Treating PCOS with Nutrition: Why Addressing Gut Health is Key
I was once diagnosed with PCOS, and so whenever I am studying it, or hear that someone I know is dealing with it, I light up! It's such an interesting topic to me, and has impacted my life on a deeply emotional level. It’s important to me that you know that I GET IT. More deeply than most, I am right there with you.
For those unfamiliar with the term, PCOS stands for Poly Cystic Ovary Syndrome. It occurs when our body, for whatever reason (more on that later), cannot fully ovulate, meaning, the egg cannot fully break through the follicle wall and ovary wall into the fallopian tube. Instead, the egg remains in the ovary wall and creates a cyst. When this happens repeatedly, the ovary becomes covered in cysts.
PCOS Symptoms
This is an exciting topic for me. (Nerd alert!)
But for real - I was once diagnosed with PCOS, and so whenever I am studying it, or hear that someone I know is dealing with it, I light up! It's such an interesting topic to me, and has impacted my life on a deeply emotional level.
It’s important to me that you know that I GET IT. More deeply than most, I am right there with you.
For those unfamiliar with the term, PCOS stands for PolyCystic Ovary Syndrome. It occurs when our body, for whatever reason (more on that later), cannot fully ovulate, meaning the egg cannot fully break through the follicle wall and ovary wall into the fallopian tube. Instead, the egg remains in the ovary wall and creates a cyst. When this happens repeatedly, the ovary becomes covered in cysts.
The really heartbreaking part is that female-bodied individuals who've been diagnosed with PCOS are often diagnosed while in the process of trying to get pregnant.
But why aren't our health care professionals looking into this when we come to them earlier on, with PCOS symptoms of irregular periods, cystic acne, blood sugar issues, weight gain or PCOS belly, and even chronic pain...
Why do they just throw 'the pill' at us instead of investigating the root cause?
Why do we have to wait until the moment we are in a super vulnerable stage (anyone who's ridden the roller coaster of trying to conceive...), when we could have addressed it sooner?!
This, to me, is truly maddening.
The most important takeaway from this post: PCOS is not an ovarian issue - it is a GUT issue. Addressing gut health will go a long way to improving PCOS symptoms.
what are PCOS symptoms?
If you have been given a PCOS diagnosis and have been advised to seek infertility treatments, know that you have other options. PCOS treatment does not involve petri dishes, hormone shots, egg extraction, etc..
If PCOS is the causal factor in your infertility, it can be addressed dietarily, without the use of expensive infertility treatments.
PCOS IS NOT AN OVARIAN CONDITION - IT IS A GUT ISSUE.
Whether or not you are trying to get pregnant, are done having kids, or don't want kids - if you are a female-bodied person, then you, or someone you know, will probably encounter PCOS symptoms at some point.
Before we really dig in, I want to briefly share my story as it relates to PCOS.
my PCOS story
I was a "late bloomer" (first red flag), did not get my first period until I was 16 or 17. They were irregular from the start and for decades after.
Add to that, I was pretty ignorant of how my body was supposed to function, due to my parents' religious beliefs and consequently a severe disconnection from my body’s needs.
(Um, side note: Can we PLEASE normalize talking to kids about their bodies?!)
Cystic acne from my teen years and many years into adulthood, I have always had excess belly and hip fat (commonly known as PCOS belly), difficulty losing weight, symptoms of low blood sugar, the works.
When I was 18 (ca. 2000) and my periods had still not regulated, I got my first gynecological exam. I was given a prescription for 'the pill' and was told that it would regulate my cycle (and it did).
I didn’t know what I didn’t know. I trusted that my doctor knew what was best. I didn’t understand until later that if that doctor had taken the time to help me find the root causes of my PCOS symptoms, I would have been spared decades of heartache and confusion.
Fast forward to 2009, my partner and I decided we wanted children, so I stopped the pill, and we began trying to conceive. It was a few months without a period that we started to get concerned.
My GYN ordered an ultrasound, and I was diagnosed with PCOS.
The GYN prescribed Clomid (my apologies to anyone who had to encounter me during this time). Clomid is a medication that stimulates an increase in hormones involved in ovulation.
When two rounds of Clomid were unsuccessful, we were left with the decision to come up with the money to pursue infertility treatment or to just keep our fingers crossed.
We left that appointment with broken hearts, as that kind of money was truly foreign to us at the time.
The short story is, we never did have children (and are now very happy with our lifestyle without children). We tried for many years before finally making a very intentional decision to NOT have children.
Being a holistic healthcare provider now has taught me a lot about my PCOS diagnosis and how to address them. And although I no longer want children of my own, I no longer have signs of PCOS symptoms!
PCOS treatment
PCOS occurs when there is an imbalance of hormones. Period.
This imbalance can be caused by a number of things: Pituitary dysfunction, adrenal dysfunction, toxic overload, liver dysfunction...
It often (not always) has very little to do with the ovaries themselves.
PCOS is the end result of other dysfunctions in the body, and symptoms of PCOS can, and often do, make it difficult for a female to get pregnant.
Here’s a brief breakdown of the female reproductive system as it relates to PCOS symptom. For those who want a more thorough explanation, read this article.
Remember that this system requires our brain (hypothalamus) to communicate with the pituitary gland, which releases hormones to stimulate egg growth, which increases estrogen production, and once the egg matures and breaks through the ovary wall, then progesterone is produced. From there, we need our liver to detoxify the excess hormones that are now circulating throughout our body (yes, these hormones need a way out!).
Because other systems in our body use similar pathways, it is easy to create bottlenecks of dysfunction.
