Reasons Why You’re not Losing Weight | How to Lose Weight Fast
What if I told you that calorie tracking was making it harder for you to lose weight?
What if I told you there is viable research to show that calorie restriction actually slows your metabolism over time?
I’m about to share with you the top four reasons you struggle to lose weight. These are the first things I look for in clients who tell me they want to lose weight fast.
Weight loss programs are not working for you. here’s why.
It is no surprise that the phrase “how to lose weight fast” is searched and average of 246 thousand times on Google at the time this was written.
Our weight impacts how we feel about ourselves. It makes us feel inadequate, unappealing, and unhealthy and causes us to worry about how we are going to show up for others.
As a holistic nutritionist, I am not an advocate for weight loss programs as a measure of health.
But as a sufferer of disordered eating behaviors and body dysmorphia, I can relate to the negative feelings that often come with weight gain.
HERE’S HOW IT OFTEN LOOKS:
You gain some weight, you put in the legwork, you track the calories, and you hit the gym 5 days a week. And for a while, it works! You lose unwanted pounds!
It feels good!
And then out of nowhere, it stops. The weight stops shedding, and you’re wondering why the work you’re doing isn’t paying off anymore.
You think:
what am I doing wrong?
what’s wrong with me?
this happens every time
____ can eat anything they want and stay thin - why do I have to try so hard?
What if I told you that calorie tracking was making it harder for you to lose weight?
What if I told you there is viable research to show that calorie restriction actually slows your metabolism over time?
I’m about to share with you the top four reasons you are struggling to lose weight. These are the first things I look for in clients who come to me with weight loss goals.
4 reasons you can’t lose weight
We will get into the details of how to lose weight fast. But in short, the top four reasons you are not losing weight, are:
Chronic Stress
Constipation and digestive issues
Unaddressed gut pathogens
“Obesogens”
Your organs, systems, and hormones do not operate independently. They work together with other factors, nutrients, neurotransmitters, other hormones, and organs.
We need to look at weight gain as a symptom, and then figure out what factors are causing that symptom.
If calorie-tracking and exercise were enough to help you lose weight and keep it off, you wouldn’t be here. And you wouldn’t be adding “lose weight” to your New Year’s goals every year.
Dieting is not the answer to weight loss. It never has been.
Let’s talk about it.
1. Chronic STRESS
Before you bail, I’m not here to tell you to stop having stress. Let’s begin with a vocabulary lesson:
What do I mean by “stress”?
I define stress as any factor, whether internal or external, physical or emotional, that the brain views as a threat, and so triggers the cascade of biochemical and physiological events known as the stress response.
As humans, we experience both acute stress and chronic stress.
ACUTE STRESS CAN INCLUDE THINGS LIKE:
a car accident
injury
a single conflict
being physically or verbally assaulted (by yourself or others)
a scary movie
low blood sugar
death of a loved one
CHRONIC STRESS CAN INCLUDE THINGS LIKE:
unaddressed gut pathogens like overgrown bacteria in the intestines, parasites, or candida overgrowth
other types of chronic infections
toxic burden - environmental toxins from air and water, toxins from processed foods, endotoxins from bacteria or other pathogens, medications, recreational drugs, caffeine, alcohol, chemicals, fillers, and colorings in skin products - all of these will add to your body’s toxic burden
chronic constipation - many toxins are eliminated through your feces. When toxins cannot be eliminated, they are reabsorbed into your body
caregiving
disability
discrimination
overexercising
poor sleep
burnout factors - people-pleasing behaviors, regularly working more than 40 hours/week, overcommitting, high-stress job, lack of boundaries
insulin resistance
emotional stress from relationships or trauma
All stress types, acute and chronic, activate the sympathetic nervous system, also known as the “fight or flight” response.
In acute stress, this system activates, responds, and deactivates, based on a feedback loop.
In other words, your body is doing what it is supposed to do, but it is meant to stop once the stressor is dealt with, or has gone.
The problem is, that in chronic stress, the stressor doesn’t dissipate; as long as it remains present, it continuously activates the stress response.
And because our bodies have not yet evolved to know the difference between the stress of being chased by a tiger, and the stress of a work deadline, our body reacts the same to both types of stress.
WHEN ACTIVATED, THE SYMPATHETIC NERVOUS SYSTEM:
tells the adrenal glands to release epinephrine and cortisol to pull stores of glucose into the blood for energy to deal with the stressor
increases blood flow to large muscles, lungs, and heart, to help fight or flee the danger
inhibits non-essential processes to preserve energy for fighting or fleeing danger, such as digestive processes
increases insulin activity - more glucose means more insulin is needed to shuttle glucose into cells for energy production
In cases of chronic stress, the sympathetic nervous system is continuously activated, and thus continuously does all of the things listed above.
This is commonly known as “survival mode” - your body is literally trying to flee a tiger… all the time.
The only way to deactivate the sympathetic nervous system response is to deal with the stressor (fight the pathogen, decrease toxicity, leave the relationship, leave the job, etc.).
There are resources for ways to temporarily deactivate the stress response that can help with sleep, mood, and digestion. Those processes take time to learn and are helpful tools to have in your back pocket. But it’s important to remember that as long as the stressor still exists, the stress response will continue to reactivate regularly.
Referring to the list above, let’s talk about cortisol.
EFFECTS OF CHRONIC CORTISOL RELEASE
supresses immune response (1)
disrupts hormones (2)
causes weight gain (3) by way of insulin resistance
increases inflammation (4) - cortisol in and of itself is anti-inflammatory. But its consistent presence during chronic stress regularly activates inflammation pathways to deal with the stressors, thus leading to systemic and chronic inflammation. INCREASED INFLAMMATION LEADS TO INCREASED CORTISOL RESPONSE
glucose pulled from muscle tissue in a stress response does not return to muscle - it turns to fat
reduces T3 (active thyroid hormone) - READ THIS WITH CAUTION: Low T3 when a chronic stressor is present, is typically not a thyroid issue. In chronic stress, cells will deactivate T3 on site, in order to preserve energy to deal with the stressor. Although your doctor will try to put you on thyroid medication, it’s important to remember that low T3 in a chronic stress situation is often not a thyroid issue - it is a stress issue.
reduces the activity of leptin (a hormone that tells us when full), and increases ghrelin (a hormone that tells us to eat) - increases appetite
decreases digestive activity
affects sleep - heightened cortisol keeps you awake and alert, making it difficult to sleep.
2. CONSTIPATION AND DIGESTIVE ISSUES
DIGESTION HAS TWO MAIN PURPOSES:
breaks down whole foods into nutrients that are needed for the body to function well
finds and eliminates toxins
The intestines are a large piece of your immune system. So when digestion is not working well, tissues become damaged, immune health becomes compromised, and toxins are not effectively eliminated from your body.
SYMPTOMS OF DIGESTIVE DYSFUNCTION
chronic constipation or diarrhea
heartburn/acid reflux
bloat after meals
excess belching or farting
excess hunger
chronic sinus congestion or stuffy head
DIGESTION WORKS FROM NORTH TO SOUTH
If something is not going well on the north end (brain, mouth, digestive enzymes, stomach acid), it will have an effect southward (bloat, bowel movements, gas).
