowska, B., Jończyk-Matysiak, E., Wojciechowska, R., & Górski, A. (2017). Bacteriophages in the gastrointestinal tract and their implications. Gut pathogens, 9, 44. doi:10.1186/s13099-017-0196-7
20. Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International journal of molecular sciences, 16(4), 7493-519. doi:10.3390/ijms16047493
21. Thomas, F., Hehemann, J. H., Rebuffet, E., Czjzek, M., & Michel, G. (2011). Environmental and gut bacteroidetes: the food connection. Frontiers in microbiology, 2, 93. doi:10.3389/fmicb.2011.00093
22. Wexler H. M. (2007). Bacteroides: the good, the bad, and the nitty-gritty. Clinical microbiology reviews, 20(4), 593-621.
23. Smits, Samuel & Leach, Jeff & Sonnenburg, Erica & G. Gonzalez, Carlos & Lichtman, Joshua & Reid, Gregor & Knight, Rob & Manjurano, Alphaxard & Changalucha, John & Elias, Joshua & Gloria Dominguez-Bello, Maria & L. Sonnenburg, Justin. (2017). Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania. Science. 357. 802-806. 10.1126/science.aan4834.
24. Senghor, Bruno & Sokhna, Cheikh & Ruimy, Raymond & Lagier, Jean-Christophe.
    (2018). Gut microbiota diversity according to dietary habits and geographical provenance. Human Microbiome Journal. 7. 10.1016/j.humic.2018.01.001.

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You’ve heard about different blood types and skin types, but how about gut types?

You know your blood type, your body type and your skin type, unfortunately you may not have any idea about your gut type.

Most people are prone to one of the 7 main gut types—kind of like we are prone to being an endomorph, mesomorph or ectomorph or having oily, normal or dry skin.

The 7 Gut TypesThe 7 Gut Types include the following:

1. Stressed Gut
2. Immune Gut
3. Gastric Gut
4. Dysbiotic Gut
5. Toxic Gut
6. Disconnected Gut
7. The Healthy Gut

Which one are you?

Type 1: Stressed GutPrimary Symptoms: Anxiety, Insomnia, Hormone Imbalances, Constipation or Bloating

Personality & Emotional Profile: Type A or High Performing, Easily Anxious, Overthinking Things, Difficulty Sitting Still, Wired & Tired at Night, Plateaus in Workouts, Eating Disorders

Bad Habits: Overdoing the Coffee or Alcohol, Overtraining, Under-sleeping; On the phone or use technology a lot (especially at night); Saying “Yes” to Everything; People-Pleasing

What It Means: If your stress hormones are constantly pumping, blood flow is diverted away from your gut, which impairs the growth of good bacteria and digestive enzyme production. Unlike people with other gut types, individuals with this gut type often have adrenal fatigue, which causes sleep issues, decreased libido, and trouble focusing, among other symptoms.

Feel Good Strategies: * Foods: Moderate-carb diet; Organic proteins; Organ meats; Eat plenty of healthy fats; Limited/no coffee; Eat meals slowly; Drink at least one quart of pure water for every 50 pounds of body weight; Drink freshly juiced vegetables * Lifestyle: Exercise regularly (but not too much); Take one to two minutes to breathe before meals; Yoga or regular mindfulness practice an help; Bedtime routine and sleep seven to nine hours/night works well with different gut types; Recess breaks during the day from work tasks * Supplements: Probiotics, prebiotics, B-complex, liposomal curcumin, digestive enzymes, apple cider vinegar or HCL tablets, extra virgin cod liver oil, zinc (if deficient), vitamin D (if deficient) * Order Top Recommended Practitioner-Grade Supplements Here

Type 2: Immune GutPrimary Symptoms: Skin Problems, Autoimmune Conditions, Allergies, Asthma, Catch Colds & Flu’s every year, Low Immunity, Multiple Food Sensitivities, Histamine Intolerance; General Fatigue (despite sleeping)

Personality & Emotional Profile: Detail Oriented, Perfectionistic, Empath, Insecure, Easily Stressed

Bad Habits: Relying on medicines (Flonase, Benadryl, etc.), antibiotics or products to try to suppress symptoms; Not sleeping enough; Don’t recognize stress easily; Dehydrated easily

Feel Good Strategies:

• Foods: Avoid nuts, seeds, eggs, corn, dairy, grains, beans, and histamine foods for 30-90 days; Drink meat/bone broth; Eat a variety of colorful, antioxidant-rich foods; Eat fermented foods; Identify and eliminate all allergens from the diet; Eat homemade broth made from chicken, beef, or fish bones that are slow-cooked; Consider a diet high in lightly cooked, sautéed, or steamed green and brightly-colored, low-starch vegetables; Drink freshly juiced vegetables
• Lifestyle: Address stress (sleep, light, and circadian rhythms; overtraining and sedentary lifestyles; mental overwhelm); Eliminate NSAIDs and steroids where possible; Eat smaller, healthy meals throughout the day, which is best for many different gut types;
• Supplements: Liposomal curcumin, liposomal glutathione, L-glutamine, colostrum or dairy-free source of immunoglobulin, short-chain fatty acids, natural antihistamines, liposomal Vitamin C, core olive leaf, extra virgin cod liver oil, vitamin D (if deficient).
• Order Top Recommended Practitioner-Grade Supplements Here

Type 3: Gastric GutPrimary Symptoms: Heartburn/GERD, Indigestion, Sense of Fullness After Meals, Bloating After Meals, Gas, Feel Hungry 1-2 Hours After Eating

Personality & Emotional Profile: Fiery, Passionate, Reactive

Bad Habits: Pop Antacids or TUMS like candy, Inhale Food or Eat Fast; Eat on the Go/Don’t Cook Often; Crave Carbs or Sweets or Coffee, Eat foods that don’t make them feel the best (but keep doing so anyway)

What It Means: Contrary to popular belief, indigestion and GERD or reflux are often signs of low stomach acid, low digestive enzymes and/or carbohydrate malabsorption, often associated with bacterial overgrowth—not high stomach acid.

Feel-Good Strategies: * Foods: Limit serving size of high-starch foods; Eliminate sugar; Avoid gluten cross-contaminating foods (instant coffee, grains, beans); May benefit from a low-FODMAP diet; Ginger tea; Minced garlic; Use apple cider vinegar as salad dressing or alongside meals; Eat fermented foods; Limit eating out (hydrogenated oils) just like with other gut types * Lifestyle: Chew food really well; Breathe before meals; Don’t lie down after eating; Follow food-combination rules. It is particularly important to avoid mixing starch and sugar with protein foods. Sugar and starch reduce hydrochloric acid production, while protein requires it. When these foods are combined, undigested protein in the GI tract is putrefies); Eat at least three to four hours before bedtime; The last meal of the day should be lighter. * Supplements: Digestive enzymes, HCL tablets or apple cider vinegar shots, probiotics, short-chain fatty acids, L-glutamine or colostrum, zinc and vitamin B complex if deficient, magnesium glycinate; * Do not use HCL if currently on a PPI * Order Top Recommended Practitioner-Grade Supplements Here

Type 4: Dysbiotic GutPrimary Symptoms: Constipation &/or Bloating, Loose or Hard Stools, Sense of Fullness After Meals, Noticeable Food Intolerances/Sensitivities, Foul or Frequent Gas, Food Cravings (sugar or same foods—low variety); Cruciferous Veggies Hard to Digest

Personality & Emotional Profile: Anxious, Obsessive, Easily Worried, Analytical

Bad Habits: Eating the Same Things, Low Water Intake,

What It Means: Imbalance of gut bacteria or “dysbiosis” (either too much pathogenic bacteria or not enough good bacteria) and/or yeast overgrowth (like Candida)

Feel-Good Strategies:

• Foods: Limit serving size of high-starch foods; Avoid gluten cross-contaminating foods (instant coffee, grains, beans); Possibly low-FODMAP; Ginger tea; Minced garlic; Oregano and fresh herbs; Bone or meat broth; Small amounts of fermented foods (only as tolerated); Limit nuts; Limit eating out (hydrogenated oils); Eliminate sugar, alcohol, caffeine, processed foods, hydrogenated oils
• Lifestyle: Chew food really well; Slow down at meals; Limit alcohol and caffeine; Movement daily—but not overtraining;
• Supplements: Digestive enzymes, HCL tablets or apple cider vinegar shots, probiotics, short- chain fatty acids, antimicrobial herbs, digestive bitters
• Order Top Recommended Practitioner-Grade Supplements Here

Type 5: Toxic GutPrimary Symptoms: Pain Under Right Rib Cage, Fatty Foods Cause Distress, Fatigue (despite sleeping); Skin Problems (Acne, Dry or Flaky Skin); Brittle Nails or Hair; Lower Bowel Gas Several Hours after Eating

Personality & Emotional Profile: Inpatient, Impulsive, Questioner & Skeptic

Bad Habits: Eating or Craving Processed or Fast Foods; Not Eating Enough Healthy Fats & Fiber; Using toxic cooking, cleaning or hygiene products; Overdoing the coffee or alcohol

Feel-Good Strategies: * Foods: Celery juice on empty stomach; Organic produce (especially the “Dirty Dozen”); Fermented foods; Prebiotic fibers; Beets; Dark leafy greens;, Dandelion; Bitter herbs; Berries; Organic meats Organ meats; Avoid the usual suspects (packaged/processed foods, soy, grains, caffeine, artificial sweeteners, sugar, dairy); Take bile acids and/or HCL with high-fat meals; Limit eating out (hydrogenated oils); For symptoms of gallbladder “attack,” temporarily avoid all fats; Drink at least one quart of pure water for every 50 pounds of body weight * Lifestyle: Detox beauty/hygiene and cleaning supplies; Filtered water; Avoid perfumes and artificial fragrances; Check for mold if suspected; Air purifier and/or essential oil diffuser for home; Dry brushing; Rebounding; Move and sweat daily (a very important factor for different gut types); Avoid alcohol and more than 1 cup coffee/day * Supplements: Digestive enzymes, ox bile/bile acids, HCL tablets or Apple cider vinegar shots, probiotics, prebiotics, and/or short-chain fatty acids, milk thistle, liposomal curcumin, liposomal glutathione, magnesium glycinate * Order Top Recommended Practitioner-Grade Supplements Here

Type 6: Disconnected GutPrimary Symptoms: Experience Seemingly Non-Gut Related Health Symptoms (High Cholesterol, Thyroid Imbalances, Brain Fog, Blood Sugar Imbalances, High Blood Pressure, Migraines, Slow Metabolism—Difficulty Losing Weight or Building Muscle, Sweat Easily)

Personality & Emotional Profile: Not always connected to how they feel (physically or emotionally), Stubborn, Independent

Bad Habits: Eating fast, Eating Anything, Sometimes forgetting to take breaks/Relax, Eating sweets or one too many coffees, Skipping meals; Not listening to body

What It Means: Inflammation in the gut can extend to body regions beyond just the gut. Since your gut is responsible for fighting the stress response and inflammation, when inflammation is high inside, it suppresses your body’s ability to fight and can also trigger a release of circulating Lipopolysaccharides (LPS) from gut bacteria into your bloodstream— endotoxins that “switch” for systemic inflammation.

Feel-Good Strategies: * Foods: Celery juice on empty stomach; Color-rich, nutrient-dense diet; Bone broth; No packaged/processed foods, nightshade spices/vegetables, soy, grains, artificial sweeteners, sugar or dairy; Limit eating out (hydrogenated oils) * Lifestyle: Slow down to eat; Don’t eat on the go;, Chew your food well; Practice mindfulness with food combining (i.e., avoiding heavy meats with starches, eating fruit separate from complex meals, etc.); Limit alcohol and caffeine * Supplements: Digestive enzymes, HCL tablets or apple cider vinegar shots, probiotics, prebiotics, and /or short-chain fatty acids, liposomal curcumin * Order Top Recommended Practitioner-Grade Supplements Here

Type 7: Healthy GutI couldn’t leave this one out…A healthy gut IS possible (so let’s keep it that way).

Primary Symptoms: Daily, well-formed bowel movement (1-3 times per day), No bloating or gas after meals, No constipation, Peace with food, Does not need coffee or sugar to function, Rarely sick or rundown, Eating a varied diet

Personality & Emotional Profile: Good energy, Low anxiety, Passionate, Intuitive, Takes life in big bites, Peaceful

Bad Habits: Being a “go-getter” (sometimes over stretching yourself), Occasionally eating something that doesn’t always agree with you (because you feel good most of the time), (Sometimes) you’re disconnected from your body (some people with no “gut symptoms” actually experience other symptoms like high cholesterol or low thyroid and don’t recognize these as being gut related), Over-supplementing, Overly health conscious

What It Means: Generally, you try to listen to your body and try to honor your body

Feel-Good Strategies: * Foods: Fermented foods; Prebiotic starches and fibers; Organic proteins * Lifestyle: Keep up healthy lifestyle habits, such as getting enough sleep, eating a variety of foods, slowing down at meals, chewing food well, and keeping a regular breathing/meditation practice or “flow;” * Supplements: Digestive enzymes as- needed, apple cider vinegar shots as- needed, probiotics from fermented foods * Order Top Recommended Practitioner-Grade Supplements Here

If you’re looking for personal support especially with gut types, let’s optimize your gut and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today and let us help you, especially.

The post The 7 Gut Types: Which One Are You? appeared first on Meet Dr. Lauryn.

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Picky Eating Is A Big OrdealPicky eating is a rite of passage for many kids who’d rather eat ice cream for dinner than meat and veggies. Help them overcome picky eating for life with 3 simple solutions…

Do any of these picky eating conundrums sound familiar?

• “He won’t eat anything but Mac & Cheese, chicken nuggets and Goldfish.”
• “I put vegetables on her plate every night, but she never touches a thing.”
• “I’ve gotten to the point where I will allow my picky eating kids to eat what they want, as long as it’s fortified (like cereal)…at least they are getting SOMETHING in…”

Sensory eating issues and “picky eating kids” go hand in hand.

However, what do you do when “picky eating” goes overboard? As in:

• Your child is starving themselves in the name of only eating Fruit Loops, or their foods not touching at all.
• What do you do when your child has a melt down at the restaurant, or you have to pack her crustless PB & J everywhere you go?

And what do you do when you JUST WANT YOUR CHILD TO EAT…but they’d gladly go hungry if they don’t get their select amount of food?

Answer: There’s 3!

1. Heal Your Child’s Gut
2. Give Your Child Autonomy
3. Introduce New Foods Gradually

3 Tactics to End Picky EatingStep 1: Heal The GutThe brain-gut connection is real.

Our gut bacteria dictate our mood, our stress, and how we think, feel, behave, and handle many situations.

And vice versa, our stress levels, mood and anxieties can affect the health of our gut function overall (like “butterflies in your stomach).

Science backs this up.

The gut influences the brain:90% of our serotonin (feel good brain chemicals) is produced in our gut.

Our gut is home to thousands of neurons (brain cells) that constantly send messages to the brain.

And the gut plays a critical role in our overall state of mind. Since digestion is controlled by the Enteric Nervous System (ENS), this system communicates with every single other nervous system in our body. Gut bacteria directly influence mood, reflexes, stress and anxiety.

And the brain influences the gut: Studies show even short-term exposure to stress alters the gut microbiota (Foster et al, 2017).

Researchers have also found that, when they experiment with altering gut bacteria in humans, they can create more anxiety, stress and “dysfunction” for the individual (Yang et al, 2019).

So….What do you think happens when your child’s gut bacteria is “off” or their gut is“leaky?”

You guessed it!

Mental health disorders are common—including Autism, Alzheimer’s, dementia, ADHD and sensory processing disorder.

An unhealthy makeup of gut bacteria influences stress-related behaviors, including those relevant to anxiety, fear and depression.

Gut bacteria also affect the structure and function of the brain amygdala—a key stress-related brain region responsible for our emotional learning and social behavior. Altered amygdalar processes are associated with a variety of neuropsychiatric disorders, including autism spectrum, sensory processing, anxiety, mood disorders and…picky eating!

In short: An imbalance of unhealthy gut bacteria that live in your child’s gut contributes to their extreme pickiness and sensory “issues.”

How do gut bacteria become imbalanced in the first place?Results from clinical studies (Sordillo et al, 2019) show that changes in our healthy bacteria composition are influenced early on—beginning at birth—when delivery through the birth canal exposes the baby to its mother’s vaginal bacteria (healthy or unhealthy). This first entry point greatly determines an individuals’ lifelong microbial “fingerprint.”

Other stressors that may imbalance the gut include:

• Antibiotics
• Lack of breastfeeding
• Birth by C-section
• Vital infections
• Stress
• NSAIDS and prescriptions medications
• Poor food quality and low intake of nutrient dense food
• Poor quality water (tap water, non-filtered)
• Other environmental influences (toxin/chemical exposure to cleaning products, GMOs, hygiene products, plastics, light pollution, technology pollution, etc.)

Such stressors COMBINED with the influence of genetics may result in long-term changes of brain stress and behavior (and picky eating kids) (Foster et al, 2017).

What to do about it?A first-line of approach for helping enhance your child’s brain health (and his or her ability to “handle” uncomfortable or new foods, and keep an open mind) is to: Boost their gut health.

1. Take a 1/2-1 soil based probiotic (mix capsule powder in foods if child is not swallowing right now) + quality lactic acid-bifidobacteria probiotic daily
2. Add prebiotic fiber (like this one) to juices or smoothies
3. Start mornings or meals off with apple cider vinegar “gut shots” to boost stomach acid for enhanced gut function (1 tbsp. in 2-4 oz. of water with 1-2 tsp. raw honey)
4. Sneak in fermented foods if tolerated (grass-fed plain yogurt, kefir, low-sugar kombucha, fermented veggies) in small, medicinal doses

5. Encourage your child to “love their gut buggies” with these other “superfoods:”

   • Herbal Ginger Tea
   • Cinnamon
   • Turmeric
   • Oregano
   • Citrus
   • Berries
   • Lime/Lemon
   • Garlic
   • Onion
   • Ginger
   • Cruciferous Veggies
   • Greens & Green Juices
   • Bone Broths
   • Wild-Caught Fatty Fish
   • Fermented Foods
   • Broth
   • Work with a functional medicine practitioner or nutritionist to test their gut microbiome (stool, urine, breath testing) and identify any underlying gut problems to address. Common “gut problems” I find rampant in many of the “picky eating” kids and kids with sensory processing disorders that I work with include:
   • SIBO (small intestinal bacterial overgrowth)
   • Dysbiosis
   • Leaky Gut
   • Parasites

When we figure out the root cause together, these “gut issues” are very treatable and remissible via nutrition, supplements and lifestyle changes.

Step 2: Give Them AutonomyAside from healing the gut, healing sensory processing disorders (and picky eating) also comes down to independence.

No one likes being told what to do—including your kids—and empowering them to own their decisions and their own health and body can empower them to stop fighting (themselves and you) in the kitchen.

When it comes to foods, give picky eating kids choices:

• Broccoli or zucchini—which sounds better?
• Chicken or ground beef?
• Carrots or sweet potatoes?

Independence BoostersSome other “independence boosters” include:

1. Let your picky eating kids pick out from 2 or 3 healthy recipes you’re thinking of.
2. Involve them in grocery list making and meal planning.
3. Provide your picky eating kids with options on their plate, but don’t make finishing it all a battle.
4. Model yourself eating, enjoying and trying healthy foods—and let them know what they are missing without telling them to eat it.
5. Position your picky eating kid as a food scientist or Master Chef, and ask them their opinions about the food before them, or what they think makes it “delicious” or “nutritious” (help them get outside of their own shoes to view food through a different, creative lens).
6. Ask the picky eating kids how they would like to eat/prepare a certain food (steamed, pan-fried, roasted, crispy, raw, etc.)—there are dozens of ways to eat the same foods with a completely different spin on picky eating kids.
7. Allow the “preferred food” along with a “non preferred” food—for instance, their fav mac and cheese with greens on their plate that typically they would never touch.
8. Ask for their opinions. A lot of food aversions in sensory processing disorders happen due to the smells, sights, taste, and textures of certain foods (that either gross them out, or bring them comfort). Help your picky eating kids connect with the feelings they experience with both preferred and non-preferred foods. The more light and exposure you bring to their personal experience, the more they are able to overcome the fears holding these picky eating kids back.

Step 3: Introduce New Foods GraduallyRome was NOT built in a day, and neither was overcoming food aversions. Practice patience and gradual introduction—sometimes just one food, or “like” food at a time—such as a carrot alongside a string cheese (similar shape), or crunchy apple chip alongside a regular potato chip.

You can even set goals with picky eating kids about ways they think they can expand their diet and help picky eating kids come up with reasons why expanding their diet could be beneficial to their life. They can also come up with key dates and mark goals on a physical calendar.

Help them also put on a new mindset—envisioning a celebrity, cartoon, sports star or their fave singer or YouTube Star. Ask: How do you think they eat? Do these characters live in fear and eat the same things?

Continue to help your picky eating heal their gut, and encourage autonomy (letting them own the process), and above all, let it be a process.

16 Hacks to Help Your Kids Eat HealthierEven if your child is not an “extreme” picky eating kids, chances are you’ve had a “disagreement” (or 2 or 3) over what to eat—especially if the food happens to be green!

If that’s the case for you, never fear! Check out these 16 Hacks to Help ANY Kid Eat Healthier…

Hack #1: Take Baby Steps.The “cold turkey” approach to eating more real foods is not the optimal way to make changes in your family’s nutrition. A sudden switch from the regular frozen pizza and daily Cinnamon Toast Crunch to chicken and broccoli and veggie omelets is unlikely to go over well with picky eating kids. Instead, ease the kids into their new eating patterns. A couple ideas:

1. Cut out gluten at one meal, or even just one gluten-containing food (such as adding eggs and bacon for breakfast over Coco Puffs).
2. Gradually replace ‘kid-food’ snacks with real food, such as:
3. Processed string cheese—>Full-fat, grass-fed cheese
4. Jiffy peanut butter—> Natural Almond Butter
5. Goldfish and Graham Crackers —> Plantain chips, Simple Mills Cheddar Crackers, Jackson’s Honest sweet potato chips
6. Fruit Snacks —>Real fruit or natural (no sugar-added) fruit leather
7. Granola bars—> Bulletproof Collagen Bars, Primal Kitchen Bars, Homemade Energy Bars (with nut butter or coconut butter base), or Paleonola (or other grain-free granola)

Hack #2: Run Out of Stuff… And just don’t buy it again. Don’t take the kids to the store if that’s problematic during the transitionary period. If your kids ask for Capn’ Crunch, tell them you ran out and all you have is eggs. They will eventually stop asking.

Hack #3: Ask. Who doesn’t like autonomy? Bring the kids in on the fun and healthy lifestyle changes you are making together. Instead of telling them what to eat…ask what healthy foods they want to eat or try. Ask your picky eating kids their opinions too about what they think their body needs to be happy, healthy and strong. The more they feel like they have a say (if they are old enough of course), the more they will “buy in” to the process.

• Set goals as a family for healthy eating
• Make the grocery list with them
• Give your picky eating kids a choice between two healthy dishes you prepare
• Recruit helping hands in the kitchen
• Give them choices for the healthy foods in their lunchboxes

Hack #4: Teach Them. You are the primary role model and educator in your child’s life when it comes to nutrition. Lead by example. Nourish your body with real, whole foods. Your kids will notice. Also, don’t be afraid to explain to your picky eating kids why we need certain foods. It may seem like your lessons fall on deaf ears, but kids are like sponges.

For example:

• “Spinach is a SUPER FOOD that makes our bones strong and fights colds off.”
• “Protein helps keep us fuller between meals and builds strong muscles.”
• “Avocados and coconut oil are healthy fats that make us think SMARTER.”
• “Sugar makes us tired and crabby.”

Need more education? Your Family Fuel Daily Program Guide includes 28 nutrition tips along the way.

Hack #5: Have Fun with ItHealthy eating doesn’t have to be boring. Bring fun to the mix

• Make a game or contest out of it. Set goals together, or make a star chart for each family member to start the number of fruits and veggies they get each day.
• Play pretend restaurants. Let the kids be the waiters and take orders based on a couple healthy options you’ve made.
• Play dress-up. Let the kids put on a chef hat and help you as the “chef”, or a lab coat and help you as a “food scientist”.

Hack #6: Turn on the Tube. Kids love TV. Watch a documentary together about food (great for older kids) and then lead a discussion around their thoughts and what they learned. Check out:

• Fed Up
• Cooked
• Food Inc.

Reading books are also great at bedtime:

• Why Should I Eat Well? By Claire Llewelly
• How Did That Get In My Lunchbox?: The Story of Food by Chris Butterworth
• The Seven Silly Eaters by Mary Ann Hoberman
• Green Eggs & Ham by Dr. Seuss

Hack #7: Make it Presentable. Kids love cute and fun things. Make new healthy foods enjoyable with the presentation:

• Broccoli is just boring broccoli, unless it becomes ‘trees in the forest’, (perhaps sprinkled with some walnuts around them and drizzled with a little olive oil—nuts fell from the trees?).
• Bell-peppers or tomatoes become ‘boats’ for chicken or tuna salad.
• Cut shapes in deli meats with cookie cutters.
• Sprinkle ‘ants’ (raisins) celery sticks spread with almond butter.

Hack #8: Flavor Water. Even if you get bored with water. Spritz water with citrus or other fruits, such as oranges, grapefruit, kiwi, strawberries, etc. Coconut water (no added sugar) is also another great option. Avoid artificial sweeteners, sugary juice boxes, sports drinks, flavored fruit waters, juices and sodas.

Bonus: Try this homemade electrolyte drink:

Ingredients:* 4 cups of liquid base (choose: green tea, herbal teas, coconut water, plain water, etc.) * ¼ tsp. sea salt * 1 teaspoon Natural Calm (magnesium drink) * 1 Tbsp sweetener (optional)- can use honey, stevia, etc.

Directions:1. Brew tea if using or slightly warm base liquid 2. Add sea salt and calcium magnesium to mix. 3. Add juice and sweetener if using and mix or shake well. 4. Cool and store in fridge for up to 4 days

Hack #9 Give Your Recipes a Makeover. For practically every single food your kid likes, there IS a healthier substitute that tastes even better (especially when your own hands make it). Google can become your best friend here to find recipes and substitutions for anything! Also check out the Family Fuel Cookbook for cleaned up versions of kid faves, from mac and cheese to Chic Fil A inspiration.

Hack #10: Don’t Stress. The more you stress over what they eat, the more your kids sense it. But if you don’t make new foods a big deal, chances are your kids won’t make it as big of a deal either. Your kids will eat. Don’t turn meal time into a control issue. (Nor cater to their fast food taste buds either).

Bonus: By removing the gut irritants like grains, dairy, and sugar, your child is ALSO going to be less stressed and think clearer.

Hack #11: No “Good” or “Bad” Foods. Instead of labeling foods with morals (“good” or “bad”), ask your kids what they think the “better choice” is for their body. Speak about foods in terms of how they make us feel and impact our health, such as: “hulk green juice,” “brain boosting (grass-fed) burgers,” “true beauty butter” (healthy fats make your skin soft), and “kick-butt soccer power orange.”

If your child is into superheroes, princesses, movie characters or Disney stars, use their celebrity and cartoon idols as role models: “What do you think Superman would eat for more power?!” Or, “How do you think Selena Gomez has energy to perform on stage, or keep her skin clear?” Healthy foods are part of that equation!

Hack #12: Try Multiple VariationsDon’t give up if they turn up their noses after the first try. It can take up to 17 times of food exposure before our taste buds change. Prepare multiple variations of healthy staples. For instance: sweet potatoes become fries, mash, hash, or “buns.”

Beef can be served as a roast, meatballs, spaghetti squash, tacos. Broccoli is delicious with nutritional yeast or additive-free (paleo) Ranch. Butternut squash, acorn squash and zucchini squash all taste differently. Dip plantain chips in guacamole, throw some avocado on a breakfast sandwich with eggs, bacon and a coconut flour biscuit, or cook your veggies with avocado oil . Give your picky eating kids some options within the exposures you create, and they will feel like they at least get more say and choice in trying new things.

Hack #13: Rewire their Brain & GutIronically, we often CRAVE foods that we are intolerant too. These foods (like sugar and processed foods) often feed the unhealthy bacteria in our guts. In addition, the chemicals and additives in many “kid-friendly” foods warp their little brains to think they like foods. The more they steer clear of fake foods, the more their brains and bodies will begin to re-wire to crave and like real foods. Tell your picky eating kids that you are growing healthy gut bugs together.

Hack #14: Speak “Kid”Speak to your kids on “eye level.” Kids “get” stories, examples and pictures—more than they do just being talked at or told what to do or what is “healthy.” Kids also want to know why, more than what. (“But why?!”). When explaining why green veggies do a body good, paint the picture of a pouring gasoline on a plant. Ask your picky eating kids this: “What happens?” It wilts! Or, cutting into a helium balloon. “What happens?” It deflates! Or Superman’s kryptonite. “What happens?” He gets weak! Same thing happens to our bodies when we miss out on essentials.