The most obvious example as it relates to PCOS symptoms, is blood sugar regulation. You might remember from an article I wrote recently in regards to blood sugar balance, that it is not just about what you eat. It, too, requires your hypothalamus to communicate with your pituitary gland, telling it to produce hormones, that travel to your adrenal glands, telling them to produce other hormones (epinephrine and cortisol), that stimulate the pancreas to release OTHER hormones.... (you get the idea).
When we are chronically stressed (meaning, our body produces cortisol more frequently than it needs to), or we overly consume sugar, processed foods, or medications, we create dysfunction in other systems of our body.
THE GOOD NEWS IS…
Unless your body has an underlying dysfunction within your individual chemical makeup, all of these things can be addressed using dietary and lifestyle changes.
And for those of you who have been told PCOS is the cause of your infertility, knowing this is life-changing.
Effective treatment of PCOS symptoms starts by looking at the root cause. Here’s what individualized PCOS treatment means for you:
reduce PCOS belly, or weight loss in the belly/hips
regulate menstrual cycles
improve ovulation cycle
improve insulin sensitivity
prevent Type II Diabetes
improve skin clarity
Individualized assessments and a customized care plan based on your body’s unique health needs are essential to getting relief from your PCOS symptoms. Anything else is just throwing spaghetti at the wall, and aren’t you tired of doing this?
That being said, there are ways to effectively support common PCOS symptoms with more foundational recommendations.
how to get rid of PCOS
Eat whole foods. Ditch anything that strays from its whole form in any way, as much as possible. Processed foods, and especially refined carbohydrates, lead to inflammatory conditions such as leaky gut, in addition to promoting insulin resistance.
Stop counting calories. You are not doing your body any favors by restricting how many calories are consumed. This is a temptation for many female-bodied individuals, especially because excess weight is often harder to shed with PCOS. The quality of food you consume carries more value than the amount of calories, in regards to hormone balance.
Regulate your blood sugar (here is a great article on how to do that). For many, it involves eating more quality fats & proteins each meal, increasing (whole) fiber, and decreasing the amount of starchy foods, grains, and sugars/sweeteners (yes, even 'low calorie'). Not only will this help your PCOS symptoms, you'll also get less "hangry" symptoms (your friends & family will thank you!)
Stop snacking. Eating more quality fats/proteins and fiber each meal will likely help you feel more satiated (satisfied) and not want to snack anyways. However, a conscious effort to not snack will help improve insulin sensitivity, which will support your adrenal glands and liver function.
supplements to improve PCOS symptoms
**Always consult with a trusted health care practitioner before adding any supplements to your regimen. Additionally, taking supplements without addressing foundational factors (discussed above) is a waste of your money. Click here to read my full Medical Disclaimer.
Myo-Inositol Plus (Bioclinic Naturals)- improves insulin response, and can help lower excess estrogens & testosterone.
HPA Adapt (Integrative Therapeutics)- supports the cohesion of the Hypothalamus, Pituitary, & Adrenal (HPA) axis
Calcium D-Glucarate (Integrative Therapeutics)- Supports the specific detox pathway, called glucuronidation, in the liver needed to deactivate and remove excess hormones, like estrogen and testosterone.
BroccoProtect (Designs for Health)- supports Phase II detox pathways in the liver. Females with PCOS often have sluggish Phase II detox pathways, and BroccoProtect helps to support these pathways to ensure the deactivation and removal of excess hormones.
Megaspore Probiotics (Microbiome Labs)- Introducing a good quality probiotic to support the elimination of excess hormones after they've been neutralized by the liver, is essential to making sure they don't get reabsorbed into your body. Elimination is key!
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Thyroid Symptoms Are Not Caused by Your Thyroid Gland
Why are your thyroid numbers off in the first place? Without understanding and addressing the root cause of your thyroid symptoms, you’re likely to stay on thyroid medication for years, even decades (I’ve seen it happen!).
Being prescribed a thyroid medication doesn’t have to be a life sentence. This article will help you avoid that scenario and know which questions to ask at your next check-up.
Thyroid symptoms are not caused by the thyroid gland
I see you, dear reader…
You got your annual bloodwork results back from your doc. They say you’ve got high TSH and low T3, and that you need to be put on thyroid medication to fix it.
No one asked about your stress levels. No one questioned your energy, sleep, or diet. No one asked about your digestive health or work life.
You take the medication as instructed for several months, and your thyroid levels improve, but you still feel like garbage.
But, why?
Why are your thyroid numbers off in the first place? Without understanding and addressing the root cause of your thyroid symptoms, you’re likely to stay on thyroid medication for years, even decades (I’ve seen it happen!).
Being prescribed a thyroid medication doesn’t have to be a life sentence. This article will help you avoid that scenario and know which questions to ask at your next check-up.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying and what their body is saying.
In this article, you’ll learn:
what thyroid symptoms can look like
how the thyroid gland works
what affects thyroid hormones throughout the body
what to ask for on your thyroid blood panels
thyroid symptoms
What do thyroid symptoms look like?
Throughout my life and career, I’ve learned something very important: Everything is a spectrum.
Thyroid symptoms don’t look the same for everyone, and this article should not be construed as a diagnosis or medical advice. If you think you have thyroid symptoms or other medical conditions, consult with a trusted physician or other qualified healthcare provider before making any changes. Read my medical disclaimer here.
**Much of the information in this article has been referenced from the Thyroid Debacle, although additional research has also been linked where applicable.**
HYPO-THYROID (slow or sluggish thyroid) SYMPTOMS CAN INCLUDE:
weight gain, difficulty losing weight
brain fog
poor circulation
constipation
depression
fatigue (frequently tired for no apparent reason)
dry skin
coarse hair
reduced libido (low sex drive)
HYPER-THYROID (overactive thyroid) SYMPTOMS CAN INCLUDE:
unexplained weight loss
irritability
anxiety
excess sweating or heat intolerance
nervousness
insomnia
increased appetite
increased heart rate
heart palpitations
tremors
fatigue
how the thyroid works
To understand the cause of your thyroid symptoms, we first need to understand what the thyroid is and does.
