A little bit TIPsy: Recent Episodes
Erin Gagne
Just two sisters a Nurse practitioner and Doctor of physical therapy helping you navigate the abundance of health/wellness information out there! We aim to bridge the gap between the holistic and the scientific when it comes to women's health issues. We believe knowledge is power , but applied knowledge is where the magic lies. We aim to provide you with the tools you need to implement lasting changes in your life and live your best life yet.
This episode is action packed with information! Get your notebooks ready! We discuss all things related to the adrenal glands, stress and how it can affect your health and your hormones
Sign up for this months Hormone Happy Hour with Revive Wellness. All about hormones and weight loss
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Connect with Taylor- https://www.tayloredhealth4you.com/
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Sarah has a passion for restoring health that has taken her along a path from a practicing RN, to walking away from her conventional nursing career to become a certified Functional Diagnostic Nutrition Nutrition®, and Breast Implant Illness and Detox Expert. She believes the solution to Reversing Breast Implant illness is about more than just the explant and that we all need to take personal responsibility for restoring our health by addressing the root causes that contribute to chronic illness: toxicity, infections, and traumas. Sarah’s “pain to purpose” is using her personal experience along with her understanding about the body to guide women through the sea of mis-information about Breast Implant Illness in hopes of finding their path to true and lasting healing.
Sarah was once quite happy and comfortable living the conventional life, but she began to look at things very differently when her body started failing her after getting breast implants. Within about six months of getting breast implants, Sarah began to see her once perfect health steadily decline. She began experiencing a myriad of symptoms which no doctor could explain. Noone understood what Sarah was going through. She felt completely alone in this invisible illness because on the outside she looked fine. On the inside, the discomfort of living inside her own body was maddening.
Sarah soon realized she was looking in the wrong places, for the wrong things. If she wanted to fix her broken body, she had to stop looking to treat the symptoms; she had to start looking for a cause. It was time to take her health into her own hands and find real answers. She discovered that the root cause was literally inside of her.
Sarah believes there is always a greater purpose within our struggles, and she believes that purpose for her was to learn how to heal her own body so she could then help other women like her do the same. It is Sarah’s belief that the body has an innate desire to heal if given what it needs and she focuses on teaching natural healing principles. Sarah will teach you how to Reverse Breast Implant Illness, take back your health, and live vibrantly!
Connect with Sarah
Want to open up pathways? Try Castor oil packs!
Today is a Solo episode where i talk all about my recent flare of autoimmunity and the long story behind it
Topics of discussion
- Being your own advocate and fighting for your health
- Dental health and its relation to the microbiome
- How infections can trigger autoimmunity
- Macros and gut health?
- Not following the fads
- Healing the gut- getting back to basics
- Armour thyroid
- Testosterone therapy and how its saved me
-Learning to feel your emotions and be in your body
- The power of breath work
Follow me on insta @erinlynnewellness
Tart cherry
Core restore detox - 7 day detox
Love and libido event
Ulmer family pharmacy in person event
Laura is a nurse anesthetist and amazing human being. She had gone through her own personal evolution after experiencing significant trauma .
We talk all about how years of suppressed emotion, trauma and resentment amongst significant stress sent her into a health crisis and how this breads disease
✨How to recognize patterns of suppression
✨Common ways we numb( social media , alcohol, overworking etc)
✨Setting boundaries
✨Tips to start your meditation pratice
✨How to recognize the root of the trauma
✨How to begin moving energy and beginning your spiritual journey
✨How suppression and resentment contribute to your physical health
And so much more. This episode is definitely unhinged and Raw. It can be triggering for those that have gone through trauma but we aim to bring awareness to this important topic and help you through it !
In this episode we will talk all about weight loss and the relation to hormones. Its going to suprise you that its not just as easy as talking hormones and then you start losing weight! I wish! Alot of factors come into play.
*Hormones: We will discuss the roll of each hormone in relation to weight loss and why imbalances may be slowing your progress.
*Your toxic load: Toxins will cause the body to store fat as a way of creating protection for our cells. If not properly detoxed prior to losing weight, this can lead to rebound weight gain.
*Cortisol and stress. Stress causes a rise in cortisol, elevated cortisol causes upregulated inflammatory cytokines that will cause you to be desensitized to insulin resulting in insulin resistance and more fat storage. When cortisol goes up we inhibit GNRH( with helps produce our hormones) and Growth hormone. So if stress and cortisol aren’t managed you will struggle to lose weight!
Nutritional deficiencies. There are many missing nutrients that can further aide in insulin resistance these must be fixed first in order to improve insulin resistance
The gut. If you have an unhealthy gut this can lead to the release of LPS a very toxic chemical into the body, and will inhibit weight loss. We have to heal the gut in order for you to progress in your goals.
When all of these things are healed. Then the healthy diet, calorie deficit and exercise your have been doing will make a difference.
Check out this episode to hear all about how you can start working towards lasting weight loss
If you are interested in guidance towards your goals contact Nicole npursley.revivewellness@outlook.com
This episode is with Kristie Lengel . Kristie Graduated from Hofstra University with a degree in Exercise Science. She is Certified as an Exercise Physiologist by the American College of Sports Medicine and been working in this field for 13 years. She has worked in Multiple medical facilities including physical therapy, urology, and metabolic testing. She deems herself a TOTAL serial entrepreneur, having owned both a family fitness facility in NY for 5 years, as well as a healthy eating cafe in SC. She currently working for herself and her new brand #BALANCE since September, 2019 where She’s tries to teach her clients all about Progress over perfection and finding the perfect balance in life to help them reach their goals
Topics of discussion
✨Tips for getting started on how to live a healthier lifestyle to each your goals
✨why your mindset if just as important as the physical part and how to into a good headspace for healthy living
✨We discuss how to find a balance and enjoy your days while reaching your fitness goals
✨why fad diets, depriving yourself and counting macros are not the right answer
✨Tips for integrating healthier food and drink options into your day
✨letting go of the stigma of being “skinny” and focusing on being strong … ditching the number on the scale
✨how to deal with common setbacks and stick to your goals
✨why we love women supporting other women and how finding your tribe and finding exercise you love is a great way to stay on track
Lots of great advice you won’t want to miss this one !!
Connect with Kristie here
Most of us understand that sleep is not a luxury; it’s essential to one’s physical and mental health, quality of life, and safety. But too few of us are getting the recommended number of hours of sleep — and their benefits. In this episode i discuss the importance of sleep with nurse practitioner Kelly Anderson
Topics of discussion
- Types of sleep disorders
- Sleep apnea types and why you need to get tested
- Insomnia
- Melatonin do we need it, is it safe and how much?
- Common sleep aides that are in fact not for sleep
- Caffeine and sleep, Including chocolate
- Establishing a sleep routine
- Restoring the circadian Rhythm
- Children in bed
- How hormones play a role!
Make sure you follow me @erinlynnewellness to stay up to date on the office opening
Follow @dr.allieflowerspt for her latest course
In this episode we have the pleasure of hearing from @ellirichter. Elli has been a holistic health and life coach for years with a background in physical therapy and later psychology.
Topics of discussion :
✨Trauma responses
✨How unresolved trauma lives in our body
✨Reprogramming the subconscious mind
✨Journal prompts for reprogramming
✨Psych k and how it’s different than therapy and other approaches
✨trusting yourself to make decisions
✨How to get started on your journey
Connect with Elli on instagram @ellirichter
Contact Elli : elli@ellirichter.com
This weeks episode is with Todd White the founder of Dry Farm Wines
In this episode we discuss
✨What is natural wine
✨Natural wine vs conventional
✨What in wine makes you feel bad?
✨Tannins
✨Why dry Farm wines are different
✨Biodynamic wines
✨Why are they gut friendly ?
Get a little for a PENNY with your order!