Hack #15: UpgradeReal food doesn’t mean bland chicken and broccoli. Add butter, ghee, Ranch, ketchup or avocado to anything and it’s a whole new ball game.

Simple Seasonings & Add-onsUse spice, healthy fats and seasonings to spice up your basics, such as:

• Dijon mustard
• Coconut Aminos (soy sauce substitute)
• Ghee & Grass-fed Butter
• Coconut Butter
• Paleo Mayo
• Balsamic Vinegar
• Coconut Vinegar
• Apple Cider Vinegar
• Sea Salt
• Pepper
• Fresh Herbs & Dried Herbs
• Nutritional Yeast
• Cinnamon
• Paleo Salad Dressings (like Primal Kitchen, Tessemae’s)
• Unsweetened Ketchup
• Homemade Taco Seasoning: Turmeric, Oregano, Garlic, Sea Salt, Onion Powder
• Lemon, Garlic & Onion
• Grass-fed Greek Yogurt (add dill for dip)
• Homemade BBQ Sauce (paleo friendly or unsweetened, no artificial sugar)
• Fruits (pan fried with meats or serves like salsa topping: Apples, Plantains, Pear, Grapefruit, Oranges, Strawberries)
• Grass-fed Cheese

Hack #16: Practice 80/20Above all, remember, NO perfection.

Do your best to fuel your kids’ real food in the house and encourage your picky eating kids to think about how food makes them feel, as opposed to what they “should” and “shouldn’t” eat. Let the “20%” foods happen at the birthday parties, holiday traditions and Friday night pizza night.

Chances are, your kids will begin to notice how they feel when they eat these foreign foods and actually begin to like the real deal.

Interested in enhancing your child or family’s health and helping your picky eating kids heal their body and relationship with food? Book a health strategy call to find out how to begin taking your health into your own hands.

About Dr. Lauryn:

Dr. Lauryn is a doctor of occupational therapy, nutritionist and functional medicine practitioner with over 20 years of clinical and personal experience in health and wellness. She is passionate about using holistic medicine solutions and empowering individuals to reinvent the way their body looks, moves and feels (no crazy juice cleanses, prescriptions or non-sustainable diets included).

She works with individuals and families around the world via tele-medicine and provides clinical lab testing, meal planning and customized nutrition, therapy and lifestyle programs.

The post 3 Easy Hacks to End Picky Eating And How to Help Your Kids to Eat Healthier appeared first on Meet Dr. Lauryn.

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Have you ever heard of “Spark Joy?” wondered why some people effortlessly achieve their goals and desires while others seem stuck in a cycle of trying harder, following protocols, and tracking checklists without any progress? The answer lies in the concept of “Spark Joy,” also known as “aligned action.” It’s all about intentionally infusing your daily life with a sense of joy and positivity that can pave the way for transformation and manifestation.

What Does “Spark Joy” Means?To understand “Spark Joy,” think about this: How much time do you need to spend focusing on your desires or goals, whether it’s weight loss, finding a relationship, healing your body, or building your dream business? Surprisingly, the answer is almost never. Contrary to what many industries and coaches might tell you, you don’t need to monitor your every step, follow strict protocols, or try harder continuously.

“Spark Joy” takes a different approach. It encourages you to shift your focus from “how” to “what it feels like.” All you need is faith, belief, and cultivating the same feelings and emotional state you’d experience once you’ve achieved your desires. Emotion is the driving force behind action, and when you’re propelled by positive emotions, circumstances tend to align in your favor.

To embrace the “Spark Joy” philosophy, you need to find those little moments that enliven and inspire you, giving you a mental, emotional, and physical boost. Consider this: You have around 50,000 to 80,000 thoughts each day, and a significant portion of them are negative or repetitive. This is why “Spark Joys” are invaluable in your daily life.

This concept was inspired by Marie Kondo’s book, “The Life-Changing Magic of Tidying Up.” She recommends asking yourself, “Does it spark joy?” when decluttering your possessions. If it doesn’t bring you joy, it’s time to let it go. This practice not only declutters your physical space but also frees you from the weight of unnecessary belongings, leaving you feeling lighter, more organized, and inspired.

“Spark Joys” or “aligned action steps” can be simple activities, experiences, or observations that make you feel good. It could be a heartfelt conversation with a friend, your daily morning routine, or enjoying your favorite cup of coffee at your local café. The key is to understand that everything is happening now, and you don’t have to delay feeling good until you achieve your goals. What you’re truly after is a feeling, and when you consistently cultivate those positive emotions, the Universe aligns to deliver you the things that produce those same feelings.

So, how can you start infusing your life with “Spark Joy” right now? What emotions are behind your desires? Here are 50 inspirational examples of “Spark Joys” to inspire you in manifesting your desires:

• A heartfelt conversation with a friend.
• Watching a beautiful sunset.
• Savoring your favorite meal.
• A soothing cup of tea.
• A good book that transports you to another world.
• A relaxing bath.
• A walk in nature.
• Your favorite workout.
• A heartfelt hug.
• An act of kindness, whether given or received.
• An inspiring quote.
• Listening to your favorite music.
• A heartfelt thank you.
• Mindful meditation.
• Comedy show.
• Creative expression through art or writing.
• A productive workday.
• A moment of gratitude.
• Connecting with like-minded individuals.
• Enjoying your favorite hobby.
• Learning something new.
• A heartfelt compliment.
• A cozy blanket on a chilly day.
• Your fav self-care rituals.
• A pet’s unconditional love.
• A beautiful flower arrangement.
• A handwritten letter.
• Accomplishing a small goal.
• A peaceful night’s sleep.
• A loving smile from a stranger.
• A cozy, rainy day spent indoors.
• A heartfelt letter or message from a loved one.
• A spontaneous dance party in your living room.
• Enjoying a delicious piece of dark chocolate or dessert.
• A warm and comforting bowl of soup on a cold day.
• Finding money you forgot you had in an old jacket pocket.
• Completing a crossword or puzzle.
• Discovering a new, inspiring podcast.
• A heartfelt, sincere compliment from a stranger.
• A random act of kindness you perform for someone else.
• A moment of pure, unbridled laughter.
• A successful, creative project or DIY endeavor.
• A handwritten note or card from a friend.
• A beautiful, starry night sky.
• A morning of lounging in your pajamas.
• A relaxing, stress-free day at the beach.
• Your favorite gut-loving meal.
• Shooting hoops
• The feeling of sand between your toes.
• A spontaneous field trip to a new destination/new place in town (coffee shop, bookstore, ect.)
• Completing a challenging task or achieving a personal milestone.

By incorporating “Spark Joys” into your daily life, you’ll not only feel more fulfilled and inspired but also witness your desires manifest with greater ease. Remember, it’s all about cultivating the feelings you desire in the present moment and trusting that the Universe will align circumstances in your favor. So, what’s stopping you from embracing “Spark Joy” today?

Make a list of at least 10-20 things in your daily life that “spark joy” so you have your arsenal built and embrace this concept by doing at least one thing each day to intentionally spark joy and feel good.

Watch your goals come to you more easily and effortlessly.

IDEAS

• Morning Dance Party: Start your day with a dance to your favorite upbeat song.
• Gratitude Journaling: Write down three things you’re grateful for every morning.
• Random Acts of Kindness: Surprise someone with a small act of kindness, like a handwritten note or a compliment.
• Favorite Wardrobe Day: Wear your most vibrant and cheerful outfit to boost your mood.
• Beauty Self Care Routine: Nails, lashes, hair, etc. Book your appointment.
• Nature Walk: Take a stroll in a nearby park or nature reserve and soak in the beauty.
• Artistic Expression: Try your hand at painting, drawing, or any form of creative expression.
• Phone-Free Hour: Disconnect from your devices and enjoy some screen-free time.
• Create a Vision Board: Collect images and quotes that inspire joy and create a vision board.
• Blast from the Past: Watch an old favorite movie or TV show for a dose of nostalgia.
• Indulge in a Treat: Enjoy a small treat or dessert guilt-free.
• Cook a Gut Loving Meal. Nourish your gut bugs.
• Virtual Hangout: Schedule a phone or virtual hangout with friends or family who live far away for laughs and good vibes.
• Mindful Breathing: Practice deep, mindful breathing for a few minutes to center yourself.
• Declutter a Space: Tidy up a small area of your home for a sense of accomplishment.
• Joyful Playlist: Create a playlist of songs that never fail to lift your spirits.
• Read Something Light: Dive into a book or article that brings a smile to your face.
• Learn a Fun Fact: Spend a few minutes learning something new and fascinating.
• Positive Affirmations: Repeat positive affirmations to boost your self-esteem and mood.
• Tech-Free Sunset: Watch the sunset without any electronic distractions.
• Explore Your Hometown: Be a tourist in your own city and visit a local attraction.
• Bake Something New: Try baking a new recipe and savor the delicious results.
• Write a Letter: Send a handwritten letter to a friend or family member.
• Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small.
• Shoot Hoops, Hit Golf Balls or Something Else Fun. Do what you love.
• Stargazing Night: Spend an evening stargazing and marveling at the vastness of the universe.
• Learn a Magic Trick: Amaze yourself and others by learning a simple magic trick.
• Be a Kid: Cartwheeling, hula hooping, jumping on a trampoline, etc.
• Self-Care TLC: Pamper yourself with a face mask, pedicure, or massage using a massage gun.
• Laugh Out Loud: Watch a comedy show, listen to a funny podcast, or recall your favorite jokes for a hearty laugh.

ORIGINAL

Want the secret to seeing transformation and the fulfillment of your goals and desires happen in your life without protocols, checklists and “trying harder”? Spark Joy!

“Sparking Joy” (also known as “aligned action”)is all about intentionally creating or finding a little bit of joy, or sense of “feeling good”, into your daily life that will translate into “feeling good” and inspired in other areas of your life so that you can reach your goals and desires faster!

In fact, “Spark Joy” poses the question: How much time do you need to spend focusing on what you want or doing things to make “it” happen (from weight loss to a relationship to healing your body to building your dream business)? The answer to this may surprise you, but pretty much never.

You see, focusing on what we want is merely one of the many tools we can put in our attraction arsenal. It is not a necessary component.

Unfortunately, the diet industry, health industry, self-help industry, business and relationship coaches tell us the exact opposite–telling us to track our macros, monitor our steps, focus on protocols and checklists, read the books, say ‘yes’ to all the dates, put in more effort, more energy, try harder–only to often find ourselves still stuck at square one (no matter how hard we try!).

Spark Joy (aligned action) takes a different approach, instead encouraging us to consider: what would it be like to focus on knowing our desire, our goal is already ours, and all we really have to do is:

(a.) have faith and belief it is “done” and,

(b.) cultivate the same feelings and emotional state we would experience once we have it? Emotion is the propellant of motion; and when we are unmoved by circumstances and unmoved by to do lists, circumstances move for us.

As long as you can cultivate the feelings you believe getting what you want will bring you, and feel like you already have whatever it is you want, you will get it in some form, usually something even better than you originally imagined. If visualizing your desire really gets you in a good place emotionally, and makes you feel great, think about what you want all day long.

(Note: if visualizing makes you feel a bit icky or stressed, which is a common experience for many of us, don’t force yourself to do it. The reason it feels bad is because when we start to think about whatever it is we want, a bunch of crap floats to the surface of our mind. We feel doubtful we will get it; we start trying to figure out ‘how.’ We look at our current circumstances, and can’t possibly see how we would get our ‘stuff’ the way things are now).

“Spark Joys” are the little things that enliven and inspire you—give you a boost mentally, emotionally and physically.

You have upwards of 50,000 to 80,000 thoughts in a given day. Of these thoughts more than 80-percent of them are negative or repeat thoughts you’ve had before. Repeat: 80-percent of your thoughts are negative or repeat thoughts that you’ve had before. This is why Spark Joys are invaluable every day.

I originally developed the Spark Joy concept after reading a book by organization expert Marie Kando’s book, “The Life Changing Magic of Tidying Up.”

In her book, Marie teaches readers how to declutter their lives by going through their clutter—room by room—and asking themselves one question when trying to decide whether to throw something away of keep it: “Does it spark joy?”

If you don’t feel joy about an item, get rid of it.

As a result, you’re free from that 4-sizes-too-small little black dress bought half off at TJ Maxx 3 years ago, and the 40 Beanie Babies collecting dust in a box under your bed. Free from things weighing you down. In doing so, you not only feel lighter and more cleansed, but you also begin to see good things manifest and unfold in other areas of your life. You feel lighter, organized and inspired.

While the practice is game-changing for your closet, in the midst of overcoming my own health challenges, I found “Sparking Joy” to be even more game-changing for my healing.

“Spark joys” or “aligned action steps” are as simple as an activity, an experience or an observation that simply makes you feel good—like a really cool conversation with a new friend or the grocery store clerk, your morning routine or your favorite cup of Joe from your favorite local coffee shop.

Everything is happening NOW, so you don’t have to delay feeling good until you get what you want. What you are after, no matter what it is you want, is a feeling–to feel good, and we desire the things we do because we believe they will produce the particular warm, fuzzies we seek. When we are able to cultivate the feelings we are after on a consistent basis, the trusty Universe will deliver us all the ‘stuff’ that will produce these same feelings. You will feel inspired to do certain things, and when you do those things, you will move closer to what you want. You will engage less frequently in activities where you feel like you are trying to force things, or manipulate situations. You will get more by doing less.

So, what can you do to feel good right now? What feelings lie behind your desires? What can you do in this moment to feel those things now?

Take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today and let us help you.

The post Spark Joy: The #1 Health Hack No One is Talking About to Heal Your Body with Your Mind appeared first on Meet Dr. Lauryn.

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Cancer is a complex disease that often requires a multifaceted approach like alternative treatments for cancer. While conventional therapies like chemotherapy and radiation are common, integrating natural alternative treatments for cancer can support the body’s innate healing processes, enhance overall well-being, and improve outcomes.

This article explores a holistic approach to natural and alternative treatments for cancer, incorporating nutrition, affirmations, adjunctive therapies, and supplements.

PS. Need support in your healing from cancer naturally or an adjunctive alternative treatments for cancer to compliment your current team and cancer treatments? Book a complimentary health strategy call today to learn more about how we can help you optimize and thrive!

Affirmations for HealingAffirmations can play a powerful role in your healing journey by fostering a positive mindset and promoting emotional well-being. Here are some affirmations to integrate into your daily routine and alternative treatments for cancer:

1. “Every single cell in my body is happy, every single cell in my body is well.” This affirmation emphasizes holistic wellness, encouraging a positive outlook and reinforcing the belief in your body’s capacity to heal.
2. “God’s healing and riches and provision flow to me in avalanches of abundance.” This affirmation fosters a sense of abundance and divine support, essential for maintaining hope and positivity.
3. “ALL of my needs, goals, and desires are met instantly by infinite wisdom.” Believing that your needs are being met by a higher wisdom can reduce anxiety and foster a sense of peace.
4. “THANK YOU, God, for healing my body of this. Make your name known!” Gratitude can be incredibly powerful in the healing process, reinforcing positive energy and a connection to your faith or spiritual beliefs.

Additionally, using Ho’oponopono, a traditional Hawaiian practice of reconciliation and forgiveness, can be directed toward any body part region or area of concern:

• “I am sorry, please forgive me, thank you, I love you.” This practice helps in releasing emotional blockages and promoting emotional healing.

The Role of Nutrition in Cancer Treatment: 6 Alternative Treatments for Cancer“Let food be thy medicine” is a principle that underscores the importance of nutrition in healing. A nutrient-dense diet supports the immune system, reduces inflammation, and provides the body with the essential vitamins and minerals needed for recover

WaterAlternative treatments for cancer is about creating an environment where your body can thrive and heal. Considering that 70% of the human body is water, drinking good quality (non-toxic) water is essential for helping the “Nile River” (drainage pathways) of the body flow. My top water picks include:

• Natural spring water, like Mountain Valley or Alive
• Kangen water
• Reverse osmosis water
• Deuterium depleted water (Tumor indicates very low electron charge so this water meets the need to structure water in the body)
• Countertop filters like this one or pitchers like this one

FoodFoods to Avoid:In addition to avoiding contaminated water, avoiding inflammatory foods does a body good for supporting a natural healing environment and alternative treatments for cancer:

. Avoid the following foods:

• Gluten/grains: These can cause inflammation and digestive issues, potentially exacerbating cancer symptoms.
• Dairy: Often inflammatory and can contain hormones that may affect cancer growth.
• Soy/seed oils: These oils can be highly processed and inflammatory.
• Peanuts: They can contain aflatoxins, which are carcinogenic molds.
• Alcohol: Alcohol can weaken the immune system and increase inflammation.
• Coffee: Most coffees contain molds, heavy metals and/or gluten cross contamination. If you do coffee, choose a vetted mold-free source and limit to a cup a day.

Foods to Embrace: Grass-fed/pastured meats and wild-caught fish: These provide high-quality protein and omega-3 fatty acids, which support immune function and reduce inflammation. * Bone broths: Rich in collagen and amino acids, bone broths support gut health and overall wellness. * Pastured eggs: A great source of protein and essential nutrients. * Organic produce: Low-starch veggies and fresh fruits, especially berries, are high in antioxidants and prebiotic fiber which combat oxidative stress and support cellular health. Limit fruits to 1 to 2 servings per day and starchy veggies like potatoes and winter squash to 1 to 2 servings per day. This is an essential part of alternative treatments for cancer. * Healthy fats: Extra virgin olive oil, ghee, coconut, olives, raw sprouted nuts and seeds, and avocado provide anti-inflammatory benefits and support overall health. * Vegetable juices. Celery juice and beet juice are excellent detoxification and lymphatic supports. * Herbs & teas.* Fresh herbs like organic cilantro, oregano and basil, and teas—especially Cistus Tea.

Some schools of thought suggest specific diets, like the ketogenic diet or vegan diet as alternative treatments for cancer. These diets can be therapeutic in nature and serve a time and a place. However, that said, no one ever did a study showing balance to be a bad thing and the individual nutrients found in proteins, healthy fats and fibers (fruits and veggies) all work synergistically to provide the body with the tools it needs to optimize.

Combine a balanced diet with daily intermittent fasting (12-16 hours) and you are well on your way to optimizing every single cell in your body to be healthy, happy and well. Many cancer patients also benefit from a short-term (3 to 7 day) bone broth or water fast to “starve” and shrink cancer cells and tumors. Work with a functional medicine practitioner or nutritionist for guidance in fasting as part of alternative treatments for cancer.

Sample Day of EatingHere’s a sample day of eating real foods to support body health, alternative treatments for cancer and healing:

Fasting (12-14 hours): Intermittent fasting can enhance cellular repair and reduce cancer cell proliferation.

Morning Routine:

• 8 oz warm water with a pinch of sea salt: Rehydrates and balances electrolytes.
• 8-12 oz pure celery juice

Breakfast:

• Pastured eggs (2-3) with avocado and veggies (mushrooms, chard, asparagus, etc.):
• 1-2 tsp ghee
• Optional: Berries

Lunch:

• Pastured chicken breast with a green salad & paleo Caesar dressing or extra virgin olive oil & apple cider vinegar
• Bone broth

Afternoon:

• Cistus Tea (8 oz): Known for its immune-boosting properties

Dinner:

• Grass-fed beef or wild-caught salmon with roasted butternut squash, carrots, or sweet potato, and sautéed chard in 1 tsp ghee

Before Bed:

• Cistus Tea (8 oz)

Optional Snacks:

• Coconut yogurt (CoYo, Culina) with berries
• Fresh fruit with raw macadamia nuts, sprouted almond butter or coconut butter
• Bone broth
• Chicken salad with paleo mayo or another high-protein, nutrient-dense snack
• Beet juice (4-8 oz)

Daily DetoxToxins are the “elephants in the room” no one is really talking about in the conventional cancer world that are contributing to the growth of cancer diagnoses in modern times. We are exposed to over 100,000 unregulated toxins in our air, food, hygiene and cleaning products, foods, water and beyond every single day, making “daily detox” essential for keeping toxins at bay. This is one of the most significant alternative treatments for cancer.

Some of my favorite strategies to facilitate toxin elimination include:

• Daily sweat (exercise, sauna, heated yoga)
• Avoiding toxic beauty, cleaning & hygiene products
• Avoiding fragrances, plug-ins and perfumes
• Using a quality air filter in my home space and living in mold-free homes
• Drinking celery juice and/or beet juice on an empty stomach
• Sipping Cistus Tea, Green Tea and Detox Tea
• Hydrogen tablets & Chlorella tablets
• Organic cilantro, oregano and basil to foods
• Eating 2-3 servings of dark leafy (organic) greens daily

Adjunctive TherapiesAdjunctive therapies can enhance the effects of your alternative treatments for cancer and support overall wellness. Some top considerations include:

• Ozone Sauna: Helps with cell turnover and detoxification by introducing ozone into the body.
• Infrared Sauna: Promotes detoxification and relaxation through heat therapy.
• IV Therapies: Administering high doses of glutathione, magnesium, and Vitamin C (up to 20,000 mg) can support immune function and detoxification.
• Hyperbaric Oxygen Therapy. Cancer cells typically thrive in low-oxygen environments. HBOT increases the oxygen concentration in tissues, which can inhibit the growth of cancer cells and enhance the effectiveness of treatments like radiation therapy.
• Lymphatic Drainage, using technologies like Flowpresso and shake or vibration plates. Efficient lymphatic drainage helps clear toxins and metabolic waste products from the body, which can accumulate during cancer treatments.
• Ammortal Chamber Bed. These beds often use a combination of therapies like infrared light, magnetic fields, and vibrational frequencies to promote cellular regeneration and repair, which can be particularly beneficial for tissues damaged by cancer treatments.
• Coffee Enemas & Castor Oil Packs (over the liver and gallbladder). By stimulating bile production and opening up detoxification pathways, coffee enemas and castor oil packs may help remove toxins that accumulate in the body due to cancer and its treatments.

SupplementationA well-rounded supplement regimen can fill nutritional gaps and provide additional support. The goal with supplements is to therapeutically support the body with the “right tools” to heal itself—including supports for mitochondria, gut, lymphatic and detoxification drainage, and immunity—all mechanisms at play in cancer recovery. Supplements will vary depending on both specific cancer types as well as current medications. It is best to consult with a functional medicine practitioner and your healthcare providers for specific protocols and supports. This is one of the key factors if you are looking for alternative treatments for cancer.

Generally speaking, some of my top “body boosting” supplements as part of the alternative treatments for cancer include the following:

PS. You can find the majority of practitioner-grade supplements on the Fullscript Store (HERE) and get 10% off automatically at check out.

Minerals:

• Fulvic Minerals
• ION Biome

Lymph/Detox:

• Lymphatic Drainage Homeopathy
• Hydrogen Tablets
• Chlorella Tablets

Antioxidant & Mitochondrial Support:

• Mitochondrial Support, like ATP 360 (use code LAXNT to order)
• Liposomal Vitamin C
• Liposomal Glutathione
• Resveratrol
• Liposomal Curcumin
• Vitamin D
• Magnesium

Gut Health & Immune Support

• Spore-Based Probiotics
• Seed Probiotic
• Prebiotic Fiber
• Monolaurin
• Proteolytic Enzymes

Note: You can find the majority of practitioner-grade supplements on the Fullscript Store (HERE) and get 10% off automatically at check out.

Gut Brain ScienceLast, but not least, we cannot talk about “alternative treatments for cancer” without talking about resolving the “issues in our tissues”—the root causes—of cancer with Gut Brain Science.

The framework of gut-brain science is built upon the fact that the gut and brain are directly connected—and both influence one another in the formation of disease and wellness alike. Stress in the brain sends signals down the gut-brain axis to the gut, which then sends out signals throughout the entire body to form disease, symptoms or promote wellness. Pay attention to this if you would consider alternative treatments for cancer.

Basically, dis-ease (stress) in our lives promotes disease (symptoms, imbalances) in the body.

According to “Gut Brain Science” (aka German New Medicine), symptoms and diseases, including cancer, are caused by unresolved psychological conflicts and emotional distress. According to Gut Brain Science, resolving these conflicts is crucial for healing especially if you want to use alternative treatments for cancer. Here is how triage of cancer might be approached from the perspective of Gut Brain Science:

Step 1: Identify the Conflict

Gut Brain Science suggests that each type of cancer corresponds to a specific type of emotional or psychological conflict. The first step in triaging cancer according to Gut Brain Science is to identify the nature of this conflict:

• Biological Conflict: Determine the type of conflict believed to trigger the specific cancer (e.g., a “loss conflict” for lung cancer, a “self-devaluation conflict” for bone cancer).
• Life Event: Pinpoint the event or series of events that may have triggered the conflict. This might involve discussing significant life changes, traumas, or stresses that occurred before the onset of cancer.

Step 2: Brain and Organ Correlation

Gut Brain Science posits that there is a direct correlation between the brain, the psyche, and the affected organ. After identifying the conflict, the next step is to understand how this conflict manifests in the body:

• Brain Scans: Gut Brain Science practitioners may evenuse brain scans (CT scans) to identify areas of activity or “Hamer Foci” (specific patterns in the brain) corresponding to the conflict shock.
• Organ Involvement: Determine which organ or tissue is affected by the conflict. According to Gut Brain Science, different layers of the brain control different organs and tissues, reflecting the type of conflict.

Step 3: Conflict Resolution

The central tenet of Gut Brain Science is that resolving the identified conflict is crucial part of alternative treatments for cancer and healing:

• Therapeutic Dialogue: Engage in a therapeutic process to address and resolve the emotional conflict. This might involve counseling, psychotherapy, or other supportive therapies to help the patient confront and resolve their psychological distress.
• Support System: Strengthen the patient’s support system, involving family, friends, or support groups to aid in emotional healing and provide a safe environment for conflict resolution. Such an important factor if you choose alternative treatments for cancer.

Step 4: Monitoring Healing Phases

Gut Brain Science describes two main phases in the development and healing of diseases:

• Conflict-Active Phase: The phase when the conflict is active, leading to the proliferation of cancer cells or tissue breakdown.
• Healing Phase: Once the conflict is resolved, the body enters the healing phase, which may involve inflammation, swelling, fever, or other symptoms as the body repairs itself.

Monitor the patient’s progress through these phases:

• Symptom Tracking: Keep detailed records of symptoms and changes in the patient’s condition. Symptoms might worsen temporarily during the healing phase before improvement occurs.
• Medical Support: Provide medical support as necessary to manage symptoms and complications during the healing process. While Gut Brain Science and alternative treatments for cancer focuses on conflict resolution, traditional medical interventions might still be required to ensure the patient’s safety and comfort.

Step 5: Reinforcement and Follow-Up

Ensure ongoing support and reinforcement to prevent recurrence:

• Regular Follow-Up: Schedule regular follow-up appointments to monitor the patient’s emotional and physical health, addressing any new conflicts or stressors promptly.
• Lifestyle Modifications: Encourage lifestyle changes that promote overall well-being, such as stress management techniques, healthy diet, exercise, and maintaining strong social connections.
• Preventive Measures: Educate the patient on recognizing potential conflicts early and developing healthy coping mechanisms to prevent future health issues.

In summary, triage of cancer from a Gut Brain Science perspective focuses on identifying and resolving underlying psychological conflicts believed to cause the disease. By addressing the emotional root cause, Gut Brain Science and alternative treatments for cancer aim to support the body’s natural healing processes.

Conclusion

By integrating these alternative treatments for cancer into your cancer care plan, you can support your body’s natural healing processes, improve your overall well-being, and enhance the effectiveness of conventional treatments. Remember, every step you take towards better health, no matter how small, is a victory in your healing journey. Always consult with your healthcare provider before making any significant changes to your treatment plan.

Need support in your healing from cancer naturally or an adjunctive alternative treatments for cancer to compliment your current team and cancer treatments? Book a complimentary health strategy call today to learn more about how we can help you optimize and thrive!

The post Alternative Treatments for Cancer: 6 Strategies to Heal Cancer Naturally with Functional Medicine appeared first on Meet Dr. Lauryn.

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Newsflash: You Can Eat Food and clear liquid fasting is NO LONGER the “gold standard” for a colonoscopy prep diet!

In other words: You may be able to eat the day before your colonoscopy. Read on to learn more about how to eat (and survive) during your Colonoscopy Prep Diet.

Note: If you’re looking for personal support, let’s help you optimize and take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today to find out how both myself and my clinic can help you feel good, inside and out.

The Colonoscopy Prep Diet = No Fun!As colon cancer is on the rise in people younger than age 50, national guidelines have recently pushed the starting age for colon cancer screening with a colonoscopy down to 45.

Preparing for a colonoscopy is NO FUN task—especially if you want to do it holistically or you follow a Paleo or Autoimmune Protocol (AIP diet).

In fact, patients rate the colonoscopy prep diet and medication guidelines as the most difficult aspect of a colonoscopy. This is due in part to the unavoidable, unpleasant process of drinking a laxative (and pooping the entire day before) so that we can get a clear view of the colon.

