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
SHARE YOUR THOUGHTS
Did you find this post helpful? What’s your experience with these health trends?
Share your thoughts in the comments below!
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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
Easy Nut Milk Recipe - Cashew Milk Recipe from a Nutritionist
Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.
But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.
Making nut milk at home
Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.
But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.
In these cases, it’s important to remember that many store-bought vegan milks are full of toxic seed oils, harmful emulsifiers, and starches, that poorly impact the health of your body and the environment. Yet they are marketed as being a healthier alternative to animal milk.
READ MORE ABOUT MY THOUGHTS ON CURRENT HEALTH TRENDS.
That’s why I want to share my favorite nut milk recipe for Cashew Milk! This recipe is easy, creamy, slightly sweet (cashews are sweet!), and best of all, contains no harmful additives.
This recipe was inspired by itdoesnttastelikechicken.com.
easy cashew milk recipe
INGREDIENTS
1 cup raw cashews
4 cups filtered water, room temperature, plus 1 cup for blending
1 teaspoon pure vanilla extract (optional)
pinch of sea salt
2 Tablespoons agave or high-quality maple syrup (optional - I think it’s perfectly sweet without)
OPTIONAL FLAVOR IDEAS: pinch of cayenne pepper, ground cinnamon, or fresh ground nutmeg.
INSTRUCTIONS
Soak the cashews: Place the raw cashews into a bowl or jar with the 4 cups filtered water. Leave at room temperature for 3-8 hours (or overnight).
Strain and blend: Strain the soaked cashews and add them to your blender with the remaining 1 cup filtered water, vanilla, sea salt, and sweeteners, if using. Add any other spices/flavorings you want to try, and blend until smooth!
Shake or stir before serving. Foams well for a latte, or great for drinking by itself!
did you make this recipe?
Tell me how it went in the comments below!
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WEEK 5 - What Supplements Should I take for Gut Health? | Supplement Mastery Series
Gut health is one of my favorite topics to cover because it is so closely tied to bigger conditions like autoimmune disease, inflammation, skin conditions, and mental health.
Unfortunately, that’s not what you’re told when seeking treatment for those conditions. Not enough providers are looking at gut health when addressing chronic illness, and this is a big problem.
That’s why I’m here - to help you become more informed so you know how to advocate for your health the next time you visit the doctor.
Gut health supplements
Gut health is one of my favorite topics to cover because it is so closely tied to bigger conditions like autoimmune disease, inflammation, skin conditions, and mental health.
Unfortunately, that’s not what you’re told when seeking treatment for those conditions. Not enough providers are looking at gut health when addressing chronic illness, and this is a big problem.
That’s why I’m here - to help you become more informed so you know how to advocate for your health the next time you visit the doctor.
Week 5 of the Supplement Mastery Series will cover:
the meaning of the term gut health
how gut health affects other body systems
symptoms of poor gut health
gut health supplements and foods to help bring your gut back to life and prevent chronic disease.
Enough chit-chat! Let’s get on with it.
the meaning of gut health
Gut health is a broad term. Definitions might vary from practitioner to practitioner when talking about gut health foods or gut health supplements.
The most important thing to remember here is the differentiation between digestive health and gut health. Digestive health has a direct effect on gut health, and vice versa.
I will be discussing the relationship between digestive health and gut health, but ultimately this post is about supporting gut health.
To learn more about how to support digestive health, read this.
In this article, when referring to gut health, here is what I’m primarily talking about:
the health and integrity of tissue lining your digestive system, including the stomach and the small and large intestines
the microbiota living within your intestines that impact immune health and digestion
how your gut health affects other body systems
Here are some ways your gut health is connected to other body systems.
GUT HEALTH AND THE IMMUNE SYSTEM:
The tissues of your gut play a big role in your immune function by way of parietal cells in the stomach, mucosal tissue, and what are called “tight junctions”.
parietal cells - One of the first lines of defense against pathogens in food, is hydrochloric acid, known commonly as ‘stomach acid’ (I will call it HCl), which is produced by parietal cells in the stomach. One major role of HCl is to kill off unwanted pathogens before they get too far into your digestive system. When parietal cells are damaged or not producing adequate HCl, these pathogens hang around and cause inflammation due to chronic immune activation.
mucosal tissue - Just what it sounds like, mucosal tissue is a thick, slimy tissue that lines your stomach, and your small and large intestines (as well as lungs, nose, esophagus, eyes, etc.). Its purpose is two-fold: 1) to house certain immune cells that can readily attack foreign invaders that get stuck in the slimy mess, and 2) to provide lubrication that helps protect against tissue damage (1).
