Sleep Your Way To Balanced Blood Sugar & Weight Loss
Wouldn’t it be amazing if sleeping was all you needed to do in order to balance your blood sugar, lose weight, reverse insulin resistance or cure diabetes and hormone imbalances?
Sleep may not look like the so-called “magic pill” that you might be looking for, but it definitely plays a major role in the body’s ability to regulate blood sugar, weight loss, inflammation and hormones.
A recent study showed how lack of adequate sleep negatively impacts the ability of fat cells to respond to insulin, one of the hormones that regulates metabolism, weight loss and is a major factor in developing diabetes.
Another recent study also found a link between short sleep duration and an increase in the progression to diabetes. This makes quality of sleep a key component in preventing or reversing insulin resistance, which also relates to risks associated with diabetes, overall weight loss and hormone balance.
We must learn to value sleep as much as we do diet and exercise.
When we are getting adequate and restful sleep, the body is able to restore and repair itself, our hormones can rebalance and nutrients can be absorbed and and converted into useful tools.
When sleep is inconsistent, disrupted or short in duration, our body is not able to fully recover. Our circadian rhythm and cortisol balance becomes dysfunctional and a domino effect occurs in the body.
Sleeping is one of the ways in which we are able to balance cortisol, our stress hormone. Cortisol regulates how our body uses insulin and the availability of glucose (sugar) in the body for energy.
Consider this classic textbook scenario… if you were being chased by a lion, your body would recognize this perceived stress and release cortisol as a result. Cortisol would then act effectively to raise blood sugar levels for an abundance of energy, allowing you to think and move quickly to escape the lion!
In our modern world, our body doesn’t know the difference between a lion chasing you, crappy co-workers, an angry boss, traffic or relationship challenges. On a physiological level, the body perceives all of this as “stress” and releases cortisol as if that lion was after you.
Back in the day when that lion was chasing you, you would have been running your butt off to escape it,in turn utilizing all of the excess glucose that was running through your bloodstream. But now, in these modern times, we encounter stressors (such as traffic etc.) and more often than not we are sitting on our butts not exerting any kind of energy to use up that excess glucose that was release as cortisol increased in response to stress.
Cortisol prepares the body for action by moving glucose out of its storage form (glycogen) and raising glucose levels in the blood. Insulin helps the cells to uptake glucose for energy. Chronically elevated levels of cortisol, in response to the chronic stress in our lives, leads to chronically elevated levels of glucose and insulin. And being less active doesn’t help! As a result of this ongoing surplus, the cells stop responding to glucose and insulin’s ‘knock at the door’ (as I discussed in this recent blog).
So what does this all have to do with sleep?
As I mentioned before, getting adequate sleep is one of the ways we can recover from the stress of our day and support normal cortisol balance in the body.
In this week’s video and blog, I dive into more detail about how adequate sleep supports balanced blood sugar, weight loss, reversing insulin resistance and other hormonal imbalances.
Lack of adequate sleep can be perceived as stress by the body.
When we don’t get enough sleep, or when we sleep during the wrong times of day, this can cause undue stress on the body. And remember, it doesn’t matter what the stressor is, the body still reacts as if it’s being chased by a lion.
This perceived “stress” triggers the release of cortisol and therefore the cascading effects on glucose and insulin.
Chronic periods of sleep deprivation and disruption can actually flip normal cortisol level upside down or skew it way off track. When this happens, other hormones such as thyroid, estrogen, testosterone and progesterone fall victim to the dysregulation all while leading to even more dysfunction and deeper health issues.
On top of the cortisol roller coaster ride, this study also found that poor sleep cycles negatively impact leptin and ghrelin, two hormones that control hunger and satiety. You may have experienced this before, essentially less sleep means a bigger appetite, either because leptin and ghrelin are elevated or because you’re looking to food as a source of energy to make up for the lack of sleep.
Overconsumption of food (especially carbohydrates, even the healthy ones) can contribute to blood sugar imbalances, weight gain, digestive stress and a slew of other issues.
How to sleep your way to balanced blood sugar, weight loss and balanced, hormones…
Getting good quality sleep is partially about the amount of sleep you’re getting, but more importantly it’s about the time of day that you’re sleeping.
To sleep your way to balanced blood sugar, weight loss and better hormones, abide by these 3 rules for satisfying and restful sleep:
10pm Is Quitting Time.
Your body has an internal time clock based on the sun cycles and inherently wants to be asleep within a few hours after sunset. Because of this internal time clock, certain restorative functions take place in the body at certain times during the night with the most critical ones running from 10pm-2am. If you’re constantly missing this window of sleep (10pm-2am) the body is not able to properly restore and repair itself, which leads to internal stress and dysfunctional cortisol levels. To support normal cortisol rhythms, being asleep- not just in bed but actually asleep- by 10pm most days of the week is best.
Less Lights Are More.
Exposure to light after sundown tricks the body into thinking the sun is still up. If the body thinks the sun is still up, it will continue to pump out cortisol, making it more difficult to fall asleep and keeping blood glucose levels elevated. This, in turn, can eventually contribute to insulin resistance over time. Once the sun sets, be mindful of lowering the lights in your home, using dimmers when possible and using a rose colored nightshift setting on all of your devices.
Fatten Up For Bed.
Healthy fats help to keep your blood sugar balanced for extended periods of time, and can actually help you sleep more soundly. If you find yourself waking up in the middle of the night, especially around 2-3am, it could be because your blood sugar levels are dropping too low and your body is releasing cortisol to bring them back up, giving you energy that wakes you up. Try eating a fatty snack before bed to help balance your blood sugar overnight. My favorite nighttime snacks include a little bit of coconut oil mixed with chocolate bone broth protein powder to the texture of paste placed in the freezer to solidify, or chocolate pudding made with avocado, full fat coconut milk and chocolate bone broth protein powder.
Healthy sleep habits and bedtime routines are just one critical aspect of balancing your blood sugar, achieving weight loss and having healthy hormones.
To uncover other hidden healing opportunities related to blood sugar imbalance, insulin resistance, weight gain, hormones or other health issues schedule a complimentary consultation with me here today!
You don’t have to have Diabetes to have this…
Insulin Resistance – two words most commonly associated with Type II Diabetes and obesity, but you actually don’t have to be either one of those to be insulin resistant.
In fact, I see insulin resistance all the time in the everyday average person, even with those who workout regularly and eat “healthy.”
Some of the signature signs of insulin resistance can include:
- Challenges with energy balance: high’s and low’s
- Constant and/or uncontrollable cravings for carbs and sugar
- Difficulties losing weight or keeping it off
- Various hormone imbalances: cortisol, estrogen, progesterone, thyroid and testosterone
What is insulin resistance?
