Cleanest Sunscreens of 2025 | Sunscreen for Face and Body
We know that UV exposure supports nervous system regulation and healing, circadian rhythm, and the production of vitamin D, all of which are essential to optimal health.
On the other hand, we know that even if there is no concrete evidence that sun exposure causes cancer, sunburns are painful and pain is a symptom of damage or dysfunction in the body.
Nutritionist-recommended sunscreens for face and body
You may have heard a saying in the wellness world that if you wouldn’t eat it, don’t put it on your skin. I agree, although that’s a bit of an oversimplification. I’ll explain the ins and outs of it in this article so you can make a better-informed decision about which sunscreen you’ll be coated with this summer (if any!).
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. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
benefits and risks of sun exposure
what goes on your skin is just as important as what goes into your body
health effects of phthalates and parabens
my favorite sunscreen products
is sunscreen for your face really necessary?
It’s probably not news to you that humans need sunlight for vitamin D production. Sunlight exposure is an essential component of human health. It regulates circadian rhythm and sleep, it’s been shown to improve recovery after surgery and illness, and, yes, it’s essential to vitamin D production and metabolism [1] which is important for bone health and immune function.
What’s really interesting is that we’ve never had concrete evidence that sun exposure causes skin cancer. Similar to the misinformation you’ve heard about cholesterol and veganism, somewhere in our history, someone caught wind that sun exposure might be correlated to the development of melanoma (skin cancer), and it was heavily publicized without providing all the information.
And we just ran with it.
Here’s what the research on sunscreens and sun exposure does show [2]:
non-burning, chronic sun exposure actually reduces the risk of melanoma, and has other health benefits
sunburns double the risk of melanoma development
association between reduced sun exposure (more indoor activities and workspaces) and increased melanoma development
association between reduced vitamin D levels and reduced sun exposure
no concrete evidence that chemical sunscreens reduce the risk of melanoma
Some experts speculate based on this research that the increase in melanoma over the past century may actually be due to reduced immune capability and increased toxicity, not from sun exposure.
It’s a matter of balance, right?
We know that UV exposure supports nervous system regulation and healing, circadian rhythm, and the production of vitamin D, all of which are essential to optimal health.
On the other hand, we know that even if there is no concrete evidence that sun exposure causes cancer, sunburns are painful and pain is a symptom of damage or dysfunction in the body.
So, is sunscreen for your face and body really necessary?
I would say - if you know you are going to be exposed to the sun for an long period of time, know you are at risk of sunburn, or have very fair skin, then yes, sunscreen is a good idea. Based on the data I’ve seen and will reference in this post, sunscreen for your face and body when there is a chance of sunburn will help reduce the risk of melanoma.
the dirty truth about SPF
SPF 50?
More like SPF iffy… (you’re welcome).
Did you know that a large number of sunscreen manufacturers’ SPF claims (sun protection factor) are inaccurate? The bottle might say SPF 50, but are you really getting that amount of protection?
When the EWG (Environmental Working Group) discovered this huge discrepancy in 2021, they began holding sunscreen manufacturers accountable by testing sunscreens for SPF accuracy in addition to their primary work of testing the effects of various ingredients.
Thanks to that work, we are starting to see more accurate SPF claims.
“if you wouldn’t eat it, don’t put it on your skin”
This is a lovely ideology, albeit a bit oversimplified. Even the cleanest of sunscreens contains ingredients I wouldn’t necessarily put in my food, such as titanium dioxide and caprylyl glycol.
So you look for the “safe for kids and pets” claim on your sunscreen, but relying solely on this claim for sunscreen is not enough. We need to become better informed about what is considered “safe” by regulating agencies and how they are impacting our health.
So, yes, “if you wouldn’t eat it, don’t put it on your skin” might be a better guideline than “safe for kids and pets”. But the spirit of this ideology is to choose products that don’t contain sh*t that’s toxic to your health (and harmful to the environment, BTW).
but, why?
Ingredients in products that touch your skin - lotions, soaps, cosmetics, laundry detergents, sunscreens, even the clothing you wear - pass through your skin and directly into your bloodstream. Any harmful ingredients contained in these products, be they plastics, parabens, phthalates, dyes, metals, petroleum, or harmful nanoparticles from certain minerals and metals, may circulate through your body completely before finally being filtered through your liver and dealt with accordingly.
Harmful ingredients in food, however, are filtered through your liver as part of the digestive process before circulating through your body.
That goes without saying, if your liver is overburdened by the vast amount of toxins you are exposed to through food, clothing, cosmetics, or other elements, it doesn’t matter if you eat it or bathe in it. In fact, you may already have symptoms of an overburdened liver without knowing it.
So when it comes to choosing a sunscreen for the face and body - give your liver a break. Start choosing better.
ingredients to avoid
When it comes to choosing clean sunscreens for your face and body, it may be obvious to avoid artificial dyes, colorings, and scents. Those are the easy ones to spot, and possibly the more obvious to you as a consumer. You wouldn’t eat it, so why put it on your skin?
The more insidious ingredients to avoid are phthalates and parabens.
Let’s take a look at why.
health effects of phthalates
Phthalates (pronounced THAL-ayt) are a class of chemicals added to sunscreens as well as many other products, used to make a product more flexible and pliable without breaking.
Phthalates are not only found in sunscreens - they are in many cosmetics, lotions, hair products, and even foods, such as dairy and dairy substitutes, breads, beverages, and even meats.
Why should you avoid them?
There has been a lot of research on the health effects of phthalates, and why they are still allowed in products we use on a daily basis, I do not understand.
PHTHALATES HAVE BEEN FOUND TO [3,4,5]:
increase oxidative stress (inflammation!)
increase insulin resistance (although this was a small study - more research is needed)
cause pre-term birth and low birthweight
f*ck with female sex hormones (where my PCOS gals?)
decrease testosterone and sperm count in men
inhibit neurodevelopment
HOW TO KNOW IF PHTHALATES ARE IN YOUR SUNSCREEN
Chances are you will not find “phthalates” on the ingredients list of your sunscreen, or any other cosmetics or foods. In sunscreen specifically, the most common phthalate used is called diethyl phthalate (DEP). You may also see them listed as “fragrance” or “parfum”.