These symptoms are important to listen to. Left unaddressed (or more commonly, the symptom is addressed without looking at what’s causing it), these symptoms lead to:
intestinal hyperpermeability (AKA “leaky gut”), which leads to increased inflammation and heightened chronic stress response
damage to the intestinal tissues increases susceptibility to pathogens like parasites, bacteria, and yeast
overactive immune activity (frequently getting sick)
suppressed immune activity (never getting sick)
skin conditions like eczema and acne
inflammatory conditions like autoimmune disease and asthma
CLICK HERE TO LEARN MORE ABOUT DIGESTION AND HOW YOU CAN TROUBLESHOOT YOUR SYMPTOMS
The three main factors within your digestive system that find and keep out pathogens and toxins are:
your liver
the tissue of your intestines
your feces and urine
The liver, when functioning properly, acts as a filter to prepare toxins for elimination. I cover more about liver detoxification here.
Intestinal tissue acts as a physical barrier to between the food and microbiota inside your intestines, and your blood stream. You can learn more about intestinal health here.
Additionally, toxins that have been prepared for elimination by the liver, must actually find a way out of your body. When toxins are not eliminated, they are reabsorbed and continue to add to your body’s toxic burden.
Many of those toxins are removed through urine and feces. Additionally, toxins have a high affinity for fat, meaning, they are stored in fat tissue, and if there is not enough fat tissue, your body will make more fat tissue to store the toxins. For this reason, chronic constipation is adding to your weight loss woes.
3. UNADDRESSED GUT PATHOGENS
When a client comes to me struggling with their weight loss program, the first three things I look into are adrenal health, liver health, and gut pathogens.
I’ve briefly touched on gut pathogens when it comes to weight loss programs, but let’s look at it a bit closer.
There’s a wide variety of pathogens that can infiltrate your body and cause problems, but when it comes to nutrition, the three most common pathogens I come across that are preventing you from losing weight, are:
candida (yeast)
bacteria in the small intestine
parasites
Often when we can find these pathogens and address them, clients can lose weight fast.
You’ve probably gathered from previous discussions that pathogens cause a stress response. They trigger our immune system and adrenal glands to step up and do what they are supposed to.
One important thing to remember about any pathogen is that all pathogens are living things. They, like us, are working to survive in whatever environment they are in, and they, like us, need food and produce waste. If your body is their environment, they will leech your nutrients, and produce waste that becomes toxic and harmful to your body.
They can live in balance with your body, and should to some extent. The problems occur when the pathogen becomes overgrown and undetected.
This is why you are not losing weight. Calorie restriction and workouts are not going to kill off overgrown pathogens. In fact they will stress your body more.
CANDIDA
Candida is a type of yeast or fungus. Your body contains a small amount of candida as part of the natural order of things. But if you’re familiar with wine making, bread making, or beer brewing, you know that yeast is a fungus that grows rapidly and ferments when it is fed sugar or starch.
Candida itself is trying to thrive in your gut, and so it depends heavily on making sure you eat the things it needs. It leeches your nutrients and releases waste that increases toxic burden and increases your stress activation.
SYMPTOMS OF CANDIDA OVERGROWTH CAN INCLUDE:
excess hunger
cravings for sweets or carb-heavy foods
wanting to snack often
poor blood sugar regulation - “hangry” before meals, feel ill if meals are delayed, feel hyper or jittery after coffee or carbohydrate-rich foods
weight around belly, hips, and thighs that is difficult to lose
poor energy
brain fog
chronic fungal infections - fingernails, toenails, genitals, skin, mouth
Candida, like other pathogens, including “good bacteria”, will build a sticky film in the lining of your gut called biofilm. This biofilm helps pathogens to evade the immune system (and testing), and helps it to gather food in order to thrive, as well as live synergistically with other pathogens.
It’s sneaky.
Because yeast is a type of fungus, it has a lot of similar characteristics and symptoms as mold toxicity. Both types of pathogens are worth getting tested for when determining pathogen overgrowth.
BACTERIA IN THE SMALL INTESTINE
Bacteria are an important factor in immune health. “Good” bacteria live in your large intestine and feed off of dietary fiber in order to produce and maintain a strong mucosal barrier in your colon that prevents unwanted pathogens from getting into your bloodstream.
When bacteria get into your small intestine and begin reproducing and thriving there, it causes fermentation and tissue damage that leads to long-term health issues like intestinal hyperpermeability, food sensitivities, and uncomfortable bloating.
Your body is not meant to have bacteria that live in the small intestine. In fact, it has mechanisms in place to keep bacteria out of the small intestine. READ MORE ABOUT THESE MECHANISMS HERE.
Similar to candida, bacteria will create biofilm where they live off of the food you eat, produce waste, and hide from the immune system.
SYMPTOMS OF SMALL INTESTINAL BACTERIA OVERGROWTH CAN INCLUDE:
excess hunger
cravings for carbohydrate-rich foods
bloating within 1-2 hours after eating
excess foul-smelling gas
excess belching after meals
inflammatory conditions such as autoimmune disease or asthma
skin conditions such as eczema or acne
chronic constipation and/or diarrhea
chronic congestion or stuffy head
fatigue, especially after meals
PARASITES
You might think our modern technology prevents things like parasites from infiltrating your body, but we actually are exposed to parasites in new ways, despite modern technology.
To begin, a parasite is an organism that relies on another organism for its survival and at its expense. Parasites are commonly shaped like a flat or round worm and can be microscopic, or many feet long (even the ones that find their way into your body)!
Like other pathogens we’ve discussed, parasites will hide in biofilm, feed off your nutrients, and produce waste that increases toxic burden and heightened immune response.
WAYS YOU MIGHT BE EXPOSED TO PARASITES:
unfiltered water, from any source
swimming in lakes or rivers
handling pet waste
having your face licked by a pet
contaminated food
bug bites
undercooked meats, especially fish
It’s important to remember that animals are commonly affected differently by pathogens and toxins than humans. A great example of this is fish.
There are some parasites that can live in a fish’s guts without affecting the health of the host. In former days, fishermen would catch fish and immediately gut it before transporting it, preventing the parasites from moving into the meat of the fish. In modern fishing techniques, it’s common to catch the fish and store it prior to gutting it. This allows time for the parasite to make its way into the meat of the fish, leaving us exposed to them more commonly than we used to be.
SYMPTOMS OF PARASITE INFECTION CAN INCLUDE:
fatigue
fever
digestive symptoms (bloat, poor bowel movements, abdominal cramping, etc.)
skin rashes, acne, or eczema
excess hunger
sleep issues
diagnosed nutrient deficiencies, such as iron and B vitamins
frequent colds or cold symptoms
This is how unaddressed pathogens are keeping you from losing weight like you want. Eradications of these pathogens require strategy and are heavily personalized to the person’s nutrition needs.
Want to lose weight fast? Find an experienced and qualified holistic practitioner who can provide effective testing and can create a personalized and strategic plan for getting rid of them for good.
4. “OBESOGens”
This section will be short, as it is entirely too complex to go into every “obesogen” out there.
It’s much easier to say, the reason you are not losing weight is due to chemicals, preservatives, and other additives in foods, skincare products, and supplements, that are known as hormone disrupters.
The reason these additives are effectively known as obesogens is that weight is heavily regulated by hormones (not calories!). First, let’s talk about what a hormone is.