Insulin’s primary responsibility in the body is to move glucose (sugar) from the blood into the cells so we can use it for energy. When glucose levels remain high, even with normal levels of insulin this is called insulin resistance. In this case, the cells aren’t answering the knock at the door to let insulin and glucose in, they are “resisting” insulin and blood glucose levels continue to climb.
How does insulin resistance happen, even in the average person?
When you eat, insulin levels increase signaling the liver to convert food into glycogen to be stored for energy later. When you’re not eating (while you’re sleeping or between meals) the body still needs glucose for energy. During these times, when insulin levels are low and food is not present, the liver will then convert glycogen back into glucose for energy.
This is a brilliant mechanism for efficient energy utilization that our body has developed over thousands of years.
However, when the body is bombarded by glucose, this brilliant mechanism starts to fail. The cells become saturated with glucose and therefore refuse to let any more in – they stop answering the knock at the door so insulin levels remain the same, yet glucose levels in the bloodstream remain high.
Logically then, anyone who is consuming carbohydrates in a way that isn’t right for their body, even the “healthy” ones, can overwhelm their body with glucose and fall into the insulin resistance trap.
Stress can also play a major role in how the body manages blood sugar. Most people know cortisol as our stress hormone, but what you may not know is that cortisol also helps to regulate blood sugar. Elevated stress, and therefore elevated cortisol, can also have a negative effect on how the body is able to use insulin and balance blood sugar.
Elevated levels of blood sugar over an extended period of time can eventually lead to Diabetes, but insulin resistance occurs long before a diagnosis is ever given. Poorly managed blood sugar even for those who aren’t at high risk for Diabetes, can lead to chronic inflammation, fatigue, weight gain, sugar or carb cravings and other chronic conditions.
Risk factors contributing to insulin resistance can include…
- Eating small meals or constantly snacking throughout the day
- Hormone imbalances (cortisol, thyroid etc.) that affect metabolism
- Loading up on carbohydrates, even the “healthy” ones
- Chronic, unrelenting mental and emotional stress
- Inadequate amounts of fat and protein in the diet
- How your body metabolizes carbs, fats and protein- genetics
- Lack of exercise or improper exercise for your body
- Low fiber intake
In this week’s video and blog I dive into more detail about how insulin resistance happens, how to tell if you have it and what you can do to reverse or prevent it.
Carbs are cheap, easy and convenient foods.
We live in a world that has become carb centric – out of convenience and our desire to do less, yet accomplish more. Our ancestors never had as many carbs readily available as we do now, they had to forage the forests and exhaust a lot of energy to collect fruits, vegetables and even grains.
Now walk into any store selling food and the shelves are lined with thousands of carb-loaded foods.
This over abundance of carbs, even the healthy ones, has paved the way for more prevalent insulin resistance. Maybe you eat less carbs now, or healthier ones, but what we’re fighting against is years (or in some cases even decades) of carb-loading.
How can you tell if you have insulin resistance?
You could be battling insulin resistance if you struggle with:
- Energy dips, especially in the afternoon
- Climbing weight gain or weight that won’t come off even with calorie cutting
- Any type of hormone imbalance
- Insomnia or trouble sleeping in any way
- Brain fog or poor memory
- Water retention, inflammation and high cholesterol
These are just some of the signs correlating with insulin resistance, so the best way to know if you’re insulin resistant is to test, not guess.
You can pick up signs for insulin resistance on a dried urine comprehensive hormone test (DUTCH) that you would obtain from a functional health practitioner (such as myself, check out the test here), or by getting yourself a home blood glucose monitor and tracking your body’s glucose response to food.
If you decided to track your blood glucose at home, functional and healthy ranges are much different than what you would read on the Internet somewhere. Generally optimal fasting glucose should be somewhere in the 70’s to 80’s range, and increases in blood sugar following meals would average about 10 points in fluctuations.
Regardless of whether you choose to test or not, here are some rules to live by to prevent or reverse insulin resistance…
It’s ok not to eat.
Constantly snacking or the old paradigm of eating 6 small meals a day requires the body to constantly be managing glucose levels, and can lead to over-saturation in the cells. If you’re not hungry, it’s ok not to eat. In fact periods of intermittent fasting, usually done overnight, are natural for the body and historically is one of the ways our ancestors maintained normal insulin and glucose function. This doesn’t mean starving yourself is the solution, especially if you have any pre-existing hormonal imbalances. Simply focus on eating 3 meals a day with adequate amounts of healthy fat and clean protein. When you’re eating the right amounts of fat, protein and carbs you should be able to go 3-5 hours or more without feeling hungry.
Gluten free isn’t a license for unlimited gluten free carbs.
Going gluten free can help to reduce insulin resistance, unless you find yourself indulging in too many gluten free carb-based foods. Even gluten free grains such as rice and quinoa and starchier vegetables such as potatoes pose a risk for insulin resistance. Remember that overwhelming the body with too many sugar-rich or glucose-dense foods can lead to oversaturation in the cells. This is where you might be “eating healthy” but not right for your body. So dial back on the gluten-free carbs by replacing them with more fiber-rich foods such as leafy greens and cruciferous veggies.
High fat doesn’t mean high protein.
As you dial back on the gluten free and starchy carbs, you’ll likely lean towards a higher fat and protein diet, which has proven to be effective in most cases in reversing insulin resistance. However, in some cases too much protein can spike blood glucose levels or overload the liver’s conversion responsibilities. Incorporating more safe and healthy fats such as avocados, olive and coconut oil can balance the metabolic scale in the body reducing the need for as much protein while still keeping you satiated. Eating fattier cuts of meat such as bacon, pork shoulder or butt, and dark meat chicken that are organic, hormone and nitrate free are also great ways to automatically balance this scale.
Alternate high intensity and resting endurance training.
Studies show that high intensity interval training (HIIT) AND low intensity endurance training both have positive impacts on reducing the mechanisms of insulin resistance. If you think about it, this is the way in which our ancestors used to move. They had periods of intense movement, when they were hunting or being hunted for example, and other times when movement was slow and long during times of migration. Including both of these modes of movement and alternating them throughout the week will help your body utilize and replenish energy – aka glucose. Hit the gym or do some HIIT training at home a few days a week, but also make sure to take some “resting endurance” days – simply walk for an extended period of time and optimize it after a period of intermittent fasting.
Reversing insulin resistance can take time, weeks or months even, but you should begin to notice little changes along the way as you begin to make changes to your diet and exercise routines. Your energy will become more balanced, your sleep and brain function will improve and you’ll likely experience weight loss.
