colCategoriesFunctional Medicine Nutrition Weight Loss
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Getting Serious (and Smart!) About Lowering Cholesterol

No chemical compound in your body gets demonised as much as cholesterol. It always seems to be in the news, making the headlines of every medical journal, and being the topic of discussion at doctor visits. All of the fuss is for a good reason.

Defining and Understanding Cholesterol

Cholesterol is essential for all animal life. Did you know that hormones and Vitamin D are synthesised in the liver from cholesterol? Cholesterol circulates in the bloodstream but cannot travel by itself. As with oil and water, cholesterol (which is fatty) and blood (which is watery) do not mix. So cholesterol travels in packages called lipoproteins, which have fat (lipid) inside and protein outside. (1)

Most folks are aware that there are two types of cholesterol, one “good” and one “bad,” but often still don’t have a really good handle on the difference between the two because they quite frankly were never given an adequate explanation from a healthcare provider.

High-density lipoprotein, or HDL, is called the “good” cholesterol because it takes cholesterol from tissues to the liver, which packages it for removal by the body. A low level of HDL cholesterol increases your risk for heart disease.

Low-density lipoprotein, or LDL, is called the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease and/or a cardiovascular event (heart attack, stroke, etc).

High Cholesterol and its Relationship to Viruses

Aside from avoiding a cardiovascular event, lowering cholesterol can also reduce your risk of developing respiratory viruses. A new study published in May 2020 suggests that the strikingly increased mortality in COVID-19 patients who are either old or also have high blood pressure, diabetes, or cardiovascular disease is due to high tissue cholesterol levels. (2) This is due, in part, to cholesterol being known as a “lipid raft.” Lipids are nothing more than insoluble fatty acids with cholesterol falling into that category. Lipid rafts are subdomains of the plasma membrane enriched in cholesterol and glycosphingolipids, which have been shown to play an essential role in viral entry into host cells. The abundance of cholesterol in lipid rafts is thought to play a significant role in promoting viral infectivity. (3) So, the more cholesterol you have, the more susceptible you are to viruses. This is such important information since we are in the middle of the largest global viral epidemic we have ever experienced: SARS-CoV-2, the virus that causes COVID-19.

Is a Low-fat Diet the Answer?

There have always been proponents for the low fat diet. I have no problem with this if it means you are significantly reducing or eliminating foods which raise LDL due to trans fat content. For example, if your diet avoids the following foods, you are on the right track:

  1. Processed Vegetable and Canola Oils
  2. Processed/Packaged Food Snacks
  3. Cookies and Pastries
  4. Factory-farmed Bacon and Conventional Processed Meat
  5. Conventional Milk and Factory-farmed Dairy Products

Too often, we are fooled by the packaging which states “low-fat” or “fat-free” which are highly processed foods that are loaded with GMOs (genetically modified organisms) and sugar.

A diet high in sugar has also been shown to increase total cholesterol, triglycerides, and LDL, as well as the total cholesterol/HDL ratio. A diet high in added sugar has also been found to cause a 3-fold increased risk of death due to cardiovascular disease. In addition to lipid derangements, consuming a diet high in sugar for just a few weeks has been found to cause numerous changes seen in coronary heart disease and other vascular diseases. Studies have shown there are various metabolic risks for CHD with high sugar diets (e.g., impaired glucose tolerance, insulin resistance, elevated uric acid level, and altered platelet function). All of these abnormalities can be reversed when reverting to a diet low in sugar. (4)

My Final Thoughts on Lowering Cholesterol

We now know that a cholesterol-friendly diet includes plenty of “good-for-you” fats — and limits the unhealthy ones. (5) These good fats are mentioned in my previous article 5 Foods to Start Eating Now if You Have Metabolic Disease, where I highlight the importance of supplementing your diet with wild, cold-water caught fish, avocados, and nuts. These fats promote heart health because they lower LDL (bad-cholesterol) levels.

If you find yourself on the wrong side of the HDL/LDL scale, there is hope. And there are ways to reverse your cholesterol levels through lifestyle changes, without the use of statins. These drugs’ side effects, including muscle pain and damage, liver damage, type 2 diabetes, and neurological effects such as memory loss, are not considered. Just like any pill prescribed for metabolic disease, it is merely a bandaid covering a deeper issue. If you want to correct the problem, you need to address lifestyle changes.

Lifestyle changes are the primary factor in determining your success. If you have weight to lose, find someone that can help keep you on track. Keep a food diary and find a walking buddy. If you are a smoker, quit. Limit your alcohol intake to ensure you aren’t consuming excess sugar. And if you need someone to hold you accountable, contact us here and one of our health coaches will gladly give you more information.

genCategoriesEndocrine Disruptors Functional Medicine Nutrition Weight Loss
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Are Your Genetics to Blame for Why You Can’t Lose Weight?

You wake up. You exercise. You eat a healthy breakfast. You take the stairs at work. You get the salad instead of the burger. You skip the candy bar from the vending machine at 2 p.m. You drink the protein drink. You go to the gym after work. You have a sensible dinner with the correct portion size. You go to bed early so your body can recover. 