Additionally, there’s a second, unnecessary part: Most colonoscopy instructions direct the patient to stick to a clear liquids-only diet for much of the day before, or even for the entire day in order to reduce the amount of solid waste during your scope.

It’s true: diet matters for colon cleansing, as certain foods can greatly block the doctor’s view of the colon, including: corn, nuts, grains, seeds, and several types of vegetables. However, there are ACTUALLY many solid foods that people CAN eat during colonoscopy prep WITHOUT affecting the quality of their colonoscopy.

If you’re wondering “what to eat” or what to expect the day before a colonoscopy (and how to survive with a holistic colonoscopy prep), here’s all you need to know to “survive” the colonoscopy prep diet.

Traditional Colonoscopy Prep Problems: Inflammatory Foods & OUTDATED Advice!(ie. The “Old” Colonoscopy Prep Diet)

Standard colonoscopy prep and the actual procedure really only involves about 48-hours of your time. In order for the doctor to be able to clearly see inside your colon with the scope, all needs to be clear, which means:

• Liquid fasting for approximately 24 hours prior to the colonoscopy
• Consuming a large amount of “special poo juice” (i.e. stool softeners and laxative)
• Making friends with the toilet for the latter part of the day

Some doctors may also suggest that you eat a soft and pureed foods at least 3 days prior to your appointment in order to make things easier to pass and this can be helpful (but it is not be 100% necessary).

Unfortunately, the traditional colonoscopy prep diet ALSO includes many “non-holistic” rituals that can make the entire colonoscopy prep experience tricky—especially for those who prefer to eat “real food” and/or who have food intolerances.

Traditional colonoscopy prep instructions the day before your exam often include:

• Drinking Gatorade and Propel to re-hydrate with “electrolytes” (and sugar and sweeteners!)
• Sucking on sugary popsicles and candies
• Eating Jell-O
• Drinking Kool-Aid and sodas, like Sprite and Ginger Ale

Translation: Starve!

While your fasting colonoscopy prep diet is really ONLY for a day (and you can do anything for one day—even if it’s not your “norm”!), however, if you’re NOT in to blood sugar rushes, food dyes and artificial sweeteners, even one day of these things can feel long and agonizing.

Moreover, as of the writing of this article, recent studies and updated “colonoscopy prep diet” guidelines actually show that patients may NOT need to actually “clear liquid-only fast” at all the day before surgery!

Yup, you heard that correctly.

Clear Liquid Fasting is NO LONGER NECESSARY for Colonoscopy PrepEnter: A “low-residue” colonoscopy prep diet—basically: a vegetable free diet, heavy on protein and “easy to digest” starches. Believe it or not: Low residue diets are actually just as effective (and much more easy to “endure” than a diet restricted to clear liquids only) for colonoscopy prep. (After all, you never see a chunk of chicken in your stool!).

In fact, there is abundant data to prove that a pre-colonoscopy diet that includes solid foods is safe and effective.

One large, randomized trial compared the results of two diet instructions the day before colonoscopy:

• One group consumed the standard colonoscopy prep diet: clear liquids only
• The other group ate a “low residue” diet that permited solid foods with meat and starch

Interestingly, the solid diet group had just as good of “elimination” as the clear-liquids-only group. However, there was one BIG difference: The patients who were allowed to eat solid food reported “higher satisfaction” with the colonoscopy prep diet and were actually less likely to cancel their colonoscopy appointments.

Another systematic review identified 13 randomized trials comparing a low-residue colonoscopy prep diet to a clear liquid one. Not a single trial discovered that a clear liquid diet resulted in better cleansing. Moreover, the low-residue diet was consistently rated by patients as more tolerable than the clear liquid diet.

Unfortunately, specialists continue to provide OUTDATED and disproven recommendations on colonoscopy bowel preparation that make the process more difficult for the millions of patients who undergo colonoscopy every year.

We have known for more than 10 years that there is an easier diet to prescribe before a colonoscopy. Yet GI doctors stubbornly prescribe to the clear-liquid diet!

Exhibit A: I Passed Out from Low Blood Sugar During My Colonoscopy Prep!I had a colonoscopy in my late 20’s to evaluate for irritable bowel disease and celiac disease.

Going into the prep, I was a “real food eater”—meaning, I did not eat food dyes, sweeteners or processed foods.

I’ll admit, when I saw the words “Gatorade” and “Miralax” as part of my colonoscopy prep, I was sick (I don’t remember the last time I drank Gatorade). And, come colonoscopy prep day, and my body definitely did not like it or the Jell-O diet.

Long story short, by 10 pm, my blood sugar and electrolytes were all over the map!

• Lightheaded and dizzy
• Cold sweat on my brow
• Heart beating faster
• Shortness of breath

Ten-minutes later, I began walking back up the stairs to climb back in bed, and the next thing I knew, I knocked on the door to my mom’s room who was in town to help me out, saying, “Mom, I don’t feel well…” and…

I passed out. On the floor. To say the least, the event was very traumatic, as I began shaking and convulsing on the floor.

An hour later, I found myself in the ER, on IV fluids with a prognosis of “low blood sugar” and electrolyte imbalance, waiting out my colonoscopy procedure start time at 7 a.m.

Enter: The NEED for natural colonoscopy prep diet and supplement options…and actual food!

Natural Colonoscopy Prep Diet & Supplements: What to Eat Prior to Your Colonoscopy (Paleo & AIP Friendly)So, now it’s your turn! Got a colonoscopy coming up?

In the remainder of this article, you will find a sample holistic colonoscopy prep diet—one that includes solid “low residue” foods, and another option that includes liquids only.

Discuss your strategy with your doctor, show them the studies, and here’s to happy colonoscopy prep diet and cleansing!

Note: If you’re looking for personal support, let’s help you optimize and take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today to find out how both myself and my clinic can help you feel good, inside and out.

3 DAYS BEFORE YOUR COLONOSCOPY PREP DIETThree days before a colonoscopy, I recommend focusing your digestive energy on eating foods that are “easy to digest.”

EAT THIS:Eat “easy to digest” anti-inflammatory foods; Opt for cooked (vs raw), softened and liquid-based foods, and soluble fibers, such as:

• Protein Smoothies
• Soft fruits: Bananas, cooked apples or pears/apple sauce, blueberries, melons, oranges
• Cooked, sautéed and steamed veggies (cauliflower mash, steamed green beans, sautéed greens, etc.)
• Starchy tubers (winter squash, cooked and cooled potatoes, carrots)
• Lightly roasted, sauteed, crockpot, baked, boiled meats
• Broiled or baked fish
• Pastured eggs (if you tolerate eggs)
• Healthy fats (avocados, ghee, grass-fed butter, coconut oil, extra virgin olive oil, etc.)
• Creamy nut butters (macadamia nut, almond, etc.)

NOT THAT:

Avoid “difficult to digest” foods, including:

• Inflammatory foods (gluten/wheat, grains, dairy, sugar, seed oils, soy, fried foods, processed foods)
• Alcohol
• Raw vegetables and raw salads
• Raw fruit with skin or seeds (such as strawberries)
• Whole nuts/seeds
• Beans/legumes
• Popcorn
• Charred/overcooked meats and vegetables

3 Day Sample “Easy to Digest” Meals

Day #1

• Breakfast: Protein Smoothie (beef protein, no-sugar almond/coconut milk, 1/2 banana, sunflower seed butter, cacao powder)
• Lunch: Pulled chicken salad w/ paleo mayo in a butter lettuce wrap, side roasted summer/zucchini squash or fermented vegetables
• Dinner: Baked salmon, boiled red potatoes w/ ghee, steamed asparagus

Day #2

• Breakfast: Scrambled eggs, organic turkey/ham or ground meat, avocado, slice gluten free paleo toast
• Lunch: 16 oz bone broth w/ chicken, sautéed mushrooms and chard
• Dinner: Burger patty, roasted winter squash, sauteed green beans

Day #3

• Breakfast: Protein Smoothie (beef protein, no-sugar almond/coconut milk, berries, nut butter)
• Lunch: Burger bowl: leftover burger patty, wilted greens, winter squash, avocado, paleo Cesar dressing
• Dinner: Crockpot chicken, roasted rainbow carrots, sauteed chard

COLONOSCOPY PREP (24 HOURS BEFORE YOUR COLONOSCOPY)

You have TWO OPTIONS for your prep day—either include solid foods OR just “do liquids” all day.

OPTION #1: EAT “LOW RESIDUE” FOOD FOODS + LIQUIDS 24-HOURS BEFORE PROCEDURE

• Pre-Breakfast: 8 oz mineral water + optional: 8-16 oz Celery Juice
• Breakfast: Scrambled Eggs or Roasted Chicken, Cantaloupe Slices
• Lunch: Baked Salmon or Burger Patties, 1/2 Cup White Rice or 1 Cup Winter Squash, 1 tbsp Extra Virgin Olive Oil
• Snack: Cup of Bone Broth or Protein Shake (shake up in water) w/ 1/4 Chocolate LMNT Packet
• Dinner: 16 oz Bone Broth, Skinless Chicken Breast
• Dessert: Chocolate “Fudgsicle” (see recipe below) and/or Herbal Tea

OPTION #2: CONSUME LIQUIDS ALL DAY

• Pre-Breakfast: 8 oz mineral water + optional: 8-16 oz Celery Juice
• Breakfast: 16 oz Bone Broth w/ sea salt & collagen peptides
  • Optional: Eat a simple meat and low-residue carb meal if you eat 22-24 hours before the procedure the next day
    • Example: Burger patty(s), avocado slices, sauteed baby bok choy
    • Example: Chicken thighs, 1/2 cup white rice, 1 tbsp grass-fed butter
    • Example: Baked salmon, boiled red potatoes, 1 tbsp extra virgin olive oil
• Snack: Protein Popsicle or Amino Acids (1 scoop, shake up in water)
• Lunch: 16 oz Bone Broth w/ sea salt
• Snack: Protein Shake (shake up in water) w/ 1/4 Chocolate LMNT Packet
• Dinner: 16 oz Bone Broth w/ sea salt
• Dessert: Homemade Jell-O or LMNT/Protein Popsicles* (see below for recipes)

COLONOSCOPY PREP DIET FOOD LIST

Stock up if you hit the store or online:

HYDRATION

• Mineral Water
• Tea and black coffee (without any milk, cream, etc)
• LMNT Packets (to add to water)
• Celery Juice
• Zevia Ginger Ale
• Coconut Water

LIQUID PROTEINS

• Bone Broth including chicken, beef, or mushroom
• Amino Acids (like these)
• Paleo Protein Powder (here or here)
• LMNT Popsicles or Protein Popsicles (see end of the article for the recipe)
• Homemade Jello-O or other gelatin without fruit (no red or purple dye; see end of the article for the recipe)

SOLID FOODS

Proteins: Chicken, Beef, Fish, Eggs

Carbs: Winter Squash, Summer Squash, Boiled Carrots, White Rice

Potatoes: Red Potatoes, Yukon Gold Potatoes, Fingerling Potatoes

Fruits: Melon, Blueberries, Applesauce/Stewed Apples, Bananas

Healthy Fats: Grassfed Butter, Ghee, Extra Virgin Olive Oil

RECIPES[1] JELLO

Ingredients

• 2 cups of water
• 1 packet of unflavored gelatin (or about 2.5 teaspoons)
• 1 cup of unsweetened flavored tea or zero-carb electrolyte drink (optional for flavor)
• 1 cup of cold water
• 1-2 tablespoons of your preferred keto-friendly sweetener (such as erythritol, monk fruit sweetener, or stevia) to taste
• 1 teaspoon of vanilla extract (optional for additional flavor)

Directions

1. Prep the gelatin. In a medium-sized bowl, add 1 cup of cold water. Sprinkle the gelatin over the cold water and let it sit for 5 minutes to bloom.
2. Heat the water. In a saucepan, bring 2 cups of water to a boil. If using unsweetened flavored tea or a zero-carb electrolyte drink, you can use 1 cup of boiling water and 1 cup of the flavored drink instead of 2 cups of plain water.
3. Dissolve the Gelatin: Pour the boiling water over the bloomed gelatin and stir until the gelatin is fully dissolved.
4. Sweeten and Flavor: Add your preferred keto-friendly sweetener to taste, stirring until fully dissolved. Add the vanilla extract if using, and stir well. If you want to add food coloring, do so at this stage and stir until the color is evenly distributed.
5. Chill the Mixture: Pour the gelatin mixture into a large dish or individual serving dishes. Place in the refrigerator and let it set for at least 4 hours, or until firm.

FUDGSICLE

Ingredients

• 3 tbsp chocolate protein powder
• 1 tbsp almond butter or sunflower seed butter
• 1 dropper stevia or monk fruit or 1/2 tbsp raw honey
• 1/4 tsp sea salt
• 16 ounces coconut milk or almond milk

Directions

1. Mix all ingredients well in a blender.
2. Pour into popsicle molds leaving room for expansion.
3. Place in freezer to freeze overnight.

LMNT POPSICLES

Ingredients

• 2 packets LMNT electrolytes flavor of your choice
• 16 ounces water

Directions

1. Mix LMNT and water well.
2. Pour into popsicle molds leaving room for expansion.
3. Place in freezer to freeze overnight.

PROTEIN POPSICLES

Ingredients

• 2 scoops Pure Paleo Protein Powder (chocolate, vanilla or both)
• 16 ounces water or unsweetened almond milk (like MALK)
• Pinch sea salt

Directions

1. Place all the ingredients in a blender and blend until smooth.
2. Pour into popsicle molds leaving room for expansion.
3. Place in freezer to freeze overnight.

Note: If you’re looking for personal support, let’s help you optimize and take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today to find out how both myself and my clinic can help you feel good, inside and out.

The post Holistic Colonoscopy Prep Diet & Supplements: Prep for a Colonoscopy Naturally appeared first on Meet Dr. Lauryn.

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Shortness of breath, a stuffy nose and sinus congestion got you down and still looking for the best nose cleanse strategies that work for you?

Look no further than these 8 nose cleanse strategies to irrigate your nose and cleanse your sinuses naturally! Here’s to better breathing!

Sinus congestion and a stuffy nose affects at least 1 out of 2 people on a regular basis. And, considering the fact that 1 out of 2 buildings and homes also has toxic mold, it’s no secret why!

Buh-Bye Flonase! Hello Hydrogen Peroxide Nasal Rinses & More Nose Cleanse Strategies!Personally, this was my story! Shortness of breath “ruled my life” for almost a decade during which I lived in and out of homes with toxic mold. During most of that time, I had NO IDEA that I was breathing in toxic mold spores every day; and most doctors that I consulted with chalked my shortness of breath to be related to allergies and asthma. As a result, they prescribed me steroids, antihistamines (like Benadryl and Claritin), nasal sprays (like Afrin and Flonase) and inhalers with little to no long term improvement in my symptoms.

Moreover, the side effects of many of these methods further complicated how I felt.

For example, both Afrin (oxymetazoline) and Flonase (fluticasone propionate) are commonly used nasal sprays for treating nasal congestion and allergies, and while they may “clear” your nose, they also can trigger symptoms like increased blood pressure, heart rate irregularities, anxiety, dizziness, exacerbated adrenal fatigue and immune suppression. The same thing goes for steroids, which triggered tachycardia (increased heart rate), headaches and increased shortness of breath when the side effects wore off.

The reality? I had clogged nasal passages from toxic mold and I needed a good (natural) nose cleanse strategies daily (along with a mold detox) to kick my shortness of breath, fatigue and nasal congestion!

Nose cleanse strategies, or “nasal hygiene,” is just like brushing your teeth! In order to have clear nose passages (or white teeth), consistency with proper nose cleansing practices is essential.

Even if you don’t live in toxic mold or need to detox mold, nose cleanse strategies are bio-recharging to up level your energy, fitness, sleep quality, digestion and stress levels.

The 8 Nose Cleanse Strategies to Breathe Better Naturally!#1. Nasal IrrigationMove over NetiPot, there is a much easier NeilMed or Nasopure in town. Fill the squeeze tubes with distilled or filtered water plus the sea salt solution that is included in the box and irrigate your nose 2 to 3 squeezes on each side once or twice per day.

Bonus: Hydrogen Peroxide Nasal Rinses

Fill your Netipot, Nasopure or NeilMed with 1 to 2 tsp of 3% hydrogen peroxide and some distilled or filtered water and let the rinses come!

#2. HomeopathyLong before Afrin, Flonase and antibiotics, there was homeopathy— an age old medicine for naturally helping the body come back to balance. Try one of the most popular nose cleanse strategies with Boiron’s or Hyland’s tablets, or my personal favorite tinctures Sinus Tone or Drainage Tone.

#3. PropolisPropolis —the active ingredient in honey—can be beneficial for relieving sinus congestion due to its antimicrobial, anti-inflammatory, and immune-boosting properties. For one, propolis has strong antibacterial, antiviral, and antifungal properties. It can help fight off the pathogens that cause sinus infections, as well as simply “open up” and clear nasal passages for better breathing. There are several ways you can use it including:

• Propolis Spray
• Propolis Tincture
• Inhalation (Adding a few drops of propolis tincture to hot water and inhaling the steam to open up nasal pathways)
• Oral Consumption

#4. Nose TapingBreathe better by trying one of the easiest nose cleanse strategies with nasal tape stripes that help open up nasal passages, especially while sleeping or working out. These are worth every penny.

#5. Saline SpraySaline spray like Xlear is a natural nose cleanse agent that helps keep passages free of debris. Spray it gently into each nostril while inhaling lightly to ensure the solution reaches the sinuses. Use as needed.

#6. Natural Anti-HistaminesNatural antihistamines like Histoplex and Histaquel are great nose cleanse strategies that can help alleviate sinus congestion by reducing the body’s histamine response. Histamines are chemicals released by the immune system during allergic reactions, which can cause symptoms such as nasal congestion, sneezing, itching, and swelling. By inhibiting the effects of histamine, natural antihistamines can help relieve these symptoms and improve overall sinus health.

#7. Biofeedback Biofeedback and deep breathing are complementary nose cleanse strategies that can help with nose cleansing by promoting relaxation, reducing stress, and improving the efficiency of the respiratory system.

Biofeedback is a technique that uses electronic monitoring to help individuals gain awareness and control over certain physiological functions. By using biofeedback, you can learn to manage your body’s response to stress and improve your overall respiratory function, which can aid in nasal and sinus cleansing.

HeartMath is the gold standard and one of the greatest nose cleanse strategies. Muse and RESPeRATE are other fan faves.

As one of the most excellent nose cleanse strategies, deep breathing exercises involve slow, controlled inhalation and exhalation, which can help clear the nasal passages, improve lung function, and reduce stress.

Deep Breathing Exercises: Diaphragmatic Breathing*:

Sit or lie down in a comfortable position.Place one hand on your chest and the other on your abdomen.Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.Exhale slowly through your mouth, allowing your abdomen to fall.Repeat for several minutes, focusing on slow and controlled breaths.

• Alternate Nostril Breathing (Nadi Shodhana):
  • Sit comfortably with your spine straight and shoulders relaxed.
  • Close your right nostril with your right thumb and inhale deeply through your left nostril.
  • Close your left nostril with your right ring finger, then release your right nostril and exhale through it.
  • Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
  • Continue alternating nostrils for several minutes, focusing on smooth and even breaths.

#8. NebulizeA nebulizer is a medical device that converts liquid medication into a fine mist, which can be inhaled directly into the lungs through a mask or mouthpiece. By clearing mucus and reducing inflammation, a nebulizer can help improve overall breathing and alleviate symptoms associated with sinus congestion, such as stuffiness and pressure.

You can add a variety of nose cleansing agents to your nebulizer, including: Biocidin LSF (a natural “antibiotic” for sinus infections), liposomal glutathione or my personal favorite, hydrogen peroxide.

Food-grade hydrogen peroxide(H₂O₂) is a powerful disinfectant and oxidizing agent that can be used in various applications, including sinus health. When appropriately diluted, it can help clear sinuses by killing bacteria, viruses, and fungi that may cause sinus infections or congestion. By loosening mucus and killing pathogens, hydrogen peroxide can reduce inflammation in the nasal passages and sinuses, helping to alleviate congestion and improve airflow.

Note: It’s crucial to dilute food-grade hydrogen peroxide before using it for sinus irrigation. A common dilution is a 3% hydrogen peroxide solution.

Bonus: Hydrogen Peroxide Nasal Rinses Fill your Netipot, Nasopure or NeilMed with 1 tablespoon of 3% hydrogen peroxide and some distilled or filtered water. Lean over a sink, tilt your head to one side, and pour the solution into one nostril, allowing it to flow through the nasal passages and out the other nostril. Repeat on the other side.

Summary

In conclusion, there are SEVERAL alternatives to Afrin, Flonase and antibiotics for cleansing your nose and sinuses. Try one or multiple natural nose cleanse strategies and better breathing is yours for the taking!

Note: If you’re looking for personal support, let’s help you optimize and take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today to find out how both myself and my clinic can help you feel good, inside and out.

The post 8 Nose Cleanse Strategies to Breathe Better And Detox Mold Naturally appeared first on Meet Dr. Lauryn.

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Is there something wrong with chronic cardio? This is a long-duration and repetitive cardiovascular exercise. Chronic cardio exceeds aerobic threshold which is 80-85% of your maximum heart rate. The individual aerobic threshold is dependent on fitness level, age, and health status.

Q. What about cardio? Where does running, spin and machines fit into the mix? To “get lean” and tone up, you need to do cardio right?

Answer: NOPE.

The age old belief: “I need to do cardio to get lean and fit” is so 1990’s! (ie. it’s dead).

The age old belief: “I need to do cardio to get lean and fit” is so 1990’s! (ie. it’s dead).

See if any of these other common “cardio beliefs” sound familiar:

• I’m lazy if I don’t do cardio, or I’m scared if I stop cardio, I’ll get lazy, and completely stop!
• If I don’t do cardio, I’m going to get fat
• I need to do cardio to be “toned” and fit
• If I stop cardio, I’ll lose my fitness
• Cardio is something I’ve always been good at…so I need to stay the best
• If I stop cardio, I won’t know how to deal with some of the uncomfortable emotions and situations that I can’t control during the day
• Cardio makes me feel more in control
• If I “listen to my body,” I just want to do more cardio!

Contrary to popular belief, running like a hamster on a wheel every day in spin class, on the stair master, elliptical or running trail does not build a lean, toned body like weight training, HIIT, bodyweight resistance, walking, yoga and pilates does.

Have you ever compared a picture of an ultra marathon runner or elliptical jockey to a sprinter, pilates trainer, bodyweight ninja or strength trainer?

Excess cardio runs the body and metabolism into the ground much more readily, and does not provide the dynamic, power, resistance based movements that lean muscle and tone loves. Heck, excess cardio even runs down your muscle, slows down metabolism (ie. Cortisol) and can even lead to excess storage of body fat, especially around your waistline.

There are 3 types of “chronic cardio” that can take a toll on the body:

1. Excess time and/or frequency spent doing cardio (machines, running, daily spin classes, etc.)
2. Excess intensity (pushing your speed, miles, effort)
3. Lack of recovery (under-eating, under-sleeping, not mixing it up)

Couple any one of these with the incessant or mandated need to do cardio (ie. forcing yourself to do cardio even on some days when it really is not the best use of time (ie you could be hanging out with family/ friends, baking, getting work done, etc), and you DO NOT HAVE FREEDOM.

However, even if you know that excess cardio is NOT “IDEAL” to “TONE UP” or do every single day…WHAT DO YOU DO IF YOU LOVE CARDIO—YOU’RE ALMOST ADDICTED, AND YOU JUST WANT TO DO MORE CARDIO?!

Like: on one hand you want FREEDOM to live your life OUTSIDE of the gym or workout “mandates” AND you want a toned lean body that LESS cardio brings…

BUT on another hand, your cardio addiction feeds another part of you and your identity—you’re good at it, it’s your morning routine, you love how it makes you feel…

What do you do if you want a relationship with exercise that ADDS to life, rather than strips away from it—a relationship with exercise based upon body love, energy and confidence vs. associated with weight, food and fear?

Great questions! And here’s what worked for me:

Step #1: BRAIN DUMP YOUR FITNESS RULES & LIMITING BELIEFS

Brain dump your current limiting beliefs and rules about cardio, fitness, your body and food if applicable. Nothing is off limits. Be brutally honest.

Step #2: CREATE YOUR AVATAR—IDEAL YOU

Next: Brain dump who “higher you” is – “that” girl or “that” guy who has a kick butt relationship with fitness, your body, food, other people, a growth mindset and more freedom to live your life in all areas. Don’t let your inner critic tell you “No! That’s not possible!” Just create HIGHER SELF YOU with bullets, phrases or even writing about a day in the life as ideal you.

Step #3: REFRAME YOUR OLD BELIEFS & SATURATE YOURSELF WITH TRUTH

Now, go back to step #1, and now it’s time to create NEW TRUTHS that combat the OLD LIES, for example:

“Chronic cardio makes me think of a stringy muscled sickly looking marathon runner who is not really thriving, or of a 40-something year old woman running like a hamster on a wheel at Orange Theory, hating on her body and trying to burn calories.”

“Chronic cardio slows my metabolism down.”

“Excess cardio wastes hours of my life in a gym when the gym is actually meant to energize me to live my life OUTSIDE the gym”

“Chronic cardio wrecks a healthy gut microbiome, imbalances hormones and stresses out the body.

Then SATURATE YOURSELF with truth: Create 1 to 3 “power statements” (gut luv mantras) that affirm your HIGHER SELF and begin saying them DAILY morning, evening and anytime cardio habits want to come in

Step #4: ACT “AS IF” YOU ARE IDEAL YOU

Work it! Put on the “super hero” cape or “costume” of your ideal self and act AS IF you are that guy or that girl today. Envision feeling, acting, sounding, thinking like your ideal self. Every night before bed, visualize ideal “you”—your ideal body and mind and relationship with exercise, food, your body and health. Believing is seeing. So as you think, therefore you WILL become.

Step #5: CHANNEL YOUR ENERGY ELSEWHERE

Now that you have some time (and life) back, where else can you channel your energy? Make a list of some possible alternative “outlets” to channel the excess time you were spending in the gym elsewhere.

Time for “quiet time”—meditation, reflection, breath work, journaling

Recovery — sauna, cold plunge, stretching, body work

Work on your business

Connect socially and with loved ones/significant others

Tap into your creative self (acting, dancing, writing, art, photography, creating, crafting)

Volunteer

Get in the Word

Read a book

Personal growth work

The sky is the limit!

CONCLUSION

Phew! We’ve covered A LOT of ground!

Here’s to lifting weights, toning up, body love and exercise freedom—not “bulking up” or being bound in chains to a Stairmaster!

If you’re looking for personal support, let’s optimize your metabolism, body confidence and help you take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today.

The post How to Give Up Chronic Cardio Without Gaining Weight appeared first on Meet Dr. Lauryn.

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“I don’t want to get bulky, and I need the best the weight lifting strategies to achieve it” #saidMostWomen. The good ol’ “get toned” vs. “get bulky” debate has troubled many females in the weight room for years.

While many fitness professionals and our male counterparts promise that “getting bulky” is practically impossible from weight training alone—telling us that testosterone, diet and steroids have something to do with it…for some women, it’s hard to believe. This has not been their experience, finding that, for their body type, they actually do put on muscle more easily when they add weight to the bar.

Other women simply avoid this dilemma all together — staying out of the weight room, and turning more to cardio — spin, running, spin, running, stair master, spin, running—or “little muscle” based exercise—like pilates, barre, bootcamps and pink dumbbells.

One client recently stated, “I love lifting weights and I feel stronger BUT…it feels like when I do incorporate heavy lifts – like heavy squats, deadlifts, etc, my legs and butt just get bigger. How do you lift weights, or even more and not gain weight or bulk?!”

Let’s unpack it, including 9 weight lifting strategies for toned lean muscles and how to break up with chronic cardio without gaining weight. Freedom.

And of course: if you’re looking for personal support, let’s optimize your metabolism, body confidence and help you take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today.

START HERE: UNDERSTAND YOUR FITNESS GOALSWithout vision, the people parish.

Translation: In order to “see results” and “success” in the gym, you need to know where you are going—what are your fitness goals?

Yes, we assume your goals are to “not get bulky”—but the human brain doesn’t process “negatives” well. It hates the word: “Not.”

When you say, “I do NOT want to get bulky,” uour subconscious mind actually hears, “I do WANT to GET BULKY.” It deletes the word “NOT.” Basically where our focus goes, our energy and direction goes. Your focus is on NOT GETTING BULKY—so your subconscious mind hones in on that word BULKY.

So, I’ll ask it again: What are your fitness goals—beyond what you DON’T want?

“I want to feel confident.”
“I want to get faster.”
“I want to keep up with my kids—or grandkids one day.”
“I want to FEEL toned, lean, light, vibrant.”
“I want a better thought life.”
“I want vibrancy and energy.”