If you feel like insulin resistance might have you hung up, then I invite you to explore your body’s needs with me by scheduling a complimentary Ideal Health & Weight Discovery Session here
The Coconut Oil Controversy
I’m not one to get involved in politics, but if there is such a thing as fake news, the recent media myth about coconut oil really takes the cake.
The media made all sorts of ridiculous claims regarding coconut oil after the release of the American Heart Association’s (AHA) report on Saturated Fats and its shocking statements about coconut oil in June. The report alluded that coconut oil isn’t as healthy as claimed to be and that consuming it can lead to heart disease.
As soon as the report came out, I had clients contacting me left and right with worrisome questions about their beloved and healthy coconut oil.
The AHA’s recommendations about avoiding saturated fats is old news, this has been their anthem for a long time. The recent AHA report not only held firm on this age-old recommendation but it also included coconut oil on the list of saturated fats to avoid this time. Part of the recommendations also suggested substituting saturated fats for polyunsaturated fats derived from sources such as canola oil, soybean oil and corn oil.
There are many reasons why the AHA’s report is misleading, and why you should continue eating as much organic extra-virgin cold-pressed coconut oil as your heart desires.
Why are more people suffering with heart disease than ever before if the AHA’s guidelines are correct?
I could go on for days about how the AHA’s report is a bunch of BS so I’ll keep it short, sweet and to the point with my three main reasons why you shouldn’t take their recommendations to heart.
First of all, let’s take a look at the source of the data for the AHA’s report. The report was based on four core studies that the AHA said, “performed well” in regards to saturated fats and heart disease. Mind you, there are over 17 studies out there, how they picked the four that “performed well” is questionable. And to top it off, these four core studies were published from 1968 to 1970 and one in 1979.
A LOT has changed in the past 40 plus years and yet the AHA is basing its recommendations on old and outdated information.
Second of all, let’s look at the actual root cause of heart disease – inflammation. Inflammation is the driving factor, not the consumption of saturated fat. Chronic inflammation leads to the deterioration of cellular structures and arterial walls. Cholesterol is what the body uses to repair arterial walls, similar to patching a hole in a leaky pipe or tire. The more inflammation there is, the more cellular and arterial wall damage, thus there will be more cholesterol or plaque buildup because it is repairing the damage.
If nutritional guidelines simply focused on eating an anti-inflammatory diet, we would see a MAJOR decrease in the rates of not only heart disease but all other types of disease as well.
Third of all, where they really go wrong is with their list of fats and oils that you should be eating. They suggest consuming canola, corn and soy based oils. These oils are more strongly related to heart disease than coconut oil because of their inflammatory factors. More than 90% of corn and soy crops are genetically modified and laden with pesticides and herbicides. A Norwegian study found that U.S. soy crops contain “extreme” levels of glyphosate which is a main ingredient found in Roundup.
Pesticides and herbicides in GMO foods drive up inflammation. And remember what happens when there’s chronic inflammation? More cellular damage, more arterial wall damage and thus more cholesterol and plaque build up.
Most coconut oil brands, at least from what I’ve seen, are non-GMO and typically organic meaning they are pesticide and herbicide free, and not inherently inflammatory like corn and soy based oils.
In this week’s video and blog I continue to break down the misleading information in the AHA’s recent report and give you the real facts on why and how you should incorporate coconut oil and essential saturated fats.
Saturated fat is essential for everything from liver function to immune system regulation.
Our cell membranes are made from at least 50% saturated fatty acids.
Saturated fats and LDL cholesterol are required to make hormones such as estrogen, testosterone and progesterone.
Saturated fat is used to protect the liver from the dangerous side effects of medications, to make the lining of the lungs and is required for calcium to be effectively used to build bones.
Since saturated fats are so essential to every function of the body, we need to be consuming them in the right way. Coconut oil is one of the cleanest and best sources for essential saturated fatty acids but you can also get them from animal fats such as grass-fed organic beef.
In addition to being a great source of healthy saturated fats, coconut oil also has anti-microbial properties, meaning it also protects your gut and mouth from parasites, bacteria and yeast, and promotes the balance of friendly gut flora.
Notice how I said “consuming them in the right way.” If you don’t consume saturated fat in a healthy way, it will increase inflammation and your risk for heart disease. Follow my guidelines below for consuming saturated fats to reduce your risk for heart disease and to boost your health.
Guidelines for Consuming Saturated Fats:
- Grab organic and non-GMO oils to avoid inflammatory pesticides/herbicides
- Look for cold-pressed oils that maintain the natural structure and benefits of the oil
- Make sure your meat and fish is organic, grass-fed, pasture-raised and/or wild caught
- Eat an anti-inflammatory diet, free of processed and GMO foods
- Balance Omega 6 from foods by taking an Omega 3 supplement
By following these simple guidelines, you’ll be providing your body with the right types of saturated fats it needs to function at its optimal potential while reducing inflammation and risk factors for heart disease at the same time.
Like I always say, “There’s a difference between eating healthy and eating right for your body. Eating right for your body will include healthy food, but not every healthy food is right for your body.”
So take what you hear about so-called healthy foods with a grain of salt, be informed and make choices that are right for your body.
If you’re interested in learning more about what foods are right for your body, I invite you to schedule a complimentary Ideal Health and Weight Discovery Session. Let’s chat! Click here to schedule
The Scary Side of Sunscreen
The Summer Solstice last Tuesday officially marked the kickoff of summer for those of us in the northern hemisphere. And with the 4th of July right around the corner in the U.S. that means a lot of time will be spent in the sun.
I absolutely love this time of year. The longer days, warm nights and abundance of sun bring me so much joy and happiness.
But being diagnosed with skin cancer quickly devastated my summer bliss.
When I was diagnosed with skin cancer over 8 years ago it was devastating to think I would have to live a life slathered in sunscreen, constantly covered up and hiding from the sun.
Being out in nature and soaking up the sun’s rays were part of my livelihood. My fondest memories as a child centered around being submerged in a pool all day in the hot sun, adventuring the outdoors and playing games until all hours of the evening when the sun went down in the summer.
My diagnosis was a bit shocking at first, since I wasn’t your typical candidate for melanoma. I was in my mid-twenties, had no history of skin-related cancers in my family, I wore sunscreen most of the time (mind you SPF 15, though), and while I spent time in the sun, I only really had one or two bad sunburns in my life.
The thought of having to wear and smell like sunscreen all the time was repulsive. But I had to do what was best for my health, right?
For the first few years after being diagnosed with skin cancer, and before I dove into the world of functional health, I stocked up on typical name brand sunscreens with a minimum of SPF 30 at my local drug store.
What I didn’t realize was…
My skin cancer was not a symptom of too much sun, but an indication of how dysfunctional my body was on the inside.