We’ll get more into microbiota later in the post, but regarding mucosal tissue, the bacteria meant to live in your large intestine are responsible for building and maintaining that mucosal tissue.
tight junctions - The lining of your small intestines consists of finger-like protrusions called microvilli, which are tightly integrated to only allow nutrients that have been fully digested to enter into the bloodstream. Fully digested nutrients (e.g. when sugar breaks down into glucose) are recognized as safe as they enter the bloodstream. Nutrients that are not fully broken down are viewed as foreign, and your immune system will react to them (hello, food sensitivities!). This is an example of how poor digestive health can damage these tight junctions, or microvilli, and cause the tissue to become more permeable, allowing these undigested particles into the bloodstream.
microbiota - Certain types of bacteria are meant to live in the large intestine. They feed off of dietary fiber, which produces a short-chain fatty acid called butyrate. Butyrate is needed to build and maintain the mucosal tissue in your gut.
Additionally, when bacteria begin to thrive outside of your large intestine (your small intestine, for example), this has an effect on immune health, as well. These bacteria steal nutrients from the food you’re eating before it has a chance to become nutrients for your own body. Not only does this lead to discomfort from fermentation in your upper digestion (that’s a digestive health topic), but it allows these bacteria to thrive, causing a chronic immune response. Additionally, the waste from these bacteria is highly inflammatory in and of itself, causing damage to the tight junctions.
GUT HEALTH AND SKIN HEALTH
Piggy-backing on its effect on immune health, your gut health also plays a big part in skin health, primarily by way of inflammation and nutrient deficits. Read more about supporting skin health here.
inflammation - These often-overlooked immune responses due to compromised digestion and gut health, lead to an overactivity of immune reactions, which often manifest as skin conditions, like acne, eczema, and psoriasis. Acne, for instance, is typically caused by an overproduction of sebum in conjunction with a clogged pore - but when immune activity is heightened, so is its reactivity to smaller conditions like this.
nutrient deficits - When digestive health and gut health are not working optimally to break down foods and absorb nutrients, the body becomes deficient in nutrients needed as cofactors for other body functions. Regarding skin health, this could mean deficiencies in zinc, fatty acids, and fat-soluble vitamins like D, K, A, and E, that are important for skin health.
GUT HEALTH AND MENTAL HEALTH
In many ways, unwanted gut pathogens and poor digestion are involved in disrupting neurotransmitter production. You might already know that neurotransmitters such as serotonin, GABA, and dopamine, all affect mood and sleep. More information on nutrition and mental health can be found here.
For instance, pathogens and other stressors can disrupt tryptophan’s conversion to serotonin and can cause an increase in dopamine which can lead to oxidative damage (i.e. inflammation)
Here are some connections between gut health and mental health:
serotonin and motility - About 95% of serotonin in the body is released into the gastrointestinal tract when food is consumed, and modulates smooth muscle contractions of the stomach and intestines (the muscles that move food through the digestive tract) (2).
Serotonin is formed from tryptophan, an essential amino acid. Without optimal digestion and dietary intake of proteins, there will be a deficit of serotonin.
gut pathogens and dopamine - Some strains of clostridia (e.g. clostridia botulinum and clostridia difficile, or ‘c. diff’) produce metabolites that inhibit the enzyme that breaks down excess dopamine (called Dopamine Beta Hydroxylase). Excess dopamine infiltrates nerve pathways in the sympathetic nervous system, activating the “fight or flight” system, and causing oxidative stress, damage to cells, and inflammation.
GABA - or Gamma-AminoButyric Acid, is known as the "calming" neurotransmitter. It is derived from Glutamate (amino acid) and it is helpful in relieving symptoms of anxiety, stress, and fear. Similar to serotonin, without optimal digestion and dietary intake of proteins, there will be a deficit of GABA.