You had finally decided to do something about those extra pounds you had been carrying around. You were motivated and excited to make a change. You do the same routine over and over again. You feel better and more robust, but every time you get on a scale, the weight is still there. You have no improvement, and discouragement starts to set in. You may not realize that there is something deeper happening in your body that is contributing to your weight.

The terms “overweight” and “obese” are defined as abnormal or excessive fat accumulation that may impair health. Worldwide obesity has nearly tripled since 1975, and in 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these, over 650 million were obese. (1) In the fast-paced world we live in, it is easy to see how picking up “take-out” for dinner can make the after-work routine a little less hectic. These extra calories, combined with sugary drinks and lack of exercise, add up over time. 

Your Genetics Play a Role

To complicate matters further, recent research suggests that your genes play a significant role in your predisposition to being overweight or obese. In fact, genetics contribute to 40-70% of those with obesity. Out of the roughly 25,000 genes that make up who you are, researchers have discovered more than 50 genes that are strongly associated with obesity.(2)

Genes give your body instructions on responding to the environment around it. What is now considered a disease could well have been an advantage in more primitive times when food was less available. High energy expenditure through physical activity was a way of life.(3) Our bodies’ instinct to hoard and store up calories for more challenging times was essential centuries ago but now serves as a disadvantage to modern life. This is just one of the ways the genes in our bodies can affect the propensity of obesity. Researchers have identified three different genetic causes of obesity:

  1. Monogenic causes: those caused by a single gene mutation, primarily located in the leptin-melanocortin pathway
  2. Syndromic obesity: severe obesity associated with other phenotypes, such as neurodevelopmental abnormalities and other organ/system malformations
  3. Polygenic obesity: caused by the cumulative contribution of a large number of genes whose effect is amplified in a ‘weight gain promoting’ environment (4)

Polygenic obesity is particularly interesting because it states that obesity inducing genes are amplified in a “weight gain promoting” environment.” That may not mean living across the street from a bakery. It may mean the type of nail polish your mother uses or the soap she bathes with for even those inside of the womb.

How Endocrine Disrupting Chemicals (EDCs) Keep You Fat

One of the many chemicals that has been linked to triggering the activation of obesity genes is bisphenol A; BPA, an industrial chemical that has been used to make certain plastics and resins since the 1960s.  A total of 13 studies were conducted before September 2017 to investigate BPA’s effects and its risk of obesity in children. Two meta-analyses were performed to investigate the association between BPA exposure and childhood obesity. The results showed that the relatively high-exposed group had a significantly higher risk of childhood obesity than the relatively low-exposed group. The study proved causality between BPA exposure and childhood obesity using data from epidemiological studies and showed that BPA exposure increased the risk of obesity in children. (5)

These endocrine-disrupting chemicals, termed “obesogens,” can promote adipogenesis and cause weight gain, and they may be around you more than you realize. Some common obesogens include High Fructose Corn Syrup, nicotine, arsenic (used in the production of insecticides, herbicides, pesticides, and electronic devices), pesticides, organotins (tributyltin and triphenyltin – found in contaminated seafood and shellfish, fungicides on crops, and as antifungal agents used in wood treatments, industrial water systems, and textiles. Organotins are also being used in the manufacture of PVC plastics and have been identified in drinking water and food supplies, and perfluorooctanoic acid which is used in non-stick cookware.

Find the Right Form of Exercise for You

The last thing anyone who finds themselves overweight or obese should do is give up hope, though. Even if factors bring on your condition outside of your control, you do have the power to take steps in lowering and regulating your weight and BMI. A study by Wan-Yu Lin of National Taiwan University and colleagues, identified the types of exercise that are especially effective at combating genetic effects that contribute to obesity.

The study of 18,000 Han Chinese adults, aged 30-70 years old, examined the interactions between the individuals’ genetics and their exercise routines. Researchers found that regular jogging was the best type of exercise for managing obesity. In addition to jogging, mountain climbing, moderate walking, power walking, certain types of dancing, and long yoga practices also reduce BMI in individuals predisposed to obesity. (6) The study concluded that when it comes to obesity, your genetics are not your destiny. As with any disease, a balanced diet and exercise mix seems to be the best solution.

My Final Thoughts

For those who have had a decades-long struggle with weight-loss, isn’t it reassuring to know that genetics play a role? As with any diet, exercise or weight-loss program, it is always best to be on the same page with your primary healthcare practitioner and if you are curious as to the functional medicine approach to weight-loss is different, contact me here to learn more.

fogCategoriesAdrenal Health D.I.Y Remedies Functional Medicine Hormones Mental Health Nutrition
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Brain Fog and 3 Natural Remedies to Start Today

EVIDENCE BASED!

About fifteen years ago I went to a doctor for “brain fog,” and was told “it’s all in your head.  There is simply no such diagnosis.  You need more sleep.” And just like that I walked out of that office with a prescription for sleep medication.  Which I tried once and had the most restless sleep (almost “fake sleep”) I could barely function the next day.

It would be another decade before I knew anything about “health” – let alone brain health.  My life at that time was stressful and fast-paced; I travelled significantly for my corporate job.  I ate all my meals out of the home, drank way too much coffee and diet soda and justified my habits by “spinning myself silly” with daily 5am spin classes.