Once I began my training in Functional Diagnostic Nutrition back in 2012, I quickly realized that my skin cancer was not a symptom of too much sun, but rather an indication of how dysfunction my body was on the inside.
One of the very first functional lab tests I ran on myself was an at-home urine test that looked at something called oxidative stress. Oxidative stress measures the amount of DNA or cellular damage, which is one of the driving factors for any type of cancer.
At the time of my skin cancer diagnosis, my oxidative stress was higher than optimal, meaning I had more cellular damage than I should at my age, giving me an increased risk for skin cancer, or any kind of cancer for that matter.
Wearing sunscreen is only part of the solution to preventing skin cancer.
In this week’s video I dive into more detail about how oxidative stress increases the risk for skin cancer and how the right kind of sunscreen is part of the prevention solution.
Cancer cells are a result of an increase in something called aerobic glycolysis and high levels of oxidative stress. Free radicals or damaged cells associated with oxidative stress accumulate because of an increased stress on the body. One of the biggest oxidative stress factors is environmental toxins.
One of the ways I’ve been able to stay skin cancer free for over 6 years now was by reducing the amount of oxidative stress in my body by reducing the amount of toxins I come in contact with.
I immediately realized that typical name brand sunscreens were part of the cause.
Every year the Environmental Working Group (a non-profit organization with a mission to improve the quality and safety of our environment) produces a report about the best and worst sunscreens on the market based on toxicity.
Just look at the name brand sunscreen products that made this year’s worst list:
- Banana Boat
- Coppertone
- CVS
- Equate
- Neutrogena
For years I had been lathering myself up with toxic sunscreen, not paying attention to toxins in my environment and not properly protecting my skin from the sun.
Now my favorite non-toxic sunscreen brands are ones that I get at my local health food store, Alba and Kiss My Face. I have switched all of our household products for non-toxic versions and I make sure to wear at least SPF 30 when I spend time outdoors.
Aside from the toxic ingredients, another misleading fact about sunscreen is the SPF value. The most commonly used SPF value is 15. Prior to my diagnosis SPF 15 was my coverage of choice too, until I learned that you would have to use at least one ounce, the size of a shot glass, to get SPF 15 coverage in one area. Yikes!
Studies are showing that SPF over 50 doesn’t really provide you any more coverage.
To truly protect your skin from the sun and its damaging rays, you’ll want to:
- Use SPF 30-50
- Pick a non-toxic sunscreen brand
- Re-apply frequently
- Consider a hat or UV protective clothing for extended sun exposure
Reducing your exposure to toxins and getting adequate SPF coverage are the best things you can do this summer, to reduce the accumulation of oxidative stress in your body and to prevent skin or any other cancer in the future.
For a full list of the best sunscreen brands to buy to reduce your toxic load and to learn more about how to protect your skin this summer check out the Environmental Working Group’s Annual Guide to Sunscreen here.
Mysterious Mold Part 3 – Finale!
So far in this 3-part series I’ve covered how to test for mold in your environment and body, and how to go about creating a safe environment again once toxic mold has been identified (if you missed those previous blogs you can catch up on them here).
By now you know how mysterious and insidious mold can be, but what does it actually do to your body? In today’s blog I’m going to wrap up this series by talking about what mold can do to your body and how to heal it after toxic mold exposure…
On a physiological level, here are just a few examples of what mold toxins can do to your body…
- Mimic estrogen, thus raising estrogen levels
- Disrupt oxygen delivery to the cells and circulation
- Block the receptor sites that signal satiety and fat loss
- Increase risks for infections
- Decreases the ability to absorb nutrients
- Kill nerve cells, thus disrupting the nervous system
- Reduces the functionality of the thyroid, adrenals, ovaries and testes
So what does this all mean for the average person exposed to mold?
Mold can be the tipping point for developing autoimmunity
It can cause high estrogen and low testosterone in both males and females
It can cause significant amounts of inflammation throughout the body
It can cause weight gain, fatigue, allergies, acne and skin issues
It can even be life-threatening in some cases
The impacts of mold toxicity on your health are no joke.
As a person who has been personally affected by toxic mold, I can attest to this. Today I am still recovering from some of the major impacts that mold had on my health.
Exposure to toxic mold in my home over an unknown period of time resulted in cystic acne, irregular and unusually long periods (12 days to be exact), weight gain, bouts of depression and anxiety, and it was likely one of the largest environmental factors leading to my diagnosis of Hashimoto’s.
Once I removed myself from the moldy environment, I felt better almost immediately. Over the past year all of my symptoms have lessened or disappeared completely.
Treating mold toxicity is tricky. It’s unlike any other toxins that we encounter.
The fungal and opportunistic nature of mold makes it tricky to remove from the body. The approach you take to getting rid of it must be strategic.
In this week’s blog I dive into more detail about how to eliminate mold from your body and how to heal yourself after a mold exposure.
Just like any other toxin in our environment, mold toxins (or mycotoxins) are filtered by the body’s natural detoxification system which requires the involvement of the liver, lymphatic system, kidneys and intestines.
What is a bit unusual about this toxin compared to others, however, is it can promote the growth of fungus inside the body as well.
Mold can also be resistant to typical natural binding agents such as activated charcoal and clay, making is especially hard to pull out of the body. Prescription medications may even be required in some of the more severe cases because the natural binding agents that would typically work just aren’t strong enough.
Before attempting to detox your body of mold toxins, I highly recommend testing the mold blood markers and doing a nasal swab test as mentioned in part 1 of this series here, and consulting with a functional health practitioner.
Once you evaluate the depth of mold toxicity in the body, here are 5 simple steps you can take to support your body in healing from and eliminating mold toxins…
- Remove inflammatory foods such as gluten, dairy, sugar, soy and alcohol – this is important for various reasons, primarily because mold toxins cause SO MUCH inflammation contributing to further dysfunction in the body, so removing other inflammatory factors such as foods will help to ease the burden and allow the body to do its detoxing job. Additionally, inflammatory foods feed fungus in the body, so to effectively get rid of it you have to cut off the food supply.
- Support the detoxification system – there are several foods, supplements and daily activities you can do in order to boost the function of the liver, kidneys and lymphatic system to support the body’s elimination of mold toxins. Incorporate some of the most potent naturally detoxifying foods such as beets, lemons, grapefruit and dandelion greens. Take a daily liver supplement which includes milk thistle. Move your body daily, sit in an infrared sauna and/or do dry body brushing daily to promote the movement of your lymphatic system – the body’s natural sewage system.