D-Phenylalanine is a precursor to hormones called endorphins, which are known to reduce pain, help manage stress, and give a sense of well-being. One who struggles with anxiety, chronic pain, or craves food as a reward, may have trouble producing endorphins.
symptoms of poor gut health
bloating - Bloating after meals and within 1-2 hours of eating is a sign of fermentation in the intestines. Fermentation is a sign that excess bacteria may be present, and what’s more important, may be living where it’s not supposed to.
belching or lower abdominal gas - Similar to bloating, gas is a byproduct of that fermentation, and is a sign that excess bacteria may be present. Belching after meals indicates excess bacteria may be living in the small intestine, and lower abdominal gas indicates excess bacteria in the large intestine.
increased pain - Byproducts of gram-negative bacteria (“bad” bacteria) include lipopolysaccharides (or LPS), which cause oxidative stress and increased inflammation. This can cause an increase in pain or stiffness throughout the body.
chronic congestion - Unaddressed gut pathogens can cause a heightened immune response, and will increase mucous production as part of that response. Even though the pathogens may be in your gut, mucous production may increase in other areas of the body where mucous is produced as part of normal immune response, including lungs and sinuses.
heartburn - Heartburn is a common indication of poor digestive health, starting with inadequate stomach acid production. Inadequate stomach acid production is a common precursor to intestinal hyperpermeability (leaky gut), indicating tissue damage within the intestines, and is worth considering when looking at gut health.
excess hunger, craving carbohydrates or sweets - Gut pathogens need food, too, and they typically love carb-heavy foods. If you find yourself constantly hungry or craving carbs, it’s worth considering the possibility of gut pathogens.
food sensitivities (not to be confused with food allergies) - food sensitivities are commonly developed as a result of intestinal hyperpermeability (leaky gut), which is in itself, a case of tissue damage within the small intestine. If you find yourself sensitive to certain foods, you may need to address your gut health.
foods and supplements to support gut health
It’s important to note here, that if gut pathogens are a factor, these recommendations will only go so far unless the pathogens are addressed. Because different pathogens require different eradication techniques, it’s important to first be assessed by a qualified practitioner.
That said, the recommendations below are meant to support optimal gut health and tissue healing and do not address gut pathogens.
If you suspect you have gut pathogens, based on the symptoms I described above, an individual assessment is recommended. Click here to book a free consultation.
Mucilaginous Foods
When tissue damage is at play, consuming foods that will promote healing within the gut can help restore the tissue that lines the stomach and intestines. It’s important to also seek out the cause for tissue damage, in order to address the issue long-term.
Here are some examples of gut-healing foods:
okra
marshmallow root
aloe juice
slippery elm
chia seeds
seaweed (kombu, kelp, nori)
cassava
figs
cabbage juice
Zinc
Zinc is necessary to produce stomach acid, supports immune health, and supports tissue healing, and is deficient in many individuals. Although not recommended long-term, taking a quality zinc supplement can help as you work to restore optimal gut health.
Zinc can be found in sprouted beans, legumes, grains, nuts and seeds, shellfish, and oysters. (why sprouted?)
Collagen
Collagen from well-raised animals and seafood can be very helpful in restoring healthy gut tissues.
Glutamine
Glutamine is an amino acid that supports the integrity and healing of gut tissue. As a bonus, taking glutamine can also help with carb cravings.
Probiotics and probiotic foods
Remember, if gut pathogens are at play, these nutrients could potentially make the issue worse. If you suspect gut pathogens, make sure you consult with a qualified practitioner before adding these to your routine.
what’s next?
Week 6 (final week!) of the Supplement Mastery Series is all about female hormones, and is coming soon!
WANT MORE OF THIS SERIES?
WEEK 5 - Gut health
Have experience with gut-healing foods? Let’s talk about it in the comments.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Cleveland Clinic medical. (n.d.). Mucosa: Function, anatomy & definition. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23930-mucosa
Berger, M., Gray, J. A., & Roth, B. L. (2009). The expanded biology of serotonin. Annual review of medicine, 60, 355–366. https://doi.org/10.1146/annurev.med.60.042307.110802
WEEK 4 - What Supplements Should I take for Pain and Inflammation? | Supplement Mastery Series
I’m talking about inflammation that goes unnoticed and unaddressed because it is masked as other symptoms or conditions, like digestive troubles, or exacerbation of pain.