A hormone is a substance that exists in and travels through tissue fluids throughout your body, that regulate certain body functions. A few examples of hormones are:
ghrelin - tells you when your body needs food/fuel for energy production
leptin - tells you when to stop eating
estrogen (5) - affects tissue growth and maturation, such as egg follicles in the ovaries
cortisol - regulates sleep/wake cycles and regulates fat, protein, and sugar metabolism in cells
thyroid hormones - known as T3, T4, rT3, and rT4, these hormones regulate cellular metabolism and energy production
oxytocin - regulates contraction of the uterus during menstruation and birth
Regular consumption of additives that disrupt these hormones, or confuse their ability to activate, deactivate, or communicate, causes a wild cascade of events that can create imbalance and general dysfunction.
For example, you can imagine if ghrelin is produced, stimulating hunger, but leptin is not produced when you are full, this causes a pattern of overeating.
Another example would be chronic stress which causes a consistent stream of cortisol to be produced, stimulating the release of stored sugars to be converted to energy. Glucose not used during this process will be converted to fat tissue.
One last important note on hormone imbalance is hormone excess. Balance is relative to other hormones in the body, and so when hormones are out of balance, there has to be an excess of one over the other (depending on which hormones we are discussing).
This excess of hormone is treated as a toxin that must be processed through the liver and eliminated. Remember what happens to toxins that are not properly eliminated? They are reabsorbed into the body, and stored in fat tissue. This is a common reason for people who struggle with weight loss.
HOW TO AVOID OBESOGENS
Simply put, it is choosing more whole foods, choosing cleaner skin care products, choosing better cookware and storage, and choosing quality water and air filters for your home.
For most, this is not a process that happens overnight. It involves educating yourself and gradually replacing foods one grocery trip at a time. Replacing cookware one pan at a time. Learning what skin care products are clean, and gradually replacing those.
Take your time with it. Small changes are BIG in the long run. They create new habits that over time, will help you maintain better health and a more sustainable weight.
HERE IS THE BEST RESOURCE FOR LEARNING HOW TO CHOOSE CLEANER PRODUCTS
TAKEAWAYS
If you want to lose weight fast, consider having your gut health evaluated by a qualified practitioner
Digestive symptoms, sleep issues, and energy levels are common symptoms of pathogenic overgrowth that are preventing you from losing weight
Obesogens are additives in products we use every day and will disrupt hormone balance and function, which is a big driver of weight
I’ve written more on the subject here.
Want personalized support to help you lose weight? I can help you figure it out.
Did You Learn Something?
What’s your weight loss story?
Share your thoughts in the comments below.
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MORE RESOURCES
BLOG REFERENCES
Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601
Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian journal of endocrinology and metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573
Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842
Hannibal, K. E., & Bishop, M. D. (2014). Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Physical therapy, 94(12), 1816–1825. https://doi.org/10.2522/ptj.20130597
Mair, K. M., Gaw, R., & MacLean, M. R. (2020). Obesity, estrogens and adipose tissue dysfunction - implications for pulmonary arterial hypertension. Pulmonary circulation, 10(3), 2045894020952019. https://doi.org/10.1177/2045894020952023
WEEK 3 - What Supplements Should I take for Skin Care | Supplement Mastery Series
Interestingly, it was found that 40% of acne also presented with hypochlorhydria (low stomach acid), which is a condition that leads to poor digestion, heartburn, acid reflux, poor bowel movements, and intestinal hyperpermeability (leaky gut), and commonly contributes to conditions like Small Intestinal Bacterial Overgrowth (SIBO) and candida overgrowth.
Supplements for acne treatment and eczema treatment
In my nutrition coaching experience and studies over the years, one important thing I’ve learned about skin conditions like acne, eczema, psoriasis, and hives, is that they all have a common connection to gut health.
Unfortunately, acne treatment, eczema treatment, and similar conditions are treated as though they are topical conditions - THIS IS USUALLY NOT THE CASE.
As a former cystic acne sufferer, I know the embarrassment of a swollen, bumpy face, and how it feels to desperately cling on to short-term relief!
This article will educate you on how to get rid of acne, eczema, and hives FOR GOOD.
Although I will offer some short-term solutions for acne treatment and eczema treatment, I’m going to teach you how to address these conditions at the root so that you will never again be embarrassed by your skin condition.
At Well Roots, we don’t believe it is valuable to use short-term solutions without also addressing the root cause of your condition. To do so is simply to throw away your time, money, and energy.
Let’s get started.
the gut-skin connection
The four most common skin conditions I see in my line of work are:
acne
eczema
hives
psoriasis
All of these conditions have one BIG commonality, and that is gut health issues. Fixing your gut health is a foundational piece to getting rid of these conditions permanently.
I will go into each of these conditions and provide short-term and long-term solutions for relief. To sum it all up, I will answer the question, “what supplements should I take for skin care?”.
Want to know more about acne treatment, psoriasis treatment, and eczema treatment? You are in the right place.
supplements for acne treatment
ACNE
Simply put, acne presents itself in two different types (1):
acne vulgaris - presents as superficial, affecting the hair follicles and oil-secreting glands
acne conglobata (cystic acne) - more severe manifestation, typically results in scarring
Both occur commonly on the face, but can also show up on the back and shoulders, chest, and buttocks.
Hair follicles contain sebaceous glands, which produce a product called sebum to lubricate skin and prevent the loss of water. Sebaceous glands will enlarge and produce more sebum in the presence of increased testosterone. There is a higher concentration of sebaceous glands in the skin of the face, which is why acne is more commonly present there.
Additionally, a rise in testosterone stimulates the cells in these hair follicles to produce keratin, which is a fibrous protein needed to protect our skin from damage, and is primarily what your hair and nails are made from.
Too much keratin all at once has a tendency to block skin pores, leading to inflammation (red, painful bumps), and result in either a whitehead or a blackhead, depending on how much blockage occurs.
It’s your body doing what it is supposed to do, however, our common Western lifestyle contributes to higher levels of hormone imbalances, higher toxic burden, and higher levels of inflammation, which exacerbate the acne condition.
While adults commonly get acne, it is more common in teenagers, more male-bodied individuals, and those undergoing hormone replacement therapy, due to higher testosterone.
I relate to this statement with all my being: “There is no single disease which causes more psychic trauma and more maladjustment between parents and children, more general insecurity and feelings of inferiority and greater sums of psychic assessment than does acne vulgaris.” -Dr. M B. Sulzburger
Want to save your teenager from a constant battle of self-esteem? Look into their gut health.
Interestingly, it was found that 40% of acne also presented with hypochlorhydria (low stomach acid), which is a condition that leads to poor digestion, heartburn, acid reflux, poor bowel movements, and intestinal hyperpermeability (leaky gut), and commonly contributes to conditions like Small Intestinal Bacterial Overgrowth (SIBO) and candida overgrowth.
READ MORE ABOUT DIGESTION AND GUT HEALTH HERE.