- Clean up and heal your gut – the gut is where fungus likes to live the most, it can lead to other infections such as parasites and bacteria, and overall it contributes to leaky gut which allows toxins to get into the bloodstream. A combination of gut healing foods and supplements can help to restore and strengthen the integrity of the gut such as: bone broth, fermented foods (sauerkraut, kimchi, kombucha), collagen, L-glutamine, fish oils, probiotics and digestive enzymes. Testing to identify specific gut infections is also critical in order to assess herbs or other treatments to get rid of them. This will also help to boost your immune system to battle the mold and any other health issues you might be dealing with.
- Clear your nasal passages – fungus and mold like to set up shop in damp dark places such as your nasal passages. Using a nasal swab test you can identify if bacteria and fungus has made its home here as a result of mold exposure. Based on the results there are several antimicrobial nasal sprays you can consider such as biocidin, colloidal silver and diluted iodine.
- Bind and eliminate – the final step is to actually bind the mold toxins that are in the body so they can be processed for eliminate through the urine and stool. As I mentioned earlier, typical binding agents such as activated charcoal and clay are not typically strong enough for this, and in more severe cases a prescription medication may be required. I have found Takesumi Supreme and Lava Vitae to be effective, and have read that Butyrate can be helpful as well.
I did my best to sum up all of the information regarding mold toxicity, but the reality is there is much more depth to the information I have covered in this series. If mold is a real concern for you I highly recommend checking out for details in the book “Is It Mold” by Karen Wright (a functional nutritionist, traditional naturopath and a transformational health coach) and finding a functional health practitioner like myself to help guide you through the healing process.
Mysterious Mold Part 2
The day that I opened our guest room closet door and spotted mold growing on the ceiling was a day of great relief and fear for me. On that day, everything that I had been experiencing came into focus and made sense to me… the cystic acne, the 12 day menstrual cycle, the weight gain, the fatigue, the mood swings… I could relate it all back to the mold.
For months the frustration about my declining health had been growing. I had been racking my brain, looking in every hole, searching for any answer as to why things had suddenly changed.
My diet was on point, I was exercising the same, I was meditating daily to relieve stress, I was taking care of myself in more ways than I had in the past so my new health issues just didn’t make sense.
That was, until I physically saw the mold with my own eyes.
At the time, our guest room was my office and I had been working in there 5 days a week for almost 2 years. I have no idea how long the mold had been there prior to my discovery. But I can trace all of my more recent health issues and symptoms back to when I started working from home, in that room, full time.
The sight of the mold and the truth of its existence also brought on an abundance of fear. A flurry of questions crossed my mind after I discovered the mold…
Did we need to move?
Was my home safe for me to live in?
Would I ever be well again?
Living in fear of your own home is a very strange feeling. A part of me felt let down by life, violated and downright dirty. In the beginning I didn’t know if I would ever be able to overcome those feelings and feel safe again.
As most people, my knee-jerk reaction to get rid of mold was simply to cut it out or to attempt to “clean it up” with something like bleach or another cleaning solution, but after much research I came to find that neither of these methods are effective.
Mold is invasive, it’s mysterious and mutagenic.
Since fungal organisms such as mold can reproduce as quickly as every 30 minutes, adaptation happens much faster and easier than it does in, say, humans who reproduce less frequently. This unique feature makes mold resistant to treatments with bleach, certain fungicides and simply painting over the infected area.
In this week’s video I talk more about mold’s mutagenic tendencies, how to properly remove it and what to do in order to create a safe living environment again.
As mysterious as mold can be, the negative impacts it has on one’s health can be very serious.
To truly fix a mold illness problem, the most important action you can take is to physically remove the mold from your environment, not just “treat” it with something. In some cases this might mean actually removing yourself from your home or work while the mold is remediated by a professional.
Because mold is mutagenic and the mycotoxins become airborne by means of mold spores, it’s important to also take steps to clean the air in your home and all porous surfaces that the mold spores can cling to.
Here’s a step-by-step breakdown of how to rid your environment of toxic mold and make it safe for you again…
- Identify the Source – find the source of the water leak, dampness and/or damage and take the necessary steps to fix it so it doesn’t happen again and lead to more mold in the future
- Remediation/Removal- this should be done by a profession to protect you and your loved ones. Proper remediation includes sealing off the infected area with plastic and using air cleaning machines during the process to prevent the airborne mold spores from spreading even further.
- Clean Your Air – since the mold spores are airborne it’s also important to clean your air. This includes hiring a professional to clean air ducts, changing out HVAC air filters for filters that have a minimum efficiency reporting value (MERV) of 16 and getting some HEPA air purifiers (such as the ones listed here) to place in your bedroom and other other room where you spend large amounts of time.
- Spray and Wash – because mold spores can become embedded in porous surfaces such as clothes, wood and fabrics it can be critical to also clean these items in your home. Citrisafe has a variety of products such as antifungal laundry detergent and upholstery spray, air fresheners and even pet shampoo. You might want to also consider cleaning furniture with a HEPA vacuum.
Once you’ve removed the mold and cleaned up the environment, it’s best to retest the space using an ImmunoLytics home-test, ERMI or HERTSMI periodically until you feel safe and confident that you’re mold free.
The mold disrupted my body, but it did not making me as severely sick as it can for some. More severe cases of mold infestation or illness might require a more extensive approach. More details about how to handle mold can be found in the book “Is It Mold” by Karen Wright, a functional nutritionist, traditional naturopath and a transformational health coach.
Stay tuned for next week’s Mysterious Mold Part 3 and finale all about how to support your body in healing from mold toxicity!
Mysterious Mold Part 1
Mold is so mysterious. I’m sure you’ve seen it creeping along your window sills and tile grout, growing on old food in the fridge or that you left out, possibly in your clothes washer (especially the front loadings ones) and maybe even in your shower.
The lingering question in the back of your mind is – “is that mold toxic?”
Most people have heard that “black” mold is bad mold, but doesn’t all mold look black?
The World Health Organization’s report about the Guidelines for Indoor Air Quality shows that approximately 50% of houses in the U.S. have dampness (water leakage or damage, bubbles or discoloration of floor coverings, visible mold growth on walls/floors/ceilings) or mold.
Not all molds produce mycotoxins, the actual toxic particles that can cause serious health issues. Mycotoxins can be produced by different species of mold that are not always black. Essentially, the color of the mold to the naked eye does not tell you anything about whether it is toxic or not. With over 100,000 species, testing for mycotoxins is the only way to tell if the mold is harmful (keep reading for more on testing).
Mold toxins pose a serious health threat for about 25-30% of the population.
Those who have a genetic predisposition to developing Sick Building Syndrome (SBS) or Chronic Inflammatory Response Syndrome (CIRS) are at risk for becoming very ill when exposed to mold.
Some people have such a severe sensitivity that within 15 minutes of being in a toxic mold infested room or building, they become ill – have trouble breathing, break out in hives or rashes, become nauseous etc.