The thyroid gland is small and butterfly-shaped, and is located on the front (anterior) side of the neck. Its main function is to regulate cellular metabolism, which is the chemical processes cells undergo to create energy.
The thyroid gland acts in response to stimulation from the hypothalamus and pituitary gland, collectively known as the HPT axis.
Here’s a brief overview of how this works:
Hypothalamus (brain) senses the need for energy, releases TRH (Thyrotropin-Releasing Hormone)
TRH tells the Pituitary to release TSH (Thyroid Stimulating Hormone)
TSH stimulates the production of T4 (thyroxine, the inactive form of thyroid hormone) by the thyroid gland
Some T4 is converted to T3 (triiodothyronine, the active form of thyroid hormone) within the thyroid, but mostly this conversion happens within the tissues and cells where it is used
Most T3 and T4 are bound to a protein called thyroglobulin and circulate throughout the body until needed. Unbound, or free, T3 and T4 are able to bind to receptors and be used when needed.
T3 is required for many functions, but regarding your metabolism, it is required for the transport of glucose into a cell in order to make ATP (Adenosine TriPhosphate: the energy our cells use to function).
But it first has to be converted from T4, and avoid being converted to reverse T3 in cells (we’ll get to that).
3 things that affect thyroid hormones
#1 - high estrogen:
Tyrosine and iodine are two main components of thyroid hormones. Elevated estrogen stops iodine (iodide) from entering the thyroid gland.
Elevated estrogen increases circulating thyroxine-binding-globulin (TBG), decreasing the amount of FREE (usable) thyroid hormone in the body.
Elevated estrogen increases the activity of deiodinase 3, the enzyme responsible for deactivating thyroid hormone in cells in an effort to preserve energy. The hormone produced in this process is called reverse T3 (rT3).
#2 - high oxalates:
Oxalates, or oxalic acid, is found in many foods (including soy, leafy greens, rhubarb, parsley, and cassava), but is also produced by certain strains of fungus, including aspergillus, penicillium, and candida. Exposure to mold, mold toxicity, or candida overgrowth are common causes of high oxalates.
Oxalates have been found to cause tissue damage in the brain, nerves, kidneys, and thyroid gland, and elevations have been strongly correlated with autism cases.
When oxalates are elevated, they can bind to calcium to form oxalate crystals, which have a strong affinity for the kidneys and the thyroid gland. These crystals damage the gland tissues and interfere with their function. If you’ve ever had kidney stones, these are oxalic crystals.
#3 - prolonged chronic stress:
Any kind of stress activates your fight or flight system, which signals your adrenal glands to release cortisol in order to shift energy and blood flow to tissues and organs essential to fight or flight. Elevated cortisol levels signal the thyroid gland to produce more TSH (thyroid-stimulating hormone) and stop the conversion of T4 to T3.
This same stress response is modulated by the HPA axis (hypothalamus, pituitary, adrenal). Chronic stress means a chronic activation of the HPA axis, which interferes with the HPT[hyroid] axis we discussed earlier.
Unaddressed chronic stress causes cells to activate the Cell Danger Response (CDR) in order to preserve energy. CDR causes cells to stiffen cell walls to prevent nutrient transfer, release deiodinase 3 to deactivate thyroid hormone, and send out signaling hormones to summon immune cells to help. It’s your cells’ version of texting 9-1-1.
Examples of chronic stressors that often go unaddressed include:
what should be included in your thyroid labs?
When you have thyroid symptoms, testing for TSH and T4 are typically the only two things Western Medicine practitioners will test for. Occasionally, you might find a provider willing to also test for T3, free T4, and free T3.
Why so stingy with the testing? Because in the United States, most insurances require TSH to be elevated, and T4 to be low in order to diagnose hypothyroidism. Because these are the only two factors they require for diagnosis, insurance companies in the U.S. may not cover additional factors to be tested.
Being put on thyroid medication should not be a life sentence. Finding a practitioner who is willing to look for root causes of your thyroid symptoms is important. TSH and T4 are not enough to get a clear picture of the thyroid gland.
Here are some additional factors to request with your thyroid bloodwork:
TSH
T4, fT4
T3, fT3
rT3
thyroid antibodies
vitamin D (25OH and 1,25OH) - a high 125OH:25OH ratio suppresses thyroid antibody production. If this ratio is elevated, the thyroid antibody levels on your bloodwork may not be accurate.
estrogen (estradiol) - high estrogen affects thyroid function (as we discussed earlier). Estrogen levels are supposed to vary throughout your menstrual cycle. When testing for estrogen levels, it’s important to know which part of your cycle you’re in.
free iron (UIBC on labs) - elevated free iron levels may indicate increased cellular stress, and help you narrow the root causes of your thyroid symptoms.
CRP (C-Reactive Protein) - Elevated levels indicate increased inflammation, and may be indicative of cellular stress, pathogenic infection, or other internal stressors.
homocysteine - similar to CRP, elevated homocysteine may indicate increased inflammation due to tissue damage in the blood vessels. Elevated levels may also indicate a vitamin B12 and folate deficiency.
B12
folate
In addition to bloodwork, functional lab testing is essential to finding pathogenic infections that may be at the root of your thyroid symptoms.
I use functional lab testing to help my clients find parasites, overgrown bacteria, viruses, mold, and candida overgrowth. These are common pathogens that can contribute to cellular stress, inflammation, and thyroid symptoms.
Want to know more about how to support thyroid health? Read this article.