In this episode I have another conversation with Taylor Wessel Who is a holistic nutritionist
Topics of discussion
✨Adrenal health and weight loss
✨Importance if blood sugar balancing
✨When to eat to to beat insulin resistance
✨Foods to help with blood sugar balancing
✨Where toxins hide and how they disrupt hormones
✨The skin and how toxins get in
✨Environmental toxins
Want hormone safe skin care that’s simple? Click here
Here are the super aminos we mentioned
Here’s the link to book your 15-min free call, One-On-One with Taylor
https://tayloredhealth4you.as.me/schedule.php
Click here to join Taylored Reboot
Want to up-level your health and see how food works for you? Try continuous blood glucose monitoring use link to save !
In this episode I Have a conversion with Bethany Bubenzar , a spiritually led business coach who leads other spiritual and transformational leaders to propel in their business. Bethany shares her personal story of overcoming Trauma , developing the tools, and using life's challenges to develop true purpose and presence.
Topics of conversation
Overcoming trauma
How unresolved emotions breed disease
Healing from trauma
Big T verse little T
Shame
Self abandonment
How mental health ties into your healing
How we seek validation outside ourself
Boundaries
Making career shifts
Using journaling for more self awareness
Frequency, energy , alignment
in this episode I discuss the thyroid and how thyroid diseases are commonly misdiagnosed and mistreated
- Common causes of thyroid disease
- Hypothyroid vs Hashimotos
- 3 pillars of autoimmunity
- How Hashimotos is different
- What is proper thyroid testing
- How nutrient deficiencies can influence the thyroid
- What nutrients to replace
- Diet changes to make and foods to avoid
- Managing inflammation and down regulating the immune system
- Why healing the gut matters
- The role of stress and cortisol and My favorite mushroom blends to heal
- Endocrine disruptors and how they influence the thyroid gland
Thyroid supporting supplement
Non hormone disrupting skincare
Favorite Toxin , sulfate free and low sugar wine
Today’s guest is Dr Liz Lyster.
Dr. Liz Lyster, Midlife Health Expert, is passionate about helping women and men feel their best so they can do their best.
As a Board Certified OB/GYN doctor for over 30years, Dr. Liz has helped women and men increaseenergy, reignite their sex drive, clear up hormonalimbalance, and lose hundreds of pounds. She is the author of several books, including “Dr. Liz’s Easy Guide to Menopause: 5 Simple Steps to Balancing Your Hormones and Feeling Like Yourself Again”and the International Bestseller “Go for GREAT: Dr. Liz’s Guide to Thrive at Every Age”.
After graduating from Cornell University with honors, Dr. Liz went to medical school at the University of California, Irvine, followed by her OB/GYN residency in Los Angeles. To expand her love of teaching, Dr. Liz got a Masters of Public Health degree from UCLA in Community Health Education. Dr. Liz is currently in Private Practice in the San Francisco Bay Area.
Dr. Liz walks her own talk. To model growing older with grace, agility and power, Dr. Liz celebrated turning 50 a few years ago by climbing Mt. Kilimanjaro. She is a continuous learner, having logged thousands of hours as a leader, participant, or volunteer in personal development programs since the age of 19. She is the mom of two adult sons, and enjoys hiking and Argentine tango dancing with her husband.
Topics of discussion
- Perimenopause what symptoms you may experience
- Difference between menopause and perimenopause
- What do abnormal cycles mean?
- Causes for abnormal cycles
- Testing hormones: what tests can indicate menopause
- How often to test Hormones
- The importance of the thyroid for hormone balancing
- What causes Thyroid disruption
- Leptin resistance
- Balancing hormones : is it just one thing?
- Importance of vitamin D
- Importance of sleep
- Sexual dysfunction in women: how to regain desire
- Safety of hormones
- Importance or gut health
- Difference between bioidentical hormones and synthetic
- Do you need to replace hormones after a hysterectomy
Connect with Dr Liz
Access your free gift from Dr Liz
thyroiddisorder #menopause #hormonetherapy #hormoneexpert #thyroidhealth #hormonebalance #hormones #balancinghormones #hormoneimbalance #BHRT #Author #inspirationalspeaker #HRT #OBGYN #MD #MPH #siliconvalley #fostercity #womenshealthtips #womenshealth #hypothyroidism #anxiety #depression
Erin Kenney, MS, RD, HCP, is a Registered Dietitian, Holistic Cannabis Practitioner, Certified Personal Trainer and CEO of Nutrition Rewired, a Boston-based company providing nutrition counseling and meal planning to help individuals achieve optimal physical and mental health and wellbeing. She specializes in gastrointestinal issues, sports nutrition and mental health. Her passion stems from her own personal journey with gastrointestinal disorders and getting to the root cause through an integrated nutrition approach.
In this episode we discuss
- The gut brain connection
- Calories in Vs calories out? Is its good advice?
- Intermittent fasting , should women do it?
- Greens powders are they needed?
- Which protein powders are best
- Eating to fuel your body
- Food combining, what is it and do we need it?
- Bloating, is it normal?
-The importance of mental health when it comes to overall health
-Do we need to detox regularly?
-How to support the liver with food
-Food sensitivity testing, do we need it?
-Why Acid blockers are bad for our health -Disordered eating
Check out allies Core Mamma Course here!
My approved plant protein blend!
Connect with Erin Kenney here!
Check out our podcast partner Dry Farm Wines ! Use the link to get a bottle for a penny with your order!
Book recommendation
The manual that should have come with your body
In this episode I have a conversation with holistic health coach Gaye Walden.
Gaye has worked with many clients to help them improve their health. In 2012 she officially opened Holistic Breast Health in Charlotte, NC. Dedicated to Educating, Empowering and Supporting Women for good breast health, Holistic Breast Health offers Breast Thermography, a safe, radiation-free screening that gives women a Risk Assessment and incents her to take charge of her breast health and her overall health.
We talk all about what breast health is and why every women should take a hold of theirs . We discuss how thermography can be used as another tool in our toolbox in combination with other testing
- what is breast health
- thermography what is it, and how to utilize it .
- Lymphatic breast massage
- How eating healthy factors in
- Why movement is so important
- Proper bra support to promote lymphatic drainage
You can learn more about Gaye here
Connect with Gaye
In this episode I sit down to interview Carmen Stansbery who is a Womens health and Family Nurse Practitioner. With a background in OBGYN and speciality now in women's health and hormone therapy she has a dynamic view on healthcare. In this conversation we discuss;
- Birth control vs Natural Approaches
- Western Vs Eastern medicine approaches
- The importance of Metabolic health
- Why not having a cycle can be dangerous
- Lifestlye and how it effects our cycles
- What is infertility?
- What are some leading causes of infertility?
- When to get hormones tested?
- Imprortance of thyroid and the health of our cycles
- How endocrine Discrupting chemicals effect our cycels
Discover clean beauty with Hugh and Grace . This is the line Carmen and myself have now switched to in order to lower the amount of EDC's we put on our skin
Want to improve your metabolic health, but still enjoy. Try Dry Farm Wines
Endocrine society’s position statement on EDCs
In this episode I reveal the top reasons why you may have imbalanced hormones. Even with hormone replacement therapy we must take care of these underlying aspects of our lives in order to feel our best
Stress: We know the negative impacts of stress on the body. Not to mention 80% of DHEA and 25% of Testosterone is made in women's adrenal glands. Stress can disrupt the HPA axis and throw off production of hormones .
My favorite stress management pack
Toxins: If you want balanced hormones you must look at your lifestyle. Removing inflammatory foods and toxins from your life is vital. Endocrine disrupting chemicals can mimic hormones or block their production. They hide in our food, household products and skincare. Our skin is our largest organ and is very vulnerable to what we put on it. My favorite line of non hormone disrupting skincare is Hugh and Grace. Not only does it work, but its non toxic and feels super luxurious when you apply, Treat your skin this holiday season! Your hormones will thank you.
At a little bit TIPsy you know we love our wine. Now we can enjoy without the guilt with Dry Farm Wines! Its non toxic, low sugar and less alcohol so you can enjoy and still keep your hormones balanced! Get a bottle for a penny with your purchase! Click the link above!