Fast forward to a career in holistic healthcare and I finally had an explanation for my lack of inspiration, anxiety, and depression: brain fog.  Research out of Switzerland states that chronic fatigue syndrome leads to a decrease in brain blood flow and one or more of the following symptoms (1):

Symptoms of Brain Fog

• Slow thinking
• Difficulty focusing
• Confusion
• Lack of concentration
• Forgetfulness
• Haziness in thought processes

The vicious cycle that exists between insomnia, brain fog and mood swings feel frustrating to say the least. For me, resolving one symptom pharmaceutically exacerbated the others and I felt like I was in a hamster wheel.

Causes of Brain Fog

The good news is that if you sleep well (at least seven hours of uninterrupted sleep each night) and are not dealing with any other symptoms other than brain fog, the best place to start is the diet.  Brain health is greatly affected by refined sugar, alcohol, and refined carbohydrates.  My patients who experience brain fog without insomnia or mood swings respond quickly and efficiently to eliminating these foods for a length of time and slowly reintroducing them to determine which causes the symptoms to return.

But for my patients who experience brain fog in addition to insomnia and mood swings, chances are the H-P-A-T axis may be over-activated.  The Hypothalamus-Pituitary-Adrenal-Thyroid axis is responsible for regulating your stress response, digestion, energy, sex drive, mood and emotions.(2)  Insomnia and sleep deprivation activate your stress response and increase cortisol production from the adrenal glands.(3)  The insomnia piece to the puzzle has very real consequences like: cognitive issues, i.e. brain fog. 

Your brain and body rely on balance between the hormones produced by the H-P-A-T axis.  For example, stressful life events cause a spike in cortisol and carbohydrate depleting which causes serotonin to dip low.  Restoring the delicate balance between the hormones produced by the H-P-A-T axis puts things back on track to significantly reducing and eliminating symptoms.

Natural Remedies

1. Assess Protein and Good Fat Intake

Grass-fed beef and organic poultry are great sources of essential amino acids (proteins we do not produce on our own and need to consume within the diet) which fuel the brain so it can continue to release the exact neurotransmitters (the brain chemicals that stimulate body processes and certain hormone production) you need throughout the day.

Wild-caught fish, free-range eggs and most nuts and seeds are great sources of Omega-3 fatty acids while medium chain triglycerides like coconut oil are also great sources of healthy fat.  These good fats reduce inflammation systemically and assist the body in producing the hormones needed to be joyful and satisfied.  And since nearly more than half your brain is comprised of fat, good fats are absolutely non-negotiable to keep cognitive issues like brain fog, away.(4)

Determining the appropriate amount of daily protein and fat intake varies person to person and initially calculating your macros with a health professional can enable you to zero in on the percentages right for you.  However, in my functional diagnostic medicine practice, I find patients respond well to consuming around 35% protein and around 35% healthy fat of their total daily food intake.

2. Eliminate Refined Sugar and Incorporate Natural Carbohydrates

Processed, fast and convenience foods are extremely high in refined sugar (which is why they are palatable and addictive).  You may initially feel as though you are “clear-headed” with a boost of energy but over time, consuming foods that contain refined sugar and also artificial sugar increase systemic inflammation and contributes to conditions known as “leaky-gut,” (read more on that here). Eating complex, unprocessed carbohydrates throughout the day does the complete opposite! Foods like sweet potatoes, fruit, ancient grains, and raw dairy improve focus and reduce inflammation.   

As mentioned before, calculating your personal macros is very smart to zero in exactly where you need to be daily, but I find most patients in my practice respond well to consuming around 30% of healthy carbohydrates of their total daily food intake. 

3. Find a Stress Management Technique that You will Stick With

It seems like these days we are always “connected” to devices and technology and less connected to real people and experiences that bring us joy.  To decrease the activity of the H-P-A-T axis and decrease symptoms like brain fog, establishing a “go-to” stress management technique is necessary.  If meditation or prayer does not work for you, low-impact exercise like walking or yoga, even journaling or reading may reduce stress.  Personally, I feel most relaxed in nature.  Find what works for you and commit to utilizing it daily.

seedCategoriesHormones Nutrition
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Industrial Seed Oils and Your Hormone Health

In my over-two-decade journey to Balancing my Hormones, eliminating certain cooking oils was one of the most recent changes I made. (I’m not kidding.) Truth be told, I used sunflower and grapeseed oils for years; I had no idea how they, in recent years, have fallen into the “toxic industrial seed oil” category! I always bought non-GMO and organic so I thought it was okay. Until I started diving into the research.

So What are Industrial Seed Oils?

The eight industrial seed oils are Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, and Rice bran. These oils are highly processed from soybeans, corn, rapeseed, cottonseed, sunflower and safflower seeds.

How did they become so toxic? One word: Oxidation.

During processing, the seeds themselves are heated to extremely high temperatures to oxidize the fatty acids. Unfortunately, Omega-6 (unhealthy) fats are found in oils such as corn, safflower, sunflower, soy and vegetable and products made with those oils. And we have known for years that excess consumption of omega-6 fats can trigger the body to produce pro-inflammatory chemicals. (1)

What’s wrong with industrial seed oils?