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Why Protein is Important | A Closer Look at Protein Powders, Protein Shakes, and Protein Calculators
Protein is made up of amino acids fused together by peptide bonds. The body can synthesize many amino acids from other sources, but there are nine amino acids which it cannot synthesize. These nine amino acids are needed to build protein, and in order to do that, they all need to be present simultaneously.
The inability of our body to produce these amino acids is what makes them essential amino acids, meaning, we must get them from our diet. The fact that they need to be present simultaneously in order to build protein, means we need to be consuming more complete proteins at each meal.
So, what’s a complete protein?
What about protein?
You hear a lot in the media about tracking calories, lowering cholesterol, and ditching sugar.
But protein somehow gets undermined in many traditional medical practices, and I want to change that.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Over the course of my work and studies, I’ve learned just how important dietary protein is. Not only the amount of protein but the quality of protein.
In this article, you’ll learn:
benefits of eating enough protein
how protein impacts your mood and mental health
recommended protein intake
what might be preventing you from digesting dietary protein
ways to add protein to your meals
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health benefits of protein
Two factors determine the quality of any dietary nutrient, including protein:
Your body’s ability to digest a food and absorb its nutrients
The quality of food you’re consuming
You can be using all the protein powders, downloading all the best protein calculator apps, eating protein foods, and downing protein drinks. But if your digestive health is not up to par, and you’re consuming the same heavily processed protein powder every day, you might as well be flushing your money down the toilet.
WHY DOES YOUR BODY NEED PROTEIN?:
NEUROTRANSMITTER PRODUCTION - Neurotransmitters are chemical messengers similar to hormones, that regulate mood. Certain amino acids, the building blocks of protein, are precursors to neurotransmitters like serotonin, dopamine, GABA, and epinephrine (adrenaline).
Tryptophan: precursor to serotonin
Tyrosine: precursor to catecholamines (dopamine, epinephrine)
Glutamine: precursor to glutamate from which GABA can be synthesized
D-phenylalanine: inhibits the enzyme that breaks down endorphins, hormones that “relieve pain, reduce stress, and improve mood.”(1)
ANTIBODY FORMATION - Antibodies are formed as part of your body’s adaptive immune system. When an antigen is present, antibodies multiply in order to fight the invader and also have the ability to remember the antigen should it ever come back again (2). These antibodies are formed from proteins.
MUSCLE BUILDING - Similar to bones, muscles go through a process of breaking down and rebuilding. Resistance exercise causes the muscle tissues to break down, then muscle protein is synthesized post-workout to repair and rebuild the muscle tissue even bigger than before (3). Amino acids are necessary for this process to occur.
NUTRIENT TRANSFER ACROSS CELL MEMBRANE - Channel proteins (see Figure A, below) are formed from amino acid subunits to create a tubular structure that is nestled within the cell membrane to allow nutrients to travel in to and out of the cell.
COLLAGEN IS NEEDED FOR HEALTHY JOINTS, SKIN, NAILS, AND HAIR - Collagen is the most abundant form of protein in your body, and according to Cleveland Clinic, accounts for 30% of your body’s protein (4).
CARRIES OXYGEN THROUGHOUT THE BODY - Hemoglobin is a protein found in red blood cells that binds to oxygen in the lungs and carries it to cells and tissues throughout the body as needed. the word globin describes a colorless protein that when bound to heme (iron), becomes hemoglobin.
Figure A - Image found on this website
To sum it all up, the benefits of getting a wide variety of quality protein in your diet, include:
improved mood and mental wellness
healthy skin, hair, and nails
improved arthritis symptoms (or prevents arthritis altogether)
good energy throughout the day
helps you feel more satiated at meals, reduces cravings
supports immune function
supports muscle formation in conjunction with resistance training
recommended protein intake for women
Many researchers agree that the Recommended Dietary Allowance (RDA) for protein is based on inconclusive research, and yet has been the RDA for over 70 years (5). All the more confirmation we need to understand that no RDA suits all bodies.
However there has been further research that suggests that protein intake higher than the RDA is more beneficial, and that RDA values are not considered optimal.
Currently, the RDA for protein for individuals (male- and female-bodied) 18 years or older, is 0.8g per 1 kg (2.2 lbs) of body weight.
For a 150 lb individual, this equates to about 54.5 grams of protein daily. Based on what I’ve learned about how the body uses protein, I would argue that this is too little.
Apart from the protein functions discussed earlier in this article, one of the more prominent impacts I see in my clients who consume inadequate or low-quality protein is on blood sugar levels. Protein itself does not influence blood sugar metabolism (although protein can be converted to glucose by the liver if needed). But by not consuming enough protein, my clients turn more to carbohydrates in the form of starches or sugars.
Each body has unique health needs, and it’s important to consider that blanket statements like these may not apply to your body. But for my typical client, one who is struggling with adrenal issues (sleep, energy, troublesome or irregular periods, PMS symptoms), has PCOS (polycystic ovarian syndrome), or is dealing with gut pathogens like bacterial overgrowth, candida overgrowth, or parasites, I recommend 90 grams of protein per day.
Protein enables you to feel more satiated and slows the breakdown of food, which in turn does help with blood sugar levels. This effect is not going to come from your vegan protein powders or protein drinks, as those are generally made from starchy protein food sources like pea protein, and loaded with a number of other heavily processed ingredients.
Satiation and the slower breakdown of food is going to come from consuming high-quality whole-food forms of protein, paired with good digestive health.
So, what is a high-quality protein?
complete protein vs. incomplete protein
Protein is made up of amino acids fused together by peptide bonds. The body can synthesize many amino acids from other sources, but there are nine amino acids which it cannot synthesize. These nine amino acids are needed to build protein, and in order to do that, they all need to be present simultaneously.