Where your focus goes, your energy will flow, and simply by focusing more on what you do want and making your workouts a positive, high vibration experience (versus a fear-based, scarcity-minded experience—running from bulk), you are already going in the “right direction.”

TONING UP VS. “GETTING BULKY”: MY EXPERIENCE AND WHAT THE SCIENCE SAYSDisclaimer: Hi, my name is Dr. Lauryn. I lift heavier weights—almost daily—and I’ve never “bulked up” in my life.

In fact, I’ve always tended towards “toning up” or building “leaner” muscles without trying to tone up! I don’t do “baby weights” or excess crunches.

• I don’t completely eliminate carbs.
• I don’t run like a hamster on a wheel on a treadmill or run for miles on the trail or spin hours away in a dark room.
• I don’t spot train.
• I do full-body style workouts and lift (relatively) heavy for my body type.
• And ultimately, I don’t hate on my body when I train.
• I speak loving thoughts and focus on the energy, life and vibrancy that training brings me.
• And I have a body that I love and feel confident in because of it.

If you don’t believe me, here are a few myths and truths about toning up vs. getting bulky to help you think outside the box…

Common Myths & Truths: Toning Up vs. “Getting Bulky”Myth: Toning requires high repetitions with light weights.Truth: While high repetitions can contribute to muscular endurance, true toning involves a balance of strength training and fat loss. Incorporating heavier weights with lower repetitions can help build muscle mass and increase metabolism, leading to fat loss and a toned appearance.

Myth: Toning only targets specific muscles.Truth: Toning involves full-body workouts that engage multiple muscle groups simultaneously. Compound exercises like squats, deadlifts, push-ups and all core engaging exercises are effective for toning as they work multiple muscles at once, leading to a balanced physique.

Myth: Some people just can’t tone up.Truth: Anyone can “tone up.” Toning up is simply the process of increasing muscle definition and decreasing body fat to achieve a leaner, more sculpted appearance. The result of toning up is a well-defined, athletic physique with visible muscle definition and reduced body fat percentage.. This goal can be achieved by anyone through a combination of strength training exercises, such as lifting weights or bodyweight exercises, strategic cardio activities to burn excess fat (like HIIT), an active happy lifestyle (walking), a nutrient-dense balanced diet, a healthy gut and hormones and self-love.

Myth: Some people just get bulky—there’s no way around itTruth: Getting bulky involves increasing muscle mass and overall body size. This goal typically requires a focus on high-intensity strength training, with an emphasis on lifting heavy weights and consuming a caloric surplus to support muscle growth. However, for those who are “unintentionally” pre-dispositioned to “get bulky,” we must also consider: gut health, hormones and thyroid, mitochondria, detoxification (excess toxins in the body/fat), cardio (especially excess cardio) and macronutrient balance (ie. Some people feel better with less starch, higher protein; others are missing carbs completely and would see better results by adding some carbs back in).

Myth: Getting bulky happens easily if you lift heavy weightsTruth: Lifting weights actually boosts metabolism because more muscle requires more fuel and metabolizes nutrients much more efficiently. Basically: you can lift heavy and not bulk up—especially if you support your body outside the gym with other factors that build a lean, toned body, including: balanced nutrition (ie. Eating enough), cutting the chronic cardio (which makes you hold onto weight more easily), proper rest, balanced fitness (walking, yoga/mobility, HIIT and lighter weight days too), good gut health and balanced hormones (which both play a role in how your body puts on muscle).

Myth: “Bulking up” happens if you eat carbs and/or lots of protein.Truth: Balance. Balance. Balance. Protein, fat and fiber (carbs) actually all work synergistically and are essentials in any nutrition plan without needing to avoid or over-consume one macro in particular. The big idea: You can eat carbs and meat/protein without bulking up. Additionally, you need to eat enough fuel. Under-eating is a sneaky, under-talked about “root cause” that prevents “leaning out” when you weight train due to higher cortisol levels and hormone imbalances—your body has a harder time putting on or chiseling “lean muscle” in this state.

Myth: Heavy lifting always leads to a “muscle-bound” appearance.Truth: With proper balanced training—heavy weight lifting days, combined with lighter higher rep or “hypertrophy” weight lifting days, core work, HIIT training, walking, yoga/mobility—and, of course, nutrition, lean muscle mass can be gained (without sacrificing aesthetics).

9 WEIGHT LIFTING STRATEGIES TO TONE UP VS. GET BULKYAlright, the moment you’ve all been waiting for—8 weight lifting strategies to tone up vs. get bulky.

STRATEGY #1: EAT ENOUGHSimply put, under-eating fuel slows your metabolism, which in turn leads your body to hold on to whatever it’s got. Add a stressor—like weight lifting—to the mix in this state, and your body would rather “hold on” vs. lean out.

For example: When I personally bumped up my own macronutrient and caloric intake—adding in about 30 more grams of protein and 500 calories (from 70-80 grams protein daily to 100-110 grams of protein per day and from 1300-1500 calories to 1800-2000 calories per day), my lean muscles popped more!

Additionally my appetite increased. My energy went off the charts. My gut health, digestion and motility sped up. And my body said “thankyou!” I was fueling it more to support my love for movement, activity and living life to the fullest.

So…eat enough fuel.

STRATEGY #2: TWEAK CARBS, PROTEINS & FATSThe good ol’ saying, “results are 80% in the kitchen and 20% in the gym” need apply here (although that 80% of results also entails your mindset). Like a plant that needs water, sun and rich soil, your body need all three macronutrients.

But…can certain protein, carb and fat ratios make a difference? And should you legit count macros or do “carb cycling” or try ketosis or intermittent fasting?

Honestly, since my recovery from disordered eating I’ve never really been caught up in any of those strategies that diet culture promotes—instead preferring to keep it simple. Every BODY is different, and, given that, different nutrition tweaks will work differently for every BODY.

That said, what I’ve found for those who are desiring to “tone up” vs. “bulk up”, along with eating enough calorically, the following few notables can support:

• Add breakfast back in—if you cut it to to “fast”
• Keep intermittent fasting to a 12-14 hour window
• At meal times, eat in a blood sugar supportive way:
• Protein and greens first, starch near the end.
• Add a little bit of healthy fat to cook with and/or topically (such as drizzling olive oil on a winter squash, or adding some avocado to your burger patty).
• Swig 1 tbsp apple cider vinegar in 4 oz of water before or after meals to boost digestion and mitigate blood sugar spikes.
• Add sea salt to meals to taste.
• Consume quality fuel—local, seasonal, organic, grass-fed, pasture raised, nutrient dense foods. (I am not talking about 100 calorie snack packs here)
• Focus on getting enough protein: 0.8-1 gram of protein per pound of healthy bodyweight daily
• Add in cooked greens—1-2 times per day
• Add in/stick to 1-2 soluble and resistant starches daily: cooked and cooled potatoes, winter squashes, roasted carrots/beets, sweet potatoes, white jasmine rice, plantains. Best times to consume starch: in your next meal after a workout time and/or in your evening meal as you wind down for the day.
• Snack on a protein based snack or protein shake/bone broth if you get hungry between meals (and try to eat enough at meals to not ‘need’ to snack)
• Avoid alcohol, coffee, sugar, seed oils, gluten, conventional dairy—if you want to really feel amazing
• Stick to 1-2 servings of fruit per day
• Enjoy “medicinal foods”: bone broths, fermented foods, sea moss, celery/beet juice
• Avoid chemicals, fillers, fake processed “health” foods as much as possible—build the majority of intake on the real foods you’d find at the farmer’s market or outer perimeter of the grocery store…then “let life happen” (dark chocolate is encouraged).

Again: Every BODY is different, and, given that, different nutrition tweaks will work differently for every BODY…so consider these as little tips and tweaks you can try on for size, all under the over-arching theme that you are eating enough fuel.

STRATEGY #3: BUILD A FOUNDATION WITH HYPERTROPHY TRAINING + SUPERSETI love “body building” style weight training — the 8-12 rep range with moderately challenging, but do-able weights, and working full-body throughout the week. You can do lower body and upper body splits; or you could do all push muscles (ie. Quads and chest/shoulders/triceps), and then pull muscle days (hamstrings, glutes, back, biceps).

And the secret sauce: SUPERSET!

Do 10 squats, then 10 bench press. Then back to 10 squats, and 10 bench press.

I maximize my workouts with supersets and rest very little during a workout to be efficient.

I also love to top each workout with some type of core work—a 3 minute weighted plank, or 3 sets of bicycle crunches superset with plank walks, etc.

You get the picture:

• Hypertrophy training—3-6 days per week
• Supersets
• Core work to finish

STRATEGY #4: KEEP MUSCLES GUESSINGDon’t do the same things—the same workouts or same exercises, every single day or every single week. Mix it up!

One day, integrate higher reps—like 20-30 rep range; another day do a heavier 5-8 rep range. One day do a full body workout or circuit, the next do a leg and chest focus, the next day do a CrossFit inspired workout—a heavy lift followed by a metcon or “WOD” with weights incorporated—like 20 minutes of kettlebell swings, deadlifts and box jumps. Leg day? One workout incorporate suitcase deadlifts, another—sumo deadlifts or Romanian deadlifts; back squats, the sumo squats, front squats or goblet squats. On an upper body day, try regular dumbbell bench press, incline bench press or hammer grip bench press.

I am constantly mixing it up and having fun with my weight workouts to keep my body guessing and constantly adapting.

Here’s a sample 3 day training schedule for me in the gym:

DAY 1: Push (Strength)

Warm Up: 3 Rounds
Back Squats x 10 reps
Dumbbell Step Ups x 5/5 each leg
Dumbbell Shoulder Presses x 10 reps

5 Rounds
Back Squats x 5 reps
Military Press (Barbell) x 3-5 reps
Broad Jumps x 3

5 Rounds
Bench Press x 5
Sumo Goblet Squats x 10-15
Explosive Squat Jumps x 5

Accessory Work
3 Rounds
Leg Extensions x 15 (or banded leg extensions)
Reverse Dumbbell Lunges x 10/10 each leg

3 Rounds
Lateral Raises x 10 reps
Upright Rows x 10 reps
Dips x 10 reps

Abs: 3 Rounds
Bench Situps x 15
Plank Up Downs x 10
Plank Toe Touch x 5/5 each side

DAY 2: Pull (Strength)
Warm Up: 3 Rounds
Barbell or Light Dumbbell Deadlifts x 10 reps
Barbell Lat Pull Downs x 10 reps
Bodyweight Lunges x 10/10 each leg
Band Pull Aparts x 10 Reps

5 Rounds
Sumo Deadlifts x 10-12 reps
Leg Press x 10-12 reps
Skater Jumps x 10/10 each side

5 Rounds
Assisted Pullups or Lat Pull Downs x 8-10 reps
Dumbbell Bent Over Rows, 10 each arm
Cable or TBar Rows, 10-12 pulls to chest

Accessory Work
3 Rounds
Hamstring Curl Machine x 15 (Sub: Hamstring Curl on Ball or Rowing Machine)
Reverse Back Extensions x 10-15
Glute Bridges x 20 reps (with heavy dumbbell)

3 Rounds
Alternating Bicep Curls x 10 reps
Cable or Hammer Bicep Curls x 10 reps
Pushups x 10 reps

Abs: 3 Rounds
Bicycle Crunches x 15 each side
Toe Touches x 20
Scissor Kicks x 30

DAY 3: Full Body

Warm Up:
Dynamic stretches and mobility drills for 10 minutes.

Strength-Based EMOM (Every Minute on the Minute) – 16 minutes:
Even minutes: 5 Front Squats (barbell or dumbbells)
Odd minutes: 5 Pull-Ups (scaled as necessary)

Metcon (Metabolic Conditioning) – 20 minutes:
Complete as many rounds as possible (AMRAP) in 20 minutes of:

10 Thrusters (barbell or dumbbells)
15 Box Jumps or Step-Ups
20 Double-Unders (or 40 Single-Unders or Jumping Jacks)

Quick Finisher- 7 minute cap
For time:
21-15-9
Kettlebell Swings
Burpees

Ab Workout:
3 Rounds:
15 Toes-to-Bar or Hanging Knee Raises
20 Russian Twists (with a kettlebell or dumbbell)
30-second Plank Hold

STRATEGY #5: MIX IT UP (WEIGHTS, HIIT, PILATES, WALKING, YOGA, PLAY)Speaking of mixing it up, also mix it up OUTSIDE of your regular gym.

The body LOVES variety and this variety allows for more balance and lean muscle development—versus just grinding and going hard and heavy every single day with barbells in the gym.

Compliment your “foundation” (3 to 6 days of lifting) with 10-30 minutes of HIIT/sprint training, a yoga or pilates-style bodyweight practice, plenty of walking and “lifestyle” activities (sports, dance, play), and an active-rest bodyweight, yoga, mobility or rest and recovery day.

Your body was made to move, not exercise and incorporating a variety of movement is a gift to your health.

An example run down of my weekly movement looks like

Weight lifting, with a HIIT/CrossFit-style metcon “finisher”, 5-6 days per week
Power vinyasa yoga and walks, daily
Hip hop dance, 3-4 times per week
“Flow” day, 1 day per week (sauna, mobility, yoga, play)

I have more energy than anyone I know and love how strong and capable my body is. Listen to your body. Everyone’s “threshold” of movement and training will depend on how well they are recovering, how healthy their gut and detox pathways are, and how well they are re-fueling themselves (ie. If you are under-eating, the above schedule would probably be a little too much for you).

The bottom line: mix it up—don’t do the same things every day or for every workout.

STRATEGY #6: EMBRACE YOUR NEW BODYBelieving IS seeing. If you see yourself as lean and feel lean (in your mind’s eye), it will come to pass. If you see yourself as bulky, pudgy, frumpy and feel bulky, insecure, self conscious, etc., where your focus goes, your energy (and 3D world) will flow.

I’ve worked with thousands of clients over the past decade and the #1 “separator” between those that lean out, lose weight, feel good in their own skin—and those that do not—starts in the mind—seeing themselves as a healthier, more confident, lean, capable version of themselves.

So as within, so as without.

STRATEGY #7: BALANCE YOUR GUT, MITOCHONDRIA & HORMONESEvidence suggests (1, 2, 3) that gut bacteria and microbial diversity are determinants of muscle and metabolism. Basically, the healthier your gut, the easier it will be to put on lean muscle and tweak your body composition overall.

For one your gut bugs regulate your insulin (blood sugar levels), digest the fuel that feed your muscles and govern metabolism (hormones, mitochondria). This is why patients with cancer or anorexia tend to be catabolic or experience sarcopenia (body and muscle breakdown), whereas athletes tend to put on muscle and appear healthier (toned, lean, defined muscles).

This is also, generally, why the classic power lifter or football player, on a “bulk”, who regularly eats microbiome altering foods (like gummy bears, pizza and GOMAD—gallon of—conventional processed inflammatory—milk/dairy a day), often have bigger guts, skin breakouts, gas and indigestion. Whereas, athletes who mind their nutrition to fuel performance—high protein, starch, lower fat—have the six pack abs, striated muscles and definition all around.

Your gut—and what you feed it—influences your muscle leanness or bulk.

Beyond diversifying your microbiome with probiotics, prebiotics and a variety of gut-loving foods, “cleansing” SIBO, candida and dysbiosis; healing leaky gut (with minerals, bone broths, sea moss, colostrum/immunoglobulines), along with boosting digestion (with enzymes, stomach acid, ox bile) rounds out the “gut balancing” puzzle.

Personally, my metabolism and lean muscle development sky rockets with these daily practices:

• Quality probiotic
• Prebiotic foods (consuming 1-2 servings of soluble rich fiber and sea moss gel)
• Humic fulvic minerals
• Bone broth, daily
• High protein diet (amino acids for a healthy leaky gut)
• Digestive enzymes and apple cider vinegar shots—often
• Hydration

Once your gut health is dialed in, balancing hormones and boosting mitochondria also can make a huge difference in building lean vs. bulky muscles. “Bulky” muscles store glycogen and simply may not break down carbs (starch) as efficiently as a gut microbiome and mitochondrial Krebs cycle that can actually utilize those carbs you are eating.

And we all know how stress works in the body—it’s either anabolic (bulking) or if it goes on for far too long, it can become catabolic (break down). In either state, you cannot put on lean muscle! Your cortisol and inflammation needs to be under control to lean out.

To balance hormones and mitochondria, I start here:

Mitochondria support nutrients; possibly cortisol balancing adaptogens (like cordyceps or rhodiola)
Daily mind-body practice (nervous-system regulation)—yoga, nature walks, sauna, hip hop dance, creative writing (all my “flow states”)
Morning routine – prayer and time in the Word to get my mind right, working out, hydration
Quitting chronic cardio, overtraining and “over exerting” my nervous system
Mitigating blue lights and artificial lights with blue blocker filters, glasses and natural light (as much as possible)
Investing time and energy in people—humans are nutrients and make my heart happy (we are wired for love and connection)
Detoxing toxins daily (our last strategy #7)

STRATEGY #8: DETOX ENDOCRINE DISRUPTORS (TOXINS)Toxins are the elephant in the room for your metabolism and lean muscle development: the 100,000 unregulated toxins in circulation. We are inundated. Body fat and bulk loves storing toxins—fat and excess body composition is a perfect “house” for toxins.

Endocrine disruptors in particular inhibit your ability to build lean muscle, and contribute to “bulk” and excess body fat/weight.

The “obesogen hypothesis” states that exposure to endocrine disruptors and other chemicals can alter the development and function of fat tissue, the liver, pancreas, digestive tract, and brain, thus changing the set point for control of metabolism. Endocrine disruptors can determine how much food (calorically) is needed to maintain homeostasis, as well as how food and exercise is metabolized, thereby increasing the susceptibility to bulking or body fat storage.

Endocrine disruptors are everywhere! They are components of adhesives (glues, tapes), brake fluids, and flame retardants (furniture, upholstery, bedding); they are used in the production of polyvinyl chloride (PVC), plastic food containers, pacifiers, birth control pills, medicines, cosmetics (makeup, deodorant, perfume), and skin/hair care (bisphenol A, phthalates), plastic surgery, botox, printing inks (polychlorinated biphenyls – PCBs), receipts (bisphenol A, BSA), yoga pants and rain jackets (phthalates); they are also a component of polyvinyl products (e.g. toys) (phthalates), canned foods, air fresheners and cleaning agents (phthalates); moreover, they can be found in the smoke from burning wood (dioxins), and in soil or plants (pesticides). Endocrine disruptors are also part of our diet and can be found in conventional non-organic fruits and veggies, soy products (soy milk, soy yogurt, soy nuts), conventional meats, canned foods, conventional dairy, farmed fish and artificial sweeteners.

Detox toxins by ditching them daily in your environment and making mindful eating, environmental, drinking and product choices; along with making sure your detox channels are “open” to kick them out. Integrate a non-toxic lifestyle with some of these hacks:

DITCH TOXINS IN YOUR ENVIRONMENT

• Purify your air
• Replace toxic makeup and cleaning/hygiene products with non-toxic alternatives
• Shop local, organic produce
• Buy pasture-raised, re-generative, local, wild caught and grassfed grass finished sources of meat
• Quit birth control pills and talk to your doctor about SSRI alternatives (like movement, probiotics, sunshine and good food/gut healing)
• Toxic beauty (breast implants, toxic facial and skincare creams, formaldehyde-based hair dye, fillers/injectables, etc.)

DITCH TOXINS IN YOUR BODY
Sauna often or hot epsom salt (detox) baths
Dry brushing daily
Lymphatic massage, legs up the wall, yoga, movement, rebounding
Coffee enemas once a week
Castor oil pack
Celery and beet juice
Gentle binders like chlorella and Biotoxin Binder (use code PJ03HABY)
Cistus Tea
Supplements: Magnesium, Liposomal Glutathione, Liposomal Vitamin C, liver gallbladder support formula
Bone broth and eat quality proteins (amino acids aid in liver detox)

It is all about the little things, and these little “off loads” could be the “unlock” that allows your body to stop bulking and start leaning out much more easily.

STRATEGY #9: HONOR YOUR DOSHAYour body type DOES play a role in your tendency to store fat, build muscle, lose weight, carry more weight in your legs or abdomen or chest, etc.

For example: I love CrossFit! And when I first discovered CrossFit, I wanted to be an athlete and go to the CrossFit Games! However, I quickly learned that my body type is not built to deadlift or squat 300 pounds or snatch 200 pound barbells overhead. I am naturally leaner and feel best in my own skin when I am not overpushing my body in the gym.

A person with Scandinavian ancestors (vikings) is often built differently than a person from a West African tribal descent than a person from Central Europe Germany-Holocaust survivor (thinner)

And then of course, your DOSHA — your Aryuvedic Body Type—plays a unique role in your leanness vs. bulkiness.

To achieve a “balanced body composition,” ayurvedic philosophies believe our bodies are composed up of a balance three Doshas—the energies that make up every individual, which perform different physiological functions in the body.

The three Dosha body types include:

Vata: Usually has a thin, light frame and excellent agility. Vata energy comes in bursts and they are likely to experience sudden bouts of fatigue. Vatas typically have dry skin and hair and cold hands and feet. They sleep lightly and their digestion can be sensitive.

Pitta: Pittas are usually of medium size and weight. They sometimes have bright red hair, but baldness or thinning hair is also common in a Pitta. They have excellent digestion, which sometimes leads them to believe they can eat anything. They have a warm body temperature. They sleep soundly for short periods of time and have a strong sex drive. When in balance, Pittas have a lustrous complexion, perfect digestion, abundant energy, and a strong appetite.

Kapa: Kapha types have a strong build and excellent stamina. Large, soft eyes; smooth, radiant skin; and thick hair are also important Kapha characteristics. Those who are predominantly Kapha sleep soundly and have regular digestion. But when Kapha builds to excess, weight gain, fluid retention, and allergies manifest in the body.

Each person has all three Doshas, but usually one or two dominate. Take a quiz to figure out yours.

The post Tone Up vs. Get Bulky: 9 Weight Lifting Strategies That Work appeared first on Meet Dr. Lauryn.

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Are you not eating enough? If you’ve gained weight you can’t lose or you’re holding onto body fat that won’t budge—no matter how clean or little you eat…you may not be eating enough.

Read on to find out how not eating enough and weight gain go hand-in-hand, plus 10 signs you’re not eating enough and what to do about it!

And of course: if you’re looking for personal support, let’s optimize your metabolism, body confidence and help you take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today.

Introduction: Not Eating Enough & Weight Gain IS a Thing!You’re eating healthy, working out, drinking water, avoiding sugar, watching your cars or calories…BUT, you’ve gain weight…or can’t lose weight! You may even be holding onto some extra “pudge” (body fat) around the middle or on your thighs.

And you’re frustrated!

“What gives?!” You think, “I am doing all the things! Why is my body is working against me?!”

Answer: You may not be eating enough. Mic drop.

Under-eating—not eating enough—and weight gain go hand-in-hand.

That’s EXACTLY what happened to me, and for 100’s of patients I work with in my functional medicine practice. It may be happening for you too. The good news? It may sound crazy, but when you begin eating enough and learn how to optimize your metabolism (without starving), weight loss happens naturally and the body fat leans out.

Under-eating & Weight Gain: My StoryFor most of my life, I “struggled” with the opposite problem of weight gain — weight loss. After overcoming almost 20 years of anorexia, weight would easily fall off if I wasn’t conscious of keeping it on or if I was stressed.

Then: Hormones happened.

For context, I got my period back (regularly) for the first time when I was 35 years old. My body was finally officially recovered! However, along with the bliss of having a cycle, I quickly learned how our hormones and metabolism can affect our weight and body fat—specifically cortisol!

Enter: my weight gain and body fat from not eating enough.

One month in particular, I literally gained 10 pounds OVERNIGHT. And it stuck around for an entire 4 weeks. Despite me living a very active lifestyle daily—lifting, HIIT training, yoga, walking, dance class. Despite me completely avoiding sugar, gluten, dairy, processed foods, seed oils. And despite me not eating enough or less than I ever had in a long time.

In fact, at this point, I was probably eating approximately 1200 to 1400 calories every day—and not thinking twice about it.

I finally understood what all my clients had been struggling with for years—excess weight that they’ve been told is caused by things like: “thyroid problems,” “estrogen dominance,” “SIBO,” “candida,” “parasites,” “low progesterone,” “aging,” “processed foods,” “a sedentary lifestyle.”

Newsflash: Many of these “weight gain explanations” and “root cause” diagnoses are actually byproducts from not eating enough…

Why Weight Gain Happens When You’re Not Eating Enough: 6 Reasons#1. Your Body is StressedYou’ve probably heard of the term “survival mode” when it comes to not eating enough or overtraining. And this is true.

Cortisol—your stress hormone— is VERY sensitive to EXCESS stress.

And if your cortisol levels get overly stretched or stressed, then, Houston, we have a problem (including weight gain and holding onto excess body fat from under-eating).

Even BEFORE we talk about hormone imbalances like estrogen dominance, low testosterone, low progesterone, hypothyroidism or Hashimoto’s, we simply need to consider cortisol and how cortisol levels are the #1 hormone “mitigator” that alter all other hormones.

And to be honest, you don’t even need to test it. For one, bloodwork is the LEAST reliable test for cortisol because it’s shifting all day long; and at the very least, you want a saliva and urine sample. That said, it’s no secret that human physiology today is stressed—regardless of the under-eating or not paradigm.

Modern Day Cortisol Stressor Examples Staring at blue screens all day (altered circadian rhythms) * Dehydration * Sedentary lifestyles or* chronic cardio * Sleep deprivation * Drinking 2+ cups of coffee (caffeine) daily * Diet stress: Seed oils, gluten, conventional dairy * Constantly comparing yourself to others on social media * Toxic mold * Endocrine disruptors (birth control pills, meds, hygiene/makeup products * Long work days with few breaks * Feeling “purposeless” or aimless in your career/work * Loneliness * Artificial “junk” light the majority of the day

Throw under-nourishment into the mix, and boom: it’s the perfect storm for elevated cortisol levels.

An interesting thing to note about stress is that: the body IS resilient. It can handle stress—it will FIGHT to handle stress. So if it’s stressed with under-nourishment, your body will do its best to adapt and function at a lower capacity…and simply show up as “little symptoms” (such as weight gain) in other areas of your health that are less important than things like your heart rate, your breath rate and keeping your organs running.

Not knowing when its next meal or nutrients are coming, it in turn “holds on” to what its got and tries to preserve what its got by putting your weight loss, body fat loss and lean muscle “tone it up” efforts into the “stall” zone.

#2. Your Gut is “Leaky” or Dysbiotic (Imbalanced)Simply put, if you have leaky gut or you don’t have enough healthy gut bacteria, weight gain can happen more easily.

Your body (and gut bugs) are unable to metabolize or “burn through” the food as efficiently as a healthy microbiome, and as a result, gut bacteria harvest and “hold on” to fewer calories.

Did you know that gut bacteria are actually totally different in lean people compared to heavy people?

Studies show when test subjects receive gut bacteria transplanted from overweight mice or humans, they gain more weight; however if they get gut bacteria from lean donors, they lose weight. In fact, another study found that can be changed by over 15 percent just by shifting their gut bacteria.

Translation: If you want to lose weight, gain weight, lose body fat, or boost metabolism, focus on a total gut reset for your microbiome. You will metabolize food differently and do not practice not eating enough.

#3. Your Gut Motility is SluggishSlow digestion from low digestive enzymes, low stomach acid or a sluggish liver and gallbladder can also exacerbate weight gain from not eating enough. Similarly to having a dysbiotic or leaky gut, when you’re not breaking your food down or moving it through the digestive tract, then of course a “slower metabolism” is a byproduct (metabolism = how efficiently all processes of the body work).

Digestive, stomach acid and proper motility (for elimination-daily bowel movements) helps you “burn through” your fuel more efficiently.

#4. Your Mitochondria are TiredMitochondria, often referred to as the powerhouse of the cell, play a crucial role in digestion, metabolism, energy production and basically run the show of every process and organ in the body.

Not eating enough or missing out on certain nutrient makes your mitochondria tired. As a result, important metabolic cycles slow down , like the famous “Krebs cycle” that breaks down and uses carbs and fats for energy.

Hello: weight gain when you look at a sweet potato or think about avocado toast.

To function optimally, mitochondria require various nutrients from food (often missing in not eating enough diet), including:

1. B Vitamins: Whole grains, legumes, nuts, seeds, leafy green vegetables, eggs, meat, fish, dairy products.

2. Magnesium: Leafy green vegetables (spinach, kale), nuts (almonds, cashews), seeds (pumpkin seeds, sunflower seeds), whole grains (brown rice, quinoa), legumes (black beans, lentils), avocado, bananas.

3. Coenzyme Q10 (CoQ10): Organ meats (liver, heart), fatty fish (salmon, sardines), beef, poultry, nuts (pistachios, peanuts), seeds (sesame seeds).

4. Carnitine: Red meat (beef, lamb), poultry (chicken, turkey), fish (cod, salmon), dairy products (milk, cheese), tempeh, avocados.