Sleep: If you aren't sleeping you are disrupting the natural production of cortisol and growth hormone. Again, managing stress is key for improving sleep, Learn what you can do to try to reboot your circadian Rhythm.
Are you curious about other natural forms of avoiding pregnancy besides birth control? Or maybe you are wanting to get off birth control so see what your body can do naturally , or better yet you ARE trying to get pregnant. Well this is the episode for you!
In this episode we introduce the fertility awareness method !
Fertility Awareness Methods (FAM) is method or set of practices to help you determine when you are most likely to get pregnant (the fertile window) so that you can either avoid sexual activity or use barrier methods during that time to avoid pregnancy.
FAM may predict the fertile window from several different practices. In this episode I discuss
✨How to track your cycle and understand where you are in your cycle (the starting point)
✨The fertile days
✨Undertaning your cervical mucus
✨LH strips and testing
✨Basal body temperature tracking
✨What abnormal cervical mucus looks like
This is an introduction to This method! Of corse of cycles are not balanced then it will be hard to use it! Go back and listen to previous episodes regarding your cycle and how to optimize!
Non hormone disrupting skincare
https://erinlynnewellness.shop.hughandgrace.com/
Topics of discussion
-Tips for surviving the 4th trimester
- special tips for the first 24 hours!
-How to take care of YOU after having a baby
- What happens to my hormones?
- How breast feeding influences hormones.
- Anatomical changes during pregnancy
-How to start healing
- The first 6 weeks after..
- When can i start exercising
- How to ease back into exercises
- Why it’s so important to heal your core and pelvic floor properly
- A plan to get you back to exercise safely to prevent injury and protect your pelvic floor
- Tips for your pelvic floor!
Do you struggle with increased hair thinning , shedding or just straight up hair loss. Then this one is for you. There are a lot of reasons hair loss can occur . In this episode we discuss hair loss in relationship to hormone and nutritional imbalances other known as telogen effluvium .
Topics of discussion
- Thyroid imbalances and hair loss
- When testosterone goes wrong
- DHT
- Lack of progesterone
-Estrogen dominance
- Stress and hair loss
- Leaky gut and hair loss
- Nutrients needed
- Inflammation and how we can beat it
Key supplements :
Hair loss supplement
Hair regrowth pack- for more intense hair loss
CBD- favorite is the stress and sleep gummies
Follow me @erinlynnewellness for more tips
Or Allie @dr.allieflowerspt
In this episode Allie and I share our stories of dealing with pain on a daily basis. We want to shed light that chronic pain isn’t just for the elderly and it may have a lot to do with the mind.
Topics of discussion
- How pain raises cortisol and contributes to anxiety
-Anxiety meds and when eastern medicine is needed
- The mind body connection
- How the mind can influence pain
- Benefits of CBD
- Supplements to help with inflammation
Purium CBD
http://ltl.is/nsdgtf4
House of wise CBD for anxiety
https://houseofwise.co/?ref=eringagne
In this episode we discuss orthorexia which is an unhealthy obsession with being healthy and body image. For many the reason why we jump on health trends is for is for how they look rather than how they feel. Which can often lead to unhealthy habits and obsessions. What if we focused on how we FEEL rather than how we look.
Topics of discussion
- What is orthorexia
- Body image and how it starts in childhood
-Being body shamed
- Is juicing healthy?
- Fasting mimicking diet and blue zones
- When gluten free isnt healthy
- Fake meat foods and how those aren't a great idea
- How to have a healthy relationship with becoming healthy
- Keto is it healthy?
- Non dairy milks, how to chose healthy ones
- The importance of breakfast and keeping your blood sugar stable
Want to take the first steps towards health?? Check out my course
Do you suffer from heavy, long, frequent or painful cycles. Let me tell you, your cycles should never make you miss work or self isolate. This is not normal.
A lot of what I see with imbalances hormones' is relates to toxin overload and nutritional imbalances. To start with the basics we must remove toxins, which is why I created my foundational course.
Nutritional deficiencies are also key as we need key nutrients and minerals to complete specific process in our body including eliminating estrogen and aiding in the process of estrogen detoxification
That's where seed cycling comes in. In this episode i discuss
- Quick overview of phases of cycle, see also our episodes on owning your cycle
- Follicular phase seed including flax and pumpkin
- Luteal Phase including Sesame and sunflower
- How to use seeds
- Who may want to try and why
Favorite hormone regulating supplements
Are you sick and tired of being sick and tired?!? Then this episode is for you! Sometimes we make nutrition to complicated, when really we need to go back to the basics .
Eating real food in whole form!
This episodes guest is health coach Kristin Castner. Kristin is a Health and Lifestyle Coach that helps people use food as medicine to heal chronic belly bloat so they can finally feel 100% comfortable in their own skin.
Topics of discussion
- Plant based eating
- Simple tips for grocery shopping
- Easy swaps for some of your favorite foods
- How you can make eating healthy easy
- How to beat bloat for good.
- Heal your gut heal your acne
Is it you gut or your hormones? Take my quiz here !
https://erinlynnewellness.com/hub-home
Connect with Kristin
https://nourishtoflourishwithkristin.com
Favorite daily core supplements to incorporate into your routine
https://ishoppurium.com?prods=4493756923976:1&giftcard=erinlynnewellness
In honor of breast cancer awareness month we have a very special guest Dr Christa Jillard-Ilić to talk all about breast cancer screening and prevention.
After completing her general surgery residency as MUSC, Christa went on to complete a fellowship at Duke university in Endocrine and breast surgery .
She is active with the American Society of Breast Surgeons and the American Association of Endocrine Surgeons. She also has received the Hidden Scar Certificate of Training from Invuity, a surgical device manufacturer, making her the first surgeon in Savannah to perform this advanced approach to breast cancer surgery that hides scars.
Dr. Jillard- Ilić helped to found the High Risk Breast Cancer Clinic which is the only one of its kind in the Lowcountry and Coastal Empire. Dr. Jillard’s aspirations for the clinic are to fill a void in the community with respect to that area of women’s health.
Dr. Christa Jillard- Ilić cares passionately about women’s health, and her focus has been on increasing awareness and staying up to date on the changes in breast cancer treatment and screening
Breast cancer is the most common cancer in women, according to the American Cancer Society, and thyroid cancer affects women in greatly disproportionate numbers. According to ACS, more than 70 percent of the 56,000 new cases of thyroid cancer that will be diagnosed in the United States in 2017 will be found in women.
We hope you love this episode.!
This one is all about hormones! We are fielding your questions on a wide range of topics
✨Low libido
✨Perimenopause and what that may look like
✨Why cycles are irregular with hormones
✨changes in progesterone
✨What does Birth control do to our hormones
✨Bioidentical hormones vs synthetic
✨Why you may be missing cycles
Typically the first two places I start when balancing hormones is healing the gut and adrenals . It all starts with removing disrupting chemicals from the body! Ready to clean up your life from endocrine disruptors and xenoestrogens ?! Check out my course
https://erinlynnewellness.com/kitchen-optimization-program-30-days-to-be-a-toxin-warrior
In this episode we answer your gut health questions. Make sure you go through and listen to previous episodes on gut health as there is so much valuable information in there
Topics of discussion:
✨Reflux at nighttime
✨All about bloating
✨Why you may be having foul smelling stool
✨The best time to take probiotics
✨The basics of Food combining
✨The most important step for healing the gut
Follow Erin @erinlynnewellness to stay up to date on her upcoming kitchen optimization course
Favorite clean protein powder
https://ishoppurium.com?prods=1354573250632:1&giftcard=Erinlynnewellness
Beat the bloat pack
https://ishoppurium.com?prods=11924988181:1,11751423445:1,136936816661:1&giftcard=Erinlynnewellness
Kitchen optimization course https://erinlynnewellness.com/kitchen-optimization-program-30-days-to-be-a-toxin-warrior
In today’s episode I interview guest Kate Vazquez.Kate is a Functional Medicine Physician Assistant, Estrogen Dominance Expert, founder of Radiant Health, and Author. She loves empowering women to reclaim their health and vitality alongside her husband. She created an online course, The Estrogen Reset, and wrote a book, Estrogen Is A B*tch, to bring awareness about estrogen dominance. In her practice, Kate teaches women how to naturally balance their hormones, as well as use their cycle as their superpower, reconnect to themselves within, and tap into their feminine energy at their highest level, so they can create a life by design that they love living.