But even if you don’t have the genetic risk factor, mold can be a problem for you. The exposure to mycotoxins (especially over an extended period of time) weighs on your immune system, making your more susceptible to other illnesses, burdens your liver and all of your other detoxification organs.
Mold related sickness goes all the way back to biblical times. It can be traced all the way back to the Old Testament of the Bible where it is was known as the “plague.”
Mold plagued me, it lead to high estrogen and eventually Hashimoto’s.
Unfortunately, mold related illness often goes overlooked or misdiagnosed because conventional medicine doesn’t acknowledge that mold can make you sick, and even most functional medicine practitioners aren’t well versed on how to handle mold toxicity.
Along with a lack of education, getting a diagnosis for mold-related illness is challenging because the symptoms often cross over with other conditions. Symptoms of mold sensitivity can include:
- Aches, asthma and sinus issues
- Difficulty concentrating, brain fog and dizziness
- Eye and throat irritation or flu-like symptoms
- Chronic fatigue, headaches and mood swings
- Rashes, weight gain and night sweats
- Frequent urination, weakness and tingling/numbness
- Hormone imbalances, menstrual irregularities and autoimmune disease
One of the signature signs of having a mold-related sickness is being diagnosed with an autoimmune disorder (which can be caused by mold exposure) or some other chronic condition, which doesn’t get better with treatment.
Two other signature signs of mold toxicity are frequent urination, since our body is trying to eliminate the toxins all of the time, and being electrically charged, meaning that you shock almost everything you touch.
In this week’s video I explore various ways you can test yourself and your environment for mold toxicity to see if it might doing a number on your health.
As I mentioned earlier, you can’t tell if mold is toxic just by looking at it or based on what color it is. The only way to tell if mold is toxic and whether it’s having an effect on you, is by testing for it.
Before you dive into hiring an expensive specialist or raising a ruckus at work about toxic mold, there are a few cheap and easy screening tests you can do first…
The Visual Contrast Sensitivity Screening Test – mold toxins can affect neurological function and thus vision. This is an online test to measure your vision contrast. If the test is positive, it can be an indication of mold toxicity. If the test is negative you can’t rule mold toxicity out completely, my test was negative but I did have other indicators for mold illness. For about $15 this might be a good place to start, and it’s a cheap way to measure healing progress once you start treatment for mold.
ERMI or HERTSMI Dust Test – one of the problematic aspects of mold toxins is that they become airborne, known as mold spores, and they can become embedded in porous surfaces, thus contaminating the whole home or building. This simple at-home test looks for remnants of mold spores. You simply dust different surfaces with a cloth, send the samples to the lab and about $200 later you have a report letting you know if mold spores (and the volume of them) are living in your environment.
ImmunoLytics Home Mold Test – this at-home test also looks for airborne mold spores but has the advantage of testing separate rooms, surfaces and pets. You can test up to 4 locations for about $150. The report also includes a consultation with a mold specialist to review your results with recommendations for your particular situation. Even if the type of mold that comes back on this test is not “toxic,” it can still be an indication of dampness. Where there’s dampness and other mold there can be more mold. This test can be a validate the reason to hire a professional to explore more.
Nasal Swab – mycotoxins are a type of biotoxin which can result in something known as MARCoNS in the nasal passages. MARCoNS are found in many patients with mold exposure, chronic lyme disease and biotoxin illnesses. This at-home nasal swab tests is approximately $90, easy to do and can be an indicating factor for mold illness. However, if the results come back negative for MARCoNS, that doesn’t quite mean you’re in the clear, especially if you are still symptomatic and have other positive test results. I was negative for MARCoNS but had other bacterial and fungal overgrowth in my nasal passages and other positive mold markers.
Doctor Ordered Blood Markers – these might be a little bit tricker to get, but if you can convince your doctor to order them you just might be lucky enough to have insurance cover the cost and they will provide direct insight into how mold might be making you sick. Some of the most important mold blood markers include C4a, C3a, MSH (melanocyte stimulating hormone), TGF Beta 1 (Transforming growth factor Beta receptor 1 and VEGF (Vascular Endothelial Growth Factor). These blood markers will show the inflammatory response that is occurring in your body as a result of biotoxins.
There’s no such thing as an all-inclusive test for mold toxicity. Knowing if mold is making you sick means looking for correlating factors such as…
- Known water damage or a leak
- Having symptoms
- Doing a combination of tests with a combo of positive indicators
If you have at least two positive correlating factors then mold just might be a problem.
In my case, I knew there was a leak in our house, I wasn’t feeling like myself and my hormones were a mess, and my ImmunoLytics and ERMI test came back positive for mold spores.
Based on all of these signs, I invested in a professional mold testing specialist who confirmed we had toxic mold in our home. These results led me to doing the mold blood markers and my numbers definitely weren’t right.
Once I had confirmation that mold was a problem, I was able put together a strategic plan to remove it from my environment and heal my body.
Stay tuned for next week’s Mysterious Mold Part 2 when I dive into more detail about how to heal from toxic mold exposure!
Bone Broth, Butter & Toothpaste
It still feels like I’m flying high off all the energy from the Paleo F(x) conference that I just attended in Austin, Texas. This was my third year in a row and it just keeps getting bigger and better!
It was absolutely incredible to be surrounded by over 1,400 other health-minded people and experts who are all changing the state of people’s health in the world, one person at a time. Being a part of this community is so empowering. I would love to see you at the conference next year- get all the details here.
What was even more fascinating is that everyone I spoke to, or that I heard as a speaker, had a similar story on how the Paleo movement has greatly impacted either their health or the health of a loved one. I heard numerous stories about people defying cancer, overcoming chronic conditions and losing weight just by changing their food intake.
Food is medicine!
Now I wouldn’t say the Paleo diet is right for everyone, there is no such thing as a one-diet-fits-all, BUT the general principles of Paleo will outperform any other gimmicky diet out there. These general principles include:
- Avoiding processed grains and other foods
- Incorporating more organic healthy fats and animal proteins
- Eating lots of root vegetables and leafy greens
There are a few other dietary lifestyles that focus on these general principles which were also represented at Paleo F(x) such as; Keto, AIP (autoimmune Paleo) and the Whole30.
The Paleo movement is here to stay.
One of the attendees I was talking to said it best…
“We’ve already learned that low-fat and processed food diets don’t work. Those are the lessons we’ve learned in the most recent decades and as a result of following these people got more sick. Now through Paleo, there is a huge shift in going back to eating like our ancestors and people are becoming healthier as a result.”
Improving health was the main focus among those who attended – from doctors to health coaches and even just the everyday person. In fact, the Paleo movement is becoming so health centric that they are changing the conference name to Health F(x).