The inability of our body to produce these amino acids is what makes them essential amino acids, meaning, we must get them from our diet. The fact that they need to be present simultaneously in order to build protein, means we need to be consuming more complete proteins at each meal.
So, what’s a complete protein?
A complete protein is a food that contains all nine essential amino acids. Or a combination of foods that collectively contain all nine essential amino acids.
The nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
MY BEEF WITH VEGETARIAN DIETS (I will keep this brief)
Some might be angry with me for saying this, but I’ve looked at a lot of solid research over the years that supports what I’m about to say.
Vegetarian, and especially vegan diets, even the healthiest whole-food plant-based diets, simply do not provide enough bioavailable complete protein without consuming mountains of starchy carbohydrates.
… Stepping off my soap box…
how to get more protein in your diet
Increasing protein without addressing gut health is a recipe for disaster. If you have digestive symptoms like bloating, fatigue after meals, constipation, diarrhea, heartburn or indigestion, or excess and prolonged fullness after eating, it’s important to get your digestion back on track before you can properly digest protein.
Once digestion is up to par, increased protein will help with muscle building, fatigue, blood sugar levels, mood, and food cravings.
Here are a few ideas to help you out:
START YOUR DAY WITH ANIMAL PROTEIN AND GREENS - Prioritizing green, leafy vegetables and animal protein will keep you full until lunchtime without that need for a pick-me-up in between. Here are some examples of what I typically eat for breakfast:
sauteed, finely chopped broccoli + 2 eggs or leftover protein from dinner last night + sauerkraut
finely chopped cabbage and onion + salmon fillet
root vegetable hash (shredded root vegetables + diced, cooked brisket or sausage + topped with a fried egg) - prioritize less starchy vegetables like radishes, beets, and kohlrabi
chopped dandelion greens, sauteed with chopped onion + top with favorite high-quality dressing (make your own, or my favorite is PCC’s house-made Green Goddess) + leftover steak
NUTS AND SEEDS - Nuts and seeds are a great way to add protein to your day, whether as an isolated snack, or adding to a meal.
Add sprouted pepitas (pumpkin seeds) to any soup, breakfast dish, or salad. I keep a jar on my countertop so they’re always easily accessible.
Switch up your crackers and coffee for a handful of mixed nuts and a string cheese as a high-protein snack.
Nut and seed butters are available now in go-packs. Artisana and Justins are two of my go-to brands for this (no affiliation).
MEAL PREP PROTEINS FOR BUSY SCHEDULES - Meal prep is essential for anyone with a busy schedule who wants to eat healthier. Packaged options that are minimally processed are becoming more abundant, but there’s nothing quite as good (and in your control) than something prepared at home, with ingredients YOU selected. Here are some ideas:
boil and peel eggs for the week
fill a jar with mixed nuts to keep in your desk at work, or in your bag
make time for batch-cooking: Before I started working from home, I would batch-cook my lunches and snacks for the week, and portion them out so that I could just grab and go. Here are some meals I commonly made:
tuna salad with chopped greens
roasted non-starchy vegetables + chicken/steak/fish
soups (I would commonly add a scoop of cottage cheese to my warm soup for extra protein)
bento-box - sliced chicken or turkey, sliced or bite-sized vegetables (broccoli, cucumber, kohlrabi, radishes, turnips, etc.), nuts and seeds, cottage cheese, olives, pickled beets, sliced or string cheese, etc.
DITCH THE VEGAN PROTEIN POWDERS, AND SWITCH TO HIGH-QUALITY COLLAGEN AND AMINO ACID SUPPLEMENTS - If supplementation is how you’re getting a chunk of your protein, consider ditching the heavily processed protein powders, protein drinks, and protein shakes. Here are some of my favorite products.
did you learn something new?
Please share your thoughts and questions in the comments below!
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BLOG REFERENCES
C. C. medical. (n.d.-a). Endorphins: What they are and how to boost them. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23040-endorphins
Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. The structure of a typical antibody molecule. Available from: https://www.ncbi.nlm.nih.gov/books/NBK27144/
Kwon, Y. sub, & Kravitz, L. (n.d.). How Do Muscles Grow?. How do muscles grow? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html#:~:text=Muscle%20growth%20occurs%20whenever%20the,controlled%20by%20complimentary%20cellular%20mechanisms.
Cleveland Clinic medical. (n.d.). Collagen: What it is, types, function & benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collagen
Wolf, R. R., Cifelli, A. M., Kostas, G., & Kim, I.-Y. (2017, March 10). Optimizing protein intake in adults: Interpretation and application of the Recommended Dietary Allowance compared with the acceptable macronutrient distribution range. Advances in Nutrition. https://www.sciencedirect.com/science/article/pii/S2161831322007165
Why Weight Loss Medication Is NOT the Solution to Your Weight Loss Goals
One reason we gravitate toward fast weight loss methods, like weight loss medication, and even diet and exercise, is because we don’t understand what actually causes us to gain the weight in the first place.
I’m not suggesting you don’t ever choose healthy foods, or add regular movement into your routine.
But as a holistic nutritionist, I often find there are deep-rooted causes of weight gain that have nothing to do with calorie intake, and therefore cannot be solved with calorie tracking or appetite control.
Why weight loss medications aren’t working for you
The temptation for a quick solution to weight loss is REAL.
We all go through phases where we “fall off the wagon.”
Then out of nowhere, you’re blindsided with a photo of yourself, and you think, ‘Ugh! Is that what I look like?!’.
So you grab your phone and frantically search things like weight loss medications, weight loss app, calorie tracking app, and even weight loss gummies.
You want results FAST. You’re stressed, you’re worried about what other people see and think about you, you feel undesirable, or even unhealthy.