Avoid sunscreens with these ingredients listed.
health effects of parabens
Parabens are an artificial preservative commonly found in personal care products, meaning lotions, hair products, shampoos, conditioners, laundry detergents, and yes, sunscreens. Parabens are also found in many processed foods.
Why are parabens used so abundantly? They prevent bacteria and mold from growing, which increases shelf life of many products (so convenient!).
There has been a lot of good research on parabens and their effects on human health and the environment over the past 10-15 years. Here’s what you should know about parabens:
PARABENS ARE ENDOCRINE-DISRUPTING CHEMICALS:
Parabens are classified as EDCs, or endocrine-disrupting chemicals. This means they disrupt the normal hormone functions of the human body.
PARABENS AND ESTROGEN:
Parabens mimic reproductive hormones and glucocorticoid hormones (hormones that modulate blood sugar levels). An article from Science Direct states, “They have a structure equivalent to estrogen and can potentially block nuclear receptors for androgens, progesterone, estrogens, glucocorticoids, and others.” [6]
These disruptions include infertility, decreased sperm count, PCOS symptoms, and, although no human studies have been published as of yet, parabens has been seen to cause poor reproductive development in animals.
PARABENS CAUSE OBESITY:
Parabens cause obesity. Their interference with glucocorticoids interferes with the body’s normal ability to regulate sugar, which influences fat tissue. This may also be related to PCOS, as the two systems are strongly intertwined.
NEARLY EVERYONE IS EXPOSED TO PARABENS:
An alarming 99% of urine samples tested in a 2005 study found levels of methyl-paraben metabolytes [7]. The study also found that 92% of the samples contained propyl-paraben, 42% ethyl-paraben, and 47% butyl-parabens. These parabens comprise four of the six most commonly used parabens in foods and personal care products today.
THE FDA DENIES EVIDENCE OF HUMAN HEALTH EFFECTS OF PARABENS:
As of the date this post was written, the U.S. Food and Drug Administration says very clearly on their website [8], “At this time, we do not have information showing that parabens as they are used in cosmetics have an effect on human health.” This, despite the alarming amount of research I’ve referenced in this post alone…
I admit my lack of trust in the FDA is a bias of mine. I trust credible research, and I can only read research that is published and accessible. The FDA also approves many things that are very clearly harmful to human health (lookin’ at you, glyphosate!), and yet also does not approve therapeutic support from things like nutritional supplements and laser therapy. I encourage you to look at these studies yourself - don’t take my word for it.
Screenshot taken 7/2/2025 of the FDA’s remarks on parabens’ effects on human health.
PARABENS AND BREAST CANCER:
There has been a lot of research on parabens’ association with breast cancer and how it can influence carcinogens, and the studies do look promising. But nothing concrete has come of them yet. We need more and better studies before I would feel comfortable making that claim.
my favorite products
I hope I have provided some great tools to help you decide for yourself which sunscreens you feel great about using this summer. For those of you who want more guidance, click that button below to download my personal and professional recommendations for clean sunscreen products (plus get a 20% discount in my shop).
learn something new?
What are your favorite clean sunscreens for face and body? Share your favorites in the comments below.
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Joseph, Anjali. “Impact of Light on Outcomes in Healthcare Settings.” The Center for Health Design, The Center for Health Design, 16 Oct. 2012, www.healthdesign.org/chd/research/impact-light-outcomes-healthcare-settings.
Hoel, David G, et al. “The Risks and Benefits of Sun Exposure 2016.” Dermato-Endocrinology, U.S. National Library of Medicine, 19 Oct. 2016, pmc.ncbi.nlm.nih.gov/articles/PMC5129901/.
Eales, J, et al. “Human Health Impacts of Exposure to Phthalate Plasticizers: An Overview of Reviews.” Environment International, Pergamon, 30 Sept. 2021, www.sciencedirect.com/science/article/pii/S0160412021005286.
Wang, Yufei, and Haifeng Qian. “Phthalates and Their Impacts on Human Health.” Healthcare (Basel, Switzerland), U.S. National Library of Medicine, 18 May 2021, pmc.ncbi.nlm.nih.gov/articles/PMC8157593/.
Arrigo, Federica, et al. “Phthalates and Their Effects on Human Health: Focus on Erythrocytes and the Reproductive System.” Comparative Biochemistry and Physiology Part C: Toxicology & Pharmacology, Elsevier, 5 May 2023, www.sciencedirect.com/science/article/pii/S153204562300100X.
Chatterjee, Sovona, et al. “Parabens as the Double-Edged Sword: Understanding the Benefits and Potential Health Risks.” Science of The Total Environment, Elsevier, 30 Sept. 2024, www.sciencedirect.com/science/article/abs/pii/S0048969724067032.
Calafat, Antonia, et al. “Urinary Concentrations of Four Parabens in the U.S. Population: Nhanes 2005-2006.” Environmental Health Perspectives, U.S. National Library of Medicine, 4 Jan. 2010, pubmed.ncbi.nlm.nih.gov/20056562/.
Commissioner, Office of the. “Parabens in Cosmetics.” U.S. Food and Drug Administration, FDA, 25 Feb. 2022, www.fda.gov/cosmetics/cosmetic-ingredients/parabens-cosmetics.
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
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
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!
NUTRITION SERVICES
ADDITIONAL RESOURCES
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
Tips for Improving Sleep | Stop Searching Sleep Memes
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”.
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
Can’t sleep?
It starts with a “f*****ck” at the sound of the alarm clock.
You feel like you’ve barely slept a wink. You all but throw your alarm across the room, and you lay back in bed and utter the infamous words, “Just a few more minutes”.
A few minutes turns into an hour, and before you know it, you’re late!
You jump out of bed, panicked, adrenaline surging through your veins to get out the door.
You grab a coffee and a granola bar on your commute, and you get to work just in time for your first meeting, still shaky from the rush (and maybe also the traffic you just fought through).