Bottom line, when looking for acne treatments, it is essential to also look into gut health.
acne treatment recommendations
get gut health assessed (make this your #1 priority)
support liver health - Week 2 of the Supplement Mastery Series covered liver health. READ MORE ABOUT SUPPLEMENTS TO SUPPORT LIVER HEALTH HERE.
eat more whole foods, and less processed foods
focus on the balance of protein, fat, and carbohydrates at each meal (remember: carbohydrates increase the production of active testosterone) - HERE IS MY FAVORITE RESOURCE FOR BUILDING BALANCED MEALS
SUPPLEMENT RECOMMENDATIONS FOR ACNE TREATMENT
Probiotic Supplements - If you’ve been prescribed antibiotics for acne treatment, it’s important to replenish your “good” bacteria. This can be done with potent probiotic supplements and probiotic foods. I’ve curated three products that provide a variety of probiotic strains, and recommend a 90-day rotation (30 days for each product).
Vitamin A (1) - Specifically in retinol form, vitamin A reduces sebum production, and overproduction of keratin.
Vitamin E + Selenium - known to regulate vitamin A levels.
Zinc - This mineral is deficient in most people, is important for wound healing and hormone regulation, and is an important factor for immune health and digestion. Zinc supplements should not be taken long-term.
Tea tree oil - Used topically, tea tree oil is a powerful antiseptic
supplements for eczema treatment
ECZEMA
Eczema is also known as atopic dermatitis(1) and affects up to 7% of the population. It is a miserable and frustrating condition that shows up in symptoms like:
chronically itchy, red skin
dry, scaly skin
scarring from scratching often results in darkened and hardened skin, commonly seen on wrists, knees, and elbows
decreased ability to hold moisture
higher tendency for bacterial infections due to the increased presence of bacteria on the skin
What’s interesting is that research shows that the antibody known as Immunoglobulin E, or IgE, is elevated in up to 80% of eczema cases. IgE is an antibody that primarily lives in mast cells (cells that line soft tissues of organs, including skin), and is responsible for allergic response.
That does not necessarily mean that allergies are the cause of eczema, but allergies certainly contribute to inflammation and immune response that will exacerbate eczema symptoms.
Other common contributors to high systemic inflammation and eczema, include:
food sensitivities (not to be confused with food allergies - CLICK HERE TO READ MORE ABOUT FOOD SENSITIVITIES)
unaddressed gut pathogens, such as parasites, candida overgrowth, and small intestinal bacterial overgrowth
tissue damage due to leaky gut
poor quality dietary fats - fatty acids are necessary for regulating inflammation. Inflammation is an important part of the immune system, but chronic inflammation causes problems. Some fats convert to anti-inflammatory factors (called prostaglandins), and some convert to pro-inflammatory factors. In a typical western diet, we consume far too many pro-inflammatory fats and not nearly enough anti-inflammatory. This is a common contributor to chronic inflammation in America.
While there are some specifics to consider in regard to eczema treatment, I would argue that the biggest underlying factor in any of the common causes of eczema that we will cover, is inflammation.
BOTTOM LINE: Reducing systemic inflammation will reduce eczema symptoms.
Let’s talk about how to do that.
how to reduce eczema symptoms
address gut health - find a holistic functional practitioner who can determine the health of your digestion, gut flora, and find unwanted pathogens that need to be addressed.
get allergy-tested, and avoid allergens
address food sensitivities - not all food sensitivity tests are created equal. It’s important to find a practitioner who is trained in effective testing, but who can also work with you on reducing your reactivity to food sensitivities. I can help you with that here.
SUPPLEMENTS RECOMMENDATION FOR ECZEMA TREATMENT
Quality Omega 3 supplement - It’s not enough to only take a supplement, but it’s a start. Reducing your intake in processed foods, avoiding highly inflammatory oils like seed oils, and eating more foods like cold-water fish and grass-fed beef will go a long way in reducing inflammation. And just like all supplements, quality matters to your body’s ability to use the nutrients you’re supplementing. I will include a link to my favorite Omega 3 supplement below, but also HERE IS MY FAVORITE RESOURCE FOR REDUCING INFLAMMATORY FOODS IN YOUR DIET
High Potency Probiotics - similar to acne treatment, this recommendation is advisable after addressing your gut health but can help you improve eczema symptoms in the meantime.
Licorice Root Extract (glycyrrhiza glabra) - Licorice is a powerful anti-inflammatory agent, and exhibits anti-allergic effects. It has long been used in Eastern medicine. Alternately, a topical preparation of licorice, commonly found in the form of glycyrrhetinic acid has been shown to offer relief for eczema symptoms as well. REMEMBER: Long-term use of licorice preparations will affect cortisol levels. It’s best not to use these products long-term.
supplements for hives treatment
HIVES (also known as urticaria)
Hives are primarily caused by an inflammatory response to an allergen. This could be a food allergy or environmental. If you are a chronic hives sufferer, chances are you have not yet identified the allergen causing the reaction, but also that systemic inflammation is occurring.
The treatment of hives involves both of these factors. The main difference between hives and eczema is causation vs. correlation. More simply put, hives are certainly caused by an allergic reaction, whereas with eczema, signs of allergic response are simply common with eczema symptoms.
Symptoms of hives are pretty simple to identify(1):
red, swollen welts on the skin that vary in size
larger, deeper manifestations of hives are known as angioedema and are considered more serious than urticaria
The three most common types of hives are:
dermographic - reaction caused by contact with an allergen. Dermographic hives are commonly associated with parasite infections, insect bites, hormone changes thyroid issues, and diabetes.
cholergenic - more commonly known as a “heat rash”, but can also be caused by emotional stress or overexercising.
cold - just as it sounds, this form of hives is caused by contact with cold objects, water, or air. Commonly accompanied by viral infection, parasite infection, insect bites, penicillin injections, stress, and dietary changes
Reading my previous notes on acne and eczema, you have probably guessed that this all points to…
YEP! Inflammation!
Because hives is indeed a manifestation of an allergic reaction, it is important to get tested for allergies. There is much controversy about the efficacy of allergy testing, but it is a good place to start. Although the gold standard for functional medicine practitioners is still the process of elimination.
hives treatment recommendations
get evaluated for allergies, and avoid known allergens
get evaluated for gut pathogens - I can provide a simple questionnaire to help you determine what type of testing is needed. Just email me here.
SUPPLEMENTS FOR HIVES RELIEF
Vitamin C - known to reduce histamine levels by supporting the detoxification of histamines through the liver. Histamines are one of the main inflammatory reactors in an allergic response, and if detoxification and elimination pathways are not working well, histamines remain in the body and continue to stimulate inflammation.
Vitamin B12 (2) - Interestingly, nothing is known about why B12 improves hives symptoms, but research has shown that those who suffer chronically from hives are consistently deficient in B12, and that supplementation of B12 improves symptoms. Interestingly, many people who eat vegetarian diets are deficient in B12 due to how it is broken down in the body.
Quality Omega 3s - Just as we discussed in the eczema treatment recommendations, increasing anti-inflammatory agents such as omega 3 fatty acids, and reducing pro-inflammatory factors is important for reducing systemic inflammation.
Quercetin - inhibits both the manufacturing and release of histamines. In the form of isoquercetin, it is more easily absorbed.
supplements for psoriasis treatment
PSORIASIS
Psoriasis affects a relatively small group of people (1), but for sufferers of psoriasis, there are options to improve psoriasis symptoms and avoid unnecessary medications.
Psoriasis is a condition characterized by an abundance of skin cells that have replicated too quickly, roughly one thousand times the rate of normal skin. But it’s important to remember that psoriasis is not a skin condition.