Topics of Discussion
✨Effects of birth control on our hormones
✨What is estrogen dominance?
✨ SIgns and symptoms
✨ How the gut influences estrogen
✨ Estrogen detoxification
✨ The top 5 presentations of estrogen dominance
✨ What are histamines and how do they influence estrogen
✨What can you do to help balance estrogen?
Connect with Kate on Instagram @katevazquez_pa
Sign up to be one of the first the get her new book Estrogen is a b*tch
Non endocrine disrupting skincare that works
https://erinlynnewellness.shop.hughandgrace.com/
Check out my favorite estrogen balancing supplements!
https://ishoppurium.com?prods=11924982677:1,11925004565:1,11751448277:1&giftcard=Erinlynnewellness
If you want to get on the waitlist for my kitchen optimization course please Dm me @erinlynnewellness at Instagram or email me egagne50@gmail.com
In this episode we answer your questions about the pelvic floor and clear up some confusion as to why it’s really important for women of all ages and stages to take understand pelvic floor health
Topics of discussion
- Painful sex years after childbirth
- Why you have that little “pooch”
- stress incontinence
- Vaginal heaviness and the surprising reason you may have it
- When are kegels important
- is the pelvic floor related to my back/ hip pain?
As promised Erin is going to be answering your nutrition questions that you sent in during this episode
Topics of discussion:
- Intermittent fasting vs time restricted eating
- Intuitive eating
- How to eat Plant dominant
- Thoughts on counting Macros
- What healthy foods are really unhealthy
- When dieting can get out of control ( orthorexia)
- Alcohol
- Coffee while healing your gut
Greens shake
https://ishoppurium.com?prods=4425016410184:1&giftcard=erinlynnewellness
Favorite protein Powder ( currently) - Vanilla chai
https://ishoppurium.com?prods=1354573152328:1&giftcard=erinlynnewellness
Original flavor
https://ishoppurium.com?prods=1354573119560:1&giftcard=erinlynnewellness
Super Aminos
https://ishoppurium.com?prods=11751429269:1&giftcard=erinlynnewellness
Follow Erin on instagram @erinlynnewellness and Allie @Dr.allieflowerspt
So its time we give some love to the guys. In this episode im going to talk all about male Testosterone. As we age Testosterone levels decrease 1-2% a year in men after the age of 30. There are many factors that play into this from lifestyle, stress, weight, toxins and of course trauma to the testes or pituitary gland.
Topics of discussion
- Importance of Testosterone and health
- Age related decline
- Primary vs secondary hypogonadism
- Weight and testo levels
- Stress and testosteorne
- How toxins affect your levels
- Natural ways to improve levels
- When to get tested
- Excess estrogen and how to manage
- When you need replacement
Stress bundle
https://ishoppurium.com?prods=11924995733:1,11924982677:1&giftcard=erinlynnewellness
Zinc
https://ishoppurium.com?prods=6544672489544:1&giftcard=erinlynnewellness
Testosterone boosting bundle
https://ishoppurium.com?prods=11924983381:1,11751433557:1,6544672489544:1&giftcard=erinlynnewellness
Wondering what’s really in the food you eat and the environment you surround yourself with . Well this is the perfect introduction to start living a less toxic lifestyle . Kimberly Moye is a health and wellness coach who focuses on helping her patients live a less toxic life in all aspects!
Topics of discussion
- Toxins in our food
- The truth about sugar
- Avoiding processed foods
- Cleaning up our water
- Cleaning up your environment
- How your cook where can hide toxins
- Removing things/ppl that don’t bring you joy
Connect with Kimberly on instagram @mindseye.wellness
If you loved this episode and want to go deeper into living a less toxic life , then get on the waitlist for my kitchen optimization course dropping mid September! You don’t want to miss it!
In this episode we have Guest Mandy Bazemore. She is the co owner of Miramae studio in Charlotte North Carolina and an expert on al things skin!
Topics of Discussion
✨Recognizing acne patterns on the face
✨Hormonal acne treatment
✨Best tips for treating acne
✨intuitive skincare and how to know what your skin needs
✨PIH what is it?
✨Lymphatic facial massage
✨Gua sha and ice rolling
✨The 3 simple steps to incorporate today
You can connect with many on Instagram @basictobarbie
Check out her blog here
Go see her @Miramae_studio
Skin care supplements pack!
https://ishoppurium.com?prods=4493756923976:1,undefined:1,undefined:1,11924987605:1&giftcard=Erinlynnewellness
This episode is all about the powerhouse muscle group…. The Glutes!!!! We really dive into why it’s so important to have great glutes…sure who doesn’t want a nice booty but there is so much more!! We highlight the mistakes people make when trying to work the glutes and how you can fix this!!!
Topics of discussion: the building blocks of great glutes!
1) Anatomy 101! The hips and creating optimal alignment and positioning to help build stronger glutes! Getting the femur back in the socket… what does that even mean??
2) Learn how to properly hip hinge! You can’t build great glutes if you don’t know how to hinge!
3) Learn how to eccentrically lengthen the glutes before you start strengthening and why this is so so important!!
4) Glute activation! How to do
It and why it’s a must before every workout!
5) Our top Strengthening moves to build your booty and prevent future injury!
Are you looking to better understand the foods you chose on a daily basis? In this episode we take a deep dive into nutrition and help you understand what you are putting into your body.
Taylor Wessel is a Master Nutrition Therapist (MNT) who believes that food is the fuel that can build a happier, more confident life. Taylor works with clients who struggle with individualized nutritional issues, including weight gain, digestive discomfort, adrenal fatigue and thyroid conditions. Through listening to her clients stories and working with them to organize progressive and approachable programs, Taylor facilitates a process that creates on-going lifestyle shifts that include clean, real-food-based diets, improved stress levels, better sleep habits and more fulfilling interpersonal relationships. Taylor teaches her clients to make empowered, educated choices about their nutrition that create a positive ripple effect in all areas of their life.
Topics of discussion
- Up your breakfast game and start your day right!
- How we get smoothies wrong.
- Food combinations for sustaining fullness and optimizing blood sugar
- Should we fast?
- The truth about salt
- what oils to cook with?
- Eat to stabilize blood sugar
- Digestion starts in the brain , slowing down!
Taylor’s Green protein powder choice
https://ishoppurium.com?prods=11751448277:1&giftcard=Erinlynnewellness
Ready to jump start your health and up your nutrition game? Joint my 10 day detox challenge here! https://ishoppurium.com?prods=105653370901:1&giftcard=Erinlynnewellness
Connect with Taylor on Instagram @taylorwessel_mnt
Do you suffer from heavy and/or painful cycles? Do you have breast tenderness, bloating, and fatigue. Do you feel like you just cant control your emotions leading up to that time of the month? Then this episode is for you.
In this Episode we close out our series on OWNING you cycle with the Luteal phase. This is where you can really help set yourself up for a more easeful period, and minimize those PMS symptoms. Progesterone is dominant in this phase and let me tell you, Progesterone is where its at!!
Topics of discussion
- what is the luteal phase
- why I refer to it as Autum
- hormone fluctuations
- why PMS happens
- difference between PMS and PMDD
- foods to eat to support progesterone
- how to support PMS symptoms
- why supporting yourself earlier in your cycle can decrease PMS symptoms
- How to tailor your workouts
Favorite mood boosting pack
https://ishoppurium.com?prods=3554648096840:1,11924995733:1,11924982677:1,11751448277:1&giftcard=Erinlynnewellness
Connect with us on Instagram @erinlynnewellness and @dr.Allieflowerspt
Are you looking to fine the balance between the feminine vs masculine energies? Are you looking to let more of your feminine side shine through? Have you been looking to explore what it means to truly come alive, rather than just walk through life unaware. Todays Guest Jenny Dale helps give you the tools to do just that!