Friend…
I see you…
And I want to tell you…
This is not healthy…
But I can help…
Let’s talk about how to fix it.
The most amusing and unsettling thing about writing this post was that I learned that far more people are searching for the words, can’t sleep meme than they are searching for any kind of support to improve their sleep.
This is upsetting.
Culturally, we’ve accepted poor sleep, feeling run down, burnt out, and exhausted, as a normal part of being. We’ve accepted it as the nature of being a mother, a career person, a night owl, or just the way we’re wired.
It’s time to stop accepting it and start asking questions:
WHY is your body not sleeping during the night hours? HOW is it impacting other parts of your health? And WHAT do we do about it?
I’ve got you.
why sleep is important
The obvious answer is it makes you feel rested! It’s harder to do things tired.
You don’t think straight, you make more mistakes, and it’s harder to pay attention to what you need because you’re just trying to survive the day. You don’t have the energy to play with your kids or go on fun adventures with friends.
When you can’t sleep, you turn into the can’t sleep meme!
To define things up front, when I refer to sleep cycles and the like in this post, I’m referring to circadian rhythm, a natural 24-hour cycle in humans impacted by diet, light, stress, and sleep.
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”(2).
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
WHAT HAPPENS WHILE YOU SLEEP:
DETOXIFICATION - Your body uses many forms of detoxification throughout the day, including sweat, urine, and feces, but your body uses two main detox pathways while you sleep.
glymphatic system (1) - The brain does not contain lymphatic (no ‘g’) vessels like the rest of your body does. Instead, it contains a similar system formed from astroglial cells that work to deliver nutrients to the brain and central nervous system, as well as carry metabolic waste away from the brain and central nervous system.
Like most other cells and tissues in the body, the brain and central nervous system require nutrients like amino acids, carbohydrates, and fatty acids, in order to perform. Additionally, all that hard work that the brain and central nervous system are doing all day, produces metabolites, waste that needs to be eliminated. Waste that remains in the brain and is not quickly eliminated, becomes toxic. Sleeping drastically enhances the glymphatic system, enabling the body to begin eliminating toxins from the brain.
liver detoxification - your liver is working hard all day. It’s responsible for many different tasks (READ MORE ABOUT THE LIVER HERE), but arguably a significant responsibility of the liver is to prepare toxins for elimination, using pathways such as glucuronidation, sulfation, and methylation. And much of that happens, again when you are resting, for most at around 1-3:00 am.
TISSUE REPAIR - Tissue that is damaged or stressed will repair itself during times of rest. This includes tissues that have been intentionally stressed or challenged during workouts.
MEMORY - It is thought that sleep is when memory is consolidated (3). The information you’ve obtained is essentially sorted through and solidified into long-term memories.
supporting circadian rhythm
There are many ways to support circadian rhythm, and they all boil down to supporting adrenal health.
Most people know the adrenal glands in relation to stress regulation, and that’s true.
Remember that the adrenal glands are also involved in:
sex hormone production
fluid balance and hydration
immune system regulation
thyroid health
blood sugar balance
energy production
SLEEP!!!
WHAT ARE ADRENAL GLANDS?
Most people have two adrenal glands, each resting on top of the kidneys. They operate primarily based on information from a feedback loop called the HPA axis (Hypothalamus Pituitary Adrenal axis).
Adrenal glands produce a number of different hormones, but the one we are going to focus on in regard to circadian rhythm, is cortisol.
WHAT IS CORTISOL?
Cortisol is a glucocorticoid, meaning it is a steroid hormone involved in the metabolism of glucose. More simply put, Cortisol is a hormone made from cholesterol that kickstarts the process of turning sugars (glucose) into energy.
WHAT DOES CORTISOL HAVE TO DO WITH CIRCADIAN RHYTHM?
Cortisol is released in times of stress, but also first thing in the morning as part of what’s known as the Cortisol Wakening Response (CAR).
Remember, cortisol is needed to start the process of energy production, so we need it to jump-start us in the morning, and slow way down by night time.
If you’re here because you can’t sleep, this diagram below will give you a visual of how cortisol should work.
Many lifestyles are not conducive to this type of cortisol rhythm throughout the day. And that impacts your physical health.
Doing what you can to support healthy cortisol release is essential to preventing chronic disease and autoimmune disorders.
But more importantly, and why you are here, is it impacts SLEEP!
THINGS THAT STIMULATE CORTISOL RELEASE:
low blood sugar levels and poor blood sugar management (READ MORE ABOUT BLOOD SUGAR HERE)
workouts
relationship stress
work stress
traffic
busyness
skipping meals
caffeine
emotional stress
unaddressed pathogenic infections (candida, parasites, SIBO)
Most of these are things within your control! You may not always be able to cut out stressful things in your life, but in many cases, you can control when they impact you (and thus, when cortisol is released).
If you got here by searching for that can’t sleep meme, this is something worth considering.
7 tips and tools for improving sleep
Let’s be clear, these are not tools for immediate symptom relief (ie. sleep aids, sleep medications, meditations, supplements, etc.).
These are holistic tools to improve circadian rhythm and sleep for the long haul!
This list is not exhaustive! There is loads more that can be done from an individualized perspective. Getting assessed by a qualified functional practitioner will allow for more personalized dietary recommendations, supplements, and other modalities that would support great sleep.
We’re here to address the root cause of your sleep woes:
PRIORITIZE WORKOUTS BEFORE LUNCH - The closer to waking time, the better. Remember, exercise increases cortisol levels. Hitting the gym after your 9-5 is part of what’s destroying your sleep quality.
GET 10 MINUTES OF SUNLIGHT WITHIN 1 HOUR OF WAKING - Especially in your face (ditch the sunglasses for this one). Your retina contains sensors for UV rays, and when sunlight hits them first thing in the morning, it’s a great way to communicate to your body, “It’s morning! Let’s go!”
PRIORITIZE BREAKFAST, WITH A FOCUS ON FIBER AND PROTEIN - Fiber, especially that from green, leafy vegetables, and protein are crucial to fueling your body, keeping you fuller for longer periods of time (notice how you’re famished just 1-2 hours after that coffee and apple?). This focus on breakfast will improve digestion and insulin sensitivity, contributing to improving adrenal health over time.