There were over 150 different presentations over the course of the 3 days from the top, cutting-edge experts in the health world (Chris Kresser, Dr. Josh Axe and Dr. Perlmutter were just a few of my favs!) and the most talked about topics included:
- Bone broth
- Gut healing
- Environmental Toxins
In this week’s video I share more of my key takeaways and favorite product finds from Paleo F(x) to help you achieve your ideal health and weight!
These are my top 3 key takeaways from the conference that I want to share with you…
We underestimate the burden our environment plays on our health.
Chris Kresser gave a phenomenal talk about the role that environmental toxins play in our health. He is a HUGE research nerd and shared tons of facts about how every day exposure to toxins burdens the body. The research on toxins is showing that even the smallest amounts (1 teaspoon in comparison to an olympic swimming pool) have the same negative impact on our health as large amounts do.
Gluten free isn’t going anywhere.
Gluten free isn’t a trend or some fad that will be looked down upon in the years to come. More and more studies are showing the importance of gut health for overall health, and how gluten (and most processed foods) contribute to leaky gut for everyone, regardless of whether you have been diagnosed with Celiacs or a gluten sensitivity. Gluten can cause damage to the intestinal lining for 3-6 months after it’s been eaten.
Ancient medicine had it right.
For centuries, our ancestors used food and herbs to cure some of the same diseases that we see today. As Dr. Josh Axe pointed out, the remedy of chicken soup and ginger ale for sickness was likely derived from the use of bone broth and ginger teas or tinctures to heal people in the past. We consume less herbs and readily available nutrients such as bone broth than any other ancient societies and we are more sick as a result. Aim to incorporate more herbs when cooking and use bone broth (not stock broth) as a daily supplement.
The amazing part about all of this are the healthy, and convenient products being invented in response to the Paleo and overall natural health movement.
Here are some of my favorite products I picked up from Paleo F(x):
- Epic Pork Rinds – crunchy, full of healthy fat snacks
- Dirt Toothpaste – fluoride free to protect your thyroid and packs a powerful cleaning punch!
- Bone Broth Protein Powder – a convenient way to heal AND protect your gut
- 4th & Heart Ghee – get your fill of good fat in four different flavors 😛
- Ancient Minerals Magnesium – reduces stress and inflammation while moisturizing your skin
(P.S. Grab these products 30% off at Thrive Market here)
We can’t deny the proof that eating organic and naturally occurring food is the answer to improving the health of the world. There’s plenty of research to prove it and thousands of years of ancestral knowledge to back it up.
This week I challenge you to find ONE way that you can incorporate food as medicine. Maybe by adding in one of the products I mentioned above, by cutting out a processed food and replacing it with something more natural, or anything else that you can think of.
Get some accountability and share your changes! Tag me on Instagram @wholistichealthboss or post it up on my Facebook Page here.
Learning To Live A Slower Paced Life
When was the last time you sat down and did nothing? I mean, literally did nothing – just enjoyed the sun on your face, the cool breeze, listened to the birds chirping and let all of your thoughts just drift away. As a society we never just do “nothing” anymore, and it’s making us sick. As published on the National Center for Biotechnology Information… “The relationship between stress and illness is complex. The susceptibility to stress varies from person to person. Among the factors that influenced the susceptibility to stress are genetic vulnerability, coping style, type of personality and social support. Not all stress has negative effect. Studies have shown that short-term stress boosted the immune system, but chronic stress has a significant effect on the immune system that ultimately manifests an illness. It raises catecholamine and suppressor T cells levels, which suppress the immune system. This suppression, in turn, raises the risk of viral infection. Stress also leads to the release of histamine, which can trigger severe broncho-constriction in asthmatics. Stress increases the risk for diabetes mellitus, especially in overweight individuals, since psychological stress alters insulin needs. Stress also alters the acid concentration in the stomach, which can lead to peptic ulcers, stress ulcers or ulcerative colitis. Chronic stress can also lead to plaque buildup in the arteries (atherosclerosis), especially if combined with a high-fat diet and sedentary living. The correlation between stressful life events and psychiatric illness is stronger than the correlation with medical or physical illness. The relationship of stress with psychiatric illness is strongest in neuroses, which is followed by depression and schizophrenia. There is no scientific evidence of a direct cause-and-effect relationship between the immune system changes and the development of cancer. However, recent studies found a link between stress, tumour development and suppression of natural killer (NK) cells, which is actively involved in preventing metastasis and destroying small metastases” From the moment we get up we are constantly moving, always doing something and soliciting a stress response or pattern… Checking email and texts first thing in the morning then every five minutes. Rushing to get ready for work and the kids to school. Back to back meetings, appointments or errands to run. Multi-tasking at stop lights and in traffic on our way home. Cleaning the house, doing yard work and marking off our mile high list of responsibilities. The to-do list that keeps us going is never ending. And I don’t know about you, but it seems like the older I get, the more responsibilities and commitments I have. We underestimate the impact always having “to do something” has on our health. The American Medical Association has stated that stress is the basic cause of more than 60 percent of all human illness and disease. I tell my clients all the time, “you don’t work in an emergency room. No one is going to die if you don’t respond to that email or text, empty the dishwasher before bed or don’t pick up your dry cleaning today.” Learning to live a slower paced life is what will heal us all. In this week’s video and blog I dive into more detail about how living a fast-pace life elicits the stress response, decreases health and the simple steps you can take daily to slow down and heal. https://www.youtube.com/watch?v=ckm4FZTbodY&feature=youtu.be Our body can only heal in a relaxed state. I used to be a type-A girl: running from job to job, constantly on the go, getting high on marking things off my to-do list and I never slowed down. That was, until I realized just how much damage my fast-pace life was doing to my health. A lot of us live in a fight or flight state all of the time, whether we recognize it or not, as a result of the fast-pace life that our world has evolved to. And when we’re in this state, all of our energy is diverted outward – for quick thinking and quick moving. When we are in a resting state, our energy is focused inward on digestion and healing. The classic textbook example of this is if you imagine you were being chased by a lion. Your body’s effective fight or flight response would act quickly to send all resources and blood flow to your arms and legs for running and to your brain for quick thinking. Although we do not face lions in our typical day, on a physiological level our body does not know the difference between a lion chasing you and the sense of urgency you feel to respond to email, the stress of traffic or your job and the constant worrying about life’s daily responsibilities. This consistent state of fight or flight triggers the body to release the stress hormone, cortisol. Cortisol not only responds to stress but it also regulates inflammation (the root of all disease), blood sugar levels, sleep cycles and plays a major role in balancing thyroid and the rest of the endocrine system. Even low grade stress triggers the fight or flight response and the output of cortisol, and over time this constant output of cortisol creates imbalances in the other body systems that it controls in addition to taking a toll on other hormones such as estrogen, progesterone, testosterone, DHEA and thyroid. Aside from cortisol and overall hormone dysregulation from chronic low (or high) grade stress, the fight or flight response also impacts your gut health. Beneficial and bad bacteria in the gut respond to stress by creating something called biofilm. The accumulation of biofilm can alter the internal environment of the gut, contributing to internal toxicity and leaky gut itself. When we are in a rested state, the body is able to focus its resources on healing, digesting food and nutrient delivery for cellular functions. Over time, I have continued to find ways to slow down in life to allow my body to heal and to stay well. Here are examples of simple steps you can take to slow down and to allow the healing to happen:
- Boundaries around technologies – I only attend to email, phone and work from 7am-7pm
- Deep breathing – long inhales and exhales instantly shut off the fight or flight response and put the body in a rest and relaxed state
- Meditation – taking 5 minutes or more per day to sit and “just do nothing”
- Saying “No” – being mindful of piling too much on my plate and politely saying no
We feel guilty when we take time for ourselves, but in healing ourselves we can help others. When we invest the time to slow down in life, more healing can happen, we can be more productive in life instead of being slowed down by sickness, and we can be more present for our family, friends and loved ones. Even though I’m settling into a slower paced life, I still get that feeling of urgency that starts to bubble up from time to time. But I can quickly diffuse it by breathing deeply or stepping away from the “busy-ness” of what I’m doing and resetting my mindset around the priority to heal and support my body. I challenge you this week to look for where you can add more rest, even if it’s only for 5 minutes, and where you can slow down in your life to allow the healing to happen.