There are a few problems with industrial seed oils, all of which play a significant role in chronic inflammatory diseases:

  1. Eating industrial seed oils raises our omega-6-to-omega-3 fatty acid ratios, with significant consequences for our health
  2. Industrial seed oils are unstable and oxidize easily
  3. They contain harmful additives
  4. They’re derived from genetically modified crops
  5. When industrial seed oils are repeatedly heated (as restaurants do in fryers), even more toxic byproducts are created

How are industrial seed oils making us sick?

Industrial seed oils, even if organic or non-gmo, are not healthy. A number of chronic inflammatory diseases have been linked to the consumption of Omega-6 and the byproducts of these oils, in addition to health problems like (2):

  • Anxiety
  • Asthma
  • Autoimmune disease
  • Depression
  • Dementia
  • Diabetes
  • Heart disease
  • Hormone Imbalance
  • Infertility
  • Inflammation
  • Intestinal Permeability, “leaky-gut”
  • Obesity
  • Osteoarthritis

When it comes to our hormones, did you know that Omega-3 fatty acids (good fats!) are the precursors to properly produced hormones? Therefore, consumption of its counterpart Omega-6 will not promote healthy hormone balance (3).

My Final Thoughts

The best thing you can do for your own (hormone) health and the health of your family is to begin to reduce and eventually eliminate all vegetable oils and margarines from your home. Replace them with healthy saturated fats. I like to bake with coconut oil and grass-fed butter. For stove-top sauteing and stir-frying I opt for avocado or coconut oil. Extra virgin olive oil is my go-to for homemade salad dressing.

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335257/
  2. https://pubmed.ncbi.nlm.nih.gov/12442909/
  3. https://pubmed.ncbi.nlm.nih.gov/15385858/
magnesiumCategoriesHormones Nutrition
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All About Magnesium

What you Need to Know about Magnesium and Hormones 

Are you the queen of mood swings? (Yeah, join the club!). It could be a magnesium deficiency wreaking havoc on your hormones! In addition to brain fog and insomnia, mood swings are one of the most common challenges that patients present to my clinic with. Mood swings also happen to be very commonly associated with adrenal dysfunction. 9 times out of 10 these patients also have a mag deficiency. Here are some symptoms:

  • Migraines
  • Anxiety
  • Fatigue
  • Muscle pain
  • Leg cramps
  • Insomnia
  • High blood pressure
  • Fibromyalgia
  • Type 2 Diabetes

What’s the Effect of Magnesium on Cortisol Levels? 

When the adrenal glands spike cortisol in response to stress you deplete your magnesium! What if you never address your level of stress? (Hormone Imbalances for days…) In a 2020 study out of the Journal of Nutrients – we now know that stress could increase magnesium deficiency; and in turn, that deficiency could enhance the body’s susceptibility to stress, resulting in a vicious cycle. Below is more research. 

What is Magnesium? Why Might I Need More of It for Hormone Balance?

Let’s discuss the role of magnesium in hormone regulation. Magnesium is an essential mineral. It plays a role in many of the body’s functions from regulating metabolism to providing energy and supporting muscle contraction. Here are five reasons why all women should make sure to get enough:

  1. Supports bone health: It is essential for healthy bones because it helps to absorb calcium, which is necessary for strong bones. In fact, a lack of adequate magnesium can lead to decreased bone mineral density.
  2. Helps with PMS: Research has found that women who supplement with magnesium regularly experience less severe PMS symptoms, such as headaches, bloating and cramps.
  3. Helps reduce stress: It helps reduce stress by modulating the body’s stress hormones, which can help women to relax more easily. It also helps protect against depression and anxiety.
  4. Can help combat menopause symptoms: It can reduce symptoms of menopause! Yes, even hot flashes and night sweats. It is also important for cardiovascular health, which can be negatively impacted during menopause due to lower estrogen levels.
  5. Aids in digestion: It helps regulate digestion by controlling the contraction and relaxation of muscles in the digestive tract. This basically helps your food move through your intestines more easily.

The best way to get enough is from a healthy diet! That includes plenty of green leafy vegetables, nuts, and whole grains. If you don’t think your diet is providing enough, you can also consider taking a supplement (more on that below). A high quality multivitamin made from Whole Foods should get you pretty close to your R.D.A. But to bridge the gap, load up on:

  • Spinach
  • Swiss chard
  • Pumpkin seeds
  • Black beans
  • Dark chocolate
  • Almonds
  • Avocado
  • Bananas 
  • Sesame seeds

How Does Magnesium Work in Your Body?

Magnesium is needed for over 600 physiological reactions in your body to be carried out successfully. Glutathione – your body’s main powerhouse antioxidant (needed to destroy free radicals!) – cannot be synthesized without adequate magnesium.  It works alongside calcium and researchers believe a deficiency allows calcium to build up in the lungs, causing constriction, which can lead to asthma. It also partners with calcium to control inflammation and reduce the hardening of your arteries, regulate your blood pressure and improve blood flow through your arteries by controlling its thickening. This will reduce your risk of heart disease. Heart disease is the number one killer of women!  It also assists in blood sugar regulation by regulating insulin and A1c. This reduces your risk for Type ll diabetes. 