AVOID COFFEE ON AN EMPTY STOMACH - Our focus is on adrenal health, so I’m not going to dive into how this destroys your digestive health (READ MORE ABOUT THAT HERE). But caffeine on an empty stomach will spike your blood sugar levels when it’s not paired with something to slow it down. That’s a great way to jump-start the energy roller coaster, rather than keeping it steady throughout the day.
ALLOW YOUR EYES TO SEE THE SUNSET - This won’t always be possible, and if you live in a region where the sun sets at an unreasonable hour, this may not always play out well. That’s okay! The purpose is to tell your brain, it’s getting close to sleeping time.
HUNGRY BEFORE BED? PRIORITIZE PROTEIN, FAT, AND FIBER - If you are the person who wakes up around 1:00-2:00 am to pee, I have news for you - it’s not your bladder that’s waking you up. It’s your blood sugar crashing (MORE INFO ON THAT HERE). Giving your body fuel that will satisfy your blood sugar needs, but keep them steady throughout the night, will prevent your adrenals from reacting in a stress response mid-sleep.
CREATE A BEDTIME ROUTINE (and stick to it!) - Make a list of things you do just before bed, and be consistent with it. Here are some ideas of things to consider adding to your bedtime routine:
consider a time you can consistently commit to getting to bed
brush hair/teeth
wash face/skincare routine
put your phone to bed (away from your own bed if possible)
read (choose something easy, not stimulating)
journal - focus on gratitude or affirmations, and try to avoid highly emotional journaling
warm bath
magnesium or GABA supplement to help you relax and calm your racing thoughts
light stretching
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BLOG REFERENCES
Jessen, N. A., Munk, A. S., Lundgaard, I., & Nedergaard, M. (2015). The Glymphatic System: A Beginner's Guide. Neurochemical research, 40(12), 2583–2599. https://doi.org/10.1007/s11064-015-1581-6
McCommis, K. S., & Butler, A. A. (2021). The Importance of Keeping Time in the Liver. Endocrinology, 162(2), bqaa230. https://doi.org/10.1210/endocr/bqaa230
Rasch, B., & Born, J. (2013). About sleep's role in memory. Physiological reviews, 93(2), 681–766. https://doi.org/10.1152/physrev.00032.2012
Natural Remedies for Constipation | Natural Remedies for Allergies | Natural Remedies for Anxiety
Medications and surgeries have their place, but they are a short-term solution when regarding true health. And in my professional opinion, many are a waste of your time and money if not also putting energy into repairing foundations that will support long-term health.
This article will walk you through some foundational tools to support your long-term health and will help you to know when to ask questions and what questions to ask when things don’t quite add up.
Traditional medical care is not making you healthier
I cringe when I hear people equate doctor visits with health. Red flags pop up, alarm bells ring, and I put on my running shoes…
But I also know that when I hear this I need to check my assumptions at the door and ask more questions.
Health is arguably subjective. For someone with terminal illness, yes, medications and regular doctor visits are one tool to help keep you healthy.
But for those of us with relatively “normal” health, visiting doctors for wellness checks annually, we need to take a second look at how we define health.
I’m not suggesting you don’t do annual wellness checks.
And I’m not suggesting that you don’t trust medical doctors.
What I am saying is that we need to educate ourselves in order to know when to ask questions and hold our medical doctors responsible for the information they are providing (and in many cases, not providing).
Has this been your experience? ⤵️
Show up to your doctor’s office at your appointed time. Wait 30 minutes to see the doctor face-to-face. Get 5 minutes face time with the doctor. Leave in a whirlwind with stacks of papers, prescriptions, and instructions to book another appointment.
Did your doctor explain anything to you? Did your doctor offer to educate you on WHY you are dealing with _____ and whether there things that you can do to help your symptoms long-term, not just when they’re happening? Did you feel like your doctor’s words did not align with what you were experiencing, but you just trusted it anyways, because, hey, they’re the doctor?
I was not always a healthcare professional. This has happened to me on a number of occasions, and I continue to hear clients tell me their similar experiences.
This is not the way healthcare should be.
Medications and surgeries have their place, but they are a short-term solution when regarding true health. And in my professional opinion, many are a waste of your time and money if not also putting energy into repairing foundations that will support long-term health.
This article will walk you through some foundational tools to support your long-term health and will help you to know when to ask questions and what questions to ask when things don’t quite add up.
short-term vs. long-term health
Medication or surgery might reduce a certain symptom, or repair a structural or functional issue. They are the short-term solution and can be helpful and even necessary in many cases.
Examples of conditions that could benefit from short-term solutions (and where they may even be necessary):
liver or kidney failure
cancer
electrical connective issues of the heart
surgeries to repair a structural issue in the spine or other joints (although even that deserves a second opinion)
retinopathy due to Type I diabetes
On the other hand, true health is characterized by the foundations you put in place to repair and prevent those conditions.
True health gets at the why behind your symptoms and helps you do better going forward.
True health is not a temporary fix - it’s the long-term solution.
Examples of conditions that would benefit better from long-term solutions (and can even be prevented or reversed with the right foundational support):
Type II diabetes and related conditions (Metabolic Syndrome, Cardiovascular Disease, Peripheral Neuropathy, etc.)
Polycystic Ovarian Syndrome (PCOS)
adult acne
seasonal allergies
chronic pain (although medications and surgeries may also be necessary)
high blood pressure
high cholesterol
hormone imbalances
depression and anxiety (medications and mental health therapy are also important tools to consider)
heartburn and other digestive issues
What does that have to do with traditional medical care? At least in the U.S., medical doctors are highly regulated by insurance companies. These doctors do not have the freedom to spend time educating you on foundational support. They’re trained to fix your problem as efficiently as possible, or else they do not get paid. To make matters worse, holistic health and nutrition are a VERY small part of their training.
That sucks for you.