Very often those symptoms get treated as if they are isolated occurrences, and the underlying cause (inflammation) is overlooked. Most of my clients experience pain relief, allergy relief, asthma relief, clearer skin, and improved digestion when we address the causes of systemic inflammation.
What causes inflammation?
Inflammation is my absolute favorite thing to work on with clients.
My career in physical medicine strongly contributed to this, but working in holistic nutrition, I have a real opportunity to help people reduce inflammation without taking medications.
In fact, inflammation of the colon and in the intestines in general, is something I see often in my work with clients. These are common sources of systemic inflammation (meaning, chronic inflammation throughout the body), and when left unaddressed, often lead to autoimmune disease, pain, chronic digestive issues, allergies, and compromised immune system.
Keep reading to learn about inflammation of the colon and inflammation diet as a whole.
what causes inflammation?
To start, it’s important to remember that your body needs inflammation. This article (1) defines inflammation as, “…the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process.”
What we don’t want is chronic inflammation or inflammation that doesn’t stop because the stressor causing it is never found or addressed.
Put differently, we need the inflammation to stop at some point, or it will lead to problems much worse and more long-term than the original stressor. In fact, chronic inflammation is commonly referred to as a “silent killer”.
EFFECTS OF CHRONIC INFLAMMATION:
over- or under- activity of the immune system
Allergies and autoimmune diseases such as Hashimoto’s, Ehlers-Danlos syndrome, lupus, and Type I Diabetes, are all examples of an overactive immune response. Chances are if you have any of these, they track back to an unaddressed stressor (not to discount genetic factors, which may also be true).
‘Never getting sick’ is often worn as a badge of honor, but it may actually be a sign that your immune system is not working effectively (or underactive immune response).
chronic cortisol release
You might recall from my post about weight loss, that chronic cortisol has a big impact on health. It causes increased inflammation (oh, hey!), hormone imbalance, poor stress response, and poor sleep, and can lead to liver problems. Like inflammation, your body needs cortisol temporarily while a stressor is being addressed, not as a full-time job.
chronic illness (1)
From a holistic standpoint, this data can be misleading. These chronic illnesses are inflammatory, yes. But they are also caused by inflammatory agents, such as processed foods, inflammation-causing gut pathogens, chronic stress, and environmental toxins, and thus, can often be reversed by addressing those factors.
Chronic illnesses caused by, and that perpetuate, chronic inflammation, can include:
diabetes
heart disease
arthritis and joint pain
allergies
Chronic Obstructive Pulmonary Disease (COPD)
symptoms of inflammation
Inflammation is a broad term because it can occur anywhere in the body. For the purpose of this article, when I mention 'inflammation’, I am referring to chronic and systemic inflammation, as opposed to inflammation of an injured joint, or swollen glands due to illness.
I’m talking about inflammation that goes unnoticed and unaddressed because it is masked as other symptoms or conditions, like digestive troubles, or exacerbation of pain.
Very often those symptoms get treated as if they are isolated occurrences, and the underlying cause (inflammation) is overlooked. Most of my clients experience pain relief, allergy relief, asthma relief, clearer skin, and improved digestion when we address the causes of systemic inflammation.
So, what might inflammation look like to you?
SYMPTOMS OF INFLAMMATION
unexplained increase of pain, or exacerbation of pre-existing pain (joints, headaches, muscles)
chronic sinus congestion, allergies, or asthma
autoimmune disease
fatigue
trouble sleeping
frequent infections
unexplained weight gain or weight loss
foods that cause inflammation
There are many things that cause inflammation, including injury to tissues, bones, and joints, byproducts of detoxification, damage to cells caused by free radicals, food sensitivities, waste and byproducts of gut pathogens like bacteria, candida, and parasites, and chronic stress.
And all of those things are important to consider when working to address inflammation of the colon and systemic inflammation.
For the purpose of this article, and providing habits you can start today to reduce inflammation, we’re going to focus on foods.
I want to point out here, that for those with Food Sensitivities (not food allergies), there may be other foods (including foods that are considered anti-inflammatory in nature) that will cause inflammation, due to your body’s unique reaction to them. LEARN MORE ABOUT FOOD SENSITIVITIES HERE.