But, my friend, you have been here before.
You have tried the diets, the pills, the calorie trackers.
And yet, here you are again.
You need a different solution.
You need a solution that is longer lasting, that gets at the root of what’s causing weight gain for you in the first place. READ MORE ABOUT THE 4 REASONS YOU’VE STOPPED LOSING WEIGHT
“why am I gaining weight?”
One reason we gravitate toward fast weight loss methods, like weight loss medication, and even diet and exercise, is because we don’t understand what actually causes us to gain the weight in the first place.
I’m not suggesting you don’t ever choose healthy foods, or add regular movement into your routine.
But as a holistic nutritionist, I often find there are deep-rooted causes of weight gain that have nothing to do with calorie intake, and therefore cannot be solved with calorie tracking or appetite control.
Here are some common reasons for weight gain that you might not be aware of:
chronic stress - stress causes the release of cortisol and epinephrine, which cause glucose levels to rise in the blood. Increase in glucose triggers release of insulin, which leads to weight gain (and insulin resistance)(1,2). We tend to think of stress as being incoming events like relationship conflict, traffic, or work deadlines. But it’s important to remember your body also responds to internal factors as stress, such as elevated or low blood sugar levels, unaddressed pathogens (bacteria, yeast, parasites), and excess hormones.
liver congestion - fatty liver is a common result of a high carbohydrate diet, especially of refined carbohydrates (3). Interestingly, carbohydrates are lower in calories than protein or fat, and because of that, are prioritized in low-calorie foods.
gut pathogens - some pathogens are great at evading the immune system, and being seen on lab work. And since many pathogens thrive on the foods we eat, especially sugars, they can cause us to become more hungry than usual.
lack of sleep - sleep plays an important role in our liver health and immune function. Not prioritizing sleep can lead to increased chronic stressors.
food quality - marketing terms on food labels makes it difficult to know whether a food is actually healthy. Many packaged foods, even “health foods,” are heavily processed, causing a toxin overload. These toxins put stress on the liver, and are stored primarily in fat (called adipose tissue).
mineral imbalance - sometimes it can look or feel like we have excess weight, but it’s not always fat that causes that. Water retention occurs under chronic stress, and/or when minerals are out of balance. Minerals carry either a negative or positive charge - in order for fluid inside and outside of a cell to be balanced, we need to make sure we get a good balance of minerals in our diet.
nutritionist recommendations for effective weight loss
Before getting on the weight loss train, it’s worth questioning why you think you need to lose weight in the first place.
Our society is still filled with doctors misrepresenting weight as a measure of health, when it is simply not true.
BMI has long been outdated.
It’s all in the context, which looks different for each individual. Weight cannot, and must not, be a measure of health across the board.
To say that weight is a measure of health is irresponsible, and blatantly ignores the biochemical makeup of each individual.
Health can only be determined by an individualized assessment by a qualified practitioner. And when it comes to weight loss, it’s especially important to assess the whole body.
If it’s been determined that you do need to lose weight, here is what a nutritionist recommends for weight loss, before reaching for weight loss medication or calorie tracking apps:
weight loss tips from a holistic nutritionist
Address food quality and macronutrient balance - Many people in the US do not get enough quality plants or protein in their diet. Our climb-the-ladder lifestyle leaves us reaching for pre-packaged foods that are heavily processed or use low-quality ingredients, even if they are marketed as “heart healthy,” “low-fat,” “vegan,” etc.. Addressing the quality of foods you consume is the first thing I do when working with clients 1:1. That is why I developed a heavily researched online course to help with this.
Eliminate gut pathogens - Unaddressed gut pathogens cause a multiplicity of health problems, from disrupting neurotransmitter production, to adrenal overload, to blood sugar handling issues. What this looks like for you, is depression, anxiety, issues with sleep, not handling stress well, constantly hungry, getting “hangry” when a meal is delayed, and unexplained fatigue during the day. When a stressor goes unaddressed, it becomes chronic - this is when your body switches to danger mode - holding on to weight, shutting down cells, tissues, and organs that are non-essential to dealing with stress. Your body is doing what it’s supposed to do, but you are left with the consequences of weight gain, fatigue, and mood disorders. If you are looking for effective weight loss methods, get your gut checked.
Support detox organs - Toxins have an affinity for fat. If your body is full of toxins that it cannot get rid of, it will compensate by holding on to fat stores. Thus, supporting your detox organs, in addition to reducing your intake of toxins, is an important piece of long-term weight loss. Detox organs include:
liver: eating a diet rich in whole, unprocessed foods, especially leafy vegetables, drinking plenty of water, and eating good quality fats, will go a long way in supporting your liver.
lymph: lymph is a fluid that runs through a system similar to your veins and arteries. It is responsible for carrying away debris from damaged cells or killed-off pathogens, and carrying immune cells to places where they’re needed. Incorporating at least 15 minutes of intentional movement per day, and drinking plenty of water will help keep lymph flowing well.
sweat: your skin is a major detox organ. Finding ways to sweat every day is important to helping your body get rid of toxins. Infrared or dry sauna, cardio movement, and warm epsom salt baths are all great ways of inducing sweat. The key here, is showering right after you sweat, so that you don’t re-absorb the toxins your body is eager to remove. And (you might be noticing a pattern here), drinking plenty of water throughout the day is important to making sure you have SOMETHING to sweat out.
kidneys/urine: similar to sweat, your body excretes many types of toxins out through the urine. Know what I’m about to say? Drink plenty of water to support kidney health!
feces: Your digestive health is a big factor in ensuring you have at the very least, one good bowel movement per day. Feces are, yet, another major exit strategy for toxins. Digestive health is too complex and individualized to tell you here exactly what you need to do to optimize it, but this guide will help you determine for yourself what can be done to help you poo better.