Benefits of Magnesium for Thyroid Function

Magnesium also plays a crucial role in thyroid function for the synthesis of thyroid hormones. It’s involved in the conversion of the inactive form of thyroid hormone (T4) to the active form (T3) in the body. Additionally, magnesium helps regulate the body’s response to thyroid-stimulating hormone (TSH), which controls the production and release of thyroid hormones. As you might be able to guess, adequate levels of magnesium are necessary for optimal thyroid function. 

How Much Do You Need a Day? 

Generally speaking, you need to supplement with around 400 mg/day but you can increase your level naturally by consuming those dark green leafy vegetables and those foods I mentioned earlier to increase your intake naturally.  I love dark leafy greens. Try kale and spinach to supply your body with a key stress management and relaxation mineral – you guessed it – magnesium. With so many different forms of supplementation available, always start with real, whole foods first. 

Supplements I Recommend

Ever buy a supplement and go, “Um, what a waste! It didn’t do a dang thang!” Yep, me too. Magnesium occurs in numerous forms and from many different sources. Its absorption from supplements varies! Just as much as it does from meals. Supplements are created by binding a magnesium molecule to a carrier of some kind. Carries could be amino acids (glycine, arginine, taurine) or an organic acid such as citrate. This aids in the conversion into a form that the body can recognize and absorb. 

Magnesium Supplements for Hormonal Health

There are 3 forms I do not go without to manage my stress and preserve my hormone health. 

  1. Magnesium Malate – a very easily digestible form of magnesium is great for muscle aches, pains and Fibromyalgia.
  2. Magnesium Citrate – a very bioavailable form of magnesium, it preserves the gut and relieves constipation.
  3. Magnesium Glycinate – this calming form of magnesium is great for improving sleep, and reducing anxiety and depression. 

Which Supplement I Use 

It’s called Reacted Magnesium and you can find it in my dispensary. It’s a convenient combo of all three in a one-stop-shop! I love it for PMS cramps and even depression. I started with a therapeutic dose (a little over 400mg twice/day) for a month and noticed a huge improvement so since then I have scaled to a maintenance dose of a little over 400mg once/day. Now I rarely experience cramps or get truly depressed unless I have not prioritized my self-care.

vitmindCategoriesHormones Nutrition
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Nature’s Hormone Hack: The Power of Vitamin D

Nature’s Hormone Hack: The Power of Vitamin D

Do you have chronic fatigue (the inability to get to sleep or stay asleep)? Are you an emotional roller coaster (feeling up, down and all over the place)? Do you have a sickness you just can’t seem to shake (poor functioning immune system)? Do you have a hormonal imbalance (thyroid dysfunction, irregular cycle or adrenal fatigue)? Do you have weak bones (osteoporosis or osteopenia)? Do you have an inability to put on muscle or lose weight (given your efforts!)? One of the most common findings in my functional diagnostic medicine practice is a Vitamin D deficiency. All of these can relate back to a sub-optimal level of Vitamin D (lab values less than 20).

Vitamin D is Actually a Prohormone

This means it’s required to carry out a ton of hormonal reactions in the body. And it’s made in the liver, so if your liver isn’t healthy this isn’t helping the situation! Get your Vitamin D level tested in the beginning of winter months and again at the start of warmer months (twice/year) so you can supplement accordingly when that time of the year rolls around. The right amount of Vitamin D can be a game changer! Let’s learn more: 

  • Vitamin D is actually a hormone the kidneys produce that controls blood calcium concentration and impacts the immune system
  • Vitamin D is also known as calcitriol, ergocalciferol, calcidiol and cholecalciferol
  • Vitamin D is made in your skin. It’s a response from the sunlight. You can also get it from foods you eat. 

The Power of Vitamin D

In a 2016 study from the International Journal of Environmental Research and Public Health, we learned that ongoing exposure to sunlight reduced weight gain in mice. The mice ate a high fat diet. So what exactly does it do? Vitamin D is, in part, responsible for regulating mood, boosting immunity, supporting bone health, regulating hormonal balance, and preventing chronic diseases. Specifically, it: 

  1. Regulates mood: Research shows that Vitamin D can play a significant role in regulating mood. If you have low levels of Vitamin D, it’s likely you also have depression and anxiety. Women who experience hormonal imbalances and suffer from mood swings can benefit from an optimum level of Vitamin D. Sun exposure, together with a healthy diet and supplements, can improve symptoms of PMS, depression, and anxiety. 
  2. Boosts immune system: Vitamin D is a key player in keeping our immune system strong. It can help our bodies fight off infections and reduce inflammation. Women with hormone imbalances tend to have weakened immune systems, which means they are more vulnerable to infections and diseases. Don’t be afraid to supplement. It can help with contracting respiratory infections, such as the flu and colds.
  3. Supports bone health: Vitamin D and calcium work hand in hand to keep our bones strong. The sunshine vitamin is essential in absorbing calcium and phosphorus. Women with hormonal imbalances and low levels of Vitamin D are at risk of osteoporosis and bone fractures. 
  4. Regulates hormonal balance: Vitamin D acts as a hormone in our body, and it plays a vital role in regulating hormone levels. It is especially important for women who experience hormonal imbalances, such as PCOS, endometriosis, and irregular periods. When you get more Vitamin D, you can improve hormonal imbalances and symptoms such as acne, hirsutism, and infertility.
  5. Prevents chronic diseases: Studies have linked low levels of Vitamin D to all sorts of chronic diseases. Think cancer and diabetes, and even heart disease. Women who suffer from hormonal imbalances and low levels of Vitamin D are at risk.