Jenny is a sex and relationship coach. She helps women uncover the blocks and limiting beliefs that are holding them back from their truest expression of self in order to create a life of limitless LOVE
In this episode we discussed:
- What a healthy balance of Feminine Vs masculine energy looks like
- Tapping into all your senses to truly experience JOY
- Reconnecting with your body
- Body shaming and how to break the negative self talk
- Aging and acceptance
- Tapping into the sacral Chakra and unresolved emotions
- What is womb cleansing and why you may need it?
- Learning to embrace and accept compliments
- Embracing sensuality and owning it
Connect with Jenny on instagram @jennydalecoaching. Ready to try out womb cleansing? Her ceremony is coming up soon visit https://jennydale.com/letsmakemagic to sign up. Special offer for listeners if you mention this episode. DM Jenny for details !
Ovulation is the main event of our cycle and really the true mark of a healthy cycle and hormone levels.
In this episode we discuss
- Why is ovulation so important
- What is happening to our hormones when we ovulate
- Signs of a healthy cycle
- Why you may not be ovulating
- How to track your cycle to support pregnancy or prevent pregnancy
- Foods to support ovulation
- What is ovulation pain and how to manage it
- Why does my back hurt?
- How to support the pelvic floor to ease ovulation
Have you ever wondered what am i doing here? whats my true purpose? Have you ever felt stuck? well we all have at some point. Our guest today is such a beautiful example of going against the traditional path, listening to your gut, and crafting your path to live a life you truly desire.
It starts with the "work", with the Mind Body Soul connection, and listening to that inner calling.
Topics of discussion
- Protecting your energy and ideas
- Moving past limiting beliefs
- Finding the answers inside yourself
- Finding your tribe
- Why you are right where you are meant to be
- Why learning your human design is a game changer
- Perfectionism and comparison
- Daily self care practices you can integrate now
Connect with Heather on instagram @heatherlynnbee
As women our hormones fluctuate drastically throughout the month as part of our natural hormone cycle . As a result the way we eat and exercise can greatly impact how you feel. In this episode we talk all about the first 2 phases of our cycle...the menstrual phase and the follicular phase
*What is the menstrual and follicular phase
the Infradian Rhythm what is it?
What happens to our hormones?Understanding cortisol fluctuations
How go eat to support your cycle
Key missing nutrients
How to alter your workouts to support your body
Specific exercises to help ease discomfort and improve your mood
Techniques to help ease cramping and back pain
Yoga poses to perform and those your should avoid
***How to listen to what your body is telling you!
Estrogen dominance pack
https://ishoppurium.com?prods=11924982677:1,11925004565:1,11924992021:1&giftcard=erinlynnewellness
30 day hormone reset
https://ishoppurium.com?prods=4422200623176:1&giftcard=erinlynnewellness
Gluten is a very confusing topic for many. Should you cut out gluten ,should you not. The truth is not everyone needs to, IF you are getting the right kinds of gluten in your life.
In the episode ill take you through
- What is gluten?
- Who should be gluten free?
- Celiac disease
- Gluten and autoimmunity
- Gluten sensitivity/ intolerance
- If/when you need testing
- Helpful swaps to make
- My favorite books to go gluten free
The journey to healing your gut STARTS with removing your triggers. Gluten could be one of them. we then have to start healing the gut with the 5RS of gut healing. If you are looking for a place to star, I recommend this 30 day gut reset.
This episode is all about stomach acid or HCL(hydrochloric acid).
Digestion starts with the sight, thought, or smell of food. When the brain anticipates an incoming meal, the vagus nerve sends a message to the stomach causing the release of acetylcholine. The binding of acetylcholine to G cells in the stomach starts the secretion of gastrin and, in combination with acetylcholine and histamine, stimulates parietal cells in the gastric glands of the stomach body to start secreting hydrochloric acid (HCl).
Acid in the stomach serves several purposes including helping break down food, create key enzymes to aide in digestion, and to help open and close key sphincters in the body. When we lack HCL we lack the ability to properly digest our food.
Topics of Discussion:
- What is HCL
- Why is HCL important for digestion
- Systems of low HCL
- How to test for low acid at home
- What can you do to help reset acid production
If you have already listen this episode to begin optimizing your gut today
follow me @erinlynnewellness for more gut health tips and @dr.allieflowerspt
Stress is something we all come across in our days whether it’s physical or mental, actual or perceived . Stress causes cortisol to rise, over time elevated cortisol can be detrimental to our health. In this episode we talk all about cortisol and it’s affect on the body.
Topics of discussion
- Causes of stress ( this may surprise you)
- impact of cortisol on our body, how every system is affected
- insulin resistance and weight gain
- What can we do to lower cortisol?
- Adaptogens
- key nutrients
- the importance of mindset
Adaptogen pack to help manage cortisol levels throughout the day and at night for sleep
https://ishoppurium.com?prods=11924995733:1,11924982677:1,11751439829:1&giftcard=Erinlynnewellness
Its skin cancer and melanoma awareness month. The health of our skin is so important! It is after all our largest organ. Kingslea is a board certified nurse practitioner and Certified Aesthetic nurse specialist. She has spent years specializing in dermatology, dermatologic surgery , skin lesions, acne, rosacea, skincare and now aesthetics.
Topics of discussion
- Difference between Melanoma vs Basal cell and Squamous cell carcinoma
- How to recognize changes in your skin
- Common places for skin lesions to pop up
- Difference between physical vs chemical sunscreen
- Whats a good vitamin C and why is it important
- Difference between physical vs chemical exfoliants
- A simplistic skincare routine we all should be following
- The antiaging trio
- Some of Kingsleas favorite products
Connect with Kingslea on instagram @dr.kingslea
Shop some of here favorites at http://ellaora.com
Also favorite body sunscreens (Hint mineral based)
Blue lizard
Cerave hydrating mineral sunscreen
This episode we sat down with our two Friends Jennifer Farrison and Shawna Clack to discuss some common struggles of being a mom. Dont be fooled by the title there are so many great nuggets in this episode! It’s really for anyone thats looking to overcome the pressures from society to be perfect as a women, set better boundaries, and have better time management
Topics of discussion:
- Post Partum anxiety/ depression
- Overcoming mom guilt
- Finding your tribe
- Setting appropriate boundaries, hint if its not a hell yes, its a no!
- Maximizing your time
- Asking for help
- Where can you delegate?
Books reference : Glennon Doyle -Untamed
In honor of mental health awareness month my friend Sandy wade is this weeks special guest ! Sandy is a mindset mentor and transformational life coach. She shares how she took a challenging time in her mid life and transformed it into her purpose.!
Topics of discussion:
- Prioritizing emotional wellness
- Overcoming challenges
- Helpful practices on how to manage stress
- How to recognize emotional eating and how to manage it
- Identifying your purpose and worthiness
- Mindfulness practices for daily use!
Find Sandy on instagram @sandy_wade_writer
Diana williams is the Founder of Strategic Wellness Center and Strategic Med Spa. She is a board certified Nurse practitioner by the AANP, and also Board Certified in Functional Medicine by the Institute of Functional Medicine.
In this episode we discuss all about the thyroid and in particular Hashimotos Thyroiditis.
- What is the thyroid Gland
- Hypothyroidism
- What is Hashimotos and how is it different ?
- The prevalence of autoimmunity
- Triggers to autoimmunity and hashimotos
- How its treated differently
- Diet changes
- Managing stress
- What to look for when getting tested?
Connect with Diana on instagram @Strategicwellnesscenter.com
In the Charlotte or Hickory ,NC and want to make an appointment with Diana? Check out her website www.strategicwellnesscenter.com
Topics of discussion
Allies journey with DR
What is it?
