Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels

Is it okay to drink coffee on an empty stomach?

The short answer is, I wouldn’t.

But my body is different from yours.

There’s a lot of hype from fitness influencers on this subject, and I’m here to provide the research and give you a holistic practitioner’s point of view, so you can make an educated decision based on your own body’s symptoms and history.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.

Because the clients I see are navigating symptoms of adrenal insufficiency and issues with blood sugar levels, to those individuals, I typically recommend not drinking coffee on an empty stomach.

In this article, you’ll learn:

• benefits of drinking coffee

• risks of drinking coffee (or caffeine)

• who should not be drinking coffee on an empty stomach

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Looking for information more focused on how caffeine affects the body? CLICK HERE.

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benefits of drinking coffee

Not everyone will agree, but the first benefit I think of is taste. I love the dark, rich, nutty taste of a good cup of coffee.

Opinions aside, below are some benefits of coffee found in research. In some cases, the benefits are specific to coffee or caffeine in coffee, and sometimes both. I’ve been careful to note the differences in this list.

EVIDENCE-BASED BENEFITS OF DRINKING COFFEE:

• the caffeine in coffee is an antioxidant, but only in very high doses (1)

• coffee (even decaf) reduces risk of gallstones (2)

• coffee increases salivary amylase secretion - Amylase is an enzyme responsible for breaking down sugars and carbohydrates, and when coffee is ingested, the polysaccharides contained in the coffee tell your brain to secrete amylase.

• coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) temporarily, although caffeinated coffee much more so - this can aid in digestion, but can also be a risk

• coffee (even decaf) increases bile flow - aids in the digestion of fats and elimination of toxins

• coffee (even decaf) increases pancreatic juices - these are enzymes that aid in the digestion of food

• coffee can support microbiome in the gut - this can be a benefit to some, but not to others. Coffee consists of polysaccharides, undigestible fibers that, when fermented in the large intestine, support the growth of “good” bacteria, and thus produce short-chain fatty acids that support the mucosal barrier of the large intestine. Polysaccharides may present more of a risk if fermented in the small intestine, or when there is a higher “bad” bacteria to “good” bacteria ratio.

risks of drinking coffee

EVIDENCE-BASED RISKS OF DRINKING COFFEE:

• coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) for 30-60 minutes after ingesting (2). The increase in HCl can aggravate ulcers, but does not cause them (5). This aggravation can lead to discomfort, pain, increased inflammation due to the irritation of the stomach tissue, and worsening of the ulcer(s).

• coffee alters microbiome in the gut - As I mentioned earlier, the polysaccharides in coffee, which are a type of fiber, can help support good bacteria in the gut. This can be good for some, but harmful to others.

  • Gut bacteria, specifically bacteroidetes, firmicutes, and prevotella, are supposed to live in the large intestine. Ther they ferment the undigestible polysaccharides, and produce short-chain fatty acids that help protect the lining of the digestive tract, acting as part of your immune system. For someone with bacterial imbalances, or bacteria populating in the small intestine (upper digestive), this could be a problem. In some cases, coffee was shown to enhance the growth of a certain clostridia species, which can be very harmful to health.

• caffeine increases cortisol levels (3) - Cortisol is a hormone produced by the adrenal glands, known as a glucocorticoid, meaning, it stimulates the pulling of stored glucose from tissues and metabolizing them into cellular energy known as ATP, or Adenosine Triphosphate.

  • Why is this a risk? This process is part of your body’s stress response, and activates the Sympathetic Nervous System (fight or flight), while also utilizing the HPA axis (Hypothalamus Pituitary Adrenal). If you are someone who drinks coffee often, or throughout the day, this will negatively impact your adrenal health, blood sugar levels, and sleep. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND CORTISOL

• coffee damage to gastric mucosa (4) - This is interesting because research shows no association between coffee or caffeine in coffee, with the development of ulcers (5). However, there is evidence that coffee causes damage to tissue lining the stomach, as well as increases intestinal permeability (you may have heard this called leaky gut), both of which would seem to contribute to ulcers.