Because you go into the doctor’s office expecting to trust their expertise. You are the one who misses out. And you are the one who keeps having to go back to the doctor because they fixed one problem and created another because they never provided you with the foundations to actually be and stay healthy.
I can help you with this.
As a holistic practitioner, I am a strong advocate of integrative support for patients, meaning multiple practitioners with varying specialties, to help get the patient exactly the type of care they need.
Any practitioner who claims they have all the answers is not a practitioner I would trust.
You’re here looking for things like natural remedies for constipation, allergies, and natural remedies for anxiety symptoms. Let’s talk about how to make long-term changes to improve these symptoms.
7 ways to support your long-term health
This is not an exhaustive list, and it’s important to recognize that every body is different. If symptoms still show up after implementing these foundations, it’s a good idea to get an individualized assessment from a qualified holistic practitioner.
7 FOUNDATIONS TO SUPPORT LONG-TERM HEALTH:
Mindful Eating
The very first thing I teach most of my clients is how essential mindful eating is to their digestive health. You can be eating the most nutrient-dense, quality diet, but unless your body is able to break down and use those nutrients, it’s useless. Practicing mindful eating will help switch your nervous system into “rest and digest” mode, turning on factors like stomach acid production and digestive enzymes that are inhibited when you are stuck in “fight or flight”. Here are some mindful eating techniques I teach my clients:
Sit down to eat (not driving)
Take 5 slow, deep breaths before you take your first bite
Smell your food
No screens, no work - this is mealtime
Chew your food - if you feel the need to “wash down” your food, you’re not chewing enough
Avoid or minimize beverages with your meal
Wait 5 minutes after you finish eating to get up
Avoid smoothies as a meal
I get a lot of pushback on this one. “But my smoothies are full of healthy things!” I believe that your intention is that your smoothies are a vehicle for an abundance of nutrients in one “meal”. Based on what you learned above, understand that smoothies should not be considered a main source of nutrients, simply because they do not support digestion, and that goes without saying, can often cause blood sugar dysregulation. We commonly opt for smoothies because:
they are convenient and portable
they pack a lot of nutrients into one cup
they can be filling
they’ve been marketed as health foods for decades
I am not saying your smoothies are not healthy. I’m saying that in general, the habit of consuming smoothies works against your efforts to support foundational, long-term health. Smoothies are a quick-fix, and if you are looking to make real, foundational changes to support your health, cut out smoothies from your daily routine, and opt for whole-food meals instead. READ MORE ABOUT SMOOTHIES HERE
Support adrenal health
Adrenal glands are two small glands that rest on top of your kidneys. They regulate hydration, fluid balance, sex hormones, stress response, and circadian rhythm. Their health is impacted by diet, light exposure, and stress (including the timing and intensity of your workouts). Supporting adrenal health is a complex issue, so much so that I developed an entire online course devoted to teaching you how to support it. Some adrenal support techniques include:
prioritize workouts before lunch - the closer to wake-up time, the better
get 10 minutes of sun exposure within 2 hours of waking
turn off screens 2 hours before bedtime
finish your stress response after a stressful episode - before you decompress, flee the tiger!
focus your diet on green vegetables, quality fats, nuts, seeds, and animal proteins
create a bedtime routine and stick to it
stop snacking - eat more satiating meals
get evaluated for hidden stressors, such as pathogenic infections in the gut (candida, Small Intestinal Bacterial Overgrowth or SIBO, or parasites)
Support liver health
Similar to adrenal health, supporting liver health is complex, and often requires individualized assessment. The liver carries some heavy responsibilities in the body and is trying to deal with everything we throw at it. Be kinder to your liver. I strongly suggest looking more into this article for more information regarding liver function. But for the sake of time, here are some ways to support your liver:
ditch processed foods - prioritize whole foods whenever possible
hydrate well (see the hydrate well! section for more details)
minimize toxins - components of processed foods, excess hormones, air pollution, drinking unfiltered municipal water, medications, alcohol, eating foods from plastic containers, and recreational drugs are all common forms of toxin exposure
get your b-vitamins - dark leafy greens, grass-fed red meat, and seafood are dense sources of b-vitamins which are necessary for many liver detoxification functions.
Move your lymph
Lymph is a clear fluid that runs through lymphatic vessels throughout the body, similar to your vascular system. Lymph is necessary for removing waste from damaged cells and eradicated pathogens, and for carrying immune cells to where they are needed in the body. Lymph is supported mainly by hydration and movement, and so my recommendations for supporting lymph are simple:
get at least 15 minutes of intentional movement each day, 2-3 times per day if possible
hydrate well (see the hydrate well! section below for more details)
Hydrate well
Hydration good enough to support optimal long-term health requires more than just drinking water. It also entails minimizing dehydrating factors. Proper hydration supports healthy blood flow, lymphatic flow (see above), liver function, skin health, and detoxification function, and can even lower blood pressure. Here are a few tips for good hydration:
get enough water - for most traditionally healthy individuals without underlying conditions, the standard recommendation is 1 fluid ounce for every 2 pounds of body weight (yes, really).
avoid or minimize dehydrating factors - those include any sort of medications or recreational drugs, caffeine, processed foods, and alcohol.
electrolyte mineral supplements - supports hydration by improving the fluid balance between cells. Many of these products are loaded with ingredients I would not recommend putting into your body, but one clean product I love for supplementing electrolytes is called LMNT. Get a FREE BOX when you sign up for 7 Days to Long-Term Health
Personalized Assessment
The reality is you have an abundance of information at your fingertips these days. Here are two big reasons to stop grasping at solutions, and get individually assessed:
The solutions will not fix your problem unless you are also doing work to address (say it with me…) FOUNDATIONS. You can grasp at all the herbs, supplements, medications, workout techniques, and diets that you want, and you might get some relief. But nothing will work nearly as well as working with a qualified functional practitioner who is trained to assess and understand what your body is telling you, and what can be done to support it.
It’s difficult in this heavily mediatized world, to really know your sources. Where did they get their information from? Have you looked at the research yourself? What makes an influencer or company worth trusting? Marketing is notoriously sneaky - its entire job is to make you want something bad enough to buy it. Consider that when you’re grasping at the next hot idea.