Prioritize sleep - Not only is troubled sleeping typically a sign that adrenals are overloaded (and thus chronic stress exists), but sleep is when important healing happens in the body. It’s when tissues get to work repairing, the liver does its biggest work while we sleep, and the brain (4) flushes out toxins and waste that built up during the day (similar to lymph). Most adults need a minimum of 7 hours of quality sleep each night. Some ways to improve sleep:
get sunlight first thing in the morning
allow your eyes to see the sunset
prioritize your intense workouts before lunch, saving more calming movement for evenings
turn off all screens 2 hours prior to bedtime
put your phone to bed, away from your own bed
work to balance your blood sugar more effectively
takeaways
Before you turn to weight loss medication or calorie tracking apps, take a moment to listen to what your body is already telling you it needs.
Your body already has the answers. Restriction from food is the opposite of healthy.
You can lose weight effectively, and still enjoy the foods you love, without the guilt or shame.
If you need help learning to listen to and to trust, what your body has to say, I can help.
Tap that blue button below to view your options.
what’s your story?
What is your experience with weight loss medications and calorie trackers?
Have you ever considered a more holistic approach? How did that go for you?
Drop your thoughts in the comments below.👇
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BLOG REFERENCES
Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.
Kahn, B B, and J S Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, U.S. National Library of Medicine, Aug. 2000, www.ncbi.nlm.nih.gov/pmc/articles/PMC380258/.
Ludwig, David S, and Cara B Ebbeling. “The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories in, Calories Out.’” JAMA Internal Medicine, U.S. National Library of Medicine, 1 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/.
Eugene, A. R., & Masiak, J. (2015, March). The neuroprotective aspects of sleep. MEDtube science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
What’s Missing from Your Detox Liver Cleanse
As a holistic practitioner, I do not recommend doing a liver detox or liver cleanse without supervision of a qualified professional. In fact, I do not recommend them commonly at all.
A liver detox can have its place, and can be beneficial sometimes. But without being individually assessed by a holistic practitioner, unsupervised liver cleanses and liver detoxes can be more harmful to your health, than good.
Especially when they are missing these components…
Never do a liver detox without these 3 things
Who wouldn’t want a clean slate now and then?
I commonly hear this from clients who’ve been struggling to lose weight, or just feel like they’ve been off their game for a while, and want a fresh start.
A liver detox, or liver cleanse can sometimes help you feel better, and might even help you lose weight.
I WANT TO BE CLEAR HERE…
As a holistic practitioner, I do not recommend doing a liver detox or liver cleanse without supervision of a qualified professional. In fact, I do not recommend them commonly at all.
A liver detox can have its place, and can be beneficial sometimes. But without being individually assessed by a holistic practitioner, unsupervised liver cleanses and liver detoxes can be more harmful to your health, than good.
Especially when they are missing these components…
possible reasons for doing a liver detox
You might ask your holistic healthcare provider about doing a liver detox for the following symptoms or conditions:
blood sugar handling issues, hypoglycemia, signs of insulin resistance
history of alcohol or drug use
lab results confirming toxicity, including heavy metals, bacterial overgrowth, mold, or parasites
Although sometimes an intensive liver cleanse may help with these symptoms, more commonly I find that a simpler approach will relieve symptoms.
reasons to NOT do a liver detox
The following are symptoms that may be helped by assessing liver health, but are not cause for a liver detox, in and of themselves. Other factors may need to be considered.
weight loss, or struggle to lose weight
acne, eczema, skin issues
seasonal allergy symptoms
digestive symptoms: IBS symptoms, diarrhea, constipation, bloat, heartburn, or stomach pain
irregular periods, PMS, or period symptoms
I would never do a liver detox without these 3 things
BINDERS
A liver detox or liver cleanse, is typically designed to help clear out your liver of built-up toxins and improve detox pathways.
When these built-up toxins die off, they need to be eliminated from the body. Toxins, be it excess hormones, medications, alcohol, excess cholesterol, or excess sugars, must be removed from the body, or they simply get re-activated and re-absorbed.
All your hard work, wasted.
Think of it this way:
The liver acts as a filter. Everything in the blood has to be processed through the liver, so that it can find toxins, and convert them into structures that can be removed from the body by other mechanisms.
These converted structures must be escorted out of the body. They need to be bound to something that will carry it through the proper exit points.
There are many different types of binders, each having an affinity for certain toxins. The type of binders used, depends on the type of toxins being removed.
For instance, if detoxing from heavy metals, chlorella or citrus pectin would be most effective at binding to the metals, and escorting them out. Whereas if you are detoxing from mold, clays would be a more effective binder.
Your healthcare practitioner will be able to direct you as to which binders you need to use.
ELIMINATION PATHWAY SUPPORT
Above, we discussed how the liver is responsible for filtering toxins, but the toxins must be removed through other mechanisms.
These mechanisms are known as elimination pathways.
Most liver cleanses and liver detox instructions will tell you which nutrients are needed to help support the liver, and filter toxins more intensively. But what they do not commonly tell you is how to support elimination pathways (or that it’s incredibly important to make sure these pathways are open PRIOR to starting a liver detox).
ELIMINATION PATHWAYS INCLUDE:
skin (sweat) - If you find you do not sweat easily, or do not include ways of producing sweat in your daily routine, this elimination pathway is not open, and could lead to resorption of toxins.
colon (feces) - If you are commonly constipated (one bowel movement or less per day), this elimination pathway is not clear, and needs to be addressed prior to doing a liver detox.
kidneys (urine) - If you are not drinking enough water, or have poor mineral balance (swollen ankles, water retention, do not urinate often, urinate slowly), your kidneys may not be an effective elimination pathway.
lymph (an essential component of the immune system) - Lymph is a fluid that runs through channels and vessels similar to veins and arteries. It is responsible for moving nutrients, waste products, and white blood cells (immune cells) to and from body tissues.
lungs - Commonly struggling to “catch” your breath, feeling winded, feeling “air hungry”, or having a diagnosis of COPD (or similar), may be reason to better support this elimination pathway.