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who should not be drinking coffee on an empty stomach?

A few things to consider when reading this section:

• This article is meant to provide education and resources to help you make more educated decisions about your own health. It is meant to be used for information purposes only, and not to be construed as health advice, medical advice, treatment, or prescription.

• Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.

• The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.

WHO SHOULD NOT BE DRINKING COFFEE ON AN EMPTY STOMACH

• BLOOD SUGAR SYMPTOMS - If you have symptoms of poor blood sugar levels, such as feeling jittery after coffee, getting “hangry” between meals (shaky, loss of focus, headache, irritable), craving sugar, carbs, or salt, or feeling better after you eat. These are symptoms, that, on their own may indicate adrenal insufficiency, and drinking coffee on an empty stomach may worsen the problem.

  • caffeine in coffee (and other sources) stimulates cortisol release, and in essence, a stress response from your body, activating your Sympathetic Nervous System and HPA axis, as we discussed earlier. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND MANAGING BLOOD SUGAR LEVELS.

• DIGESTIVE SYMPTOMS - If you have symptoms of poor digestion, such as bloat after meals, excess fullness, chronic constipation or diarrhea (or alternating), heartburn, or cramping in lower abdomen.

  • These are all common symptoms of poor digestion, typically leading to (or may be a result of) a bacterial imbalance or other pathogenic infection. The research we looked at earlier in this article suggests that since caffeine in coffee irritates the mucosal lining in your colon, stimulates stomach acid production, and increases motility in the colon (makes you run to the bathroom), drinking coffee on an empty stomach may worsen these symptoms.

• ANXIETY OR OTHER MOOD VARIANCES - Anxiety can be caused by a number of things, including lack of protein/amino acids, chemical imbalance, chronic stress, and trauma. One thing we do know is that caffeine in coffee stimulates the fight or flight response. We also know that pairing caffeine with foods focused on quality protein, fats, and fiber, can help slow this process. Drinking coffee on an empty stomach may have the opposite effect, and may exacerbate anxiety symptoms.

• SLEEP ISSUES - You might argue that people with sleep issues may want to cut out caffeine in coffee altogether. Some have a genetic factor that changes the way they process caffeine, no matter what time of day they consume it, or whether or not they pair it with food. However…

  • Sleep issues can often be indicative of blood sugar issues as we discussed earlier. Fun Fact: Waking up around 2:00 am to pee is usually due to a drop in blood sugar levels (and a spike in cortisol), NOT because your bladder is full. READ MORE ABOUT IT HERE.

  • If you are someone who has trouble with sleep, consider how the caffeine in coffee may be impacting your adrenal health and blood sugar levels.

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what can you do instead?

• PAIR YOUR COFFEE WITH QUALITY, WHOLE FOODS - Wait to consume your coffee until you have a good solid meal balanced with quality proteins, fats, and fibers.

• TRY OTHER STIMULATING ACTIVITIES, FIRST - Instead of dragging yourself sleepily to the coffee pot each morning to “get going”, drag yourself sleepily out for a brisk walk first thing, getting sunlight on your face to let your adrenal glands know it’s time to wake up. Or drag yourself sleepily to a yoga class your Pelaton, or other activity that boosts cortisol levels first thing in the morning.

• SWITCH TO DECAF - I know, I know. I hear myself, too. As a coffee lover, myself, this feels like a big ask, but it may be just the right thing for your body that enables you to still enjoy coffee without the impact of caffeine in coffee.

• GET FOUNDATIONAL SUPPORT - If you are someone who deals with the digestive symptoms mentioned above, trouble managing blood sugar levels, trouble with sleep or anxiety, I have developed a number of resources that will help:

  • Reclaim Your Health program - A 3-month private coaching program to help pinpoint the root causes of your symptoms, and work to make foundational changes to repair and heal the underlying issues.

  • REBALANCE - a 4-week online course that specifically targets adrenal health, sleep, blood sugar, and hormone balance.