How to Get More Vitamin D 

The sun is an easy way to get your daily dose of Vitamin D. However, women who have hormone issues may find it difficult to get outside when their health is suffering. Besides, you might live in an area where it is not sunny year round. If you struggle with feelings of sadness or depression during certain times of the year I know it’s hard to make that happen. Remember, there is evidence that shows lack of the fat soluble Vitamin-D can lead to insulin resistance and estrogen imbalance. Which means if you aren’t supplementing the exact dosage right for you, you can expect anything from depression to hot flashes, mood swings and so much more.  If this is you, you’ll want to get tested multiple times/year and meet your body where you are at! You’ll produce enough Vitamin D in just thirty minutes of sun exposure a day or a few times a week for happy hormones that will boost your metabolism. 

Wait – I Spend so Much Time Outside! Could it Still be a Vitamin D Deficiency? 

Unfortunately, yes. Underlying gastrointestinal (hello, leaky-gut!) and liver dysfunction greatly impacts Vitamin D’s upregulation, integration and assimilation making it possible to be Vitamin D deficient while residing in a sunny state. Adequate Vitamin D slows the activity of the HPA-Axis, thereby reducing cortisol and decreasing your stress response. I’m a huge proponent of getting OUTSIDE but I’m also realistic and check my own Vit-D levels when the seasons change to ensure I’m getting enough because I have to continually support my adrenal glands to keep my own stress response in check.  Find a functional medicine practitioner in your area to work with locally or we can work together virtually to ensure you get back on track.

cravingsCategoriesHormones Nutrition
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Understanding the Connection Between Hormones and Sugar Cravings

Sugar cravings are common, and many women struggle to resist the temptation. But did you know that your hormone levels could be the reason behind your sweet tooth? I have seen many women who are unable to control their sugar cravings despite trying all the diets and exercise regimes. This is because hormonal imbalances in the body can lead to increased sugar cravings, fatigue, mood swings and much more.  To start off, there are MANY reasons why you would crave sugar. Here are a few. You may crave sugar because of: 

  • Blood sugar dysregulation
  • High cortisol
  • PCOS
  • Elevated insulin
  • PMS

The Link Between Serotonin and Sugar 

Nearly 100% of my patients with excess estrogen or estrogen dominance crave sugar! Check out this study which says that increased estrogen decreases our happy hormone known as serotonin. When serotonin is low, we’re moody so we crave sugar. The obvious best course of action would be working directly with a functional medicine doctor who can test-not-guess that this is the root cause of your sugar cravings. Eating sweets sends your mood and energy on a rollercoaster and from a hormonal standpoint, disrupts Insulin, leading to those issues I talked about before – blood sugar dysregulation and imbalances within estrogen and testosterone. 

How Magnesium can Help 

I’m a reformed sugar-junkie myself (we ate candy all day long in the restaurants I worked in throughout my twenties!) and getting consistent with magnesium was major for me. Magnesium and insulin dance lovely together to help your body use sugar efficiently! Try getting a little extra magnesium from abundant sources like beef, poultry, dark leafy greens and pumpkin seeds. Supplements work well too! I love Reacted Magnesium. It’s available in my dispensary. 

It’s all About Balance! 

Your hormones play a crucial role in your body’s sugar metabolism, which determines how much sugar is in your bloodstream. A hormonal imbalance can lead to reduced insulin sensitivity in the body, leaving glucose levels high and leading to sugar cravings. Insulin – you’ve heard of it. It’s the hormone that regulates blood sugar. It does this by moving glucose aka sugar from the bloodstream into your cells for energy. When insulin is not functioning well, it results in high sugar levels in the bloodstream, and the body signals for more sugar to balance it out. This leads to sugar cravings, as the body is seeking more glucose to balance out the sugar levels. Additionally, hormonal imbalances may lead to mood swings, fatigue, and depression, leading to an increased desire for sugary foods as a temporary fix. An imbalance in any hormone in your body, such as cortisol or estrogen or testosterone, can have significant effects on your sugar metabolism, increasing sugar cravings.

What Can You Do About Sugar Cravings? 

Making small diet and lifestyle changes can help maintain the balance of your hormone levels, reducing sugar cravings. Start with reducing processed foods and refined sugars. Adequate sleep is also very important. When you don’t get enough sleep, it throws your hormones off which leads you to sugar cravings and fatigue. A balanced diet and regular exercise are great ways to help balance hormones in the body but I know it’s tough. Get exercise in when and where you can and pick an activity you enjoy! 