5. Omega-3 Fatty Acids: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, hemp seeds, algae oil supplements.

6. Antioxidants: Berries (blueberries, strawberries, raspberries), dark leafy greens (kale, spinach), nuts (walnuts, pecans), seeds (chia seeds, flaxseeds), dark chocolate, green tea.

1. Lipoic Acid: Organ meats (liver, kidney), spinach, broccoli, Brussels sprouts, potatoes, carrots, tomatoes.

8. Creatine: Beef, pork, salmon, tuna, cod, herring, milk, eggs.

9. Polyphenols: Berries (blueberries, strawberries, raspberries), grapes, green tea, dark chocolate, nuts (pecans, walnuts), legumes (black beans, lentils), olive oil.

10. Protein: Lean meats (chicken, turkey, lean beef), fish (salmon, tuna), eggs, dairy products (Greek yogurt, cottage cheese), tofu, tempeh, legumes (beans, lentils).

Incorporating these foods into a balanced diet can help ensure an adequate intake of the nutrients necessary for supporting mitochondrial health.

#5. Your Brain Thinks You’re a “Beached Whale” (The Gut-Brain Connection is “Off”) Symptoms — like weight gain—are often “metaphors” for something “deeper” going on “under the hood.” Dis-ease (stress in our lives) can lead to disease (symptoms) in the body.

The body keeps the score. Pair mental or emotional stress with the “perfect storm” of not eating enough and BOOM—weight gain, body fat and the inability to drop the weight happens easily and effortlessly.

The metaphor for weight gain, body fat and water retention (even if you are eating healthy) is something known as the “beached whale syndrome” or “kidney collecting tubules conflict.” (Ironically, the kidneys sit on top of the adrenals—the stress hormone producers).

In this syndrome, the individual who has gained weight may feel like a “beached whale” or “fish out of water” both literally and FIGURATIVELY in his or her life. The individual is stressed, maybe even feeling stuck or overwhelmed, and as a result the body physiology mirrors or mimics the internal experience—holding onto water, weight and body fat in order to keep the “fish out of water” alive.

The most common stressors or conflicts associated with the “Beached Whale Syndrome” include something known as: AIRE.

• Abandonment
• Isolation
• Refugee
• Existence (Purpose)

If you’ve recently experienced any (or many) of these in a recent season prior to your “beached whale” weight and water retention, then the body is primed for weight gain—no matter how clean or restrictively you eat.

Abandonment may look like a recent breakup, a family conflict, loss of a parent or parting ways with a business partner or friend.

Isolation is exactly what it sounds like—feeling alone in something, literally or figuratively: Doctors can’t help you, no one “gets it”, the pandemic locked everyone down, you’re the “only one,” you’re postpartum and feel alone, you recently moved and have no friends or community yet, etc.

Refugee conflicts are related to being unsettled or wandering—again literally or physically: moving, looking for your place in life or where you fit, in between jobs, toxic mold displacing you from your home, feeling like an “alien” in a “foreign” place (a new school, a new work place, etc.).

Lastly, Existence conflicts arise in the striving for purpose or meaning, or can even happen with a threat to your own “survival”—literally or figuratively, like a recent diagnosis, a job loss, an overwhelming case load at work or demands on the job, a financial setback, also losing a loved one, etc.

The conflicts go deep and primarily come down to how you perceive certain stressors at play, and whether or not you feel stuck, overwhelmed or any other negative emotions (like fear, anxiety, sadness).

And again, couple any of these also with not eating enough, and you have the perfect storm for “irreversible” weight gain to occur.

#6 You’re Lacking Nutrients (& Eating, But Starving at a Cellular Level)You can be eating, but starving, at a cellular and metabolic level.

This is true, especially considering that 70% of food sold in grocery stores today and approximately 99% of all restaurants are cooking food in seed oils!

One word: malnutrition.

Even if you’re not the “standard American”—eating Dorito’s, Cheerios and fast food French fries as staples in your diet, “healthy packaged foods” (from paleo and keto approved chips, chocolates, bars, shakes, popcorn, pizza crust, crackers, sugar-free sodas, etc.), as well as nutrient-less foods (think raw vegetables, raw salads, low fat diets, also can hijack our daily nutrient needs if we aren’t mindful to stick to the outer permitter of the grocery store and eating enough nutrient-dense in our daily diet.

The big idea: calorically, it may seem like you’re eating “enough,” but if your diet is nutrient-less (void of the essentials—proteins, healthy fats and fiber; just like a plant that needs water, sun and rich soil to thrive), then your body thinks you are technically not eating enough and weight gain may be more likely.

A good “gut check” for the nutrient density of your diet are the Weston A. Price “ancestral diet principles” which include:

1. Eat whole, minimally processed foods:**** Focus on consuming foods in their most natural state, avoiding highly processed and refined products.

2. Consume nutrient-dense foods:**** Prioritize foods that are rich in essential nutrients and avoin not eating enough vitamins, minerals, and healthy fats.

3. Include animal foods:**** Incorporate a variety of animal foods such as meat, poultry, fish, eggs, and dairy products from pasture-raised or wild-caught sources.

4. Choose organic and locally sourced foods when possible:**** Opt for organic produce and locally sourced foods to minimize exposure to pesticides and support local agriculture.

5. Include healthy fats:**** Emphasize the consumption of natural fats from sources such as butter, ghee, coconut oil, olive oil, avocados, nuts, and seeds. Not eating enough of these will affect your weight loss goals.

6. Include bone broths and fermented foods:**** Incorporate nutrient-rich bone broths and fermented foods like sauerkraut, kimchi, kefir, and yogurt to support gut health and digestion.

7. Soak, sprout, or ferment grains, nuts, seeds, and legumes:**** Prioritize traditional preparation methods such as soaking, sprouting, or fermenting to reduce anti-nutrients and improve nutrient absorption.

8. Limit refined sugars and processed carbohydrates:**** Minimize consumption of refined sugars, grains, and processed carbohydrates, opting instead for whole, unrefined alternatives.

9. Prepare foods in traditional ways:**** Utilize traditional cooking methods such as steaming, stewing, roasting, and fermenting to preserve nutrients and enhance digestibility.

10. Emphasize quality and variety:**** Aim for a diverse and balanced diet that includes a wide range of foods from all food groups to ensure adequate nutrient intake.

11. Listen to your body:**** Pay attention to your body’s signals and individual nutritional needs, adjusting your diet accordingly to support overall health and well-being.

10 Signs You’re Not Eating EnoughNot eating enough looks differently for everyone —depending on your activity levels, your gut health, your metabolism and resting metabolic rate and age, but generally speaking, when your activity demands and stressors exceed your intake of fuel and nutrients.

That said, consider these 10 signs of under-eating to help you determine if you’re not eating enough and the root cause possibility of your weight gain.

1. You Can’t Lose Weight &/or You Hold on to Body FatPoint noted. While it may sound counterintuitive, consider eating more, not less, (quality fuel—especially protein) to get the needle to budge. Not eating enough

2. You’re Tired All the Time (Despite Sleeping)Under-fueling = low energy. End of story. 800 to 1500 to 1600 calories for most people—including women—is simply NOT ENOUGH fuel, and is the biggest “root cause” of low energy (even before you turn to that thyroid). Ideally, most moderately active women need a baseline between 1600-2000 calories daily, and men 2200-2600—as a baseline! Several of my male clients find they need 3000-4000 calories to keep up with their fitness demands; and women may need as much as 2400 calories if their metabolism, gut health and mitochondria are functioning like a well-oiled machine.

1. You Wake Up in the Middle of the NightThree words: Blood sugar dip. As cortisol rises, blood sugar gets “zapped up.” If your cortisol is running higher day in and day out, it’s naturally tapping out glucose stores to keep up. By the time night falls, it strips more glucose from you and the blood sugar dip acts like an emergency break that wakes you up. Always avoid not eating enough.

2. You Crave or Eat Fruit OftenFruit is a natural blood sugar booster and elevator. If your body is hungry and you’re not eating enough, it may crave or send you signals to eat a quick source of energy, like fruit, too. Bump it up! You may also eat raw veggies or just lots of veggies in general, subconsciously considering them “safe” or “free” foods that keep your belly fuller, but don’t supply many calories.

3. You Don’t Have an AppetiteNot eating enough increases cortisol which blunts your appetite and metabolism.

4. You Feel Bloated or ConstipatedNot eating enough slows digestion. As you feed your microbiome less, more and more gut bugs “die off” and under-eating also decreases enzyme and stomach acid production naturally.

5. You Skip Breakfast & Eat More Later in the DayMany of those who do not eating enough wake up “not hungry” in the morning (a common hypoglycemia sign), only to be hungrier or even go into binge mode mid-afternoon and evening—especially if they are on an internal “reward” system to “earn their food” by extending a fast, working out before allowing themselves to eating anything, or only allowing themselves to eat in a certain window.

6. You Chew Gum, Drink Sparkling Water & Diet DrinksAll of these blunt hunger and slow down digestive juices, enzymes and stomach acid production. They may be used subconsciously to avoid eating enough.

7. You Think About Food A lot …Maybe Even Track Macros or CaloriesA hungry brain cues you to think about food or focus on counting more than a nourished brain. This is a naturally built in survival mechanism.

8. Your Workouts Are Lackluster (& You Can’t “Tone Up” or “Get Stronger”)You workout regularly, but your gains? Practically non-existent. Perhaps you’re maintaining your fitness, but muscle definition, power output and even vigor or stamina to “push it” or be fully present during your workout is lacking.

How to “Eat Enough” There is no one-size-fits-all approach to “eating enough” and it is best to consult with a clinician to customize a protocol for you. That said, here are some general principles to dial in for “eating enough”:

1. Aim for 0.8-1 gram of protein (complete: fish, beef, chicken, eggs, beef protein powder) per pound of healthy/ideal bodyweight daily
2. Drink 8-10 cups of clean, purified water daily with minerals
3. Eat 3 balanced meals per day—protein, healthy fat and fiber; or at the very least, 2 solid meals and 1 “generous” protein-based snack
4. Cook your veggies the majority of the time (for better digestion and less bloating, constipation or “fullness” that prevents you from eating more)
5. Aim for 1-2 servings of paleo-friendly starch/resistant starch per day
6. Stick to no more than 12-14 hours of an intermittent fasting window
7. Eat the whole food version of foods (ie. Whole eggs vs. egg whites; real grass-fed butter vs. fake spread; dark meat occasionally—not just white meats; skin on chicken or salmon; real grass-fed burger meat vs. plant-based burger patties. potatoes/rice/squashes for starches vs. avoiding carbs altogether)
8. Add 1-2 healthy fats to each meal (ie. Almond/nut butter, ghee, coconut oil, extra virgin olive oil, avocado, grass-fed butter, raw nuts/seeds, olives, avocado oil, skin on chicken or fattier cuts of meat)
9. Think: “more calories and fuel actually revs my metabolism” and mitochondria (vs. thinking: “more fuel/calories makes me gain weight and get fat”)
10. Get a baseline of what you are currently eating with a tracking tool like Cronometer then aim for a baseline of 1400-2000 calories per day (women) as a minimum and 2000-2600 calories per day (men) as a minimum (then stop tracking! You don’t have to do it all the time once you get a baseline understanding of what you need). Also consider tracking your blood sugar levels for 2-4 weeks to figure out your patterns here.
11. Support your gut health and mitochondria!!! (Note: when I brought in quality probiotics, digestive enzymes, apple cider vinegar and mitochondria support, my hormones went OFF THE CHARTS!)

Restore Your Metabolism, Gut Health, Hormones, Food Freedom AND Find Your Healthy Weight Today

Optimize your hormones, metabolism, gut health and food freedom so that you can take your health back into your own hands! Book a complimentary 20-minute Health Strategy Call today and let us help you.

The post Not Eating Enough & Weight Gain: 10 Signs You’re Not Eating Enough appeared first on Meet Dr. Lauryn.

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Maintaining a healthy gut is a key aspect of overall well-being, and what better way to support it than through delightful and nourishing gut-loving meals?

Most Savory Gut-Loving Meals You Must TryWhether you find yourself at the airport, a burger joint, or a sushi restaurant, there are plenty of options that cater to gut-loving meals needs. Let’s explore some mouthwatering gut-loving meals from various cuisines and specific restaurants, ensuring that you can make informed choices wherever you go.

Airport Food:Grilled Chicken Salad:

– Grilled chicken breast on a bed of mixed greens with cherry tomatoes, cucumbers, and olive oil dressing.

Fruit and Nut Bowl:

– Many gut-loving meals incorporate fresh seasonal fruits like berries, melon, and a mix of nuts (almonds, walnuts, and cashews).

Protein-Packed Snack Box:

– Hard-boiled eggs, sliced turkey, carrot sticks, and a small container of guacamole.

Burger Joint:Lettuce-Wrapped Turkey Burger:

– Turkey burger patty wrapped in large lettuce leaves with tomato, onion, and avocado.

Salmon Burger with Sweet Potato Fries:

– Grilled salmon burger served with baked sweet potato fries.

Chicken Avocado Salad:

– Grilled chicken breast over a salad with mixed greens, cherry tomatoes, and a side of avocado.

Chinese:Stir-Fried Shrimp and Vegetables:

– Shrimp stir-fried with broccoli, bell peppers, and snap peas in a garlic and ginger sauce.

Beef and Broccoli with Cauliflower Rice:

– Sliced beef and broccoli stir-fried in a gluten-free soy sauce, served with cauliflower rice.

Steamed Chicken with Mixed Vegetables:

– Steamed chicken breast with a variety of colorful vegetables, drizzled with sesame oil.

Deli:Turkey and Avocado Wrap (Lettuce Wrap):

– Sliced turkey with avocado, lettuce, and tomato wrapped in large lettuce leaves.

Grilled Chicken Salad:

– Grilled chicken over a bed of mixed greens with cucumber, olives, and a vinaigrette dressing.

Egg Salad Lettuce Cups:

– Egg salad made with avocado mayo, served in lettuce cups with cherry tomatoes.

Indian:Tandoori Chicken Skewers:

– Grilled tandoori chicken skewers served with a side of sautéed spinach and cumin-spiced cauliflower rice.

Vegetable Curry with Coconut Milk:

– Mixed vegetable curry cooked in coconut milk, served with basmati or cauliflower rice.

Salmon Tikka Masala:

– Grilled salmon in a flavorful tikka masala sauce, accompanied by a side of roasted Brussels sprouts.

Italian:Zucchini Noodles with Pesto and Grilled Chicken:

– This is one of the easiest to prepare gut-loving meals, zucchini noodles tossed in dairy-free pesto sauce with grilled chicken.

Eggplant Parmesan:

– Baked eggplant slices layered with tomato sauce and dairy-free cheese.

Shrimp and Asparagus Risotto (with cauliflower rice):

– Shrimp and asparagus cooked in a lemony broth, served over cauliflower rice.

Mexican:Grilled Fish Tacos (Lettuce Wraps):

– Grilled fish (like mahi-mahi or cod) in lettuce wraps with cabbage slaw and avocado.

Chicken Fajita Bowl:

– Grilled chicken with fajita-seasoned vegetables, guacamole, and salsa, served over cauliflower rice.

Beef and Vegetable Stuffed Peppers:

– Bell peppers stuffed with seasoned ground beef, tomatoes, and onions.

Pizza:Cauliflower Crust Margherita Pizza:

– Pizza with a cauliflower crust, topped with tomato sauce, dairy-free cheese, and fresh basil.

Vegetable and Pesto Pizza on Almond Flour Crust:

– Almond flour crust pizza with dairy-free pesto, grilled vegetables, and pine nuts.

Chicken and Arugula Pizza on Cassava Flour Crust:

– Cassava flour crust pizza with grilled chicken, arugula, cherry tomatoes, and balsamic glaze.

Sushi/Japanese:Sashimi Platter with Avocado:

– Assorted sashimi (raw fish slices) with avocado slices .

Cucumber and Avocado Rolls (No Rice):

– Sushi rolls made with cucumber as the wrapper, filled with avocado and julienned vegetables.

Seaweed Salad with Grilled Salmon:

– Seaweed salad topped with grilled salmon and a sesame-ginger dressing.

Thai:Tom Yum Soup with Shrimp:

– Spicy and sour tom yum soup with shrimp, mushrooms, and herbs.

Green Curry Chicken with Vegetables:

– Green curry chicken with a variety of vegetables, served with cauliflower rice.

Pad Thai with Zoodles:

– Pad Thai made with zucchini noodles, tofu or shrimp, bean sprouts, and crushed peanuts.

Remember to communicate your dietary preferences and restrictions to the restaurant staff to ensure your gut-loving meals meet your specific requirements. Now, let’s delve into specific restaurant gut-loving meals options!

Specific Restaurants:CAVA:Grilled Chicken Bowl:

– Base: Mixed greens and spinach.

– Protein: Grilled chicken.

– Toppings: Cucumber, tomato, olives, and a generous serving of hummus.

– Dressing: Lemon herb vinaigrette.

1. Mediterranean Salad:

– Base: Romaine lettuce.

– Protein: Falafel.

– Toppings: Kalamata olives, cherry tomatoes, red onion, and a sprinkle of pine nuts.

– Dressing: Olive oil and lemon.

1. Lamb Meatball Plate:

– Base: Cauliflower rice.

– Protein: Spicy lamb meatballs.

– Toppings: Feta cheese (optional for dairy-free), roasted vegetables, and tzatziki on the side.

California Pizza Kitchen:Cauliflower Crust Margherita Pizza:

– Cauliflower crust topped with tomato sauce, fresh tomatoes, dairy-free cheese, and basil.

1. Grilled Chicken Salad:

– Grilled chicken breast on a bed of mixed greens with avocado, cucumber, and a balsamic vinaigrette dressing.

1. Quinoa and Arugula Salad (Customized):

– Request a quinoa and arugula salad

with grilled chicken, cherry tomatoes, and a lemon-herb vinaigrette (confirm dressing ingredients).

Cheesecake Factory:1. Grilled Salmon with Steamed Vegetables:

– Grilled salmon fillet with a side of steamed broccoli, asparagus, and zucchini.

1. Chicken Lettuce Wraps (Appetizer):

– Request the chicken lettuce wraps without soy sauce, and choose a gluten-free dipping sauce.

1. *Tuscan Chicken:

– Grilled chicken breast with garlic, herbs, and vegetables, served without the cream sauce.

Chick-fil-A:1. Grilled Chicken Sandwich (No Bun):

– Grilled chicken breast with lettuce, tomato, and pickles.

1. Grilled Nuggets Salad:

– Grilled chicken nuggets on a bed of mixed greens with a variety of vegetables, topped with a vinaigrette dressing.

1. Side Salad with Avocado Lime Ranch Dressing:

– A simple side salad with avocado and a dairy-free dressing.

Chipotle:1. Salad Bowl with Barbacoa:

– Romaine lettuce base, barbacoa, fajita vegetables, tomato salsa, guacamole, and lime vinaigrette.

1. Carnitas Burrito Bowl (No Rice or Beans):

– Carnitas, lettuce, pico de gallo, guacamole, and extra veggies.

1. Chicken and Veggie Bowl:

– Grilled chicken, fajita veggies, lettuce, salsa, and a side of guacamole.

Five Guys:1. Lettuce-Wrapped Burger:

– Choose your preferred patty (beef, turkey, or veggie) wrapped in lettuce, with toppings like tomato, pickles, and mustard.

1. Bunless Bacon Cheeseburger Bowl:

– Burger toppings with bacon, cheese, and other preferred toppings served in a bowl.

1. Grilled Chicken Salad:

– Grilled chicken on a bed of lettuce with avocado, onions, and vinaigrette dressing.

Flower Child:1. Spicy Japanese Eggplant & Brussels Sprouts:

– Roasted Japanese eggplant and Brussels sprouts with sweet potato, topped with almond butter.

1. Mother Earth Bowl:

– Ancient grains, sweet potato, portobello mushroom, avocado, cucumber, broccoli pesto, and charred onions.

1. Salmon with Lemon Olive Pesto:

– Grilled salmon with lemon olive pesto, asparagus, and snap peas.

Jason’s Deli:1. Grilled Chicken Salad with Avocado:

– Grilled chicken breast on a bed of mixed greens with avocado, cherry tomatoes, and a balsamic vinaigrette.

1. Zucchini Garden Pasta (Customized):

– Request a zucchini-based pasta with grilled chicken, broccoli, and olive oil.

1. Nutty Mixed-Up Salad:

– Mixed greens, dried cranberries, nuts, and grilled chicken, served with a side of olive oil.

MOD Pizza:1. Cauliflower Crust Pizza (Customized):

– Choose a cauliflower crust and top it with tomato sauce, dairy-free cheese, veggies, and grilled chicken.

1. Salad Bowl with Chicken:

– Create a salad bowl with mixed greens, grilled chicken, cherry tomatoes, olives, and balsamic vinaigrette.

1. Protein-Packed Veggie Bowl:

– Cauliflower rice base with roasted vegetables, chickpeas, and a drizzle of olive oil.

Panera Bread:Green Goddess Salad with Chicken:

– Mixed greens, chicken, cucumber, avocado, and tomatoes with a green goddess dressing.

Mediterranean Veggie Sandwich (No Bread):

– Mediterranean veggies, hummus, and avocado without the bread.

Broth Bowl with Chicken:

– Request a broth bowl with chicken, quinoa, and a variety of vegetables.

P.F. Chang’s:Lettuce Wraps (Customized):

– Chicken or tofu lettuce wraps with water chestnuts, mushrooms, and a gluten-free sauce.

Gluten-Free Shrimp with Vegetables:

– Protein: Grilled shrimp

– Vegetables: Steamed broccoli, snap peas, and carrots.

– Sauce: Gluten-free sauce (verify ingredients with the staff).

– Additional: Consider adding a side of sautéed spinach or other non-grain vegetable option.

1. Buddha’s Feast:

– Steamed vegetables with your choice of protein (tofu, shrimp, or chicken) and a gluten-free sauce.

Shake Shack:Burger Bowl with Avocado:

– To enjoy such gut-loving meals, choose a burger (without the bun) and add avocado, lettuce, tomato, and pickles.

Grilled Chicken Lettuce Wraps:

– Grilled chicken with lettuce, tomato, and pickles.

Salad with Grilled Chicken:

– A simple salad with grilled chicken, avocado, and vinaigrette dressing, and this one of my favorite gut-loving meals will satisfy your cravings.

Sweetgreen:Kale Caesar Salad (Customized):

– Request a kale Caesar salad with grilled chicken, avocado, cherry tomatoes, and a dairy-free dressing to taste this one of the best gut-loving meals.

Spicy Thai Salad Bowl:

– Mixed greens, spicy sunflower seeds, cucumbers, and tofu, topped with a spicy cashew dressing.

Harvest Bowl with Chicken:

– Warm grains, roasted chicken, sweet potatoes, Brussels sprouts, cranberries, and almonds.

True Food Kitchen:Grass-Fed Burger (No Bun):

– Grass-fed beef burger with lettuce, tomato, and a side of sweet potato hash.

Teriyaki Quinoa Bowl (Customized):

– To enjoy more gut-loving meals, request a teriyaki bowl with quinoa, vegetables, and your choice of protein (tofu or chicken).

Butternut Squash Pizza (Cauliflower Crust):

– Cauliflower crust pizza with butternut squash, dairy-free cheese, and caramelized onions.

Whole Foods Hot Bar:Grilled Lemon Herb Chicken Breast:

– Grilled chicken breast seasoned with lemon and herbs.

Roasted Vegetables:

– A mix of colorful roasted vegetables like broccoli, bell peppers, and zucchini. and enjoy gut-loving meals like this.

Cauliflower Rice Pilaf:

– Cauliflower rice cooked with herbs and spices.

Zoe’s Kitchen:Mediterranean Chicken Bowl:

– Grilled chicken, Greek salad, and a side of hummus.

Chicken Kabobs with Greek Salad:

– Protein: Grilled chicken kabobs.

– Side: Greek salad with cucumbers, cherry tomatoes, red onion, Kalamata olives, and a sprinkle of dairy-free feta for one of the most famous gut-loving meals.

– Dressing: Olive oil and lemon vinaigrette.

Salmon

Kabobs: – Grilled salmon skewers with a side of roasted vegetables.

Conclusion:Navigating a gut-friendly diet can be enjoyable and diverse, no matter where you find yourself dining. By opting for nutrient-rich, wholesome ingredients and making mindful choices, you can savor delicious gut-loving meals that not only satisfy your taste buds but also promote gut health. Remember to communicate your dietary preferences and restrictions to ensure a personalized and enjoyable dining experience with your favorite gut-loving meals. Embrace the variety of flavors and textures available, and let your gut-loving journey be a tasty and fulfilling one!

Take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today and let us help you.

The post Nourishing Your Gut: A Guide to Delicious Gut-Loving Meals on the Go appeared first on Meet Dr. Lauryn.

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Toxic mold illness recovery and detox from toxic mold are possible. Repeat: Toxic mold illness recovery and detox from toxic mold are possible.

…Especially when you know how to detox from toxic mold with an effective, holistic strategy—including these 10 essentials to heal and detox from toxic mold.

Consider this article your fast track guide to detoxing from toxic mold, directly by yours truly (me—Dr. Lauryn)—a mold illness survivor and thriver years later.

(Basically, what I know now, that I wish I knew then and what no doctor or Dr. Google article .

Note: If you’re looking for personal support, let’s help you optimize and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today to find out how both myself and my clinic can help you kick toxic mold to the curb.

MY TOXIC MOLD STORY: 2006-2024 This article has been long overdue, ever since healing from toxic mold illness 100%.

In fact, today, as a functional medicine practitioner, I now work with clients worldwide to help them do the same too. Before we get to 10 essentials to detox from toxic mold, let me refresh you on my toxic mold illness recovery story:

2006-2014: EXPOSED TO MOLD IN COLLEGE & APARTMENTS…BUT NO IDEA!Long before toxic mold illness happened, LIVING in moldy college dorms and post-college apartments happened. Statistically, 1 out of 2 homes do have some sort of water damage or mold in them. And, if you’ve ever lived in a college dorm yourself, there is a good chance you’ve been exposed at some point.

Looking back, and knowing now what I wish I knew then, there were certain seasons where symptoms—like IBS, shortness of breath and thyroid symptoms—were more prevalent than others. And knowing now what I wish I knew then, I can now pinpoint mold as part of that trigger.

(Ironically, this fact also has allowed me to live more freely in my life post-mold illness—reminding myself how many years I “survived” and actually did tolerate a variety moldy places prior to getting super sick in 2017. It is true that “mold is everywhere” and the stronger we are inside—in our gut health and our brain health—the more resilient we are to it).

However, one key thing to also note here is that, while I did live in several toxic mold homes prior to getting super sick in 2017, it was not until OTHER STRESSORS were are an all-time max that mold “got me.” In other words, mold may not have actually been the “root cause”—but rather just the trigger ASSOCIATED with other unforeseen and extremely stressful circumstances and event that my gut-brain axis LOCKED IN — associating toxic mold with stress, negative emotions and limiting beliefs going on in my life at the exact same time.

Bingo: Mold is not always the “root” root cause of toxic mold illness—it just happens to be that it happens during the right time and right place…making you super sick and intolerant to mold spores “forevermore.”

2017: MOVE INTO A NEWER HOME—WEIRD SYMPTOMS BEGINLooking back at my “timeline” of events and medical records, it is very telling that my health “issues” (my 13 “incurable illnesses) began around the same time that I moved into a newer rental home (2010 build) located in my favorite “Pleasantville” neighborhood in Austin, along with two sweet friends.

I was 28 at the time and I was a picture of perfect health prior to the move—working as an ambitious functional medicine practitioner, eating a paleo diet, CrossFitting—and competing in local competitions, growing a business, loving life in Austin.

Life was all around going, until the steady health decline…

It first began with IBS—bloating, constipation, diarrhea. Though I’d struggled with “gut issues” for many years, they had actually been in remission ever since recovering from my eating disorder, supporting digestion with enzymes and adopting a real food, paleo-based diet.

Nevertheless, within the first 6 months of being at the house, I found myself diagnosed with SIBO, candida and IBD (irritable bowel disease—colitis), and food intolerances galore beginning to creep in.

And that was only the beginning. Fast forward to 2018, and I was a completely different person!

2018: 13+ “INCURABLE” CONDITIONS [DOCTORS HAVE NO IDEA WHY)The diagnosislist began growing—

• Hypoglycemia and reactive hypoglycemia
• Adrenal fatigue
• Shortness of breath and asthma
• Type 1.5 Diabetes (autoimmune)
• Anemia
• Migraines
• Vertigo
• Environmental allergies
• Nonalcoholic fatty liver
• Walking pneumonia
• Hypothyroidism and Hashimoto’s
• Heart disease
• Amenorrhea
• Osteoporosis
• Parasites
• Lupus
• Mast cell activation syndrome
• Lyme disease and co-infections
• Cancer, brain tumor and stroke workups

And the list went on…

It seemed like every 3-6 weeks, I was either in the ER with another “flare”—a food or supplement reaction, significant shortness of breath or asthma attack, chest pains, or a new symptom no on could solve; or I was in a new specialist’s office or CT can appointment being officially diagnosed with something else. The Mayo Clinic turned me away. Cleveland Clinic said I was “too complex.” One doctor told me I’d end up in a nursing home at age 40.