Although it is commonly thought of being a condition of the skin, it primarily affects the immune system, and thus is improved by addressing gut health and immune health.
Psoriasis symptoms often include:
red rash or plaque with clearly defined borders, covered by silvery scales
typically found on the scalp, wrists, elbows, knees, buttocks, and ankles
when found on fingernails or toenails, it can look like oil drops
There’s that gut-skin connection again!
psoriasis and gut health
The four main factors of gut health that play a role in psoriasis symptoms are:
protein digestion
toxic bowel
liver health
poor quality bile
PROTEIN DIGESTION and TOXIC BOWEL
We learned earlier that digestion works from North to South. When there is dysfunction on the north end (brain, mouth, stomach), we are sure to find consequences southward and systemically. This is true for protein digestion.
Simply put, the production of stomach acid is what triggers the release and production of specific enzymes that break down proteins (protease and pepsin). If stomach acid is not being produced in adequate amounts, this will result in incomplete protein digestion.
Incomplete protein digestion leads to an accumulation of amino acids and polypeptides in the large intestine, which produce toxic byproducts when metabolized by bowel bacteria. This increased toxic burden increases immune response and can aggravate psoriasis symptoms.
Common reasons for low stomach acid (hydrochloric acid):
zinc deficiency
not chewing adequately
eating while in sympathetic nervous response (fight or flight) - READ MORE ABOUT THAT HERE
chronic antacid consumption
LIVER HEALTH and BILE ACID QUALITY
The liver plays an important role in digestion and removal of toxins. For one, it is responsible for converting proteins into other needed nutrients, such as glucose. It also acts as a filter for unwanted pathogens and toxins.
Arguably one of the most important roles of the liver is bile production. Bile is a substance made in the liver from cholesterol, water, and bile salts, and is necessary for both the breakdown of fats and for the removal of toxins from the body.
Bile is produced by the liver and then stored in the gallbladder, which contracts and squeezes out a burst of bile when triggered. (For those of you who do not have a gallbladder, the bile, if good quality, constantly drips from the liver into the small intestine).
If bile is sludgy or thick, it cannot flow well, and thus cannot perform either of these tasks well. Even a healthy liver can produce poor-quality bile.
To improve psoriasis symptoms, we need to address digestion and liver health.
psoriasis treatment recommendations
address digestion - individualized assessment for digestive health is preferable, but if you are up to the task of troubleshooting on your own, this tool will help.
SUPPLEMENTS FOR PSORIASIS SYMPTOMS
herbs/spices to block the activation of inflammatory cytokines: turmeric, red pepper, cumin, garlic, anise, fennel, cloves, ginger, and pomegranate
quality Omega 3s (see above discussion)
vitamin A - essential for skin health
zinc - supports healthy digestion and wound healing
chromium - many psoriasis patients show indications of insulin resistance - chromium increases insulin sensitivity
selenium and vitamin E - regulates vitamin A levels, and reduces glutathione peroxidase, a damaging free radical
vitamin D - regulates skin cell replication
pure aloe vera (topical) - aloe has been shown to relieve psoriasis symptoms
capsaicin (topical) - blocks pain by depleting the neurotransmitter known as substance P
what’s next?
The Supplement Mastery Series is nearly finished!
WANT MORE OF THIS SERIES?
WEEK 3 - Skin Care
Questions about skincare supplements and nutrients? Share them in the comments below!
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine (3rd ed.). Atria Paperback.
Mete, N., Gulbahar, O., Aydin, A., Sin, A. Z., Kokuludag, A., & Sebik, F. (2004). Low B12 levels in chronic idiopathic urticaria. Journal of investigational allergology & clinical immunology, 14(4), 292–299.
WEEK 2 - What Supplements Should I take for Liver Detox? | Supplement Mastery Series
As a holistic nutrition, I am often asked, “what supplements should I take for ____?”. While I do not recommend supplements without first assessing your body’s health needs, these supplements are safe and effective for most people when fighting a cold or flu. These are 3 supplements you should always keep on hand.
Supplements for liver detox
Let’s be clear - I am never going to recommend anyone take supplements without first being properly assessed. In fact, before you continue reading this post, it’s best to review Week 1 of the Supplement Mastery Series.
Moving forward!
Liver detox and liver cleanses are a hot topic this time of year. Everyone wants a clean slate, and they’re working hard to be better people, healthier people.
While I am not a fan of hard and fast liver cleanses, I can understand the appeal.
So here in Week 2, we are going to talk about liver function, and answer the question, “which supplements should I take for liver detox?”.
liver function 101
The liver is a complex organ. Though this will not be an exhaustive overview of liver function and liver detox, we will cover many important factors.
The liver has many functions, including:
IT MAKES CHOLESTEROL - Yep! Dietary cholesterol has little effect on total cholesterol levels in the body (1). Elevated cholesterol and fatty deposits in the liver are caused by refined carbohydrates and sugars (i.e. processed foods). Our body needs cholesterol for things like cellular structure, transfer of nutrients, and hormone production.
IT ACTS AS A FILTER FOR TOXINS - The more obvious toxins you probably recognize, are things like alcohol, medications, recreational drugs, and caffeine. Some lesser-known toxins include excess hormones (cortisol, estrogen, thyroid hormones, testosterone, insulin), many components of processed foods (additives, fillers, colorings, preservatives), excess blood sugar, and debris and waste caused by pathogens like bacteria, viruses, yeast, and parasites. Nearly two quarts of blood pass through this “filter” every minute(2).
PREPARES TOXINS FOR ELIMINATION - The liver not only determines what is and is not safe to enter our bloodstream, but it also converts toxins into forms that can be eliminated from the body so that they do not get reabsorbed. This process is known as detoxification, and due to the many different types of toxins we are exposed to, whether environmentally, dietary, pathogenically, or internally, liver detoxification can be affected by many different factors. Once toxins are converted, the liver delegates them to the respective organs responsible for eliminating them. For instance, excess estrogen (fat-soluble hormone) will be converted to a water-soluble form, so that it can be eliminated through urine (kidneys) or sweat (skin).
HELPS REGULATE BLOOD SUGAR AND FAT STORES - When glucose (the smallest form of sugar) is present in the blood, insulin is released from the pancreas and shuttles the glucose into cells to be converted into fuel. The glucose that remains is converted by the liver into storage forms of glucose, including glycogen and triglycerides (stored in fat tissue). Similarly, when glucose levels are low, the adrenal glands respond by releasing cortisol to break down these stored forms of glucose, which then have to be converted (again, by the liver), back into glucose.
MAKES BILE - A lovely sounding word, bile is essential to two important functions:
It binds to certain fat-soluble toxins, which get absorbed by fiber, then escorted out of the body through feces. Most (99%) of bile is reabsorbed into the body, and without adequate dietary fiber, the toxins bound to bile will be reabsorbed with it.