Know When To Seek Help 

Medical treatments such as hormone therapy, supplements, and medication may help correct hormonal imbalances to stabilize blood sugar levels and reduce sugar cravings. Please know that sugar cravings are a common symptom of hormonal imbalances that can be easily improved through lifestyle changes and medical treatment. Understanding the connection between hormones and sugar cravings is the first step in maintaining a balanced hormonal level. Try diet and lifestyle changes and reach out if you need my help. By taking control of your hormones, you can reduce sugar cravings, enjoy better energy levels, better moods, and mental clarity. 

overtrainCategoriesNutrition Weight Loss
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Can’t lose weight? Why you might be overtraining 

If you are exercising to reduce stress and lose weight, listen up! Most of us believe exercising is a panacea for all our health woes. That’s indeed true but to some extent. Did you know certain forms of exercise do more harm than good to your body when you have a hormonal imbalance? This is especially true if you are experiencing chronic stress due to work (or life!). It’s okay if you didn’t know this. I didn’t know until about five years ago, either! Twenty years ago, I was taking 5 a.m. spin classes before I commuted an hour into NYC. Then a decade ago, I was doing Crossfit five-six to six nights/week, and I had belly fat that wouldn’t budge. I had zero clue that I was overtraining. When done improperly, high-intensity exercises, and prolonged workouts can trigger hormonal imbalances. Let’s dive into why.

What is overtraining?

One of the most common issues that people face when trying to lose weight is overtraining. It may seem counterintuitive, but it’s true. Working out too much can actually hinder your weight loss progress (it happened to me!). Overtraining occurs when the body goes beyond its limits with excessive exercise. This usually happens alongside not enough rest and recovery time. This can lead to negative effects such as:

  • Muscle fatigue
  • Decreased performance
  • Hormonal imbalances
  • Even injury

Hormone imbalance #1 – stress

Both chronic work/life stress and strenuous forms of exercise cause a cortisol spike. Cortisol is a hormone the adrenal gland produces that helps our body cope with stress. Are you always stressed? This can lead to overproduction of this hormone. That can then lead to weight gain and other health issues. Strenuous exercises can also trigger that same cortisol spike. This can lead to insulin resistance. This is when the muscles, fat, and liver cells become desensitized towards insulin. As a result, the body absorbs glucose ineffectively from the bloodstream. This leads to increased hunger and belly fat. Additionally, when cortisol finally drops, it may lead to depleted adrenals. Depleted adrenals AKA Adrenal Fatigue.

Hormone imbalance #2 – no rest days

No stress management or significant rest days in place? This leads to insulin resistance, too! Remember that the body requires ample time to rest and recover so make sure you give it that. Proper stress management techniques are key. Try meditation or deep breathing and get enough sleep! So how do you know if you are overtraining? Some signs include:

  • Persistent muscle soreness
  • Increased fatigue
  • Decreased performance
  • Increased hunger

It’s important to listen to your body. Give it adequate rest and recovery time between workouts.

How to avoid overtraining? 

Have a well-rounded workout routine that includes both strength training and cardio can help you avoid overtraining. Additionally, try incorporating rest days into your workout schedule! Try short and frequent sessions of burst training, power yoga, Pilates, or walking on a treadmill for about 10 to 15 minutes. These exercises are practical as they burn fat and increase metabolism. This signals the body to improve insulin sensitivity and lower cortisol.

Is exercise important to lose weight?

It’s less crucial than your diet to heal those hormonal imbalances I mentioned. Foods containing omega-3 fatty acids, fiber, and protein help regulate hormones and promote weight loss. Limit processed sugar and carbohydrates. Make sure to:

  • Stay well-hydrated
  • Reduce caffeine and alcohol consumption
  • Add antioxidants
  • Avoid trans fats

It’s best to be cautious when it comes to exercise and hormonal balance and seek the opinion of a healthcare professional if you have any doubts (shameless plug!). Often, overtraining is a simple fix!  Don’t forget to explore more of my blog posts and reach out if you have any questions.

eatCategoriesHormones Nutrition
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Do the Foods You Eat Make Your Hormones Happy?

We all have that one food that we can never resist, no matter what. For some, it’s pizza (ME), while for others, it’s ice cream. I’ll be honest – I grew up in New Jersey eating bread, pasta, and yep – pizza. Those foods still comfort me to this day, but if I’m honest, I feel like crap later! As we grow older, we realize being able to eat whatever we want, whenever we want is not all it’s cracked up to be. The things we once loved to indulge in now make us feel bloated, fatigued, and even anxious. Foods that make you feel good when eating them but then leave you feeling crappy make your hormones SAD. This is especially true for women who have hormone issues. Our hormones play a crucial role in how we feel emotionally and physically. This makes it essential to understand which foods make our bodies and hormones HAPPY. In this blog post, we’ll dive into the foods that make you feel good and also improve your hormones.

Foods that make your hormones sad

  • Food stored in plastic
  • Processed food
  • Produce sprayed with pesticides
  • Foods low in fiber
  • Foods low in good-quality fat (cooked in healthy oils)
  • Foods that contain artificial preservatives (like MSG)
  • Foods that contain artificial colors and flavors
  • Meat and poultry that contain antibiotics

Let’s dive into the why. 

Food stored in plastic or processed food

We all have been guilty of opting for packaged and processed foods. So convenient. Most processed foods contain harmful chemicals though. These are preservatives, artificial colors, and flavors. These can affect our hormones. The chemicals in plastic packaging act as hormone disruptors. When these make their way into the food we consume, it affects us in the long term. It’s always better to go for fresh and whole food options. These are free from harmful chemicals.