By age 29, I joined the 60% of all Americans with a chronic disease, only this time that number surpassed 13.

Everything came to a head that night, I woke up about 2 am feeling like I was having a heart attack and I rushed to the ER down the street praying it wasn’t anything serious.

That night, the doctor walked into the hospital room, stumped, telling me straight up, “Lauryn, there are times conventional medicine will fail you. This is one of them.”

And in that moment, I made up my mind, once more, deciding no matter what: I am healed. And life is going to be different on the other side!

That same night as well, something inside of me flickered the word “mold”—God put it in my heart and mind. The next day, a mold inspector arrived to the house and within hours, I had an answer no one had ever once asked me about: toxic mold.

2019: FOUND—TOXIC MOLD!!!Toxic mold is not always seen with the naked eye.

Exhibit A & B —

Mold in the HVAC—heating and air system Mold in the side-wall (from a leaky window and recent flooding rain)

As a renter—not a house owner—I did not think twice about mold, much less maintaining a home, and these findings were news to me. The entire home was contaminated! For over 2 years, I had been breathing in toxic mold spores every single day.

Discovering toxic mold in my home was ironically like a breath of fresh air after my two year “wandering soul” journey, aimlessly bopping from doctor to doctor looking to answers—root causes—behind my symptoms.

Within two weeks, I was moved out. I walked away as if a fire had happened…almost, and so began the “mold avoidance” and “homelessness” journey like none other I’d ever experienced.

2020: SUPER SICK + MOVED 15 TIMES I wish I could say it was all rainbows and butterflies when I left the toxic mold home…but it was far from it.

While I felt relieved to have a root cause, finding toxic mold was ALSO like ripping the rug from underneath me. Not only did it explain my conditions; but it also exacerbated them. Now that I knew what was causing my symptoms, it’s as if the alarms began to go off in my brain and took my sensitivities (mast cell activation syndrome) to the next level.

I even became allergic to myself! Toxic mold spores were pouring out of my body—my hair and hair follicles, my skin, my sweat—it made me sick. My gut was a wreck—IBS and IBD took over. My energy and stamina were depleted. And I was isolated, stranded and like a refugee—which depleted me more.

“Couch surfing” takes on a whole new meaning when you go through toxic mold illness. It becomes “survival.” And you definitely find out who your friends are during a time when you are stripped of “everything.” I had a few friends let me crash on a couch for a few days at a time. But most had zero clue the magnitude of the struggle and most just wished me well.

I felt very vulnerable and self-conscious at this time, and never liked over-staying my welcome—especially since there were several homes I could not tolerate either. Mold is everywhere! Over 50-70% of buildings and homes have toxic mold, and I reacted everywhere—grocery shopping at Whole Foods Market in downtown Austin, my 24 Hour Fitness gym, church, even my sauna studio and doctors’ office where I got IV therapies.

I bought a new car — my car was definitely contaminated with mold. There were many nights I slept in there; or on back porches and balconies. Fresh air always felt so much better. Away from poor indoor air quality, off-gassing and moldy furniture or items.

When they say “don’t take your contaminated belongings with you to your new home,” they mean it. Listen. After my exodus from Ground Zero, I took several clothes, pictures, pots and pans, my Bible, my stuffed dog Benji (I had him since I was 4 years old), my Vitamix blender, my laptop, my makeup—the “little things”…and I quickly discovered that mold traveled with me. Yup, just because you “get out” of toxic mold, does not mean you are in the clear—especially if you are a “bad detoxer” like me and 25% of the population who must go through “mold detox” treatment—leaving a moldy home is not enough.

The first home I moved into after I left my house was a townhome in the same neighborhood with two other girl roommates, and I also quickly discovered that “off gassing”—from carpets, paints, fragranced cleaning products—was equally toxic and ‘overkill’ for my sensitive, histamine-loaded, mast cell activation syndrome loaded system. I slept on a blowup mattress and even the plastics from that bothered me.

Shortness of breath, asthma, headaches, blood sugar drops, IBS, brain fog, blurred vision— I felt suffocated by toxins everywhere I turned. That home living situation only last a few weeks. Then it was off to couch surf, AirBNB, sign apartment leases—only to quickly break them within 48 hours to 30 days. I moved a total of 15 times within one year.

One beautiful new high-rise condo I rented in the middle of downtown Austin flooded within a few days of me being there from my floor (the 23rd) on down — the pipe literally burst behind my own wall and flooded the entire building. No wonder I had been vomiting, seeking floaters and had to sleep outside on the 23rd floor balcony for days before it happened—my body knew something was not right there.

Another brand new apartment complex I lived in allowed me to switch units 4 times before I realized that just because a building says it’s “new” does not mean it’s mold free.

And I could write an entire book on CRAZY ROOMMATES. I had too many to count!

One roomie—a 70 year old naturopathic doctor—rented out her spare bedroom, which happened to be the only room with a musty smell and she requested I scrub her driveway with my toothbrush because of tire marks from my Jeep.

Then there was the amazing townhome situation where I lived with two sweet girls…until one of them moved out and got a replacement…who also happened to own stock in thrift stores. She brought buckets and racks upon racks of thrift store clothes that wreaked of toxic mold spores that “leaked” into the air—getting sucked up into the HVAC system and permeating the entire home. I was out within 2 weeks.

Another roomie let me rent a room from her, until the day that she kicked me out on the street after 3 months. Within 12 hours I had to “get out” because her husband (in the military at the time) had decided to move back and there was no room for me in the inn.

Then I went on to rent a room from yet another girl—and while I was thankful to have a place to sleep—I had never lived in more clutter in my life. The home was full of knick knacks galore, random art pieces, instruments, potted plants, board games, bottles of alcohol, hobby lobby decor. It overwhelmed my nervous system and I was home as little as possible.

Another girl—an MBA student at the University of Texas— ended up having an undisclosed bi-polar illness, and I woke up one morning at 6 am with her stroking my hair, telling me she wanted to buy me a dress and her dog pooping on my bed.

To say the least, “instability” further contributed to my toxic mold illness—“fight or flight” is not an optimal state for healing.

While I was doing “all the things” to detox from toxic mold at this time—IV therapies, sauna, lymphatic drainage, shake plates, supplements, daily sauna, hyperbaric oxygen therapy, ozone, eating a low histamine diet—I still felt like I was treading water–barely keeping my head above water.

According to Maslow’s Hierarchy of Needs, “shelter” is definitely a fundamental; and the toxic mold journey definitely hijacked that.

2021: FINDING STABILITY & DETOXING TOXIC MOLD Fast forward to clean air—the AirBNB I found that actually became my first place, my “refuge” for healing. The air was clean. The furnishings minimal. And for the first time in four years, my nervous system felt calm inside.

What began as a place to stay for three days turned into my home for the next two years, and slowly but surely, I began to turn the tide.

Nervous system regulation is a BIG piece to the toxic mold healing puzzle.

2021-2023: REWIRING THE GUT BRAIN CONNECTIONThe straw that “broke the camel’s back” (in a good way) inadvertently happened at the 7 day long NLP (neurolinguistics programming) coaching certification I found myself in to ironically learn gut-brain rewriting techniques to help my own patients…that ended up helping me!

The subconscious mind—that runs 90-95% of the “show” of our body and total health—is the “secret sauce” for taking your health back into your own hands, and it was during this training that I learned how to “release the issues in my tissues”—the negative emotions and limiting beliefs—keeping me “stuck” in disease.

Symptoms are metaphors for something “deeper” going on under the hood—our Higher Self telling us “knock knock…something is up…misaligned or out of balance in your life” and coming out in symptoms. Put another way: dis-ease in our lives leads to disease in the body. The body keeps th score.

As I learned to address these things…my body began to heal…and all the diets, supplements and therapies began working.

2023: 100% HEALED!!!Nine months later, I looked up and was in 100% remission from all the 13 incurable illnesses and diagnoses I’d been given, and no longer reacting to toxic mold as I once had.

I was able to travel, eat more than 5-10 foods, crush my favorite CrossFit workouts, build muscle, feel good (in my gut and hormones), connect socially to community and bounce around with boundless energy.

Toxic mold illness became a thing of the past.

2024: HEALED TO HEAL OTHERSToday, I am so thankful for my toxic mold journey—especially as a functional medicine practitioner, and it has helped me learn how to truly heal and build out a HOLISTIC “process” for “detoxing” mold—beyond just taking lots of supplements or doing restrictive diets.

Ironically, when I was going through it myself, I actually did consult with a TON of functional medicine practitioners, and still many were very stumped on how to help me. Some prescribed cookie cutter detox protocols from popular brands online; others jumped straight to anti-fungals or immunotherapies via pharmaceuticals; and others simply had no idea what to do—telling me they didn’t help “complex” patients with mold, lyme or MCAS.

And the whole experience forced me to dig DEEPER in order to learn a solid “order of operations” and several ESSENTIAL variables for healing, not just managing, symptoms. The whole experience also taught me one of the greatest lessons of all—self love. Self trust. Connection to my body and my “gut” intuition. Instead of getting inside my head, cookie cutter protocols or even relying on (sometimes) false test results, it taught me to trust my gut intuition again for the first time in my life since I was a kid.

No, I will never ever choose to live in toxic mold (I am very aware of a “clean space” vs. toxic space and my body is actually now my best tester. I rarely if ever run “mold tests” any more—my body is pretty darn smart). But, that said, I can finally live my life again and mold no longer dictates my ability to travel, eat, connect, love or do things I want to do in life—big or small…and today, I love nothing more than helping people, just like you to do the same.

P.S.

Again, if you’re looking for personal support, let’s help you optimize and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today to find out how both myself and my clinic can help.

12 ESSENTIALS TO DETOX FROM TOXIC MOLDPhew! Now that you know my story…let’s help YOU with these 12 Essentials to Detox from Toxic Mold!

While there is no one-size-fits-all approach to any mold detox or health optimization protocol, there are definitely several essentials that I have learned first hand as both a toxic mold illness survivor and clinician, working with hundreds of patients to detox from toxic mold themselves. (These are insights you won’t easily find on Dr. Google, Chat GPT or even your doctor’s office—both conventional and holistic alike).

#1. GET OUT OF “FIGHT OR FLIGHT” (TAKE SABBATICAL & GET RID OF MOLDY THINGS)First things first, if you find yourself in a contaminated space or realizing that toxic mold is a big part of your symptom puzzle, get out.

Whether it’s a permanent move out, a week long vacation or escape to a family member’s house, or a long sabbatical, take a T-O from the toxic mold situation.

Basically: don’t be a boiling frog—you cannot heal that way.

You’ve may have heard the “boiling frog” analogy describing a frog being slowly boiled alive. The premise is that if a frog is put suddenly into boiling water, it will jump out, but if the frog is put in tepid water which is then brought to a boil slowly, it will not perceive the danger and will be cooked to death. The story is often used as a metaphor for the inability or unwillingness of people to react to or be aware of threats (like mold) that arise gradually rather than suddenly.

While everyone’s situation will look different (ie. Your story may not look like mine) and toxic mold may only be a small sliver of contamination in your home or space (versus a whole house or systemic issue), a time away from the toxic load can help you at least take a breather away to think straight, game plan as well as assess how you feel.

Something to note here as well is the fact that “getting out of mold” actually won’t always “feel better” right away either — sometimes it can even feel “worse” than better (as your body begins to detox).

All that to say is the first step is to break free from the stressor so you can at least begin to game plan and disrupt a pattern that has not been contributing to your health. Get out of fight or flight.

As for the BIG question—do I toss or keep belongings? (Ie. something to NOT Google!).

The answer is: it all depends. If toxic mold was just in your bathroom or work office space…then of course you don’t need to get rid of all your furniture or your car like I did. If the entire home was contaminated or you’ve been feeling poorly for years and connect your symptoms to your environment, then…maybe.

If anything, one of the BEST pieces of advice my “mold mentor” gave me it was: PUT IT IN STORAGE. That way you don’t have to make rash decisions and you can come back to it. For anything you question, just give it a break.

I also do NOT recommend YOU being the one to “clean” your belongings if you’ve been feeling sick for awhile. Take a break and get out of fight or flight—that is step #1.

Then we can go from there.

On the same front, while you are getting out of “fight or flight,” nervous system regulation is ESSENTIAL at ALL PHASES of the mold healing game.

Yoga, daily saunas, time in nature, time in the Word/my daily devotional, deep breathing, and gut-brain rewiring (as mentioned) were like “water” to my nervous system’s soul and, to this day, remain daily practices that still feed my soul and keep my head “above water.”

#2. RAISE AWARENESS (GET TO THE ROOT CAUSE OF WHAT TRIGGERED MOLD ILLNESS SYMPTOMS)Mold illness does not happen overnight—like that boiling frog analogy above, it typically slowly “cooks” over time—especially since mold is not always seen with the naked eye.

And, an interesting observation I have found as a practitioner (and patient) of toxic mold illness is that the “worst” of mold illness typically does not show its “true colors” until a time or season of significant stress is also happening—either at the exact same time, or in the months and years leading up to it.

Think about it: if you are currently struggling with toxic mold illness, there probably was a time in your life previously that you actually also lived in toxic mold…and it did not affect you to the same magnitude that it may currently be.

Heck, if you’ve ever lived in a college dorm, it’s almost a guarantee that you’ve lived in toxic mold. And while you may have had symptoms—allergies, IBS, acne, thyroid problems…toxic mold illness and mast cell activation syndrome can take on a whole new meaning when significant stress is ALSO correlated with the conditions.

The BIG idea: Stress coupled with an external factor or trigger (like toxic mold) can exacerbate how we feel and take sickness to a whole new level—thanks to the “gut brain connection.”

Consider this to be like Little Johnny and his peanut and gluten intolerance…

8 year old Little Johnny ate a PB&J sandwich every day for lunch. He did for years and loved it!

Then, one day, seemingly out of the blue, he began to develop hives and tummy aches around his PB & J sandwich. His pediatrician suggested it must be gluten intolerance and a peanut allergy, so Little Johnny cut it out.

Well, when we did the work to figure out what was going on his life a few weeks prior to the onset of symptoms, we realized that recently, Little Johnny had witnessed his parents have an “all out” fight that led to his dad walking out and eventually their separation and divorce…at the time, Little Johnny was eating a PB & J.

His GUT-BRAIN axis locked in the “indigestible” stressor—correlating it with the PB & J. Boom peanut and gluten intolerance!

Likewise: consider my own story with toxic mold.

28-year-old Lauryn is living her “best life”…until she was not. As a solopreneur and business owner who just went off on her own completely for the first time, she finds herself working 12-hour long work days, sleeping 4-5 hours at most and daily stressing about if her business is going to succeed or fail (a “survival” conflict). She also feels a bit isolated in the process—very few of her friends at the time are entrepreneurs and no one seems to really get it—her drive, her vision and her dedication to building a business (something she is very passionate about). In order to manage stress, she turns to food and exercise—often times working out 2 to 3 times per day and focusing on eating a clean and pristine diet in order to keep things in “control.” Around this same time, she also begins to experience some body imbalances—gut issues, hormone imbalances, low energy…and she begins to see doctors…many of whom have no idea what’s going on with her body, and she begins to be sent from doctor to doctor for workups with inconclusive results.

At the time, the internal stage of stress is set—the soil is tilled and laid—for the “perfect storm” of an external stressor to occur.

Enter: toxic mold.

Although she’s been living in toxic mold for now 2 years. One night, after an extremely stressful day with patients, she flips on the air condition for the spring one night, toxic mold spores that have been lingering in the HVAC go flying!

At 2 am, she pops up out of bed—eyes wide open, heart racing, chest pains cramping, feeling like she is having a heart attack (actually a severe asthma attack).

She goes to the ER. The ER doctor tells her, “Lauryn, there are times conventional medicine will fail you, this is one of them!” No one can help her!

Something inside her brain flickers: “MOLD!” The next day an inspector comes out and sure enough…it is toxic mold!

From then on out, any time she smells, comes into contact or thinks about toxic mold, her “toxic mold symptoms” (especially shortness of breath) come out to play. The body keeps the score—subconsciously remembering the fear, the anxiety, the hopelessness, the “survival conflict” she felt that night and in that same season “back in the day” when everything was going down.

Although she is not consciously aware that her body and brain are holding on to trapped emotions and limiting beliefs (“I am alone”, “no one can help me”, “no one gets it”), the body keeps the score—keeping her body “stuck” in fight or flight and toxic mold illness.

In order to begin to overcome toxic mold illness, you need to identify the root causes—the top stressors, the negative emotions, the limiting beliefs that were ALSO going on around the same time that you became ill.

Awareness is the first step so you can begin to change your story and take new meaning to march into health.

#3. CHANGE YOUR STORYWe are the stories we tell ourselves. Our conscious mind (our brain) perceives stress, emotions, thoughts and beliefs…then sends the signal to our subconscious mind (our gut), which then carries out the marching orders for symptoms or healing or anything else in our 3D reality to occur.

For every 1 signal from the brain, there are 9 more in the gut—that not only play out as digestive symptoms, but also as immune symptoms (or healing), hormone imbalances (or balance), blood sugar regulation, energy and metabolism, sleep quality and EVERYTHING in between.

How we feel is a direct reflection of how we think.

Psychology informs physiology. Just like physiology (self-care, gut health) can inform psychology. It’s a two way street.

You’ve probably heard of Dr. Masru Emoto’s famous “water experiment“—when researchers sent positive thoughts towards water, the molecules looked like beautiful snowflakes under a microscope, whereas the water molecules that received negative thoughts and energy appeared angry.

Now, consider this: Our bodies are 70% water. What do you think this means for you? Your cells are incredibly intelligent, listening to what you tell them 24/7.

So how do you want your mold HEALING (or sickness) story to go?

Limiting stories and negative thinking hold us back.

If you believe that: “Nothing helps.” “I have bad genes.” “I can’t lose weight..”— getting well is going to be an uphill battle.

We are the stories we tell ourselves!

Create a vision outside of your current 3D reality of sickness—What do you want instead? Who is healthy, thriving you? Your higher, feeling amazing, self? Get a clear picture. Bullet it or write it out on paper.

Then from there, start with embodying it: thinking, acting, believing as if you are already that guy or that girl who is healed.

How does he or she talk to yourself? What is your morning routine? How do you treat your body? How do you accept or reject other people’s negative beliefs about healing? What thoughts go through your mind on a daily basis? How do you practice self care today?

An easy way to get into this frame of mind—ideal, thriving, healthy, healed, mold-free you—is to create a “gut love mantra”—

Pick at least 3 “power statements” that remind you of who you are becoming—

For example: “I am happy! I am strong! I am confident.”

Or, “I have tons of energy. I feel vibrant! I love my life!”

Or, if you’re like me, the day I gained 10 pounds overnight that lasted for 4 weeks until I began to say, “I feel light, fit and free!”…

Even if you don’t fully believe it right now: believing is seeing.

Repeat your mantra several times throughout the day—declare it as if you already it. Visualize it. Feel into it—Really imagine what it would feel like to have your desire—happy, confident, glowing, invigorated. And the secret sauce: GRATITUDE. CELEBRATION. Thank God in advance for the healing you have.

Your body has the perfect blueprint of health and healing inside. It is wired to heal. And it all begins with belief!

#4. OPEN UP THE “CHANNELS” (HYDRATE + SWEAT + POO)Ok, once the gut-brain “work” is fired up and online for healing, now is where the physical supports for healing from toxic mold illness comes into place.

An often overlooked step in the toxic mold detox puzzle is “opening the channels”—get the filters of your body, the natural detox systems “flowing”—naturally detoxing and releasing toxins on their own.

You have SEVERAL detox pathways—not just your liver! They include:

1. Lymphatic and circulatory system
2. Colon
3. Kidneys
4. Liver and Gallbladder
5. Skin
6. Lungs
7. Gut Bacteria

If any of these pathways are “clogged” (which spoiler alert: most people’s filters are!), then you need to support them!

The simplest way to “open up the channels” are starting with these 3 things—

1. Hydrating with clean, pure filtered water (ie. NOT tap water; NOT plastic bottled water; pure water with minerals added or spring water like Mountain Valley water)
2. Sweating daily (sauna and detox/epsom salt baths)
3. Pooing—daily

In fact, if you are not pooping daily, Houston we have a problem! I am the QUEEN of BUSTING CONSTIPATION and if this is you, some of my initial fave go-tos include:

CONSTIPATION BUSTERS1. Apple cider vinegar shots 2. Warm water + a generous pinch of sea salt 3. Iberogast digestive bitters and Aloe juice (inner fillet) or a colon cleansing formula in the morning and night 4. Soluble fiber (like winter squash and well-cooked greens) or psyllium husk with dinner

1. 1. Castor oil packs and coffee enemas

#5. JUST BREATHE (YOGA, INHALERS, HUG A TREE)As previously mentioned, nervous system regulation reigns supreme in not only overcoming toxic mold illness but any other symptom or condition you will face in your life!

Dis-ease (stress) in our lives causes disease in the body. The body is a metaphor or a mirror for what’s really going on under the hood.

For me, “just breathing” basically means: “chill out.” And it took on an especially important meaning when I was going through mold illness since shortness of breath was a big part of my presentation as well.

• Yoga
• Essential oil inhalers
• Hugging trees —literally, try it…it helps! (and getting sunshine/out in nature)
• Daily saunas
• Breathwork

—Just some of my “staples”

I also LOVED nebulizers with glutathione, Biocidin or hydrogen peroxide (3% food grade)—which helped open up my lungs—and helped me breathe more normally post mold so I would not be systemically and physically sending signals of “fight or flight” to my brain (because fact: when you breathe shallow breaths or run at 100 mph all day long—figuratively—your body cannot physically “catch a breath” very well…creating oxidative stress!).

#6. EAT AN ANTI-INFLAMMATORY, LOW MOLD DIETMost patients who come to see me are already doing “all the things”—eating a “clean diet”, maybe even a low histamine diet….and still not feeling better!

The reason why is often because you have dysbiosis (gut bacteria imbalance), leaky gut and “reduced oral tolerance”—not ENOUGH healthy gut bugs to actually digest your food well.

In this state, you actually need MORE nutrients and an abundance of foods to diversify the microbiome. In order to attain this, I strategically help patients rebuild their gut AND rebuild the variety in their diet — focusing on ancestral, nutrient-dense anti-inflammatory foods that are low in mold and rebuilding confidence, trust in the body and food freedom!

One of my favorite “food freedom” stories happened with my client Tiffany—a famous jazz singer who’s career became sidelined when she went through toxic mold illness, along with CIRS/MCAS and a variety of heavy metals, lyme coinfections and gut problems galore.

After 3 months of work together around healing her gut, rewiring her gut-brain connection, and rebuilding body love and “gut trust”, she messaged me on Thanksgiving, “Dr. Lauryn, you’ll never guess it—I ate whatever I wanted…foods I haven’t eaten in years with my family…and tolerated everything! Pumpkin pie is so delicious!”

The big idea: Healing from mold does not mean food restriction! It means strategy—healing the gut (the immune system), anti-inflammatory nutrients the majority of the time and 80/20 balance (ie. NO perfection — more freedom and trust in your body that it is wired to heal). The body does NOT digest food well in a state of stress or fight or flight, which is why NO PERFECTION is encouraged.

If you react, that’s ok! I have a “3 strikes and you’re out rule!” Try a little bit of a new food at a time, while telling your body, “You know how to digest food!” And also while remembering a time when you were able to digest foods without as many problems as you may experience now. People eat foods like avocados, bone broth, nuts, raw dairy, sweet potatoes, chocolate, chicken, beef, etc. on a daily basis…so why not you? Your body can get back to it!

One of my favorite personal stories with food involved sweet potatoes—a food I love, but one that did not love me back during toxic mold. My blood sugar would spike from 80 to 180 and then back to 80 within a matter of 30 minutes after eating it—a blood sugar roller coaster nightmare! I’d feel brain foggy, fatigued, gut pains, loose stools, shortness of breath—a histamine response.

Until the day that I decided to tackle it. I popped some enzymes and apple cider vinegar and thought nothing but good, happy thoughts about the spud. I reminded my body, “you are strong, you are resilient, you know how to digest.” I ate a cooked and cooled sweet potato (ie. A resistant starch that is great for the gut), paired it with some protein. Chewed it well. Tasted it. Told my body, “You’ve got this.” And boom: sweet potatoes are back to being a staple in my diet,

Ever since toxic mold, I’ve reintroduced every single food that I wanted back into my diet with ease and enjoy (don’t fear) a variety of foods today.

While again, there is NO ONE-SIZE-FITS-ALL approach to food freedom and “healthy eating” for your body, here’s an overview of my “mold diet strategy” I build out for patents in my programs:

MOLD DETOX “DIET” — DR. LAURYN’S APPROACH

1. Reduce histamine reactions (education on histamine-rich foods and a brief, short-term break from A LOT of histamine foods at once—i.e. not completely anti-histamine–we will figure out your threshold)

2. Support digestion with enzymes like DAO, proteolytic enzymes, gallbladder support and pancreatic enzymes

3. Heal leaky gut and increase oral tolerance with probiotic therapy

4. Balance blood sugar with ENOUGH protein and calories (many people are under-eating)

5. Add in medicinal foods (like sea moss, apple cider vinegar, beet juice/celery juice, meat stocks, local organic meats, soluble fibers, resistant starches, cistus tea, etc.)

6. Gradually expand the diet and introduce new foods

7. Eventually, try ANYTHING you desire…and find food freedom!

#7. DITCH (MOST) SUPPLEMENTS & EXCESS LAB TESTINGThe day that I threw out an entire plastic bin and medicine cabinet of random supplements is a day that I distinctly remember healing—I began to take my power back (versus living in a state of fear, desperation and fight or flight reflexes—ordering whatever the next Dr. Google article said to try at a finger’s click).

Supplements are a Wild West and are definitely not the “panacea” for healing.

Strategic supplementation under the guidance of a skilled practitioner is a game changer. Dr. Google and random recommendations are not.

The same thing goes for lab testing. I only run lab tests today that I know will “change” the direction or inform the direction of whatever “game plan” I put together for a patient.

End of story.

One of my most common observations with my patients struggling with toxic mold illness is that, not only are they eating a clean diet, but they also are taking tons of supplements and/or may have an extensive list of tests they’ve completed…and yet they are still not feeling better.

I help put a “stop” to the frenzy and must remind you that labs, diets and supplements are only about 10-20% of healing and results. The other 80-90%? Rewiring your gut brain axis and healing your gut, inside and out.

I can explain more if that sounds like something you’re interested.

#8. HEAL YOUR GUT & REPAIR LEAKY GUTGut healing is the cornerstone for any healing protocol—primarily because your gut is the gateway to health. You have trillions of microbes that run the show of your entire body—including your immune system, hormones, detox pathways, brain health and thoughts, energy, metabolism. Everything. If your gut is off…you are off.

And if you have toxic mold illness, guarantee your gut is off—either dysbisois (gut bacteria imbalance), leaky gut, candida, inflammation or all of the above!

“Gut healing” is another Wild West term that basically means:

• Weeding
• Seeding
• Feeding

Weeding out the “bad” things not serving you (dysbiotic bacteria, candida overgrowth), as well as “fixing” the things not serving you (like low stomach acid, leaky gut, low enzymes, gallbladder congestion).

Seeding or bringing in the “good things” (ie. A gut loving diet, gut loving habits, probiotics, prebiotics, leaky gut support). And “feeding” your gut ongoing good things as well of these same things.

It’s like a 1-2-3 punch for a healthier inner eco system that is responsible for 80% of your immune system; it’s your “first” brain (with more brain cells than any other part of the peripheral nervous system); it’s your endocrine system (hormone balancing system); it’s your energy source—everything.

A lot of patients going through toxic mold illness and treatment jump straight into a gut “cleanse” or detox with anti-fungal medications or supplements to “kill the pathogens” BEFORE going through many other important steps for “prepping” the gut to detox in the first place (like opening up drainage pathways, hydration, boosting digestive enzymes and stomach acids, rebuilding the gut lining, etc.).

This is why I’ve developed a 3 step total gut reset process which entails:

1. Kickstart – lay the foundations for detoxing, rebuild a leaky gut, boost digestion, implement a gut-loving diet, basic probiotic support)
2. Cleanse – removing fungi, bacterial overgrowth and biofilms
3. Optimize – rebuild the gut back stronger with triple probiotic therapy, prebiotics, short chain fatty acids, and a happy heart

#9. SUPPORT LIVER & GALLBLADDER More than 1 out of 2 people are “bad” methylations (ie. They only process toxins, foods, supplements or medications at a 40% capacity). And if you’ve been “poisoned” by toxic mold, then your liver and gallbladder certainly took a hit—because they are not clearing them well.