  • GET TESTED - Are cortisol levels an issue for you? There is a simple saliva test that will help you know how your cortisol levels look throughout the day, so you can understand the potential causes of blood sugar, sleep, and anxiety symptoms. Includes a free follow-up call with Hilary to review the results. CLICK HERE TO PURCHASE.

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was this helpful?

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088

2. Nehlig, A. (2022, January 17). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. MDPI. https://www.mdpi.com/2072-6643/14/2/399

3. Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006, May 2). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645

4. Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088

5. Shimamoto, T., Yamamichi, N., Kodashima, S., Takahashi, Y., Fujishiro, M., Oka, M., Mitsushima, T., & Koike, K. (2013). No association of coffee consumption with gastric ulcer, duodenal ulcer, reflux esophagitis, and non-erosive reflux disease: a cross-sectional study of 8,013 healthy subjects in Japan. PloS one, 8(6), e65996. https://doi.org/10.1371/journal.pone.0065996

Mold Toxicity Symptoms | Treatment for Hidradenitis Suppuritiva

Mold toxicity symptoms

Mold toxicity symptoms often get overlooked by healthcare professionals, because they overlap with other types of conditions that are commonly treated separately without looking at the root cause.

In this article, we’ll discuss mold toxicity symptoms, and how they are commonly associated with autoimmune diseases like Hashimotos thyroiditis, hidradenitis suppuritiva, multiple sclerosis, irritable bowel syndrome (IBS), or chronic fatigue syndrome.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.

Mold toxicity is a common root cause of many inflammatory conditions.

In this article, you’ll learn:

• what mold toxicity symptoms look like

• what conditions are commonly associated with mold toxicity

• the difference between mold and mold toxins

• sources of mold and mold toxin exposure

• my three-pronged approach to treating mold toxicity symptoms

Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.

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how do mold toxicity symptoms show up?

Mold toxicity symptoms will manifest different in everyone, and it’s possible there are multiple causes for these symptoms.

Our healthcare system is missing the mark when someone presents with many of these symptoms, and potential root causes are never tested for. Traditional healthcare providers are trained to suppress symptoms, but in and of itself, symptom suppression blatantly ignores the root cause, which ultimately makes the symptoms worse over time.

If you regularly experience any of these symptoms, mold toxicity is worth considering as a root cause.

COMMON MOLD TOXICITY SYMPTOMS INCLUDE:

• dizziness

• low blood pressure

• electric shock sensations, tremors, or vibrations

• tinnitus (ringing in ears)

• GI (gastrointestinal) or digestive issues

• sensitivity to chemicals, perfumes or smells

• night sweats and body temperature dysregulation

• chronic fatigue

• depression and/or anxiety

• hormone imbalances (blood sugar issues, irregular periods, PMS symptoms, etc.)

• body pain, chronic pain

• nosebleeds

• frequent urination or excess thirst

• memory loss or brain fog

conditions associated with mold toxicity

When the body is exposed to mold toxins, whether from environmental sources, food sources, or produced by mold in the body, and if the condition is not addressed in a timely manner, this leads to an inflammatory response called the Cell Danger Response.

If the mold toxicity (the root cause) remains unaddressed, this develops into a chronic condition known as Chronic Inflammatory Response Syndrome, or CIRS.

Cell Danger Response and CIRS can both develop as a result of any pathogen that goes undiagnosed or unaddressed, not just mold toxicity. Other pathogens that commonly fall into this category (and are not commonly tested for by your traditional Western Medicine practitioner) are candida albicans, H. pylori, parasites, and bacterial overgrowth.

WHAT HAPPENS IN CELL DANGER RESPONSE?

Pulling directly from a recent article I wrote about conditions related to Candida, here is what happens during a Cell Danger Response (2):

• Mitochondria (the powerhouse of cells) begin by producing more fuel and releasing metabolic intermediates, like oxygen and reactive oxygen species.

• When this does not resolve the threat, energy production begins to shut down in order to preserve energy. Digestion is also disturbed as it is non-essential to dealing with the pathogen, and your fatigue increases.