Produce sprayed with pesticides

Most of us don’t realize; even the fruits and veggies we eat may contain harmful pesticides. These affect our hormones! Eating pesticide-laden produce could result in:

  • Disrupted menstrual cycles
  • Weight gain
  • Even infertility

So what can you do? Switch to organic produce, wash your fruits and vegetables and incorporate probiotics into your diet. Doing so can help mitigate the damage caused by pesticides.

Foods low in fibre

Fiber is essential for optimal health, especially gut health, digestion and hormone balance. Eating a high-fiber diet consisting of fruits, vegetables, and whole grains can help regulate hormones. Fiber also helps:

  • Controlling weight gain
  • Inflammation markers
  • Reduce the risk of developing chronic diseases
  • Keep you satiated for longer, ensuring you don’t indulge in foods that make your hormones sad

Foods low in good-quality fat

Fats are an essential macronutrient. We need to incorporate healthy sources of fats into our diet for hormone balance. Healthy fats play a crucial role in:

  • Producing hormones in our bodies
  • Reducing inflammation
  • Keeping our hearts healthy

Incorporating avocados, nuts, seeds, and fatty fish into your diet can help regulate hormones. And keep them happy!

Foods that contain artificial preservatives

Artificial preservatives are commonly found in fast food, processed food, and even some canned products. These preservatives act as hormone disruptors, leading to issues like:

  • Weight gain
  • Thyroid dysfunction
  • Imbalanced sex hormones

A simple solution is to read the labels while you shop. Opt for food items that are free from preservatives, and stick to whole food options that are rich in vitamins and minerals.

What foods make your hormones HAPPY? 

Foods that make you feel good when you are eating them, improve your mood, give you energy, and sustain you through the day are the ones that make your hormones sing “Joy to the World.” Choose foods like:

  • Organic fruits and vegetables (especially berries!)
  • Non-GMO, wild-caught fish, and free-range beef and poultry
  • Nuts and seeds
  • Healthy oils (avocado is my fave for baking and EVOO for salad dressings)
  • Cage-free, organic eggs
  • Non-GMO protein powders (grass-fed or plant-based)
  • Dark chocolate (hallelujah!)
  • High-fiber foods

Focus on eating a balanced variety of foods like the ones mentioned above. Seek out those rich in nutrients and free from harmful chemicals. A good rule of thumb is to stick with whole foods, prepare your meals from scratch, and incorporate healthy sources of fats into your diet. Try to eliminate or reduce foods that contain preservatives, artificial colours, and flavours. It’s essential to remember that what we eat has a direct impact on how we feel emotionally and physically. Choose wisely!

starchyCategoriesNutrition
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A Guide to Adding Non-Starchy Vegetables to Your Diet

Let’s talk about non-starchy vegetables. As someone who has struggled with hormone issues (if you’ve been around for a while, you know!), I understand the importance of maintaining a healthy diet and the role that vegetables play in this. However, I got stuck in a “vegetable side dish” rut, relying on the same old handful of greens night after night. Yuck! That all changed when I discovered the wonderful world of non-starchy vegetables. Not only do they offer a wider variety of nutrients, but they also help stabilize blood sugar levels and alleviate pressure on your adrenal glands. Let’s explore the benefits of non-starchy vegetables and share some creative ways to incorporate them into your daily meals.

What are non-starchy vegetables?

Non-starchy vegetables are a group of veggies low in carbohydrates and calories, making them ideal for those watching their blood sugar levels. They include vegetables like:

  • Zucchini
  • Mushrooms
  • Cucumbers
  • Artichokes
  • Peppers

Non-starchy vegetable hacks

  • One of my favorite ways to add non-starchy veggies to my diet is by making zucchini noodles. You can use a spiralizer or a vegetable peeler to turn the zucchini into long, thin noodles, then sauté them in a pan with garlic and olive oil. It’s a delicious and healthy alternative to traditional pasta.
  • Another great way to incorporate more non-starchy veggies into your meals is by making vegetable skewers. Cut up various vegetables, like mushrooms, peppers, and onions, then grill them perfectly. You can even brush them with a marinade or seasoning to add flavor.
  • For a quick and easy side dish, try roasting a medley of non-starchy vegetables. Toss them in olive oil, salt, and pepper, then roast them in the oven until they are tender and caramelized. This is a great way to use up any leftover veggies you might have in your fridge.
  • If you’re looking for a more filling meal, try stuffing a bell pepper with a mixture of ground turkey, brown rice, and non-starchy veggies like mushrooms and onions. Not only is it a delicious meal, but it’s also packed with nutrients and fiber.

Why non-starchy vegetables matter

By incorporating more non-starchy vegetables into your diet, you’re not only adding variety and flavor to your meals, but you’re also doing your body a favor by stabilizing your blood sugar levels and reducing the strain on your adrenal glands. Whether you’re roasting them, grilling them, or using them as a substitute for pasta, there are so many delicious and creative ways to add non-starchy vegetables to your meals. So the next time you’re stuck in a vegetable side dish rut, remember there’s a world of non-starchy vegetables waiting for you to explore! Don’t forget to explore more of my blog posts and reach out if you have any questions. And if you aren’t already, follow along on Instagram for more hormone hacks!