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My Controversial Thoughts on Popular Health Trends - Vegan Foods, Gluten-Free, and Intermittent Fasting Times
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
Not all health trends are healthy
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
BIOINDIVIDUALITY - Your body has different needs than your neighbor’s, your best friend, or your siblings. Your body metabolizes sugar differently, has different energy needs, has had different food and immune experiences, and carries trauma differently than any other human. This is why it’s inaccurate and downright dangerous to say that any one modality is right for everyone.
MENTAL HEALTH - How will it impact your stress levels to take on a new health routine? Does getting to the gym 5 days a week mean avoiding thoughts or emotions? Does restricting calories risk damaging your relationship with food? Is taking a supplement tricking your mind into believing you’re getting better when the root cause is still at large?
WHAT’S THE RESEARCH? - Is the source making the claim, reputable? Where did they get their information from? When I recommend any technique, modality, or supplement to my clients, I do my due diligence to do my research and apply my own nutrition education. But is the source of [insert health claim] doing the same thing?
what this article will cover
I’m not here to tell you all the healthy things you are doing are wrong - you know your body better than anyone else.
But what I am going to do is shed some light on some very popular health trends that I commonly see people doing incorrectly, or without understanding the impact or purpose behind them.
I’m going to help you gain knowledge so you can make better health choices that suit your unique health needs.
I’ll be covering the following topics:
gluten-free diet
plant-based or vegan diets
protein powders + vegan protein powders
intermittent fasting
plant-based milks
and testing for thyroid symptoms
my controversial thoughts on 6 popular health trends
GLUTEN-FREE DIET
There is a lot of hype out there about how gluten is the source of all inflammation, and how eliminating gluten will improve your health and prevent chronic illness.
That may be true for some people, but it is not true across the board. Here are some things to consider when considering giving up gluten as a health move:
How does your body tolerate gluten? Some individuals are sensitive (or allergic) to wheat in general, and probably the grass family as a whole (wheat, grass, rice, oats, etc.). Have you been properly assessed for this?
Is there another source, or other factors causing inflammation, that could be causing a higher reaction to gluten or wheat? Underlying chronic stressors like gut pathogens, can make allergic and other inflammatory reactions more intense.
What is the source of gluten you’re most commonly eating? Are you eating many packaged foods that contain fillers and refined grains, as opposed to eating good quality whole grains and fermented grains that are easier to break down?
HERE’S WHERE IT CAN GO WRONG:
I commonly see people not considering their own bio-individual health needs as we discussed above. But equally important is that many foods labeled “gluten-free” contain a lot of other inflammatory fillers and starches that mess with your blood sugar levels.
Even if your body would benefit from a gluten-free diet, substituting with foods that cause similar health problems is not the answer.
IF YOU THINK GLUTEN-FREE IS THE RIGHT CHOICE FOR YOU:
Get assessed by a holistic or functional medicine practitioner to find out what factors are at play with your symptoms (I can help!)
Rather than looking for foods labeled “gluten-free”, learn to look at the ingredients list. Better yet, practice choosing more whole foods over packaged foods, and foods not in the grass family. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
PLANT-BASED OR VEGAN DIET
We’re getting it pounded into our souls that plant-based eating will save our health and save the planet.
And I would argue that it’s true that many Americans could stand to eat a lot more whole-food plants.
But switching to a vegan diet is not the answer to this problem. I would encourage you to spend some time doing some unbiased research on the matter (e.g. look at the scientific research cited in the documentaries or podcasts you’re watching to understand the context of these claims).
I am not here to tell you that plant-based diets are wrong, per se. People have many reasons for choosing a vegetarian or vegan diet, beyond their own health and the planet, such as:
budget - meat is more expensive than plant foods, especially when you are choosing quality animal products from conscious farmers
religious beliefs - some ideologies prohibit the consumption of meat or animal products
love for animals - some people find it difficult to reconcile with harming animals for our use
accessibility - those who live in areas with poor access to food other than what they grow themselves, or that is available at the 7/11, may not have access to much meat
What I am here to share is this:
When I encounter individuals who have chosen a plant-based diet, I commonly see them choosing poor-quality foods and ignoring their body’s bio-individual (there’s that word again) health needs.
I see them doing more harm than good.
What’s even more interesting is that many of my vegetarian friends have expressed something to the tone of, “yeah I can tell my body needs more protein, I felt better when I ate meat.”
So why are we ignoring that?
HERE’S WHY I DON’T RECOMMEND A VEGETARIAN DIET FOR MY 1:1 CLIENTS.
HERE’S WHERE IT CAN GO WRONG:
lack of complete protein in vegan foods - You’ve heard this argument before, but it carries a lot of weight, and I’m going to explain why:
Proteins break down into amino acids and peptides, which are needed to produce neurotransmitters (mood/sleep/digestion), build muscle tissue, and transfer nutrients throughout the body and into/out of cells.
Nine of the amino acids needed for this are not produced by the human body, and therefore must be consumed in the diet. When these nine essential amino acids exist together in a food, they are considered a “complete” protein. Optimal function requires the consumption of a variety of proteins and in adequate amounts.
Plants have many benefits, but they do not offer protein in high concentrations, and what they do offer commonly coexists with plentiful starches and carbohydrates. In and of themselves, starches and carbs are not bad, but in order to get enough protein for optimal function (88 grams per day for a 150lb adult (1)) on a plant-based diet, you would have to consume a LOT of starches, and you probably still would not be getting a complete profile of amino acids.
imbalance of macronutrients - similar to the inadequate protein discussion above, many plant-based, or vegan foods, are much higher in carbohydrates (present in most plants). This is not a problem in and of itself, but when care is not taken to ensure you also consume quality fats and proteins with your carbs, you are headed toward insulin resistance, metabolic syndrome, and are more susceptible to gut pathogens.
poor-quality meat and dairy substitutes - processed food is processed food. Despite current popular belief, many plant foods (especially those subsidized by government entities) are also heavily contributing to climate change*, and are impacting your health, as well. Those plant foods are commonly found in plant-based meat and dairy substitutes, and, again, cause a poor macronutrient balance (fat, protein, carbs), in addition to being heavily refined and altered.