Why does it happen?
How it’s not just about having abs
Breath and pelvic floor connection
How can you Heal?
* what if I want to have another baby and I’m not healed?
In this epsiode we talk all about Estrogen dominance or too much estrogen . If you are experiencing any of the following this episode is for you!
- Painful cycles
- Heavy cycles
- Breast tenderness
- Bloating
- Weight gain
- Water retention
- Headaches
- Mood swings
There are many things that can be done about excess estrogen including removing Xenoestrogens which i talk about it the episode, Healing the gut to aide in detoxification and Balancing essential vitamins and nutrients to help the body communicate better.
Shop non toxic/non hormone disrupting skin care
https://erinlynnewellness.shop.hughandgrace.com/
Estrogen Dominance Pill pack
https://ishoppurium.com?prods=11924982677:1,11925004565:1,11924992021:1,11924983701:1&giftcard=erinlynnewellness
Complete hormone reset
https://ishoppurium.com?prods=4422200623176:1,11924982677:1,11924992021:1&giftcard=erinlynnewellness
Clean scents!
https://www.cleanbeauty.com/pages/shop
Testosterone- is not just for men ! Thats right, women need testosterone too, and its often one of the first hormones to drop off. Testosterone your sense of emotional well-being, muscle mass and strength , helps sagging skin🙌🏻, decreases excess body fat , maintains bone strength , maintain memory , most importantly helps with glucose metabolism which is essentially for maintaining healthy body weight and overall health!
In this solo episode Erin will discuss :
- Different causes of Testosterone deficiency
- Benefits of Testosterone on our health
- Insulin resistance
- Ways we can increase testosterone naturally
- Stress and its impact of testosterone.
- Sleep
- Adaptogens
Testosterone support pack!
https://ishoppurium.com?prods=3554648096840:1,11924982677:1,11925004565:1,11924992021:1,11751433557:1&giftcard=Erinlynnewellness
Episode 12 is all about women's health with special guest Brookes Vaughan. This is for ALL women, whatever season of life you are in, its packed with valuable information!
Topics of discussion
- preconception
- Fertility
- Important supplements and how to know if it’s a good one
- What’s a normal cycle look like
- Ovulation and understanding your cervical mucus
- Preventing yeast infections
- Irregular cycles vs Peri/premenopause
- How to support your body and hormones through this phase
- When should you get tested??
Connect with Brookes on Instagram @Brookesbvaughan_np and @thewomenshealthcompany
And check out her podcast WOCO radio
Women’s health pack - what’s the key to balancing hormones?
Optimizing nutrition
- Decreasing inflammation
- Enhancing Natural sources of B vitamins
- Boosting stress resilience with adaptogens and again healthy sources of B vitamins
- Optimizing the gut
- Improving sleep
Here are my favorite supplements to cover it all!
https://ishoppurium.com?prods=3554648096840:1,11924982677:1,11925004565:1,11924992021:1&giftcard=Erinlynnewellness
If you want more help with addressing specific symptoms please connect with me @erinlynnewellness and check out @dr.allieflowerspt for more specifics on pelvic floor health
Episode 11 is all about nutrition and plant based living with guest Eliza Gellman. Eliza is a Holistic Nutritionist focusing on sustainable weight loss & digestive health through plant dominant living!
She is the host of @hotterthanhealthpodcast, interviewing health and wellness professionals to break trends, diets, and all things health wide open!
- What is plant dominance?
- How to make complete sources of protein by plant combinations
- Do we really need that much protein?!
- How to eat intuitively and listen to your body
- About drinking water with meals
- Eating healthier and plant dominant in a budget
- Healthy snacks
- Avoiding unnecessary inflammatory oils
For one on one coaching connect with Eliza in Instagram @elizag_wellness and check out her podcast @hotterthanhealthpodcast
Shop my favorite healthy protein powders here
MVP sport: Packed with 32 grams of protein from peas, pumpkin and brown rice, MVP Sport supports muscle-building recovery without the calories. Digestive enzymes and probiotics allow for easy digestion and assimilation. This organic blend also includes herbs, such as Turmeric, Maca and Chaga Mushrooms, to target joints for extra recovery support. Its really a great all inclusive protein for those that workout a lot
https://ishoppurium.com?prods=1354573250632:1&giftcard=erinlynnewellness
Power Shake: If you are looking fora greens powder with protein this is a great option. Nourish your body with super greens and healthy fats. Power Shake can help energize and balance alkalinity every day. Great for starting to heal the gut and balance hormones. Has 7g of protein so I add in a healthy fat to mine, but also super filling!
https://ishoppurium.com?prods=11751448277:1&giftcard=erinlynnewellness
Super LOV: Chai flavor
Composed of 30+ pure, premium, natural, whole food ingredients. L.O.V is a Live, Organic, Vegan meal replacement that is also 7 products in 1: Weight Loss Formula + Protein Drink + Fiber Supplement + Essential Fatty Acid Supplement + Super-Antioxidant + Immune Support Supplement + Energy Drink . Has 20 g of protein and adaptogens so great for stress too!
https://ishoppurium.com?prods=1354573152328:1&giftcard=erinlynnewellness
Painful sex is often a topic that gets brushed aside. This is not something that just happens to women after menopause or after childbirth. The ACOG ( American college of Obstetricians and Gynecologists) reports that nearly 3 our of 4 women have pain during intercourse at some point in their lives. For some its temporary, for others its long term.
Pain during sex may be a sign of a more serious gynecological issue, but it also may be a sign of a tight pelvic floor and low or imbalanced hormones.
When it comes to hormones we know they need to be in balance . The two main hormones we discuss here in relation to painful sex are estrogen and Testosterone .Estrogen needs to be plentiful as well as testosterone.
When estrogen is low we may have symptoms including but not limited to ;
- vaginal dryness
- decreased lubrication during sexual activity,
- post-coital bleeding
- discomfort even pain during sexual activity,
- decreased arousal, orgasm, and desire for sex,
- irritation, burning or itching of the vulva or vagina, dysuria, urinary frequency, incontinence and urgency.
Testosterone has many functions in the body. One of the big factors it controls is our libido. One thing women don't realize is testosterone is actually a very important hormone in women and one if the first things to drop off as hormones do, especially when menopause starts. It also is deficient in women on birth control regardless of the form they are on due to the cessation of LH and FSH, When testosterone it can great affect our sexual desire and satisfaction as seen in the symptoms below:
- Reduced sexual drive
- Decreased sexual satisfaction
- Vaginal dryness
Today’s guest is Dr Angela Derosa. Dr. Angela DeRosa, DO, MBA, CPE, is a dynamic professional on a mission to change the face of Women’s Health and Wellness. As a respected, internationally recognized authority on women’s hormonal health, Dr. DeRosa understands the range of health issues women face leading up to and during menopause.
Dr. DeRosa has more than 20 years’ experience in the medical field, both on the pharmaceutical side and in clinical practice.
Topics of discussion:
- What are bio identical hormones?
- The safety and benefits of hormones?
- The difference between menopause and premenopause?
- Women going into menopause earlier?
- What is PCOS?
- When to get tested?
Dr. DeRosa’s enthusiasm for educating patients and physicians on the realities of menopause and the risk factors of hormonal imbalances is the driving force behind her first book, How Your Doctor Is Slowly Killing You: A Woman’s Health Survival Guide. She lives in Scottsdale, Arizona and is now the founder of the Hormone Health Institute where she helps educate other physicians and providers on hormone health .
Connect with her:
Medical professionals:
https://hormonalhealthinstitute.thinkific.com/
All to learn about hormones
https://drhotflash.com/
Struggling with hormone imbalance symptoms? Start with the basics of proper detoxification of hormones utilizing healthy nutrients. Link below!
https://ishoppurium.com?prods=11924992021:1,11751433557:1,11924983701:1&giftcard=Erinlynnewellness
Todays special guest is Cortney Ostrosky. Cortney is a human design reader, self discovery coach and international yoga instructor.