I do not recommend a liver detox if any of these pathways are not working well, first.
ADDITIONAL ELIMINATION PATHWAY SUPPORT
When actively detoxing, or actively killing off any toxin or pathogen such as doing a liver detox or liver cleanse, I recommend giving your elimination pathways an extra boost, in addition to simply ensuring they are routinely working well.
While it’s especially important to ensure your elimination pathways are working well PRIOR to doing a liver detox, additional measures can be taken to enhance the elimination of these toxins and pathogens.
Here are some ways you can additionally support your elimination pathways during a detox:
skin (sweat):
DRY SAUNA, OR INFRARED SAUNA - adding a daily sauna routine will optimize this pathway during a detox. Remember, just as toxins can exit through the skin, they can also be absorbed through the skin. Make sure to shower immediately after a sauna practice.
MOVE! - If intentional movement is not something you do daily, add this to your routine. It can be as simple as taking a 15-minute walk, but remember: the point is to break a sweat for at least 5-10 minutes. Walking the dog won’t cut it unless your walk is intentionally paced to help you sweat.
colon (feces):
FIBER - it’s no secret that adding plentiful, good quality fiber to your diet will help you poop. ADD: Lots of green, leafy veggies, more fibrous fruits like pears, apples, or avocados, and whole grains like wild rice, are a great way to get fiber into your diet. In more extreme circumstances, your holistic practitioner might recommend a high-quality fiber supplement like this one. AVOID: It’s best to avoid fiber-focused packaged foods (brands like Fiber-One), as they tend to be poor quality and add to your health problems. Dried fruit tends to be higher in fiber, but also MUCH higher in sugar, so I recommend avoiding these items.
HYDRATION - drinking enough water will help you poo better. For most humans not dealing with kidney issues, drinking ONE FLUID OUNCE PER TWO POUNDS OF BODY WEIGHT, daily, is considered adequate. Think of it as taking half your body weight, and drinking that many ounces of water. Avoid/minimize dehydrating factors, like high sodium foods, alcohol, or caffeine.
GET A COLONIC - these are not for everyone and should be done minimally, and under supervision of a holistic care provider. Colonics are an intensive, quick method, of removing everything from the colon. I mean, EVERYTHING (including all your good gut bacteria). Doing a colonic without properly addressing the health of your microbiome is a recipe for further health issues, like IBS. A good practitioner will help you re-establish your gut bacteria, and improve colon health going forward.
ABDOMINAL MASSAGE - Something I commonly find in my clients with constipation, is that regardless of how much fiber and water they take in, poops are still difficult. This can be due to lesions that form in the intestines over time. Breaking up these lesions is simple, but requires time and consistency (although you will likely see results shortly after starting this technique - keep going!).
This technique is known as Peristaltic Manipulation. In a gentle massage motion, similar to a ”tickle”, begin massaging your belly, just above your right hip. Work your way upward toward your ribs, stopping just below your rib cage. Massage your way horizontally across your belly, then downward when you reach your left rib cage. Continue massaging down until just above your left hip, then return to starting point. Do this entire cycle 3-4 times, 1-2 times per day. (I love hearing people’s success stories with this technique. Tell me in the comments how it works for you!)
kidneys (urine) - Hydration is the main key for supporting urine flow. Refer to the colon (feces) section for hydration instructions. Another key component to optimize hydration, and the mechanisms involved in kidney function, is mineral balance.
MINERAL BALANCE - minerals, specifically electrolyte minerals, create electric charges that impact the transfer of nutrients (including water) across cell walls. Eating plenty of whole foods, and avoiding packaged foods, is a great way to make sure you are getting good minerals. For someone who needs supplemental support, here are some product I like:
BioMins, by Thorne: I like this product because it has the best balance of minerals, ensuring they do not “compete” for one another, creating imbalance.
LMNT: I was skeptical of this product at first. It seemed too good to be true. But the more I researched it, the more I like it. I would not recommend it for anyone who consumes a high amount of packaged foods or fast foods. Use this link to get a free gift with your first order.
lymph (an essential component of the immune system) - There are three ways to support better lymph flow:
hydration (see a pattern here?)
massage
movement
lungs -
MILD CARDIO: If your lungs are not struggling due to a pulmonary condition, the easiest way to improve lung health is by exercising. Keep it simple - 20-30 minutes of brisk walking every day should help. Improve your respiratory health by practicing cardio with your mouth closed, breathing only through your nose.
BREATHWORK: intentional breathing techniques, such as Box Breathing, or yogic breathing, are fantastic for improving lung health.
NAC: NAC, or N-acetylcysteine, is a precursor to glutathione (essential for cellular health and liver detoxification), and is known to support the health of mucosal lining of tissues (lungs, sinuses, intestines). For someone needing a little extra support, I often recommend this supplement.
so, what?
Next time you think to yourself, “I need a reset,” consider the idea that maybe a liver detox or liver cleanse is not the way to go.
The answer to feeling like yourself again, is not going to be found in an intensive protocol like a cleanse.
The answer to feeling like yourself again is going to be found in your own body - your bio-individuality.
What is your body telling you it needs?
Finding a holistic practitioner who is qualified to assess this for you is the first step to getting that clean slate.
Not sure where to begin?
was this helpful?
What is your experience with liver cleanses and liver detox?
How have they worked for you?
Please share your thoughts in the comments below.
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