IF YOU THINK PLANT-BASED/VEGAN IS THE RIGHT CHOICE FOR YOU:
Opt for whole-food plant-based, and pay attention to your macronutrients.
Rather than looking for foods labeled “vegan” or “plant-based”, learn to look at the ingredients list. An even better option is choosing whole foods over packaged foods. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
If your reasons for eating plant-based are primarily for physical health and environmental change - instead, consider seeking out farmers who are taking action to change the way we farm animals, and make a conscious effort to raise animals in a way that’s healthier for all of us (including the animals).
*My expertise is nutrition, not climate change. But I have done a fair bit of my own research, and encourage you to do the same. I believe we are missing a lot of important nutrition by cutting out animal products, and believe the the long-term solution is not to boycott them, but rather to advocate for change in how they are produced. It’s not the animals - it’s the process that is harming our health and the environment.
PROTEIN POWDERS
You might be noticing a pattern here - processed foods and poor macronutrient balance are one of the main reasons I don’t recommend protein powders or vegan protein powders, at least not on a daily basis (or even more than a couple times a week).
Protein powder manufacturers do a really good job of marketing them as being a “health food”, and it’s easy to be fooled by that when you don’t know what you’re looking at.
While some protein powders and vegan protein powders might contain some good-quality nutrients, such as high-antioxidant ingredients, or use organic, non-GMO ingredients, it doesn’t necessarily make them healthy.
It also doesn’t necessarily make them NOT healthy - the idea behind this post is to help provide a more thorough education behind these health claims so that you can make better-informed decisions. So, let’s take a closer look at the details.
HERE’S WHERE IT CAN GO WRONG:
Protein powders ARE processed foods - Eating processed foods sometimes will not kill you, and may not even harm you if your body’s health can support it. But how many people do you know who only consume protein powders only once in a while?
In order to be put into a powder form that is easily mixable into liquid, protein powder ingredients must be dehydrated and refined. This process might include simple mechanical grinding methods or might involve chemical processes like hydrolyzing.
Many protein powders (even the better quality ones) use inflammatory fillers, emulsifiers, and seed oils to make their product the right consistency, or to lengthen shelf-life.
Macronutrient imbalance - Coming back to this again. One of the most popular forms of protein right now, in powder form, is pea protein. Peas are high in protein, yes. They are also high in sugar and starch. Using peas as a major source of protein means you are also consuming a large amount of sugars and starches. AND they are refined, causing havoc on your blood sugar levels.
Food Sensitivities - Many people I know consume protein powders on a daily basis. And similar to smoothies, are often consumed on-the-go, which wreaks havoc on your digestive system. Eating the same foods daily without proper digestion is the perfect recipe for developing food sensitivities and contributing to chronic inflammation.
IF YOU THINK PROTEIN POWDERS ARE THE RIGHT CHOICE FOR YOU:
Consider how you consume your protein shake - Are you often multi-tasking, driving, or working out while drinking it? Try sitting down as if you were eating a meal at a table. Breathe, relax, and enjoy your shake, and do your part to ensure your body can actually use the nutrients it’s getting.
Consider limiting protein shakes to no more than 2-3 times per week.
Quality is everything - Stop focusing on the “pea protein” (this is a popular trend right now), and focus instead on the other ingredients. What ELSE is in the protein powder or vegan protein powder that could be harmful or inflammatory? Want help with that? HERE’S A RESOURCE THAT WILL HELP.
Here are some other ways to add low-starch, quality-protein options to your day:
nuts and seeds
nut and seed butters
high-quality collagen powders
grass-fed yogurt, or quality cheese
broccoli, asparagus, dark leafy greens (these are higher in protein than other green vegetables)
eggs, if well tolerated, are a complete protein in and of themselves
INTERMITTENT FASTING
This is one of my favorite subjects because I have seen both sides of this coin. I’ve done a lot of research on intermittent fasting, and teach clients how to do it properly and effectively.
I’ve seen the benefits of it in my own life. It’s eliminated my blood sugar issues, it’s helped me to lose weight, build muscle, and has helped support my adrenal glands to get my periods on track.
But I’ve also seen times when it was too much of a stressor for my body and recognized that intermittent fasting should be considered carefully for each individual.
But many people I encounter, get this technique totally WRONG. They use it as a way to justify eating anything they want. One of the biggest misnomers I hear people assume about fasting (any type) is that it reduces the amount of calories consumed. This is not the intention of fasting, at all. In fact, I often consume more calories on re-feeding day than I do on a typical day.
HERE’S WHERE IT CAN GO WRONG:
Lack of education/understanding of different types of fasting - Different types of fasting have different effects on the body. Understanding their effects is important to knowing how they will impact your own health, and how your body might tolerate it (abbreviations are my own).
Intermittent Fasting (IRF): To alternate days of fasting and eating normally. Studies show IF has little to no effect on long-term metabolism rates, fosters cellular repair effects, improves insulin sensitivity, improves metabolic flexibility (when your body can more easily switch to burning fat rather than sugar, if sugar is not available), and can help with clearing or preventing gut pathogens from infiltrating, to name a few.
Time-Restricted Feeding (TRF): Consuming all your day’s calories within a small window of time. TRF more closely mimics calorie restriction, which can slow your metabolism over time. TRF can help improve insulin sensitivity, but long-term fasting is needed for cellular apoptosis (dying of damaged cells and removal of debris).
Long-Term Fasting (LTF): Fasting for longer periods of time, 3 days or more. This is where major cellular healing can occur.
Not re-feeding properly - After fasting for a longer period of time, your cells are READY for nutrients to come in. They’ve been making do by getting nutrients by converting other molecules and structures in the body, but they are ready to take in dietary nutrients. Careful consideration of what you consume after fasting is important.