In this episode we talk all about Human design which is an incredible tool you can use to access your body's consciousness as a decision making tool, and ultimately, how to live as your true self.
This is so important when talking about the 5th R of gut healing which is Rebalance. the process of evaluating your life and seeing what is working and what isn't as a way to minimize stress and well .....Rebalance.
When you can understand your human design you can better understand how to practice self care in a way that will best suite you. Remember healing starts on the inside and that starts with making time to figure out what YOU need and what works for YOU.
To find you human design you will need your birth certificate handy go to www.mybodygraph.com or www.myhumandesign.com
Cortney is a great resource for helping you make sense of your human design chart! You can connect with her on instagram @cortney108
With each day that passes we learn more about the importance of our gut health in relation to our overall health and well being. Our GI system is directly correlated to many systems in our body. When this is off it throws everything off leading to hormone disturbances, anxiety, depression, brain fog, skin conditions, food allergies and obviously lots of GI upset. Our gut has influence on nearly every system in our body to the list of symptoms goes on and on. In Functional medicine we use the 5 R system to heal and repair the gut. Remove, Replace , Reinoculate, Repair and Rebalance.
Remove :
Includes removing foods and medications that may be irritating to the GI tract. The biggest culprits I see for intestinal inflammation are gluten, dairy and sugar . Other irritants include caffeine , alcohol, NSAIDS, antibiotics, antifungals, and Anti acids just to name a few. Start with eliminating these foods for several weeks, when you add them back watch for symptoms!
Pathogens: If you are thinking you may have a bacterial or yeast overgrowth get tested, don’t just try to treat it if you don’t know what you are dealing with.
Replace:
Add back in the essential nutrients needed for proper break down and absorption of food such as digestive enzymes, hydrochloric acid and bile acids. Ill talk about ways you can do this naturally and when to use supplementation.
Reinoculate:
Restore beneficial bacteria by taking in prebiotic and probiotic foods or supplements that contain “good” bacteria. Prebiotic's feed good bacteria and can be supplemented by consuming high soluble fiber foods like oats, dandelion root, chicory, banana, onions and garlic. Ill discuss probiotics and how to get them from foods and when to supplements
Repair-
When the GI tract is in a diseased state it lacks key nutrients that help repair its lining . By supplying these nutrients we can help the lining repair itself . My favorite supplement for this is L-Glutamine. Aloe,DGL and marshmallow root can all help soothe the mucosal lining for individuals with a lot of irritation . Vitamins A,C and E and zinc all help repair the intestinal lining. Lastly collagen which is rich in amino acids can help further seal the intestines, repair damage, and build new tissue.
Rebalance:
This one is such a big topic that i didn't not even get into it in this episode. This includes paying attention to your lifestyle habits. Stress, sleep , and excessive exercise can all negatively impact your GI tract. Stay tuned for future episodes where we will get into self care ,stress and how you can evaluate the things in your life that may be adding unwanted stressors to your system
Here are the products I love to start on your healing journey! Please message me @erininjects or on the FB group and I can help customize a plan for you , but this is where I would start!
https://ishoppurium.com?prods=4493756923976:1&giftcard=erinlynnewellness
Another favorite to support my microbiome http://beekeepersnaturals.com use code erinlynnewellness at checkout for discount and free shipping.
Heres a study on benefits of bee pollen on dysbiosis https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-1150-0
Is it **normal to pee your pants?
You actually are not suppose to leak urine when you couch, sneeze, run, jump and laugh. This is a form of urinary incontinence which brings us to today’s topic. We are going to dive into urinary incontinence, what causes it and more importantly what you can do to fix it for good. I bet you guessed it has something to do with the pelvic floor? Well you guess correctly!
We will cover a brief anatomy overview and go over normal bladder function.**
So what does this mean for us and how should you urinate?
- sit on toilet
- relax pelvic floor
- bladder switches on to contract
- bladder empties
- bladder relaxes and pelvic floor muscles resume normal resting tone
Bad bladder habits
- Powering peeing.
- Squatting.
- The just in case pee
- Doing kegels while peeing.
- Dehydration. Holding in pee too long, i.e. at work
Here is a quick list of bladder irritants I advise to stay away from or cut back on if you are have bladder issues.
- alcohol
- caffeine
- citrus fruits
- sweets
- milk
- artificial sweeteners
- spicy foods
- tomatoes
Let’s talk next about what is normal for daily bladder function.
- 5-8 voids in a day
- every 2-4 hours
- 0-1 pee after bedtime
A great technique for managing urge incontinence ( when the strong urge comes on) is to think “freeze, breath then squeeze.”
- Sit down when the urge comes on
- Breathe nice slow deep breaths
- Then contract your pelvic floor. Think squeeze and lift!
Healthy bladder tips
- Go every 2-4 hours ( 5-8 in 24 hours). Keep in mind if you are drinking plenty of fluids you may go more often than this!
- No more “just in case” pee
- Sit on toilet, don’t squat
- No “power peeing”
- Avoid constipation: eat plenty of fiber
- Drink ½ your body weight in ounces of water every day
- Avoid bladder irritants we discussed above
- Pee before and after sex
- Orgasm. Yes you read that right! Orgasms strengthen the pelvic floor. You’re welcome.
- Work on your pelvic floor
Pelvic floor tips:
- Work on kegels in isolation first not with other muscle groups or exercises.
- Try to hold your contraction for 10 seconds
- Start with 30 reps and work your way to 80 a day!
- You want to try this for 6-8 weeks.
- Once you can isolate you can make the exercise more functional.
- Try the “knack.” If you tend to pee a little when you sneeze or cough try this technique. When you are about to cough or sneeze, do a kegel. This contract your pelvic floor and relaxes the bladder. You can train yourself to leak less!!
- Progress your pelvic floor exercises once holding for 10 seconds in isolation for 30-80 reps a day becomes easy. You can try hold for an extra 2-3 seconds. You can work in other muscles groups.
- Once you are feeling better, try to maintain with 10 kegels a day minimum.
- If you are having trouble with kegels and feel you cannot get a good contraction please feel free to reach out to me for help or go see a local pelvic floor PT in your area!
I hope you all find this information helpful! Follow Dr. allieflowersPT for more tips on instagram!
Hormones...Am I right?? Hormones are chemical messengers in our body that send signals to gland to perform specific functions. Hormones like to be perfectly in balance, kind of like a xmas light...if one goes out they all go out!!
Our hormones are constantly fluctuating. For females , our hormones are different at each phase of our cycle throughout the month. Its so important to understand how your cycle works and whats going on in your body.
There are 3 phases:
Follicular phase is days 1-14 . The first day you begin menstruating is the Day 1 of your cycle. Estrogen is dominant during this phase. This is the cool phase so go for cooling foods like salads, cilantro, mint, and cold drinks. If you deal with estrogen dominant symptoms add in more cruciferous vegetables, 2 tbps of flaxseed/day, 3 cups of green tea, and 30 minutes minimum of aerobic activity to help detoxify.
Ovulatory is around days 12-14. Typically occurs on day 14. Look for a thick "egg white" like discharge, this signals you are ovulating.
Days 14-28 are the Luteal phase. Progesterones job in this phase is the prepare the uterus to host a baby. So its the predominant hormone in this phase. This is known as the warm phase so look for warm soups, saute and cooked vegetables and spicy foods. When an egg is not fertilized the uterus sheds its lining and the cycle begins all over again.
Check out this episode for more tips of how you can feel your best throughout the month! Follow @erinlynnewellness for more hormone tips
Clean wine that won’t disrupt your blood sugar! Shop here
Shop non toxic non hormone disrupting skincare!
https://erinlynnewellness.shop.hughandgrace.com/
For an amazing source of natural B vitamins i use Bee pollen from Beekeepers naturals, I also love their HONEY! For 10% off and free shipping go to http://beekeepersnaturals.com and use code erinlynnewellness at checkout!