INFLAMMATION CAUSING FOODS
foods rich in refined grains and sugars - due to their processing, these foods break down far more rapidly than whole foods, causing rapid rises in blood sugar levels. When this rapid rise occurs frequently, this leads to chronic stress (cortisol is used to manage blood sugar levels), liver stress, and insulin resistance, all of which contribute to inflammation.
food additives, preservatives, colorings, fillers, and chemicals - eating processed foods (most anything that comes pre-packaged, even if it is marketed as a “health food” is processed) ensures your liver will be overburdened with these toxins, hormones will be disrupted, and all of this will lead to a chronic stress response (inflammatory).
omega 6 fatty acids - you’ve probably heard this one, but I’m going to take it a step further and explain why you’ve been told not to consume these.
Omega 6s on their own are typically not harmful. The problem (inflammation - I will get to that shortly) is caused when there is not a good balance between Omega 6s, and Omega 3s.
Why is that?? There are a gazillion types of fatty acids in foods, and each of them serves a purpose. In this case, Omega 3 and Omega 6 fatty acids are converted to prostaglandins (2), a hormone-like substance that regulates inflammation among other things. Omega 3s are converted to anti-inflammatory prostaglandins, and Omega 6s are converted to pro-inflammatory prostaglandins.
Most Western diets consist of a much higher ratio of Omega 6s to Omega 3s. This is a problem that heavily contributes to systemic inflammation.
foods with little or no color - I’m not talking about added color. Foods that are naturally dark green, light green, yellow, orange, red, purple, pink, blue - these foods are antioxidants and protect against inflammation and disease. If the naturally occurring color in your food primarily comes from sugary fruits or condiments, this contributes to high inflammation.
foods you are known to be sensitive to - Elimination diets and Food Sensitivity Testing are the best ways to know which foods cause a non-allergic inflammatory reaction. These foods will be unique to each individual.
anti-inflammation diet
Reducing inflammation of the colon and systemic inflammation will go a long way in resolving pain, PCOS symptoms, acne, eczema, and digestive issues like constipation and bloating.
HERE ARE SOME WAYS TO REDUCE INFLAMMATION:
Start choosing whole foods over processed foods.
Get tested for, and address gut pathogens. Addressing gut and digestive health will reduce inflammation in and of itself.
Get tested for, and address food sensitivities.
Practice mindful eating behaviors to improve digestion.
Eat more green leafy vegetables, quality fats, and quality proteins, and cut back on starches and sugars. Not only will these foods reduce inflammation, they will help you stay full for longer periods, and keep you from wanting to snack. GET A FREE 5-DAY ANTI-INFLAMMATORY MEAL PLAN
Temporary supplement support to help fight inflammation
SUPPLEMENTS FOR INFLAMMATION
This is not an exhaustive list, by any means, although these products will make great temporary support to anyone currently addressing root causes of inflammation.
boswelia
vitamin B12 - is needed for the conversion of homocysteine back to methionine (an essential amino acid). Homocysteine is a highly inflammatory byproduct of methionine metabolism, and is common in individuals with heart disease, or who don’t eat quality animal products.
curcumin - curcumin is the primary component of turmeric that gives it its anti-inflammatory effect.
ginger - best consumed in foods or teas.
Oxicell (topical - Apex Energetics) - great for those who have localized pain in joints (spine, too), this product helps reduce inflammation caused by free radical damage.
Whole Body Collagen (Designs for Health) - great for individuals susceptible to arthritis, this product supports the production of cartilage in joint tissues.
vitamin D - regulates immune function, and therefore can help pain symptoms of individuals who have over-active immune function.
what’s next?
Week 5 of the Supplement Mastery Series is all about gut health, and is coming soon!
WANT MORE OF THIS SERIES?
WEEK 4 - Inflammation
Have experience with anti-inflammatory supplements? Let’s talk about it in the comments.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Pahwa, R. (2023, August 7). Chronic inflammation. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK493173/
Cleveland Clinic medical. (n.d.-a). Prostaglandins: What it is, Function & Side effects. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/24411-prostaglandins
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.
NUTRITION SERVICES
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