Fasting (IF or TRF) when the body is under stress - Fasting is a form of stress. It can be considered “good” stress, otherwise known as eustress, in the right circumstances. Just like your muscles and bones must be degraded in order to build up stronger, fasting can do the same for your cells. I would never recommend fasting to anyone who has gut pathogens, a nervous system injury, or another type of underlying chronic stressor. Doing so can cause the body more stress (and not in a helpful way).
IF YOU THINK INTERMITTENT FASTING IS THE RIGHT CHOICE FOR YOU:
Get assessed for underlying stressors - Many people turn to IF as a way to lose weight, but if you have unexplained weight gain, or have trouble losing weight, Intermittent Fasting can cause your body more stress. Work on the foundations with a qualified professional first (I CAN HELP!), and consider fasting techniques as additional support if needed.
Consider what benefits are you expecting - Your health goals will determine what type of fasting is best for you. Use the guide above to help you decide what method might work best to help you achieve your goals.
I DO NOT RECOMMEND INTERMITTENT FASTING OR LONG-TERM FASTING WITHOUT THE SUPERVISION OF A QUALIFIED HEALTHCARE PROFESSIONAL. PERIOD.
PLANT-BASED MILKS | NUT-MILKS
This one is pretty simple: Plant-based milks often contain inflammatory seed oils, fillers, emulsifiers, and sweeteners.
Similar to the topic of gluten-free diets, and protein powders, it’s important to consider what else is in your nut milk that is causing you more harm than good.
The good news is, nut-milks and plant-based milk options have come a long way. There are some good quality brands out there, but I’m also going to share my favorite SUPER EASY recipe for Cashew Milk.
HERE’S WHERE IT CAN GO WRONG:
Inflammatory seed oils and other additives - Similar to protein powders, nut-milks are processed foods. In order to make them shelf-stable (even the refrigerated brands), and palatable, manufacturers add oils, emulsifiers, thickeners, and flavorings to their plant-based milks.
Bio-individuality - Does your body actually need plant-based milk? A healthy digestive system can tolerate cow’s milk just fine. If you can tolerate cow’s milk well, it is a nutrient-dense food that provides a lot of good protein and fat, when sourced from a reputable grass-fed farmer. If your digestive system does not tolerate milk well, it’s worth considering why that might be.
It’s worth noting that many people who have a mild intolerance to dairy, may feel fine when consuming a good-quality grass-fed milk, as opposed to conventional.
Starches - Are you on the oat milk train? Oats are great… when they are in their whole form. They are a nutritious grain that tastes sweet and nutty. But as processed as they are in oat milk, you might as well be drinking soda. Additionally, as we discussed in the gluten-free section, oats are in the grass family. If you are sensitive or allergic to wheat or gluten, it’s possible the grass family could all be included in that.
IF YOU THINK PLANT-BASED MILKS ARE THE RIGHT CHOICE FOR YOU:
Get assessed - If you don’t tolerate dairy well, it’s worth digging into the why behind it. It’s true that some humans lose the ability to produce lactase (the enzyme needed to break down dairy), but in many cases it may be a simple digestive issue that can be supported with foundational care.
Quality is important - There are good quality plant-based milks out there. Although I have no affiliation with these brands, MALK and Elmhurst are two of the cleaner brands I have seen, and they taste great!
THYROID TESTING
It’s weird to say that thyroid testing is “trendy”. But I have noticed it’s much more common for me to hear people outside of the nutrition or health world say, “I think I need to get my thyroid tested”.
Immediately red flags go up in my brain!
Here’s what I commonly see happen with my clients who receive standard thyroid testing:
Doc tests for TSH (Thyroid Stimulating hormone) and T4 (inactive form of thyroid hormone before it gets converted into its active form, T3). Sometimes they will also test T3.
Doc says “everything looks fine!”
Know why? Because TSH and T4 are the only two factors needed to diagnose hypothyroidism.
What’s wrong with that? Your thyroid will not show out-of-range lab results until your thyroid is already 90% damaged.
THIS IS WHERE OUR HEALTHCARE SYSTEM IS FAILING YOU.
And it PISSES ME OFF.
Let’s talk about what effective thyroid testing really looks like. If you want to dig into it deeper, I devoted an entire article just to the thyroid.
HERE’S WHERE IT CAN GO WRONG:
Thyroid hormone issues are not isolated to the thyroid gland - Briefly put, the thyroid produces hormones needed to make energy. When energy is needed, TSH is released by the pituitary gland, which tells a healthy thyroid gland to produce thyroxine (T4). T4 then gets converted into triiodothyronine (T3) within the thyroid gland, to be dispersed into different tissues as it’s needed. T4 can also be dispersed throughout the body tissues, and can convert to T3 by the cell itself (not in the thyroid gland).
Thyroid Hormone levels tested in the blood can include gland and cellular levels of thyroid hormones. If Thyroid Hormone levels are out-of-range, the doc’s first action is typically to put you on thyroid medication. BUT IT MAY NOT BE THE THYROID CAUSING THE PROBLEM.
Cellular stress - In the case of unaddressed underlying stressors, such as pathogenic infections (parasites, overgrown bacteria, candida), or unaddressed emotional trauma, your cells will activate what’s called a Cell Danger Response.
In Cell Danger Response, your immune system is summoned, but also your cells will stiffen their cell walls, making it harder for nutrients to get in and out of. Additionally, an enzyme called Deiodinase 3 is activated, which DE-ACTIVATES thyroid hormone at the cellular level. In some cases, turning it into Reverse T3 (rT3). This is an effort to preserve energy for the stressor being fought by the immune system.
IF YOU THINK THYROID TESTING IS THE RIGHT CHOICE FOR YOU:
Find a functional medicine or holistic practitioner (I CAN HELP!) to give you a proper evaluation. Many traditional GPs will only run the standard tests, which don’t provide enough information.
Advocate for your health - Ask for what you need. Full testing for thyroid is very complex, but you can start by asking for these tests with your thyroid testing:
TSH
free T4
free T3
rT3
ATPO
Vitamin D levels (1,25 OH)
C-Reactive Protein (will give a good indication if inflammation is a factor)
SEPARATE TEST: Cortisol diurnal (saliva) test
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BLOG REFERENCES
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h