It breaks down dietary fats into fatty acids that are needed to regulate inflammation, for eye, skin, and hair health, for cellular health, and can be used as a fuel source. Rather than being used as important nutrients for your body, fats that are not broken down into fatty acids will be eliminated through feces.
symptoms of liver toxicity
SYMPTOMS OF A TOXIC LIVER
If you have any of the following symptoms, it’s a good idea to get your liver assessed by a qualified practitioner, so that you can safely and effectively detox your liver.
psoriasis, eczema, or dermatitis
acne
chronic headaches
constipation
inflammatory and autoimmune disease
chronic fatigue
unexplained weight gain, or difficulty losing weight
trouble controlling blood sugar levels
Simply put, if you have a poor reaction to any environmental toxin or drug, you can be sure that there is likely a liver detoxification problem.
SOURCES OF ENVIRONMENTAL AND DIETARY TOXINS THAT BURDEN THE LIVER
As we discussed earlier, toxins come in many forms, such as excess hormones, food additives, herbicides and pesticides, heavy metals, carcinogens, byproducts from overgrown pathogens like yeast or bacteria, waste from parasites, medications, alcohol, caffeine, etc..
Here is a list of things you may not realize could be contributing to liver toxicity:
drinking water
cookware
cigarette smoke
car exhaust
poor quality supplements
dental fillings and metal hardware
air
certain nutrient deficiencies
how does liver detoxification work?
LIVER DETOXIFICATION PHASES
Many are familiar with the fact that the liver has many phases of detoxification. For the sake of this article, I am going to discuss Phase I detoxification and Phase II detoxification.
It’s important to remember that liver detoxification varies widely from person to person based on genetics and toxic load. But the best thing we can do is to educate ourselves on how to support them as best as we can, and if things still don’t seem right, get evaluated by a practitioner who can help support you more specifically.
PHASE I LIVER DETOXIFICATION
Simply put, Phase I liver detoxification begins breaking down toxins, and in doing so, creates compounds that are more toxic than the original.
Phase I handles many types of toxins like chemicals from foods, medications, alcohol and caffeine. A series of enzymes collectively known as Cytochrome P450 are primarily responsible for the detoxification in Phase I.
Cytochrome P450 enzymes work in two ways (2):
They neutralize toxins, making them non-toxic, and water-soluble so that they can be removed from the body, OR…
They convert toxins to a more chemically reactive form that makes it easier for Phase II enzymes to neutralize them, making the toxins more toxic in the meantime
This means that it’s important for both Phase I and Phase II to be well supported. Toxins that are made more toxic by Phase I that cannot be effectively eliminated by Phase II, will be reabsorbed into the body, and cause further health problems.
It’s important to know that for every toxin metabolized by Phase I detoxification, a free radical is generated.
WHAT IS A FREE RADICAL?
Free radicals are common byproducts of all metabolic processes, and are the reason it’s important we consume a wide variety of antioxidant foods on a daily basis.
Here’s a great description from the National Library of Medicine (3):
“A free radical can be defined as any molecular species capable of independent existence that contains an unpaired electron in an atomic orbital. The presence of an unpaired electron results in certain common properties that are shared by most radicals. Many radicals are unstable and highly reactive. …
“These are highly reactive species, capable in the nucleus, and in the membranes of cells of damaging biologically relevant molecules such as DNA, proteins, carbohydrates, and lipids. Free radicals attack important macromolecules leading to cell damage and homeostatic disruption.”
Put another way, free radicals are unstable molecules, due to an unpaired electron, that damage other cells and tissues around them. In order to be neutralized, they need to be restabilized by having an electron donated by another molecule (antioxidants).
One of the most important antioxidants for neutralizing Phase I free radicals is glutathione, which we will discuss later in the post.
PHASE II LIVER DETOXIFICATION
Phase II liver detoxification takes the more toxic compounds, and adds a chemical to them which either neutralizes the toxin, or makes it water-soluble so that it can be eliminated through urine or sweat.
The process of adding a chemical in Phase II is called conjugation. Depending on the type of toxin being dealt with, each toxin will go through a different conjugation pathway, requiring different nutrients.
All phases of liver detoxification require that energy-production in cells is functioning well, primarily the mitochondria within cells. We’ll get into that more later, but what’s important to remember right now, is that supplements to support liver detoxification include both nutrients to support the pathways of liver detox, as well as cellular health within liver cells.
When the mitochondria are not functioning well, Phase II liver detoxification will slow down, causing a buildup of toxins that cannot be eliminated.
Conjugation pathways of Phase II liver detoxification include:
glucaronidation
sulfoxidation
glutathione
amino acid
methylation
sulfation
acetylation
foods for liver detoxification
Here’s a list of factors that will slow or inhibit liver detoxification:
magnesium deficiency, and deficiency of other minerals
low-protein diet
benzodiazapines
antihistamines
stomach acid blocking medications
toxins caused by overgrown bacteria in the intestines
grapefruit juice (decreases activity of Cytochrome P450 enzymes)
low anti-oxidant diet
deficiency in B vitamins
use of food dyes
use of NSAIDs (non-steroidal anti-inflammatory drugs)
Before we get into what supplements to take for liver detoxification, it’s important to know it is not a good idea to support Phase I liver detox without also supporting Phase II liver detox.
When answering the question, “what supplements should I take for liver detoxification?”, we have one more factor to consider:
LIVER CONGESTION
Remember, your liver is a filter. Before detoxification can occur, the liver needs to determine what is a toxin and what isn’t. It accomplishes this by filtering. If it is congested with fatty liver deposits, it cannot filter the blood effectively.
Fatty deposits in the liver, sometimes known as non-alcoholic fatty liver disease, are commonly caused by poor blood sugar regulation, and all that entails, such as:
diet high in refined foods
low fiber, protein, and quality fats in the diet
poor sleep
insulin resistance
poor digestion
adrenal dysfunction
Briefly put, fatty liver deposits are caused by the constant need to convert glucose into fat, and fat into glucose, in order to maintain energy production. To learn more about how this process works, read this article.
what supplements should I take for liver detoxification?
Here’s what you came for.
SUPPLEMENTS AND FOODS TO SUPPORT PHASE I LIVER DETOX
Support for Phase I is more about stimulating Phase I enzyme activity, whereas Phase II and liver decongestion will focus more on nutrients needed to facilitate each process.
brassica vegetables, such as cabbage, broccoli, cauliflower and Brussels sprouts - contain multiple chemical factors that stimulate both Phase I and Phase II detoxification enzymes.
Oranges, tangerines, caraway seeds, and dill seeds - contain limonene, which induce Phase I and Phase II liver enzymes.
B vitamins, specifically B1 (thiamin) and B3 (niacin) - these nutrients are known to activate Phase I liver detox enzymes. Foods rich in B vitamins are sprouted whole grains (why sprouted?), organ meats, and nutritional yeast.
SUPPLEMENTS TO SUPPORT PHASE II LIVER DETOX
This list will provide nutrients to look for when shopping for supplements, rather than specific products. Additionally, here is a complete list of high-quality supplements that contain these nutrients, that I commonly recommend to clients for liver detoxification.
Glutathione - Needed for the glutathione conjugation pathway, to convert fat-soluble toxins like heavy metals, solvents, and pesticides, into water-soluble toxins. Additionally, glutathione is a powerful antioxidant used to protect the mitochondria to support energy production in cells and protect against free radical damage by destabilizing free radicals.
Glutathione is produced from methionine and cysteine, which are amino acids (building blocks of protein). Getting adequate protein in your diet is essential to the formation of glutathione, in addition to foods that contain glutathione (asparagus, avocado, walnuts).