• Cell membranes (also known as cell walls) stiffen, preventing nutrients from transferring in and out of cells for energy production.

• Mitochondria release antiviral and antimicrobial chemicals into the fluid surrounding the cells.

• Sends chemical signals to warn neighboring cells, and signal for help from immune cells such as eicosanoids and cytokines.

• The Sympathetic Nervous System (“fight or flight” response) is kicked on until the threat is resolved. If candida goes unnoticed or undiagnosed, your “fight or flight” response will be in ON-mode indefinitely.

When the stressor is left unaddressed, this cascade of inflammatory response can lead to chronic illness, chronic pain, and autoimmune disease.

CONDITIONS THAT MAY BE LINKED WITH MOLD TOXICITY

• Asthma (1)

• Autoimmune diseases, such as Irritable Bowel Disease (IBS), Hashimoto’s Thyroiditis, Hidredenitis Suppuritiva, Rheumatoid Arthritis, or Multiple Sclerosis

• Leaky Gut Syndrome

• PCOS (PolyCystic Ovarian Syndrome)

• Interstitial Cystitis

• Depression

• Anxiety

• Balance issues

• Dementia

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the difference between mold and mold toxins

Molds are a type of fungi made up of multi-cellular filaments called hyphae (1). It is commonly heard that black mold is the only type of toxic mold, but there is simply not enough evidence to support this claim. Mold can be found in air, soil, plants, animals, and humans, and grows in places with lots of moisture.

We’ll talk more about common sources of mold exposure further down in the post.

Mold is a living organism, and when it is threatened, it produces mold toxins as a defense mechanism. These toxins, known as mycotoxins, are known to disrupt the mucosal barrier of lungs, intestines, and other epithelial tissues throughout the body, in order to make the space more suitable for mold to grow and thrive.

This disruption of epithelial tissue causes an inappropriate inflammatory response.

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sources of mold and mold toxins

• PACKAGED OR FRESH FOODS - This goes for any food, although there are also foods that are naturally high in yeast and mold (below). Regardless of whether your food is past its expiration date, it’s possible mold is growing on it. Always look before you sniff.

• DUST

• INSIDE WALLS OR WINDOWS OF YOUR HOME

• BUILDINGS THAT HAVE TAKEN WATER DAMAGE

• WINDOWS OR VENTS OF YOUR CAR

• ANY SPACE THAT IS GENERALLY MOIST

• FOODS THAT NATURALLY CONTAIN HIGH AMOUNTS OF MOLD OR YEAST:

  • grains

  • cheese

  • mushrooms

  • fermented foods (yogurt, sauerkraut, kimchi, natto, kefir, aged cheese, etc.)

  • dried fruit

  • chocolate

  • coffee beans

  • wine and beer

  • processed meat

  • nuts

  • milk

treatment for mold toxicity symptoms

Pathogens like mold, mold toxins, candida, bacteria overgrowth, and parasites, are all potential root causes for autoimmune diseases and inflammatory conditions like IBS and leaky gut syndrome.

Treatment for any pathogen requires an individualized approach and specialized testing to know exactly which pathogens are causing the problem. But at the heart of it, treatment for mold toxicity symptoms boils down to three foundational steps:

1. Remove the Mold Source - Eradicating a pathogen is useless without also removing the contributing source(s). It would be like starting a diet without evaluating your digestive health, or considering your health history. Removing sources of mold from your home, your car, the foods you eat, and any other spaces you spend significant amounts of time in, is the very first step to a successful elimination of mold toxins.

2. Support Detox and Drainage - Your liver plays a big role in the elimination of pathogens like mold toxins. Ensuring your liver is not congested and can effectively deactivate toxins, and that your drainage pathways are clear (bowel movements, sweat, urine, and lungs), is the second step to a successful mold detox.

3. Eradicate the Pathogens - Once the first two steps have been evaluated and supported, using high-potency botanical or pharmaceutical intervention to kill off the pathogens is the next step to getting rid of your mold toxicity symptoms and finding relief for your autoimmune symptoms.