**Today we are talking all about the pelvic floor. Did you know there is so much more that goes into pelvic floor physical therapy than simply doing kegels? Did you know you may actually have a tight pelvic floor causing your problems versus a weak one thus perhaps kegels are not the best thing for you?
In this episode we will review pelvic floor anatomy, how the pelvic floor functions, and how it connects to other parts of our body, specifically the diaphragm. We will cover how to actually perform a proper kegel while connecting it to your breath and functional body movements.
We will cover signs and symptoms of weak versus tight pelvic floor so you can see what category you might fall into.
Signs of a hypotonic or weak pelvic floor**
- Leaking with sneezing, coughing or jumping
- Tampons may fall out
- sex does not feel as it used to
- heavy feeling
- SIJ, hip pain
Signs and symptoms of a tight pelvic floor
-difficulty starting to pee or second pee ( feeling as if you have to go shortly after you just went)
- constipation
- painful sex
- increased UTI risk due to retention
- leaking with sneezing, coughing, jumping, heaving lifting
- difficulty getting a good contraction
- difficulty getting a full deep breath in
- holding a kegel makes it worse
- SIJ or hip pain
We will then cover treatment strategies for a weak pelvic floor as well as what to do if you have pelvic floor tightness.
Treating a weak pelvic floor:
**For a weak pelvic floor, try to work on kegels most days of the week and work on contracting on the exhale as outlined below.
Let’s go over some tips for a proper kegel.**
- Try it sitting comfortably first so you can isolate the pelvic floor
- Work with your breath. Inhale as you relax your pelvic floor and exhale on the contraction
- You rotate forward into and anterior pelvic tilt (arch your back) to make it easier to isolate the front of your pelvic floor ( think stopping flow of urine)
- You can rotate back into a posterior pelvic tilt ( flatten your back) to make it easier to target the back of your pelvic floor ( think stopping gas)
Once you are able to get a good pelvic floor contraction in isolation you can start to work in other muscle groups. This is important because our pelvic floor contracts quite a bit during activities such as a deep squat, heavy lifting and sex. If you are having trouble getting a good pelvic floor contraction, it is a good idea to see a pelvic PT!
How do you treat a tight pelvic floor?
- see a pelvic floor PT for manual release
- work on the inhale. Focus on relaxing
- On the exhale, don’t force a pelvic floor contraction just try to return to normal resting tone
- meditation
- Strengthen the muscle surrounding the pelvic floor: the hips, glutes, core
- self release techniques
- work on deep breathing
- yoga
- squats: focus on the inhale on the way down to let go of the pelvic floor
Once you are able to release the pelvic floor and symptoms get better, you can start to reintroduce kegels as outlined above. You want to slowly progress, start by working on a small tighten on your exhale instead of full contraction. Then you build up to a full contraction.
I hope these tips help you on your pelvic floor journey. Please contact us with any questions. Follow me on instragram for more videos, tips and advice! DrallieflowersPT.
I think it’s safe to say most of us have been Just a little stressed and anxious over the past five months. Stress is detrimental for your gut health! Even brief exposures to stress can change the microbiome significantly, and long term stress can lead to things like increased intensional permeability (leaky gut)
The human gut is amazing, so much so that its referred to as the " second Brain" So it’s so important that we talk about how this can effect our gut. That’s right the brain and the gut are connected!! Did you know that your gut has its own nervous system called the enteric nervous system ? It is responsible for sending signals to produce things like Hydrochloric-acid(HCL) and Digestive enzymes which help us break down and digest our food so it can be absorbed. Without these two things our stomach cannot break down the food that we eat(especially proteins and fat), leaving it to just sit stagnant especially protein....creating inflammation.
When we are anxious and stressed the Signals to make these key enzymes are missed resulting in compromised digestion. Ever notice when you are stressed you tend to have more digestive issues than normal?? Yup, that’s because it’s all connected!!
Scientists have found that gut bacteria produce key neurotransmitters such as serotonin, Dopamine and GABA which play a key role in moods. 90% of Serotonin is actually made in the gut and directly correlates to GI motility. This mean too much can lead to diarrhea and too little , constipation.
Melatonin is a hormone made in the brain that is responsible for controlling our circadian rhythm aka sleep. However, research suggest that the gut synthesizes 500x higher melatonin levels than the brain. So if your guts off, you likely aren't sleeping either.
What can you do:
- Eat an anti-inflammatory diet with adequate plant fiber
- Set time aside for you, journal , meditate, read....less stimulation
- Think about it changing your workouts, remember high intensity workouts will cause you to produce more cortisol. So if you are trying to manage anxiety and heal the gut, try more yoga, pilates and light walks
Stay tuned for more tips and check out @erinlynnewellness for more tips
Today we are talking about learning how to breathe properly and why it is oh so important for everything we do. Think of breathing as the foundation on which our bodies function. A house won’t stand without a proper foundation right?
So what does it mean to breathe properly? We need to work on developing a good 360 degree breathing pattern on your inhale. This means that when you inhale the following things should happen:
- Diaphragm expands. Place you hand above your navel and feel your diaphragm expand into your hand when you inhale
- Your ribs should expand on the sides. Place your hands on your ribs at your sides and feel your ribs expand into your hands as your inhale
- Back body expansion. You should feel your back body expand as you inhale. Place your hand on your mid back and see if you can feel it move into your hand as your inhale.
The first step is to get a that nice 360 inhale with front, back and side body expansion. On your inhale the pelvic floor should relax. You can think about directing your breath down to the pelvic floor.
On your exhale here is what you want to think about
- Bringing the ribcage down. This helps to properly engage the abs
- An audible exhale or “HA” sounds helps to bring in a little force to turn on the transverse abdominus ( that deeper abdominal layer) which helps to stabilize the spine
- Your lower abs will engage, no “pooching” of the lower abdominals. Think about engaging lower abs or bringing hip bones together.
- Don’t try to “suck it in” at your belly button
- Think about pressing your upper back into the floor as you tighten. This prevents and excessive posterior pelvic tilt but pressing your lower back too much into the floor.
- Pelvic floor lifts and contracts. Think about squeezing and lifting or drawing a marble up into you.
What are some great ways to work on fixing your breathing. Let’s start by breaking it down by specific problems.
*If you noticed that your abs bulge out on your exhale, it means your core is not firing properly so this is something you want to try to work on, especially if you are healing a diastasis. We will cover the following in today's podcast.
- Balloon training: A great way to work on this is balloon training because it works on breathing at the same time by gently overloading our system.
- 90-90 breathing. This a great exercise to retrain your system.
*Your ribs are not moving out to the sides when you inhale. This means you will need to improve your rib mobility. Today we talk about techniques to improve your mobility. You can check out more videos of this on my instragram including skin rolling @Dr.allieflowersPT
*You are not getting back body expansion or you notice your back muscles are always so tight.
- Try some prone belly breathing. Lay on your stomach or even over an exercise ball. Try to inhale into your back body. Try to take 10 nice deep breaths in this position.
- Try a full squat. Try coming into a full squat position
- If you are pressed for time try practicing while you are driving. Direct your inhale into your back body by pressing your back into your seat!
In summary, it is so important to work on developing a great breathing pattern. Remember it takes time and alot of practice. Don’t get frustrated, keep at it! If you need help or have any questions please let us know and we are happy to help you on your journey! Remember to follow me on instagram @Dr.allieflowersPT for more videos and tips!
Welcome to our first episode. Today we are sharing our stories and Journeys to healing with you.
Erin discusses the symptoms leading up to her diagnosis of Ulcerative colitis and what the was like. What GI symptoms to look for, how stress can influence disease and healing, and how to begin healing yourself.
Allie discusses her journey pre and post partum, and how she thought she was healing but turns out she was wrong. How its not normal to pee yourself just because you had a baby at some point and how this can actually be a sign of a damaged pelvic floor. She talks about getting back into working out post partum and how she is healing from 2 surgeries in less than 8 weeks as a mom of two!!
Get ready!!
Follow us on instagram @erinlynnewellness and @dr.allieflowerspt