Glycine - Glycine is the most commonly used amino acid the human body uses to combine with and neutralize toxins in the amino acid conjugation pathway. Other amino acids are also used, such as taurine, glutamine, arginine, and ornithine.
SAM-e (s-adenosyl-methionine) - synthesized from the amino acid, methionine, SAM-e is essential to the methylation pathway and requires cofactors choline, vitamin B12, and folic acid to be synthesized.
SAM-e acts as a methyl donor to certain toxins, such as excess estrogen. A methyl group contains four atoms: one carbon, and three hydrogen. Donating this methyl group to certain toxins deactivates them.
Cysteine - also synthesized from methionine, cysteine is essential to the sulfation pathway of Phase II liver detoxification. Eating a wide variety of protein-rich foods, and supporting your digestive health (to make sure you can properly break down proteins), are the two keys to ensure you get the nutrients needed for liver detoxification.
Molybdenum - a trace mineral required for most enzymes used in sulfur metabolism (sulfation and sulfoxidation pathways).
Acetyl-Coenzyme-A (acetyl-CoA) - this nutrient is needed for the acetylation pathway to eliminate sulfa drugs (antibiotics). This enzyme is not a nutrient that can be supplemented but is produced through glucose metabolism in cells. So, going back to cellular health, if you want to increase Acetyl-CoA, make sure you are supporting your cellular health and blood sugar regulation.
Vitamin B1 (thiamin) and B5 (pantothenic acid) - both nutrients are required for the acetylation pathway and are essential to glucose metabolism, which is how Acetyl-CoA is formed.
Vitamin C - A powerful antioxidant that is necessary for many functions in the body, but in this regard, it is essential to the acetylation pathway. Vitamin C has a short half-life (is quickly metabolized and eliminated), so getting it consistently in foods (brightly colored fruits and vegetables) and supplementation is important.
SUPPLEMENTS FOR LIVER CONGESTION AND FATTY LIVER DEPOSITS
Nutrients that support the clearing of fatty liver deposits are collectively known as lipotropic nutrients. Decongesting the liver will improve liver detoxification and fat metabolism (2).
Individually these lipotropic nutrients include (4):
choline - synthesized from methionine (notice a pattern here?) and serine. Needed for the transport of fats to and from the liver via chylomicrons.
betaine - synthesized from choline, and is needed for the re-methylation of homocysteine to methionine.
methionine - needed for the synthesis of SAM-e. Also serves as an antioxidant to protect liver cells from free radical damage.
vitamin B6 - elevated toxicity increases your body’s requirement for vitamin B6.
milk thistle extract - contains a factor called silymarin, which is a powerful antioxidant that protects the liver against damage from harmful chemicals by preventing the depletion of glutathione during detoxification.
dandelion root(5) - enhances bile flow and improves liver congestion.
artichoke leaf(5) - promotes flow of fat to and from the liver.
takeaways
the liver performs many functions in the body, including the breakdown of fats, sugars, and detoxification
toxins include environmental factors, dietary factors, as well as internal factors such as byproducts and waste from bacteria and glucose metabolization, and excess hormones
the breakdown of toxins causes an abundance of free radicals, which cause damage to nerves, skin, blood, and other tissues
liver detoxification support requires improvement of bile flow, clearing of fatty deposits, good blood flow, as well nutrient support for detoxification pathways
while the focus of this article was on supplements, it’s important to remember that supporting elimination pathways in addition to liver detoxification, is equally important to ensuring you don’t reabsorb toxins. This article will teach you all about supporting elimination pathways (bowels, kidneys, skin, and lymph)
liver detoxification heavily depends on protein and other nutrients. Eating a diet rich in whole, unprocessed foods, balanced with fiber, fat, carbohydrates, and protein, is the best way to get these nutrients. Temporary supplementation will improve your efforts to support liver detoxification.
what’s next?
In Week 3 of the Supplement Mastery Series, we will be discussing what supplements to take for Skin Care.
WANT MORE OF THIS SERIES?
WEEK 2 - Liver Detoxification
Questions or comments about detoxification? Please post them in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Fernandez, Maria Luz, and Anna Gabriella Murillo. “Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions.” NCBI, PubMed, 23 May 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/#:~:text=Dietary%20cholesterol%20increases%20total%20blood,without%20affecting%20LDL%2FHDL%20ratio.&text=36%5D%20(2015)-,NHS%20(1980%E2%80%932012)%2C%20NHS%20II%20(1991%E2%80%93,HPFS%20(1986%E2%80%932016).&text=Higher%20egg%20intake%20is%20associated%20with%20lower%20prevalence%20of%20hypercholesterolemia.
Murray, M. T., & Pizzorno, J. E. (2014). The Encyclopedia of Natural Medicine (3rd ed.). Simon & Schuster.
Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010, July). Free radicals, antioxidants and Functional Foods: Impact on human health. Pharmacognosy reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
M.D., A.R. G. (2017). Nutritional Medicine (2nd ed.). Alan R. Gaby, M.D.. https://bookshelf.vitalsource.com/books/9781532322099
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. Atria Books.
WEEK 1 - What Supplements Should I take? | SUPPLEMENT MASTERY SERIES
This article is your resource for understanding supplements, how to choose the best quality supplements, what nutrients your body needs, and how to know if something more deeply rooted needs to be addressed.
What supplements should I take?
The top of a new year is often when we start reflecting on what we want out of the next year. We start to think about how we want to show up for ourselves and others.
Health is often a hot topic when thinking about future goals.
As a holistic health practitioner (excuse me while I put on my nerd glasses), I could talk about health all day!
Be aware, kittens - there is something sinister happening this time of year in the health and fitness world. Your feeds are likely getting flooded with ads for supplement solutions that will magically resolve all your symptoms.
But there is a lot to be said about quality, absorbability, and your body’s unique health needs that need to be considered before diving into supplements. Not all supplements are created equal, and many are just plain trash.
And while I do not advocate for nutritional supplements as a primary support for getting healthy, supplements commonly help my clients get "over the hump” when working to get through a particularly sticky symptom or dysfunction.
For those of you who are not working with a holistic practitioner, I wanted to make sure you have a good quality resource for understanding the purpose of supplements, and the research behind individual nutrients, specifically regarding:
liver detoxification
skin care products
anti inflammatory diet supplements
pain relief
nutrients to help bloat
constipation relief
acne systs and acne treatment
heartburn relief
and womens health
This article is your resource for understanding supplements, how to choose the best quality supplements, what nutrients your body needs, and how to know if something more deeply rooted needs to be addressed.
This is Week 1 of my Supplement Mastery Series. I invite you to follow along and subscribe for empowering health tools delivered weekly to your inbox.
WANT MORE OF THIS SERIES?
things to consider before taking new supplements
My 1:1 work with clients empowers them to understand their body’s unique health needs, so they can trust their symptoms, and take control of their health.
Sometimes that type of work includes nutritional supplement support.
However, know that using supplements to resolve symptoms without addressing the underlying cause is a waste of your money.