Important additional factors to consider when treating mold toxicity symptoms include:

• accurate testing - Working with a practitioner who is familiar with specialized testing that will help you understand what it is you’re fighting against, will make your treatment more successful. Secondarily, pathogens have ways of hiding, so working with a practitioner who understands how to draw pathogens out of hiding prior to testing, will get you a more accurate test result.

• binders - When actively killing off pathogens, binders are essential to removing debris and toxins from the body. There are many types of binders, and each is specific to certain types of pathogens. Working with a practitioner who understands which types of binders are best for the specific pathogens you are dealing with, is essential to a successful treatment.

• microbiome rebuild - Kill-off agents, whether pharmaceutical or botanical, kill off EVERYTHING - good and bad. It is especially important to repopulate the “good” bacteria and support healthy microbiome after, and sometimes during, the kill-off process, to ensure a more powerful immune support for future pathogenic infections. Without this step, you may be more susceptible to future infections, and an immune system that struggles to keep up.

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DO YOU HAVE MOLD TOXICITY SYMPTOMS?

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Kraft, S., Buchenauer, L., & Polte, T. (2021). Mold, Mycotoxins and a Dysregulated Immune System: A Combination of Concern?. International journal of molecular sciences, 22(22), 12269. https://doi.org/10.3390/ijms222212269

2. Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390

Why Protein is Important | A Closer Look at Protein Powders, Protein Shakes, and Protein Calculators

What about protein?

You hear a lot in the media about tracking calories, lowering cholesterol, and ditching sugar.

But protein somehow gets undermined in many traditional medical practices, and I want to change that.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Over the course of my work and studies, I’ve learned just how important dietary protein is. Not only the amount of protein but the quality of protein.

In this article, you’ll learn:

• benefits of eating enough protein

• how protein impacts your mood and mental health

• recommended protein intake

• what might be preventing you from digesting dietary protein

• ways to add protein to your meals

Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.

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health benefits of protein

Two factors determine the quality of any dietary nutrient, including protein:

1. Your body’s ability to digest a food and absorb its nutrients

2. The quality of food you’re consuming

You can be using all the protein powders, downloading all the best protein calculator apps, eating protein foods, and downing protein drinks. But if your digestive health is not up to par, and you’re consuming the same heavily processed protein powder every day, you might as well be flushing your money down the toilet.

WHY DOES YOUR BODY NEED PROTEIN?:

• NEUROTRANSMITTER PRODUCTION - Neurotransmitters are chemical messengers similar to hormones, that regulate mood. Certain amino acids, the building blocks of protein, are precursors to neurotransmitters like serotonin, dopamine, GABA, and epinephrine (adrenaline).

  • Tryptophan: precursor to serotonin

  • Tyrosine: precursor to catecholamines (dopamine, epinephrine)

  • Glutamine: precursor to glutamate from which GABA can be synthesized

  • D-phenylalanine: inhibits the enzyme that breaks down endorphins, hormones that “relieve pain, reduce stress, and improve mood.”(1)

• ANTIBODY FORMATION - Antibodies are formed as part of your body’s adaptive immune system. When an antigen is present, antibodies multiply in order to fight the invader and also have the ability to remember the antigen should it ever come back again (2). These antibodies are formed from proteins.

• MUSCLE BUILDING - Similar to bones, muscles go through a process of breaking down and rebuilding. Resistance exercise causes the muscle tissues to break down, then muscle protein is synthesized post-workout to repair and rebuild the muscle tissue even bigger than before (3). Amino acids are necessary for this process to occur.

• NUTRIENT TRANSFER ACROSS CELL MEMBRANE - Channel proteins (see Figure A, below) are formed from amino acid subunits to create a tubular structure that is nestled within the cell membrane to allow nutrients to travel in to and out of the cell.

• COLLAGEN IS NEEDED FOR HEALTHY JOINTS, SKIN, NAILS, AND HAIR - Collagen is the most abundant form of protein in your body, and according to Cleveland Clinic, accounts for 30% of your body’s protein (4).