As a refresher, your liver is your body’s number one detox center and recycler of all things you breathe in, consume or put on your skin. The gallbladder is the second in command (like Robin to Batman) that intercepts bile (sludge like waste) created in the liver, and then stores the bile UNTIL you eat fat or your next meal, as well as need to poo.

It may seem complex, but all you need to know is that your liver and gallbladder are what work super hard to clear toxins out of your system—including toxic mold.

“Love” your liver and gallbladder with some of these simple strategies:

1. Lemon water
2. Take a gentle binder (two of my faves: chlorella and Biotoxin Binder use code PJ03HABY* to order)
3. Celery juice and beet juice
4. Dandelion, Detox & Cistus tea
5. Digestive bitter herbs
6. Supplements: Glutathione, lipsomal vitamin C, methylated B vitamins, ionic magnesium, fulvic minerals
7. Cholagogue foods (beets, carrots, greens, apples, lemons, aloe, beets, apple cider vinegar)
8. Sweat daily (sauna)
9. Castor oil packs (daily over the right side, slightly below the rib cage)
10. Coffee enemas

Just to name a few…

#10. BOOST MITOCHONDRIA & IMMUNITY Mitochondria are the “cellular energy” (ATP) of the body that reduces oxidative stress that is ever present in toxic mold illness.

As for immunity, it is is a no brainer—it is your defense system that keeps you resilient and able to withstand toxic mold exposures, chemicals, histamines and beyond. Your immune system is housed in your gut, so by supporting your gut, you are already ahead of the game. However, some adjunctive “immune” supports (supplements and foods) can be helpful in the process of regaining your resiliency.

• Mitochondria Boosters
• Sunlight and fresh air (often!)
• Sauna & Cold Plunge
• Block blue light (use natural light, screen filters and blue blockers)
• Keep your phone/EMFs OFF your body & use EMF blockers
• Supplemental support
• HIIT workouts & walking (cut chronic cardio)
• 12-14 hour Intermittent Fasting (Dinner to Breakfast)
• High protein diet
• Immune Boosters

Mast Cell Stabilizer Supports (for blocking histamine reactions): Add in 1-2 different natural mast cell stabilizers taken 30 minutes before a meal with quercetin; start with 1 capsule and gradually work up to 2 capsules with meals.

• Recommendations (find on the FullScript Store unless indicated)
  • Quail egg (Recommendation: Allqlear by Integrative Therapeutics on FullScript Store)
  • PEA (Recommendation: Mirica on Amazon)
  • Perilla seed (Recommendation: Perimine by Metagenics on FullScript Store)
  • Histoplex (Recommendation: by Biotics Research on FullScript Store)
  • Saccharomyces boulardii (Recommendation: RestorFlora by Microbiome Labs on FullScript Store)
  • HistaminX by Seeking Health (Find on FullScript Store)
  • Quercetin
  • DAO Enzymes (for eating histamine foods)
• Low Histamine Diet
• Short term low histamine diet
• Immune Resiliency
• Liposomal Vitamin C & Glutathione (also liver supports!) (Find both on FullScript Store)

#11. DETOX DAILYToxic mold will awaken your world to the other 100,000 toxins in our “toxic world”: Chemicals, tap water, air quality, pesticides, fertilizers, heavy metals, endocrine disruptors, even toxic people, relationships and influences (like toxic social media, entertainment, negative mindsets). We are inundated.

After going through toxic mold illness, I dove head first into non-toxic living and have not looked back since!

“Detoxing daily” is really all about mitigating toxins in your daily life.

• Swap out conventional (toxic) products for non-toxic alternatives (hygiene, cleaning)
• Ditch toxic makeup
• Ditch anti-bacterial handsoaps
• Avoid touching receipts (BPAs are crazy)
• Quit birth control pills
• Use quality air filters (I love IQ air)
• Quit tap water and plastic bottled water
• Sleep on non-toxic mattresses and invest in non-toxic furniture
• Buy local and organic produce as much as possible
• Only eat pastured, grass-fed/grass-finished and local meats and wild caught fish
• Get metal fillings and breast implants removed
• Go to a biological dentist (vs conventional)
• Clean out your closet (get a capsule wardrobe)
• Quit hanging out with toxic people

The opportunities go deep to “detox daily”, and when we work together, my team and I will help set you up for “nontoxic” success in your daily life.

We were not made to be alone. Stay as plugged in as you can with community, tribe, loved ones.

An observation I’ve had in my own life and the lives of patients I serve is that when “community” and connection is rich…disease lessens.

#12.DON’T GO IT ALONEOne of my favorite stories from my own mold detox journey happened on the tails of exhaustion—after moving 10-11 times already…and running into multiple road blocks (mold, VOCs, chemicals, etc.) everywhere I turned…I was done! Emotionally. Mentally. Taxed.

In order to “re-coup” and try to catch a breath I decided to leave Austin and make the long 8 hour drive to Arkansas to visit my parents and family. I knew I needed people.

Even though I was “scared” (my parents’ house had mold!), I had no idea what else to do—mold was everywhere.

So I did it. With no set date or intention to return back to Austin. A reset.

Well, lo and behold, when I made it back home and my parents welcomed me with open arms, I melted. I felt love. I felt supported. I had not seen them in almost a year. And I was exhausted of “going it alone.”

And, the biggest kicker of all: I survived! I survived their “moldy” home with almost no reactions. I was shocked!

Love truly conquers all. I ended up staying home for 2 weeks then decided I was brave enough to “try” my hand at Austin again—and finding a place I could tolerate. After the 2 week sabbatical, I packed my few belongings and set out back to the city I love where I ended up finding a home that I lived in for over one year—the longest I’d lived anywhere since my toxic mold journey began.

Find your tribe. Invest in community. And don’t go it alone. Reach out if you need a hand up. We’ve got you and I get it!

TO TOXIC MOLD DETOX WE GO!

Take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today and let us help you.

The post How to Detox from Toxic Mold: 10 Essentials to Detox And Heal Mold Illness 100% appeared first on Meet Dr. Lauryn.

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What’s your gut type?

It’s not just what you eat, but howyou eat that influences your gut health and digestion.

When we feed ourselves—physically, emotionally and spiritually—in a way that best supports our “gut type”, we better access our full potential.

The more I have learned to align how I eat with my natural preferences, bloating, constipation and low energy have become a thing of the past!

Face it, there are A LOT of rules out there telling us how we “should” or “shouldn’t” eat:

• “Intermittent fast until noon.”
• “Don’t eat after 8 p.m.”
• “Eat liquid meals during the day.”
• “Eat in a quiet space.”
• “Cut carbs.”
• “Cut meat.”
• And on and on…

However, there is NO ONE-SIZE-FITS-ALL approach to how we should eat.

The 8 Strategies to Boost Your Digestion and Gut TypeCheck out the 8 strategies that influence how you both digest your food, as well as take in and “digest” information. Do a “gut check” about your personal preferences.

#1. Active vs. PassiveActive: You thrive when you keep yourself well-nourished throughout the day and don’t go long without eating. For people with this gut type, regularly scheduled meals and snacks keep you feeling your best.

Passive: Don’t require much consistency around when you eat meals. You go with the flow. One day you eat breakfast at 8 a.m., the next you intermittent fast until noon. You are intuitive and do what feels natural. You listen to the rhythms and cycles of your body’s needs.

#2. One Food at a Time vs. MixedOne Food at a Time: Too many ingredients too fast can overwhelm the system; eating (or digesting) one thing at a time (nice big meals) supports your system (ex. Finish your potatoes before you eat your chicken, then your broccoli). Also, the simpler meal, the more energized you feel: chicken or beef, a sweet potato and greens do a body good. Sea salt or fresh herbs may be as “spicy” as you get.

Mixed: You eat a little bit of everything on your plate during a meal (ex. A few bites of chicken, then some potatoes, then some more chicken, etc.). You also don’t mind “complexity”—different spices, tastes and textures light you up.

#3. Same vs. VarietySame: Your gut type can eat the same foods and meals daily and never get bored. In fact, it feels better and more energizing. You are a routine eater, picky and selective, and that’s ok! Stick with what you love and you may even take your favorite meals or snacks with you when you travel.

Variety: You like a “party in your mouth” and prefer different meals regularly (versus the same meals daily).

#4. Hot vs. ColdHot: Warming foods feel best for you—right off the stove, room temp, nourishing broths, soups, cooked veggies vs. raw veggies and cold salads, teas. You also love warm climates, baths, saunas and don’t mind the summer heat.

Cold: It’s best for your gut type to eat foods cooler than your body temp. Refreshing salads, fruits, juices and foods right out of the fridge.

#5. Calm vs. NervousCalm: Your gut type is sensitive to the energy around you. You do best consuming food when the environment is calm, peaceful and relaxed.

Nervous: You prefer to have more activity and stimulation around meals or consuming information. You may feel better if you exercise before or after eating; or even love to eat when on the move, multi-tasking or working on your computer. Stimulation.

#6. Noise vs. QuietNoise: Your gut type like stimulation via noise. Music in the background, a busy restaurant or watching a movie are your jam. Noisy constitutions also tend to need to eat more frequently and may snack all day long.

Quiet: You are sensitive to acoustics and prefer to eat in a quiet space, maybe even by yourself. Low sound types tend to also need to eat less naturally.

#7. Sun Up vs. Sun DownSun Up: Your gut type feel best when you eat your larger meals when the sun is out—a bigger breakfast and a lighter dinner.

Sun Down: You feel best with your heavier meal in the evening and going to bed with a satisfied tummy. You usually don’t feel very hungry until the afternoon the next day.

#8. Balance vs. Higher Carbs, Fats Or ProteinBalance: Balanced eating is as simple as it sounds—protein, fats and carbs in equal amounts.

Higher Carbs, Fats OR Protein: Some people do better with higher carbs—their “Krebs cycle” is like a fiery furnace, burning through carbohydrates in a flash. Others need slow-burning fats to sustain their natural high energy systems. And still others do better with a higher intake of meat and lower intake of carbs. Blood sugar is balanced when we eat according to our gut type, regardless of influencers telling us otherwise. Our macros depend on a blend of our genetics, our muscle fiber types (slow twitch vs fast twitch), our gut bacteria and our Human Design.

If you’re looking for personal support, let’s optimize your gut and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today.

The post Eat for Your Gut Type: 8 Strategies to Boost Digestion appeared first on Meet Dr. Lauryn.

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What Is FUNCTIONAL MEDICINE?Functional Medicine is a framework in healthcare that aims to both:

(1) identify address the root causes of disease/symptoms, as well as

(2) prevent, improve or reverse symptoms

Functional Medicine uses a holistic “whole person” approach, including nutrition, lifestyle, education, coaching and mindset optimization as the first lines of “medicine.”

For this reason, Functional Medicine is often referred to as true “HEALTH care” (vs. SICK care) that aims to empower patients to take their health back into their own hands; unlike Conventional Medicine, which tends to focus on diagnosing disease and “putting out fires” by treating symptoms.

For example, bloated all the time?

A Conventional Medicine approach may consider diagnosing you with IBS or indigestion without digging much deeper to understand your daily diet, circadian rhythm patterns, exercise habits or top stresses in your daily life. To treat your symptoms, a doctor may then prescribe you a laxative or PPI acid suppressing drug; or tell you to just deal with it, “bloating is normal.”

A Functional Medicine approach, on the other hand, would want to know the answers to these things—are you consuming alot of artificial sweeteners? Getting broken sleep? Not drinking enough water? Or, unaddressed gut infection from drinking the water in Mexico last summer; or worse too many antibiotics in your past? Overdoing the chronic cardio? Laying down to take a nap right after eating a big meal? A Functional Medicine “triage” may then include: SIBO breath testing and comprehensive stool analysis; a dietary “challenge” removing your artificially sweetened protein powder and diet sodas for several days; and supplemental digestive supports like HCL, digestive enzymes and a probiotic to see how your body responds.

Functional Medicine goes deep and strives to view the “whole picture” of health.

(P.S. Optimize how you feel and take your health back into your own hands today! Book a complimentary 15-minute Health Strategy Call today and let us help you).

WHO DOES FUNCTIONAL MEDICINE HELP?Patients, from all walks of life, symptoms, diagnoses and health goals are great candidates for Functional Medicine.

Whether you’ve been diagnosed with cancer, hypothyroidism, Lupus, gluten intolerance; you want to optimize your body composition, sleep, energy and mental clarity; or you have NO IDEA why you’re tried and bloated all the time, Functional Medicine can help!

Functional Medicine is best for those who value a customized, “deep dive”, holistic approach to health and want to live their best life.

WHAT TYPE OF HEALTH PROFESSIONALS PRACTICE FUNCTIONAL MEDICINE?Functional Medicine practitioners include a variety of allied healthcare professionals and can be implemented in a variety of settings include: Medical Doctors and DO’s, Chiropractors, Registered Nurses, Physician Assistants and Nurse Practitioners, nutritionists and registered dietitians, physical and occupational therapists, health coaches, fitness professionals.

Each practitioner uses a “Functional Medicine framework” within their scope of practice, considering the root causes of any health challenge may present with, as well as the holistic modalities, therapies, treatments, mindset work, foods and/or supplements that may aid the patient in restoring their health.

For example, a Functional Medicine Medical Doctor or Doctor of Osteopath would specialize in a “systems-based” or integrative approach to healthcare, viewing the body as a whole—not parts!

If you presented with chronic headaches, a Functional Medicine doctor would consider a variety of causes, such as blood sugar imbalance, toxic and environmental exposures like mold, liver and gallbladder function, hormonal imbalances; and may use an in-depth patient interview, functional lab testing and an inventory of your health history, diet, lifestyle and environmental exposures in order to help you determine the “root cause.” This, versus your traditional PCP (primary care physician), who may just consider your symptoms when you schedule an appointment and tell you to take Tylenol.

For “treatment”, the Functional Medicine Doctor may then “prescribe” you a helpful supplementation plan; a gluten-free, sugar-free diet and lifestyle recommendations, such as getting rid of toxic fragrance plug-ins and drinking more water in order to address your root causes, as well as suggest follow-up lab testing to check hormone imbalance; food intolerances; and toxin exposures. They may also recommend you consult with a Functional Medicine Health Coach or Nutritionist for more specific nutrition and lifestyle guidance and ongoing plan implementation and support.

A Functional Medicine Physician Assistant, Chiropractor, Nutritionist, Nurse Practitioner, Physical, Occupational Therapist could do the same initial triage for you as an MD or DO—both helping you get to the root cause of your symptoms and provide you with a “game plan” for holistic healing; and may also include additional modalities for treatment within their unique scope of practice (such as craniosacral massage, environmental assessment, bodywork and/or meal planning and grocery shopping support). However, if you are currently on medication or need pharmaceuticals, they would refer you to an MD or DO who can also manage your medications and help you with pharmaceuticals.

You get the picture. Many different Functional Medicine Health Professionals exist and take a similar, as well as unique, approach to “getting to the root cause”—within their scope of practice.

Disclaimer: Currently, not one “governing body” or continuing education and training in Functional Medicine exists to certify every professional. For this reason, Functional Medicine can be like a “Wild, Wild West”— one practitioner may have gone to a weekend-long seminar and call himself a “Functional Medicine practitioner”, whereas another Functional Medicine Practitioner has overcome 25 years of 13 “incurable illnesses” and continued with 10 years of higher education and continued training in Functional Medicine in order to become a specialist in toxic mold illness, lyme, thyroid health, PCOS, SIBO, leaky gut, autoimmune disease and beyond. For this reason, working with a practitioner who has experience and credibility is important.

10 BENEFITS OF FUNCTIONAL MEDICINE FOR YOUR HEALTH GOALSHere are 10 ways that functional medicine can help you—10 benefits of functional medicine for your ultimate health goals.

#1. Get to the Root Cause (vs. Symptoms)Functional Medicine “goes deep”—looking beyond symptoms in order to figure out what caused the symptoms or disease state in the first place.

Using a Functional Medicine is like being a “health detective” and considering factors such as nutrition, lifestyle, environment, genetics, health history “triggers” and stress to figure out the “root cause” drivers behind disease and symptom states.

Cancer: Are there carcinogens in your tap water? Do you live near a 5G cell phone tower? Consuming sugar and seed oils regularly? Recent loss of a loved one? (Note: the stress of a “territorial loss” conflict is linked to many cancers in the body).

Fatigue: How is your blood sugar? Sleep quality and HRV? Too much coffee and a disrupted circadian rhythm? What is draining you (figuratively) in your life—a job, a relationship or something else?

Acne: Are you eating lots of conventional dairy or gluten? Using toxic skincare or makeup? Feeling under “attack” (figuratively)?—your skin is your body’s “defense armor” that aims to protect you under stress (putting up a shield of acne).

Get to the root!

#2. Whole Person ApproachYou are more than a diagnosis or a symptom. There are multi-factors that contribute to your health and wellbeing, including:

• Nutrition
• Fitness
• Supplements and/or Medications you’re taking
• Where you live
• Toxins you’re exposed to
• Social connections and support
• Your happiness and well-being (how you feel mentally and emotionally)
• Spirituality

Functional Medicine considers all of these in the scope of both how you currently feel as well as treatment and guidance to help you feel your best.

#3. Systems-Based (vs. Symptoms-Based)Functional Medicine sees the body itself as a whole—not parts.

Unlike Conventional Medicine, wherein you’d go to a GI doctor to talk about your gut, an endocrinologist to talk about your hormones, a neurologist to talk about your brain, Functional Medicine sees how the body works together as a WHOLE and how every system works together to help you feel your best including:

• Drainage Pathways (Lymph, liver, gallbladder, kidneys, etc.)
• Digestive System
• HPA Axis & Central Nervous System
• Mitochondrial Health & Metabolism
• Endocrine System
• Detox System
• Immune System
• Your Mindset

All of these systems influence one another and if one system is down, the other systems can go “down”—particularly the GI system, which houses the microbiome, your second brain that runs the “show” of your entire body. If your microbiome is “dysbiotic” (imbalanced) like an estimated 90% of people, then other systems—like your metabolism, your hormones, your immunity, your ability to detox toxins and your mindset don’t work well.

#4. Food is “Medicine”Food is the number one variable that we “do” every single day that affects how we feel.

And many people are not feeling well because of what they eat. In fact, 70% of foods sold on grocery store shelves are ultra processed (man-made), non-real foods. When we eat “dead”, fake, unreal foods, our bodies do their best to try to digest and extract energy from these sources; however, just like a goat that eats paper and thinks it’s food; processed foods are like eating “paper” and we cut ourselves short on nutrients.

Functional Medicine acknowledges that the foods we eat daily are a “big deal” and it taps into the power of our life source to improve health and disease outcomes with one primary philosophy—eat real nutrient-dense food.

If it didn’t grow on the land, swim in the sea or roam the earth, it’s not real food. Real food is food your great great great grandmother ate—food that you’d find at the farmer’s market, in the garden or wild, or outer perimeter of the grocery store:

Organic, pastured, grass-fed and wild caught meats, poultry, eggs, fish and wild game. Color rich veggies and fruits. Healthy, non-hydrogenated fats, like ghee, extra virgin olive oil, avocado, coconut, raw nuts and seeds and traditional fats (tallow, lard, duck fat).

Let food be thy medicine.

#5. Lifestyle MattersEver gone to the doctor’s office and they DON’T ask you about your diet, water, fitness, sleep, environmental factors (like “any recent moves?” or “what toxins are you using?” Or “how is your natural day light exposure vs. blue light”?) or any recent stresses (job changes, things pressing on you, financial or relationship strain)?

You’re not alone. “Lifestyle”—what you do on a daily basis—is often overlooked and, like food (mentioned in #4), it is a BIG PIECE of the health puzzle.

Functional Medicine leaves no stone unturned in order to help you optimize inside and out.

In my Total Gut Reset Program for example, I teach patients the core 5 GUT LUV HABITS to do EVERY DAY that helps 100% of patients begin to feel better with simple little changes. These habits are like 5 legs on a dinning room table—if one leg goes down, the others stand (perhaps a bit shaky, but they stand!). But if multiple legs go down, the table falls and dinner ends up in your lab.

#6. Comprehensive “Functional” TestingFunctional Lab Testing is “big” on identifying patterns and mechanisms that are out of sync or balance. Unlike Conventional Medicine that aims to primarily catch disease states, Functional Lab Testing casts a wider, broader net to identify things like:

Do you have low vitamin D and poor Vitamin D conversion, vitamin B12 anemia or elevated thyroid antibodies contributing to your fatigue? We look beyond just a standard CBC.

Do you have candida or gut inflammation that may be impacting your assimilation of nutrients?

Can we track your hormones for 28 days to clearly see if you have estrogen dominance or low progesterone explaining your crazy PMS?

Or do you have leptin resistance—explaining your crazy appetite and binge habits?

Functional Lab Testing simply goes deeper.

Common Functional Lab Tests may include:

• Comprehensive bloodwork
• Gut microbiome comprehensive stool analysis + parasitology testing
• SIBO (small intestinal bacterial overgrowth) testing
• Intestinal permeability testing
• Micronutrient testing
• Mycotoxin urine test
• Heavy metals and toxic chemicals testing
• Food intolerance testing
• Hormone and cortisol testing
• Epigenetic DNA testing

Lab testing is not the “end all, be all” either! Skilled Functional Medicine practitioners are actually very good at “triaging” root causes without excessive amounts of functional lab testing, greatly based on a deep dive inventory of health history, current lifestyle and symptoms based on dietary, supplemental and lifestyle inputs.

For example, if a person complains of fatigue, brain fog, IBS, thyroid symptoms, histamine sensitivities and multiple chemical/food sensitivities, and symptoms did not start until they moved into a home that has incurred water damage, there’s a good chance they are living in toxic mold. We may not need a test.

Or if a person notices they get acne, brain fog and fatigue after they eat gluten; and it goes away when they don’t eat gluten, we may not need a food intolerance test for that.

#7. Real HEALTH Care (NOT SICK Care) Hippocrates, the father of Western medicine once said: “The greatest medicine of all is to teach people how not to need it.”

That is actually what Functional Medicine is all about—getting back to the roots of what REAL HEALTH CARE was formed upon.

Unfortunately, conventional medicine has greatly turned into SICK CARE or disease management—suppressing symptoms so it seems as though people “well enough” to not have symptoms, but not really reversing or preventing disease in the first place.

#8. Customized (NOT Cookie Cutter)Functional Medicine is personalized. Many providers sit down with patients for at least 30 to 90 minutes (vs. 5 to 15 minutes in a conventional setting), and provide recommendations that are customized to patients.

Functional Medicine recognizes no two people or cases are alike.

For example, two patients may present with IBS, but have a completely different root cause or “driving mechanism” at play—such as SIBO and toxic mold in one patient, whereas the other is completely stress and anxiety-derived (an “indigestible conflict”).

Or, two people may have brain fog and one patient’s is related to dysglycemia (blood sugar imbalance), a non-alcoholic fatty liver from years of antibiotics and seed oils in their diet; whereas another’s brain fog is due to thyroid dysregulation and estrogen dominance thanks to “endocrine disruptor” overload on their system from the birth control pills they’ve been on for years, combined with an “overwhelm” conflict of being the sole caretaker of an aging mother with dementia herself, a business owner and mom of four kids.

Functional Medicine does not have the “IBS protocol” or the “Brain Optimization Protocol” or even the “Hormone Balance” and “Thyroid Protocol.” And if you come across a Functional Medicine provider that does, put up your spidey senses.

#9. EducationTeach a man (or woman) to fish and they will fish for a lifetime.

Functional Medicine is BIG on education — teaching patients the why’s, the how’s and the what-to-dos behind both their personal health conditions and health optimization.

Functional Medicine goes “deep” and invites patients to question conventional wisdom as well—so much so that it is sometimes like hearing the concept that the world is round, not flat (or vice versa, flat, not round).

Likewise, for optimization, Functional Medicine is a big proponent of teaching patients things like:

• How sauna and cold plunge affect metabolism and body fat
• What to look for in a quality probiotic (since 90% of probiotics are not effective)
• Why coffee is the most cross-contaminated food with gluten and toxic mold
• How to know if you’re living in toxic mold (and what to do about it)
• Simple breath work practices to enliven your energy
• Why blue lights are spiking your cortisol and how to mitigate them

And more!

10. Doctors “Get It” (Many Have Been in Your Shoes)Many Functional Medicine practitioners on the “front lines” of Functional Medicine help have “been there, got the t-shirt”—patients themselves in one capacity or another (or a supporter of a family member or special client population), especially if they specialize in a particular condition—such as Lyme Disease, Breast Cancer, Breast Implant Illness, Type I Diabetes, Alzheimer’s, Eating Disorders and beyond.

And former patients often make some of the best (most empathetic, helpful) teachers.

For this reason, many patients find that they can “relate” and trust a Functional Medicine practitioner who has a similar story as them, and patient-centered care goes to the next level.

Functional Medicine, Customized for You!

If you’re looking for personal Functional Medicine support, let’s optimize your health and take it back into your own hands! Book a complimentary 15-minute Health Strategy Call today.

The post What is Functional Medicine? 10 Benefits of Functional Medicine for Your Health Goals appeared first on Meet Dr. Lauryn.

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When I was recovering from my 20 years of eating disorders—anorexia, orthorexia, purging, I often Google searched the World Wide Web for “holistic treatment” options for eating disorder recovery…only to yield ZERO search results.

To this day, options for a “holistic approach to eating disorder recovery” still are the same — NIL.

Enter: A functional medicine approach to eating disorder recovery—an approach that helped me personally heal 100% and, since then, I’ve worked with 1000’s of patients over the past decade to do the same.

If you know you are made for more and you want to holistically heal your relationship with food, your body, your gut health, balance your hormones, detox any toxins not serving you and up level your mindset, a holistic treatment approach is for you.

Consider this article your guide to taking your health and your life back into your own hands.

P.S.

Looking for holistic eating disorder treatment or personal support, let’s optimize your gut and take your health back into your own hands! Book a complimentary 15-minute Health Strategy Call today.

Additionally, drop a comment or shoot us a message if you have an idea of something that you’d LOVE to see in the holistic eating disorder treatment model. We are building something GREAT!

MY BACKSTORYEvery innovative solution has a backstory…my personal backstory begins back at 4th grade recess.

I was 10-years-old—with a pink scrunchie in my frizzy hair that my mom made you wear. All I wanted to do was fit in.

The popular girls invited me to join their gossip circle, where the topic of weight came up.

The Queen Bee said, “Oh my gosh you guys, I weighed myself and I am 69 pounds! I am soooo fat!”—immediately looking to each of us.

“What do you weigh?!” And, one by one, we had to go around the circle and report to our drill sergeant.

At a healthy 80 pounds, I was by no means a fat kid, but when the circle got to me, I gulped and lied. “I don’t know.” Thinking: I AM NOT GOOD ENOUGH.

After school, I went home and stood in the pantry… Turning over my favorite Dorito’s snack pack, I began learning a whole new language—fat grams and calories.

At age 10, my life path just took a sharp turn…

Little did I realize I’d spend the next 25 years, on a roller coaster of extreme diets, living inside of hospitals and treatment centers, and chasing a wide variety of solutions…all in search of feeling good in my own skin—with ZERO resolve…

Everything came to a head the morning that I stepped on the scale only to see a number I hadn’t seen since I was 10 years old. Only this time I was 23. And for the first time, it scared me. My body was shutting down from years of stress.

On my way to the gym that morning, I prayed, “God help me make a change today! Help me recover!”

To say the least, I didn’t make it to my workout.

When I got to that gym, not one, but 9 strangers—9 fellow gym goers, who I now call my 9 “Gym Angels”— stepped in, spoke up, said they wanted to help.

Within 48 hours, I found myself flat on my back in the hospital with a heart rate in the near 20’s’ and doctors saying I may not make it. And amidst the chaos, for the first time, something inside me clicked:

The answer isn’t out there, it’s inside—addressing the root cause. Mentally and physically.

Those 9 strangers—my 9 Gym Angels—helped me resolve all those years of GUT HATE—showing me nothing but pure gut love.

And, in that moment, the spell was broken, and I made up my mind—I decided, no matter what: I am healed. I will recover. Life is going to be different on the other side…

That one decision changed EVERYTHING.

Fast forward to today and not only is anorexia a story of the past, but so are the 13 other “incurable illnesses” I was diagnosed with in the aftermath from all that stress; and entire experience inspired me to dig deeper—to figure out how this whole gut-brain thing works, so that one day, I could help others too.

THE PROBLEM: NO HOLISTIC TREATMENT OPTIONS FOR EATING DISORDER RECOVERYOver the past decade, as a functional medicine practitioner, I’ve worked with 1000’s of clients to help them get to the root cause behind their greatest health challenges and close the gap from where they are to get where they want to be.

And not a week goes by that I don’t get an inquiry from someone asking about holistic treatment options for eating disorder recovery.

In fact, recently, I had a client in recovery from anorexia who needed a “higher level of care” for support with weight restoration and 24/7 accountability to fuel herself appropriately, and yet, even I was stumped!