My Most Vulnerable Blog Yet
One year ago this month, I hit the deepest rock bottom with my health that I had ever experienced before. Prior to this, I certainly had my fair share of struggles and frustrations with weight, energy, allergies, ear infections and even skin cancer.
But what happened last year really shook me, it took me to my knees in tears.
For months, every time I looked in the mirror, I felt disgusted. I barely recognized myself. My emotions were running high and I felt like I had zero control. It was a struggle every day to keep myself together.
I kept plugging away, pushing my symptoms to the side, until I just couldn’t take it anymore.
I will be the first to admit I am not perfect. Even health practitioners need help sometimes and this was one of those times for me. My body literally stopped me in my tracks and forced me to pay attention to what was happening.
I finally woke up to what was happening on April 30th, 2016.
It was the morning after our best friend’s wedding. I got up, went for a run, was back in my hotel room getting ready to take a shower and was shocked to find this when I looked in the mirror…
My right breast was inflamed, swollen, radiating heat and had a very visible red streak from the center all the way out towards my underarm.
My first thought was breast cancer.
For about a week leading up to this moment my breast had been very tender, painful even when rolling over in bed or when a seat belt brushed against it. In the months leading up to this, I had experienced tenderness the week before my menstrual cycle but not to this extent.
The average doctor will say that breast tenderness leading up to a menstrual cycle is “normal” for most women, but I’m here to tell you it’s not (men hang in there with me this is important for you to know for all the women in your life, too).
What came next frightened me even more.
The pain, inflammation and radiating heat coming from my right breast continued for another 3-4 days followed by a 12 day period. Needless to say, I was freaking out!
In this week’s video and blog I reveal how I got to the bottom of my hormone issues in 2016 and how one year later I’m symptom and PMS free!
I spent the first week of last May buried in research trying to find what in the world was going on with my body. I contacted doctor after doctor, and practitioner after practitioner who supposedly specialized in women and breast health.
But to my surprise no one was able to help me.
I had a mammogram, nothing showed up. I considered a thermogram but heard differing opinions on what it could show. Two conventional doctors told me they had never seen anything like it before and literally said they didn’t know what to do for me. I saw a “functional” and chinese medicine practitioner who couldn’t figure it out either, but wanted to give me progesterone cream for no good reason- why use something like that if we not even sure what we’re dealing with?
My frustration levels were rising and certainly not helping me in finding the answer.
I took a deep breath and decided I needed to look at myself as if I were my own client. I took a step back, zoomed out my viewpoint and looked for clues.
What I found were a bunch of clues all pointing at estrogen dominance, poor clearing of estrogen from the body and an overloaded liver…
- Weight gain that had crept up on me
- Cystic acne when I had never had acne before
- Hot flashes in the middle of the night
- Feelings of depression and anxiety that would come and go
- Heavy, sporadic and long menstrual cycles
- Breast tenderness and overall intense PMS
I immediately did a DUTCH (dried urine test for comprehensive hormones) test to see what in the heck was going on with my hormones.
Just as I suspected, the test showed I was suffering from estrogen dominance, an imbalance between progesterone and estrogen, even though my total estrogen was low. The test also showed that I was not excreting excess estrogen very well (likely from the mold exposure I discussed in last week’s blog).
This imbalance in my hormones likely would have never been caught on a typical blood test, or even a saliva test. Blood and salivary testing for hormones only shows total values for hormones and not hormone metabolites which can show how the body is converting, clearing and utilizing hormones overall.
Once I knew exactly what I was dealing with, I was able get my hormones back in balance by creating a specific and strategic plan which included:
- Eliminating toxins such as plastics and mold that create xenoestrogens in the body
- Eating more estrogen neutralizing foods such as flaxseed, broccoli and brussels sprouts
- Taking a supplement called DIM Detox to support healthy estrogen levels and clearing
- Taking a supplement called Vitex to boost healthy progesterone levels
- Eating foods and taking supplements to support liver health
Once I had this support in place for a few weeks, I also decided to quit the birth control pill which had done a number on my hormones for over 17 years.
By the end of June I was already feeling more like myself. The bouts of anxiety and depression disappeared, the acne started to clear and the breast tenderness never came back.
Here I am a year later and…
I’ve been acne free for months
I am in complete control of my emotions again
My period practically sneaks up on me because my PMS is so incredibly mild.
To be completely honest, I struggled morally for a long time about sharing this part of my story.
Let’s be real, talking publicly about your menstrual cycle and sharing pictures of your breast isn’t exactly socially acceptable.
However, I decided to share it to help empower you or someone you love. The key takeaway of my story is that you don’t have to suffer, and you don’t have to settle for anything less than you deserve when it comes to your health.
If your health is suffering, it doesn’t have to.
If you feel trapped and helpless, there is a solution for you out there.
If your doctor isn’t helping you get better, there are other health practitioners out there like me who can.
I’m curious, what part of my story resonated the most with you? What have you been struggling with that helped you relate to in my story? Submit a comment, I would love to know.