Always consult with a qualified healthcare practitioner before adding any supplements to your routine.
who should take supplements (and who should NOT)
When are nutritional supplements NOT a good idea?
without being properly assessed by a qualified holistic practitioner
if you are not also addressing the underlying causes of your symptoms
if any nutrients interact with the medications you are taking
if the supplement is not absorbable by your body (supplement quality, anti-nutrients, your diet, and your biochemical makeup will determine whether a nutrient can be absorbed by your body)
if your digestion does not work well (symptoms like constipation, diarrhea, chronic bloating after meals, acne, eczema, and heartburn/acid reflux, are all indications of poor digestive health)
if the nutrients you are supplementing will cause an imbalance of other important nutrients
if the product contains fillers, preservatives, sweeteners, or artificial colorings
When ARE nutritional supplements a good idea?
when additional support is needed on top of the action you are taking to address the root cause(s) of a symptom
when digestion works well (you have regular bowel movements, don’t experience chronic bloating, and have clear skin)
when food availability or dietary restrictions prevent you from getting the nutrients your body needs
after you’ve been properly assessed by a qualified holistic practitioner
when the product is good quality, containing no fillers, preservatives, sweeteners, or artificial colorings
how do I know which supplements are good quality?
Choosing quality supplements doesn’t have to be daunting.
It’s easy in the food world to tell you to only choose foods with very few ingredients that only contain ingredients you recognize as whole foods.
But it doesn’t work the same way in supplements. Ingredients listed on labels of nutritional supplements often contain big words that leave a lot of people scratching their heads.
Words like magnesium-bis-glycinate, or N-acetylcysteine.
So you can see the rules you follow for choosing good quality foods, do not apply to supplements.
To simplify this process for you, my recommendation for choosing quality supplements comes down to purchasing from a reputable supplement supplier - a supplier that is known for:
vetting the products they carry
does not allow preservatives, fillers, sweeteners, and artificial colorings into the products they carry
who pay attention to temperature control
whose sole focus is on selling supplements - not a million other products
That last one is especially important, and I will tell you why.
In general, when supplements are one small portion of a larger operation (e.g. a big-box store), it is more difficult to regulate the quality, temperature, and potential tampering (yep!) of products, than it is with expert supplement suppliers.
Options for purchasing quality supplements:
When you find a product you know you like, go to the source. Order from that company directly. They often offer discounts and rewards for frequent buyers, and you can rest assured the supplement is only passing through their hands.
Dispensaries like Fullscript, Natural Partner, and Rupa Health - These dispensaries offer a variety of brands and products that are practitioner-grade, and vetted for quality and absorbability. You can only access these dispensaries through a healthcare practitioner, but they are an excellent way to access a wide variety of brands and products, all of which are of great quality. Access my Fullscript dispensary here.
what’s next?
In Week 2 of the Supplement Mastery Series, we will be discussing what supplements to take for Liver Detoxification.
Questions or comments? Please post them in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Gaby, A. (2017). Nutritional Medicine (Second). Fritz Perlberg Publishing.
Barbaro, B., Toietta, G., Maggio, R., Arciello, M., Tarocchi, M., Galli, A., & Balsano, C. (2014, October 14). Effects of the olive-derived polyphenol oleuropein on human health. MDPI. https://www.mdpi.com/1422-0067/15/10/18508
What Supplements Should I take for Cold and Flu Season?
The truth is (and you may not want to hear this) that recommending supplements and vitamins without assessing your body’s health needs is a bad idea.
But in the case of virus care, like cold and flu season, supplements are a great way to help your immune system effectively fight pathogens that are causing your symptoms, and shorten your sick time.
I’m about to share with you my 3 favorite supplements and vitamins to keep on hand for cold and flu season.
What Supplements Should I Take?
The age-old question for nutritionists is “what supplements should I take for _____?”
The truth is (and you may not want to hear this) that recommending supplements and vitamins without assessing your body’s health needs is a bad idea.
But in the case of virus care, like cold and flu season, supplements are a great way to help your immune system effectively fight pathogens that are causing your symptoms, and shorten your sick time.
I’m about to share with you my 3 favorite supplements and vitamins to keep on hand for cold and flu season.
things to consider when adding new supplements
Clients often come to me, having been on supplements for many years, after they’d been recommended by another practitioner. And in 100% of those instances, after proper assessment, I found that the client was actually deficient in the very nutrients they were supplementing.
From a professional standpoint, it is irresponsible for a practitioner to recommend supplements without first ensuring the clients’ body can break down and absorb the nutrients effectively, or monitoring the clients’ progress while taking said supplements.
That said, I feel the supplement recommendations I make in this article are generally safe and effective for most and are high-quality products designed to be more absorbable. But it is always a good idea to check with your physician or qualified healthcare practitioner before adding any supplements and vitamins to your routine.
The following supplement recommendations are intended to be a temporary support to help your body fight the source of your cold and flu symptoms, not just mask them.
Enough about that! Let’s get to the good stuff!
my 3 favorite supplements for fighting infection
ACES + Zn, by Carlson
A mega dose of vitamins A, C, E, Selenium, and Zinc. A powerful blend to support your immune system, primarily the thymus gland, during a virus or bacterial infection.
The thymus gland regulates the production and growth of lymphatic (immune) cells, and is known to rapidly shrink as we age, causing it to function less effectively. Antioxidants are known to protect against the negative effects of aging tissues, and thus, are an important support for immune health.
Vitamin A - a fat-soluble vitamin that supports gastrointestinal health, vision, skin health, respiratory tract, and immune system. Vitamin A also acts as an antioxidant.
Vitamin C - Water-soluble, and also a powerful antioxidant, vitamin C has powerful antiviral and antibacterial properties, and is essential for the synthesis of collagen.
Vitamin E - ACES + Zn contains the most bio-available form of vitamin E to humans, which is alpha-tocopherol. It, too, acts as an antioxidant, and supports cellular health, and prevents blood clotting.
Selenium - a mineral that acts as an antioxidant (notice a pattern?), and supports thyroid hormone health, and has antiviral properties.
Zinc - an important mineral which is found to be deficient in many humans on a Western diet, essential for wound healing, digestive function, and cellular health, and has powerful antiviral properties against certain viruses. It, too, acts as an antioxidant.
Olivirex, by Biocidin Botanicals
In addition to a propietary herbal blend, Olivirex’s primary ingredient is oleuropein, extracted from olive leaf. oleuropein is known for many health benefits (2), including its antiviral (even hepatitis), antimicrobial, anticancer, anti-inflammatory, and hepatoprotective (protects liver health) properties.
NAC (N-acetylcysteine), by Integrative Therapeutics
NAC is a derivative of cysteine, an amino acid. It is a precursor to glutathione, which is a powerful antioxidant involved in energy production and liver detoxification. In this context, I recommend NAC for its powerful ability to break down mucous, acting as an effective decongestant.
I recommend NAC if cough or congestion are present with your infection.
where to find these supplements
The products I recommended here are considered practitioner-grade, and are available through practitioner dispensaries and high quality supplement shops.
Follow the link below to purchase from my online dispensary, called Fullscript.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Gaby, A. (2017). Nutritional Medicine (Second). Fritz Perlberg Publishing.
Barbaro, B., Toietta, G., Maggio, R., Arciello, M., Tarocchi, M., Galli, A., & Balsano, C. (2014, October 14). Effects of the olive-derived polyphenol oleuropein on human health. MDPI. https://www.mdpi.com/1422-0067/15/10/18508