• Home-based treatment was challenging—primarily because the voice of ED was so “strong” that it was a struggle for her to even eat fruit (out of fear of sugar) or 3 meals per day.
• The hospital was not equipped to support her mentally or emotionally; much less physically (ie. canned cafeteria food and feeding tubes seemed inhumane)
• And most treatment centers I called STILL practice the “Poptarts, pizza, Prozac” model. (Note: This client was gluten intolerant and ultimately, like myself, values a holistic approach to recovery).

In fact, I spoke with one intake coordinator from a very popular eating disorder center chain, Eating Recovery Center, and she told me straight up:

“We do not do whole foods or “real foods” here…we do standard American fare: so pizza…Boost shakes…desserts…chips…burgers and fries.

These foods are in our culture, so we need to eat those things—you know, variety to get ‘all the nutrients’ we need. We don’t provide real foods here— organic produce…free range products…grass-fed meats.

Oh and for tube feeding, our formulas are sponsored by Nestle – and we have 2 options of Nestle…but that’s what we’ve got. We don’t really work around that.”

Mic drop.

While “perfect eating” and orthorexia are NOT encouraged, what is so “wrong” with actually eating foods humans were made to thrive upon? All with 80/20 balance! (Ie. like pizza or desserts)?

Just like a plant needs 3 main nutrients—sun, soil and water; humans require 3 main nutrients—protein, fat and fiber (carbohydrates), ideally in the real food form. What would happen if you gave a plant artificial lightbulb light, fake plastic soil (like turf) and dumped Coca Cola (instead of water) on it? It would not thrive — probably not even survive. Likewise, there is a difference in feeding a human real foods vs. fake foods, and this is something most centers to this day do not acknowledge.

Similar to the “classic” treatment for a person trying to lose weight—“move more, eat less!” (That does not work), the “classic” treatment for a person who has a funky relationship with food or needs to restore their health— “just eat what every single other American eats—93% of whom are metabolically unhealthy”—does not work either!

While there IS a method to the “madness” of eating cultural-based “fear foods”, if you are building the bulk of a patient’s diets on cheese pizza, Doritos, Oreos, packaged and processed man-made foods, this is NO different than the types of diets many patients with eating disorders are ALREADY eating (ie. Nutrient-deficient!).

And we are just talking about food here…

MISSING LINKS IN CONVENTIONAL EATING DISORDER TREATMENTSConventional treatment methods for eating disorders are also missing out on several key components and considerations for helping patients OPTIMIZE vs. merely survive and get by or “manage” their eating disorders, including:

Gut Healing98% of patients with a history of disordered eating have a “functional gut disorder.” Boost Shakes and Domino’s pizza are not helping here. Considering that the gut IS the “second brain” and 95% of serotonin is produced in there, the metabolism/hormones/weight is regulated there, blood sugar is balanced in the gut, our immune system is ALSO housed there, and digestion overall helps us absorb nutrients and feel good or poorly…why is treatment NOT addressing this, much less acknowledging it?

Natural Brain Restoration Methods (vs. Prescriptions)SSRI drugs and talk therapy are the primary modalities for mental health in eating disorder recovery—methods that have a 25-33% efficacy rate in studies. Compare this to movement, blood sugar balance, probiotic therapy and subconscious “rewiring”—all of which have an 80-90% efficacy rate for remission of mental health challenges. In fact, a recent study compared SSRI drugs (like Prozac) to high-dose probiotic therapy (900 billion CFUs) in patients with depression and anxiety, finding that patients on probiotics had a near 100% remission from depression and anxiety, compared to only 1 out of 3 on the SSRI’s.

Blood Sugar Balance93% of people have “dysglycemia” and poor metabolic health—including those with eating disorders. Nestle-infused tube feedings, Twinkies and Snickers Bar challenges are not helping here. Much less, the Standard American Diet, which has led to this statistic in the first place. Imbalanced blood sugar results in increased cortisol and HPA Axis dysregulation, which leave patients in “fight or flight” mode, fatigued and/or inflamed (gut inflammation, brain inflammation, etc.).

HPAT Axis Regulation

One word: stress. The HPAT axis includes the hypothalamus, pituitary, adrenal and thyroid axis and plays a role in hormone balance, inflammation, blood sugar balance—really balance as a whole in the body. Eating disorder treatment can be just as stressful as the eating disorder itself—think fluorescent lit rooms, beeping monitors, daily or weekly weight checks, “consequences” for non-compliance, etc. What we RESIST persists…meaning the more we focus on both the problem or the rules and regulations of recovery, the more we ironically stay stuck in the problem or unnecessarily “fighting” against the rules and regulations of recovery. Additionally,

Micronutrient OptimizationMagnesium, zinc, sodium-potassium balance, B vitamins, iron, selenium, etc.—we can get these all both through nutrients and proper gut health function (to absorb our foods in the first place).

Immune Stabilization1 out of 4 women with a history of eating disorders will develop an autoimmune disorder. Autoimmunity is a byproduct of a “leaky gut” or “metabolic endotoxemia.” Both disordered eating and conventional treatments rich in processed or inflammatory foods, pharmaceuticals and unaddressed HPA Axis Dysregulation (stress) perpetuate this problem.

Purpose, Identity & Life BEYOND ED100% of the patients I’ve worked with who have a history of eating disorders are searching for these 3 things—3 things that ideally should be incorporated within the therapeutic model of recovery. My own conventional treatment experiences were heavily focused on talking about the problem or dwelling on memories of the past versus looking forward and getting a renewed vision for who healthy, thriving, soul on fire “you” is beyond ED. “Without vision, the people parish.” – Proverbs 29:18.

This is not an exhaustive list, but does shed some light on where a holistic approach to eating disorder recovery is needed.

Enter: The 13 essentials for eating disorder recovery!

GUIDE TO HEALING FROM EATING DISORDERS: 13 ESSENTIALS FOR EATING DISORDER RECOVERY Essential #1: Rewire the Gut Brain Connection (Your Subconscious Mind)The gut and brain are directly connected, and they run the show of your entire body.

When the brain perceives mental, emotional or physical stress, it triggers the release of inflammatory cytokines down the gut-brain axis to the trillions of microbes and 500 million neurons in your belly, your second brain—which are connected to every single system and responsible for 95% of all signals throughout the entire body. In fact, for every one signal sent from the brain—your, 9 more fire back from the gut.

Stress? Ka pow! Symptoms (or beliefs, thoughts, habits, behaviors, etc.).

Basically: The more stress you perceive (in your eating disorder or treatment), the more likely your total health—not just your digestion— is impacted overall—your immunity, your hormones, your anxiety, your energy, your metabolism, your brain function, your emotionsand beyond.

Hippocrates once said that “all disease begins in the gut.” I say: All wellness begins in the second brain—your gut. Health is an inside job.

In order to get over an eating disorder, you need to strengthen and rewire the gut-brain connection.

Personally, the “lightbulb” in my head went on when I healed my gut. The obsessive thoughts about food went away.

There are several methods for rewiring the gut-brain connection. Some of my faves include:

#1. UNDERSTAND THE ROOT CAUSE

Health challenges—including eating disorders— do not come out of left field. There is always a root cause.

What I’ve discovered is that symptoms are often metaphors — signposts—of something deeper going on under the hood. Our body and brain’s way of trying to tell us: “Knock! Knock! Something is up! I am stressed!”

Like Bacon Intolerance Becky. Names have been changed for patient confidentiality.

Becky developed a bacon intolerance–a food she had eaten for years with zero problems…what gives?!

Well, when we did the work to figure out what triggers were going on in her life around the time she developed her bacon intolerance, she realized that she had been cooking bacon at the same exact time when she found out her husband had been cheating on her! Boom! Her body locked her issues into her tissues.

Or, consider my own experience with anorexia, orthorexia and gut issues galore—back to 4th grade recess:Little girl tells me on the playground that I am “fat” at 10 years old—something I did NOT “digest,” “breakdown,” or “process.” The result? The belief “I AM NOT GOOD ENOUGH” and the emotions sadness, hurt and shame manifested as eating disorders and gut issues for years to come until I identified the root cause and learned how to “reset” the gut brain connection by first, creating a new self-concept—a new identity—that no longer “vibed” at the frequency: “I AM NOT GOOD ENOUGH.”

The Big Idea: Dis-ease in our lives often shows up as disease in the body. The body keeps the score. Symptoms are metaphors.

The cool thing? When we figure out what our body is trying to say, we can begin to reverse it.

Enter: The Total Gut Brain Reset— a free, simple, diet-free, prescription free, and Dr. Internet free formula to solve your mystery symptoms; a simple formula to figure out WHY YOU REALLY FEEL THIS WAY (and why you have an eating disorder)—and then take your health back into your own hands.

Clients in my programs and clinical practice all learn how to do a “TOTAL GUT BRAIN RESET” in order to take their health back into their own hands.

#2. RELEASE NEGATIVE EMOTIONS & LIMITING BELIEFS

We briefly mentioned this in point #1, but a big reason how dis-ease gets stuck in the body as “disease” (ie. An eating disorder) is due to negative emotions and/or limiting beliefs that our conscious mind is programmed to believe at a deep cellular level.

Our mind receives and perceives every single stressor, thought, belief and sensory information in our lives and then sends a signal down the gut-brain axis (vagus nerve) to the gut where the subconscious mind lies. Again, for every ONE signal TO the gut, there are NINE more signals that get “fired away” FROM the gut to every part of our body.

Soooo…if our conscious mind BELIEVES “I AM NOT GOOD ENOUGH,” or “NO ONE LOVES ME,” or “I AM ANOREXIC/BULIMIC,” or “I HAVE TO EARN MY FOOD,” then the subconscious mind—the gut—simply carries out the orders and those beliefs become “etched” into your cells.

Or, if your conscious mind FEELS anger, sadness, fear, hurt, guilt or shame, then the subconscious mind—the gut—simply carries out the orders and those feeling become a state in which you operate your life from.

When we have “trapped” anger, sadness, fear, hurt, guilt or shame from past or present experiences and we have not fully become aware or “worked through” the “issues in our tissues,” then those emotions simply “run the show” of how we operate.

For example, if I feel angry/frustrated with my body, then what we RESISTS PERSISTS, and our body seemingly works AGAINST US…not with us.

Or, if I feel a deep level of sadness or shame about who I am or what I’ve lost, we become the stories we tell—and feel—about ourselves. We stay STUCK in a pit of sadness or shame inside.

Clients in my programs and clinical practice also all learn how to RELEASE NEGATIVE EMOTIONS AND LIMITING BELIEFS during my “TOTAL GUT BRAIN RESET” process.

#3. INTEGRATE POSITIVE PSYCHOLOGY & SUBCONCIOUS RE-PROGRAMMING

Talk therapy is a mainstay in eating disorder treatment and can be a beneficial adjunct even in a holistic recovery model. That said, “therapy” is a Wild West term (sort of like “functional medicine”) and encompasses multiple modalities: from CBT to DBT, EMDR, somatic and beyond. Regardless of the label, the most beneficial approach I’ve found for a holistic approach to eating disorder recovery is one that focuses on the future—life beyond ED—versus one that fixates on the “problem” —talking in loops about the eating disorder, the current state (feelings) and the past.

A positive psychology approach is one that acknowledges that, while the past has shaped you, it does not define you, and helps clients transcend beyond the current 3D reality brain state in which they operate. Additionally, considering that 90-95% of our thoughts are driven by the subconscious mind, not the conscious mind, a therapist or coach who considers this and integrates “subconscious re-programming” techniques and exercises can help clients mentally recover with less effort and resistance and more ease.

#4. FEED YOUR MIND

We aren’t what we eat. We are what we feed our mind. We are the stories we tell ourselves.

So put good stuff in! Some of the most powerful books and teachings in my recovery include the following:

The Power of the Subconscious Mind https://amzn.to/3VqykI1

The Power of Awareness https://amzn.to/3VvDNgP

Eating in Light of the Moon https://amzn.to/3x8AjXh

The Purpose Driven Life https://amzn.to/3x4FAPD

Jesus Calling https://amzn.to/3PAaHca

The Slight Edge https://amzn.to/3PyWoEE

The 7 Habits of Highly Effective People https://amzn.to/3TNXz5R

Tony Robbins and NLP have also been impactful in my own gut-brain life.

#5. UNDERSTAND YOUR “GUT HUNGERS”

There are 6 “gut hungers” that have nothing to do with food. Eating disorders are often times poor attempts to meet these. What are you REALLY hungry for?

Check out this video for more insight.

Essential #2: Gut Healing

As a refresher: 98% of folks with a history of chronic eating disorders have a functional gut disorder—gut issues; AND 95% of all your thoughts and emotions stem from your gut—can you sense a dilemma?

Even if you don’t feel overt gut symptoms, like gas and bloating, gut bacteria imbalance (dysbiosis) and leaky gut are the top drivers behind eating disorders and the side effects (ie. obsessive thoughts, hormone imbalances (including leptin and gherlin imbalances), nutrient deficiencies, anxiety/depression, metabolic imbalances, etc.). Eating disorders are gut-brain disorders.

Hence, “healing the gut” (a “TOTAL GUT RESET”) is an essential component for holistic eating disorder treatment and recovery.

Personally, when I healed my gut and began eating foods that supported a healthy gut ecosystem, it was as if the lightbulbs in my brain turned on and my entire relationship with my body, food, recovery and self improved—drastically.

Again, while there is no one-size-fits-all approach to any holistic eating disorder recovery plan, there is a 3-phase process:

• Phase 1: Kickstart
• Phase 2: Cleanse
• Phase 3: Optimize

PHASE 1: KICKSTART

Lay a solid foundation of “good gut health” with the 5 “Gut Luv Habits”—implemented daily, including:

1. Energize by de-stressing the HPA Axis (breath work, nervous system regulation and a solid morning/evening routine)
2. Hydrate (with clean mineralized water and lymphatic support)
3. Boost Digestion (enzymes, stomach acid, gallbladder support, leaky gut support)
4. Nourish (with micronutrient dense foods, blood sugar balance and probiotics/prebiotics)
5. Move & Rest (mindful movement + a circadian rhythm reset)

—All habits we go “deep” on in a “Total Gut Reset” program.

• Digestive enzymes with meals
• HCL to bust bloating directly after you eat
• Humic fulvic minerals to repair leaky gut
• Digestive bitters (if you are constipated or bloated)
• Quality probiotic and possibly, a prebiotic (if bloating is not indicated)

The Kickstart Phase is also dedicated to “getting to the root cause(s)” physically with any helpful lab testing and assessments (like a comprehensive stool analysis, SIBO breath test, hormone/cortisol testing and toxic burden screening for mold, metals and chemicals). As for the mind, during the Kickstart, you will learn how to redefine your self concept and wire your gut-brain axis for more “gut love” (self love) through the 3 step Gut-Brain Reset formula—tune into your gut, take care of your gut, trust your gut.

PHASE 2: CLEANSE

Next up, Phase 2 (Cleanse) is devoted to “cleansing” your brain of the limiting beliefs, old stories, habits, influences and negative emotions/thoughts NOT serving you and replacing them with the beliefs, thoughts, influences, emotions and thoughts that do.

During this phase, you will also explore if any toxic “triggers” are contributing to disordered eating—like toxic mold in your home or mercury “overload” from the fillings in your teeth—all of which can disturb the gut brain axis and promote disordered eating/thinking.

We will offload or “cleanse” any environmental toxins or pathogens (ie. Parasites, SIBO, candida, etc) not serving your highest self using supplements, lifestyle therapies and medicinal foods; while continiung to “seed” a healthier microbiome.

PHASE 3: OPTIMIZE

Lastly, OPTIMIZE: You. Thriving.

Now that your gut is feeling and functioning better, there’s a good chance your brain is functioning better, your metabolism is functioning better, your hormones are functioning better, your energy is online and you have the bandwidth to think about life beyond illness.

During Phase 3, physically we focus our energy on optimizing the gut (post “cleanse”) by rebuilding it with high dose probiotics and prebiotics, along with continued leaky gut support (like colostrum, humic fulvic minerals, collagen, and short chain fatty acids); as well as supporting your micronutrient status (with micro greens and any additional nutrient deficiencies that were present from poor absorption and/or intake—from zinc to magnesium, vitamin D, vitamin A and more).

Mentally and emotionally, “optimizing” is all about tapping into who you are beyond ED—passions, purpose, spiritual life, relationships, career or education. Who are you beyond ED—healthy, healed and free? As part of a TOTAL GUT RESET, we will explore that and define that.

Essential #3: Nutrition Therapy

Let food be thy medicine.

Even though eating disorders are NOT about the food, nutrient dense food is a piece of the holistic eating disorder treatment puzzle.

The philosophy?

For health, body (gut) and mind restoration: Eat real nutrient-dense foods that your body was made to crave and thrive upon—humanely-raised meats, wild-caught fish, color-rich veggies and fruits, healthy fats. Foods you’d find on the outer perimeter of the grocery store. Foods your great great grandmother would have eaten. Foods humans have eaten for billions of years prior to the processed food and diet food culture of the past 50-100 years—ancestral eating.

All with 80/20 balance of course (ie. No perfection). When in Rome, try the pasta. On your birthday, eat a treat you genuinely enjoy. Zero stress. Ditch food rules and myths in favor of food truths. Ditch diets that eliminate an entire food group (ie. Meat, fat or carbs) and balance your plater.

Perplexingly, most conventional eating disorder treatments prescribe the Standard American Diet as “nutrition therapy” — feeding patients processed foods that contribute to the chronic disease epidemic we see today nationwide where 93% of Americans are metabolically unhealthy, and about that same amount has a health condition related to a dysbiotic (unhealthy) gut. While, mentally, this approach may be helpful for some of that 80/20 balance (non perfectionistic) thinking, it is not helping the gut, hormone or autoimmune challenges plaguing this population.

In fact, 1 out of 4 individuals with an eating disorder will go on to develop an autoimmune disorder within one year of having the disorder. Likewise, patients with autoimmune disorders, like celiac disease (both diagnosed and undiagnosed) are also 33% more likely to develop an eating disorder due to both the sensitivities they develop to foods as well as the significant underlying “leaky gut” presentation that may lead to a disrupted gut-brain connection and disordered eating. Individuals with eating disorders are also significantly more likely to develop gut-related conditions like SIBO, candida, slowed motility and leaky gut from the disorder alone. Hence, the Standard American Diet rich in nutrient-deficient, processed, man-made foods is not necessarily improving the situation once treatment ensures.

There has got to be a middle ground, as well as education for both clinicians and patients in the nutrition department. For this reason, I like to teach my clients about the core principles of “ancestral eating”—principles that humans have eaten by for billions of years (prior to the Industrial and Agricultural Revolutions) of the previous 100 years. Here are the basic principles:

1. Nutrient-Dense, Whole Foods: Emphasize the consumption of whole, minimally processed foods that are rich in essential nutrients, including vitamins, minerals, and healthy fats. Foods made with refined grains, seed oils and sugars are not preferred.

2. Animal Products: Include animal products from pasture-raised, grass-fed, and organic sources, such as meat, poultry, eggs, and dairy, to ensure a good supply of essential nutrients like omega-3 fatty acids and fat-soluble vitamins.

3. Traditional Fats: Incorporate traditional fats and oils like butter, lard, coconut oil, and olive oil, while minimizing the consumption of industrial seed oils high in omega-6 fatty acids.

4. Avoid Processed Foods: Minimize the intake of processed and refined foods, including refined sugars, flours, and artificial additives, which may contribute to inflammation and chronic disease.

5. Properly Prepared Grains and Legumes: If consuming grains and legumes, prepare them using traditional methods such as soaking, sprouting, or fermenting to reduce anti-nutrients and improve digestibility.

6. Fermented Foods: Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet to promote gut health and enhance nutrient absorption.

7. Bone Broths: Incorporate homemade bone broths into your diet regularly for their rich nutrient content, including minerals, gelatin, and collagen, which support joint health, digestion, and immunity.

8. Organic and Local Foods: Whenever possible, choose organic and locally sourced foods to minimize exposure to pesticides, hormones, and other harmful chemicals and to support sustainable agriculture practices.

9. Whole, Unrefined Sweeteners: Use whole, unrefined sweeteners like raw honey, maple syrup, and molasses in moderation, avoiding highly processed sugars and artificial sweeteners.

10. Proper Food Preparation: Practice proper food preparation techniques, such as soaking, fermenting, and slow cooking, to maximize nutrient bioavailability and minimize the formation of harmful compounds.

3 SAMPLE DAYS OF EATING – EATING DISORDER RECOVERY

A sample BALANCED day consisting of a gut loving, whole food-based meal plan for an individual in recovery may look like the following:

DAY 1

Breakfast:

– Three-egg omelet cooked in ghee with spinach, mushrooms, and cheese.

– 1 cup of bone broth.

Morning Snack:

– Greek yogurt parfait with mixed berries and paleo granola (grain-free)

Lunch:

-Gut Luv Bowl: Roasted chicken breast, mixed greens, roasted butternut squash, avocado, sautéed broccoli, Primal Kitchen Cesar dressing

– Fermented vegetables like sauerkraut or pickles.

Afternoon Snack:

– Protein shake (almond milk + protein powder + 1 tbsp nutbutter + crushed ice + cacao)

Dinner:

– Beef steak served with roasted white sweet potatoes drizzled with olive oil and sautéed rainbow chard in ghee

DAY 2:

Breakfast:

– Protein smoothie made with almond milk, banana, protein powder, cacao, colostrum,, almond butter.

– 1 cup of bone broth.

Morning Snack:

– Cottage cheese with pineapple chunks.

Lunch:

– Baked salmon served with white rice and roasted vegetables (such as zucchini, asparagus, and carrots).

– Fermented cabbage slaw.

Afternoon Snack:

– Hummus with cucumber sticks.

Dinner:

– Baked crispy chicken thighs (skin on) served with mashed sweet potatoes and steamed green beans in 1 tsp grass-fed butter

– Mixed green salad with avocado and olive oil dressing.

DAY 3:

Breakfast:

– Two slices of gluten-free Base Culture bread “toast” with 3 eggs, 2 slices turkey bacon & mashed avocado

Morning Snack:

– Protein shake in almond milk

Lunch:

– Turkey and cheese lettuce wraps with hummus and sweet potato chips

– Fermented beet kvass.

– 1 cup of bone broth.

Afternoon Snack:

– Almond butter with apple slices.

Dinner:

– Baked cod fillet with roasted mixed root vegetables (carrots, parsnips, beets) and sautéed baby bok choy

– Mixed green salad with avocado and olive oil dressing.

Q. WHAT ABOUT WEIGHT GAIN?

The above meal plan is a sample of a “starter” 2000-2400 calorie balanced meal plan.

As recovery and “treatment” ensues, additional portions, fuel and/or an added “Gut Luv” treat after dinner may be necessary to aid in weight gain goals if that is part of a goal.

What I have found in clinical practice is that: the more we heal the gut (including probiotics, prebiotics and leaky gut support), the better the body is able to absorb nutrients and hold onto quality fuel without going “hyper metabolic.”

Many conventional treatment models that focus nutrition therapy on processed foods and the “Standard American Diet” run into the “problem” of many patients with anorexia going “hyper-metabolic” as ‘re-feeding’ and weight gain ensues—sometimes requiring 3000-4000 calories for any weight gain to occur. However, did you know that we can be “eating, but starving” at a cellular and gut health level? If we are NOT absorbing our nutrients or we are not eating a balanced nutrient-dense diet, it’s as if we have a hollow leg and the food goes “straight through us.” Hence, hyper metabolism is more likely. When we focus on improving digestion and gut absorption, paired with a gut-loving food diet, the fuel “sticks” much more easily without over-taxing the body or gut to shove more and more food in order to gain weight.

Some of my favorite strategies to gain weight without feeling overly full or lethargic include, adding in foods like:

An additional serving or two of starch in the day (sweet potato, potato, winter squash, rice, gluten-free properly prepared oats, coconut flour bread or tortilla, plantain chips).

For example: instead of a small sweet potato, a medium to large potato; instead of 1 cup of winter squash, an additional half cup; instead of just sweet potatoes, maybe add in some white rice, quinoa or black rice; etc.).

Raw & grass-fed dairy. If dairy is tolerated, consider adding in a serving of raw milk, raw milk kefir, raw cheese and or grass-fed cottage cheese/Greek yogurt (full fat). If dairy is NOT tolerated, sub out coconut milk, kefir and yogurt.

>Gut Luv Treat. Dessert after dinner. Some of my faves include: a serving of 100% dark chocolate with a prebiotic drink (like Olipop), homemade coconut milk ice cream or Mammoth ice cream,

Protein Shake. Bring a “fixed” shake into the daily mix consisting of beef protein powder, cacao, nutbutter, fruit and nut milk or coconut milk.

Bump up portions &/or healthy fats. Similar to our first point on adding in an additional starch serving, at meals you can gradually increase portions. For instance, instead of 4 ounces of meat, bump it up to 6 or even 8 ounces if doing fish as it is lighter. Instead of 1 tsp of ghee or butter to cook, bump it up to 2. Drizzle on some olive oil to your starch or add a tablespoon of coconut butter.

Q. WHAT ABOUT RE-FEEDING?

Sometimes clients may require medicinal re-feeding with formulas or shakes for enhanced nutrient intake and/or easy absorption.

Thankfully, there are several Nestle-free and Boost-free formulas out there for alternative options.

Some brands to consider include:

• Functional Formulas
• Kate Farms
• Real Food Blends
• Blended meals with a Vitamix! You can do anything — chicken, sweet potatoes, broccoli; beef, squash, spinach. Add in olive oil, MCT oil, coconut oil, ghee or grass-fed butter and sea salt.

And of course, if a patient is able and willing to eat by mouth, the GAPS-inspired protocol is a great baseline approach built upon easy-to-digest foods, and designed in particular for people with gut-brain disorders.

Q. WHAT ABOUT ORTHOREXIA?

“Holistic health” is a “scary” word sometimes for the eating disorder treatment world where orthorexia is definitely a “thing.”

However, what I have found is the more you empower individuals with knowledge of how the human body optimally functions, restore digestive (and gut-brain) health and incorporate 80/20 balance (ie. No perfection), orthorexia has NO place in the mix.

80/20 is simple: 80% of the time, eat “real” whole foods that your body was meant to thrive upon. 20% of the time, let life happen. When in Rome, try the pasta. On your birthday, eat the cake. In a given day, incorporate 1 to 2 “gut love treats” (ie. Non-perfect foods).

This supports the “hygiene hypothesis”—You know the immune theory that the “cleaner” and more sanitized we are, the sicker we actually get? Well, the “cleaner” we are with food, the more food intolerances and sensitivities we may develop, not to mention a funky relationship with food. With renewed permission, we are able to sustain a balanced lifestyle…beyond the next 30-90 day “protocol”!

Essential #4: Mindful Movement

Humans are human beings — not human sittings. We are made to move and be active participants in life—not couch sitting or desk jockey, Instagram scrolling slugs; or the opposite, not hamsters on wheels running for hours on end or spending hours upon hours in the gym. Often times, patients enter eating disorder treatment and are forced to go from 100 mph to 0 mph in the exercise department.

While this may be necessary in some cases until medical stability is achieved and a patient isconsuming proper nutrition, movement certainly has a place in a holistic approach to eating disorder recovery.

Often times clinicians may fear that exercise can further “contribute” to ED related psychopathology; however research confirms that it actually does the opposite. In fact, movement may even enhance outcomes as patients learn how to crawl and walk again in the exercise department potentially after years of unhealthy purging with exercise or an unhealthy relationship with their body.

This was certainly the case for myself! I had an extensive history of 8 hour long “marathon” workouts for years and was particularly a slave to chronic cardio (I was the stair master QUEEN)! In recovery however, I began asking myself a simple check in question:

“What would healthy, recovered Lauryn do?”

And that one question began to change EVERYTHING – helped me begin to operate and show up in an entirely different way. I began training to get stronger, build lean muscle, have fun and not force. I LOVE movement—always have. I grew up playing sports and was active my entire life. In recovery, I began to reclaim my LOVE for movement by doing things that actually brought me JOY as well as helped build my body UP vs. break it down.

“Mindful movement” is a term I use in holistic eating disorder recovery and treatment, sort of like “mindful eating”—increased awareness about our thoughts, feelings and our “why” related to why we choose to move how we move or eat how we eat (or don’t move or eat).

As mentioned, when I was recovering from anorexia, mindful movement for me looked like:

Not doing the same things/types of workouts I forced myself to do in my eating disorder & mixing it up (ie. Not doing the same thing every single day)

Workout integrity (ie. Not sneaking squats in the shower or crunches in my bed room)

Adopting an “athlete mindset” (ie. Using exercise to build my body up vs. break it down)

Incorporating recovery (ie. Sauna, mobility, bodywork, lighter days)

Being OK if I missed a day of working out or my schedule got changed around (ie. Not waking up at 4 am just to work out if I happened to have a morning flight at 6 am — knowing I could workout another time).