• CARRIES OXYGEN THROUGHOUT THE BODY - Hemoglobin is a protein found in red blood cells that binds to oxygen in the lungs and carries it to cells and tissues throughout the body as needed. the word globin describes a colorless protein that when bound to heme (iron), becomes hemoglobin.

Figure A - Image found on this website

To sum it all up, the benefits of getting a wide variety of quality protein in your diet, include:

• improved mood and mental wellness

• healthy skin, hair, and nails

• improved arthritis symptoms (or prevents arthritis altogether)

• good energy throughout the day

• helps you feel more satiated at meals, reduces cravings

• supports immune function

• supports muscle formation in conjunction with resistance training

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recommended protein intake for women

Many researchers agree that the Recommended Dietary Allowance (RDA) for protein is based on inconclusive research, and yet has been the RDA for over 70 years (5). All the more confirmation we need to understand that no RDA suits all bodies.

However there has been further research that suggests that protein intake higher than the RDA is more beneficial, and that RDA values are not considered optimal.

Currently, the RDA for protein for individuals (male- and female-bodied) 18 years or older, is 0.8g per 1 kg (2.2 lbs) of body weight.

For a 150 lb individual, this equates to about 54.5 grams of protein daily. Based on what I’ve learned about how the body uses protein, I would argue that this is too little.

Apart from the protein functions discussed earlier in this article, one of the more prominent impacts I see in my clients who consume inadequate or low-quality protein is on blood sugar levels. Protein itself does not influence blood sugar metabolism (although protein can be converted to glucose by the liver if needed). But by not consuming enough protein, my clients turn more to carbohydrates in the form of starches or sugars.

Each body has unique health needs, and it’s important to consider that blanket statements like these may not apply to your body. But for my typical client, one who is struggling with adrenal issues (sleep, energy, troublesome or irregular periods, PMS symptoms), has PCOS (polycystic ovarian syndrome), or is dealing with gut pathogens like bacterial overgrowth, candida overgrowth, or parasites, I recommend 90 grams of protein per day.

Protein enables you to feel more satiated and slows the breakdown of food, which in turn does help with blood sugar levels. This effect is not going to come from your vegan protein powders or protein drinks, as those are generally made from starchy protein food sources like pea protein, and loaded with a number of other heavily processed ingredients.

Satiation and the slower breakdown of food is going to come from consuming high-quality whole-food forms of protein, paired with good digestive health.

So, what is a high-quality protein?

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complete protein vs. incomplete protein

Protein is made up of amino acids fused together by peptide bonds. The body can synthesize many amino acids from other sources, but there are nine amino acids which it cannot synthesize. These nine amino acids are needed to build protein, and in order to do that, they all need to be present simultaneously.

The inability of our body to produce these amino acids is what makes them essential amino acids, meaning, we must get them from our diet. The fact that they need to be present simultaneously in order to build protein, means we need to be consuming more complete proteins at each meal.

So, what’s a complete protein?

A complete protein is a food that contains all nine essential amino acids. Or a combination of foods that collectively contain all nine essential amino acids.

The nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

MY BEEF WITH VEGETARIAN DIETS (I will keep this brief)

Some might be angry with me for saying this, but I’ve looked at a lot of solid research over the years that supports what I’m about to say.

Vegetarian, and especially vegan diets, even the healthiest whole-food plant-based diets, simply do not provide enough bioavailable complete protein without consuming mountains of starchy carbohydrates.

… Stepping off my soap box…

READ MORE ABOUT PLANT-BASED DIETS HERE.

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how to get more protein in your diet

Increasing protein without addressing gut health is a recipe for disaster. If you have digestive symptoms like bloating, fatigue after meals, constipation, diarrhea, heartburn or indigestion, or excess and prolonged fullness after eating, it’s important to get your digestion back on track before you can properly digest protein.

I can help you with that.

Once digestion is up to par, increased protein will help with muscle building, fatigue, blood sugar levels, mood, and food cravings.

Here are a few ideas to help you out:

• START YOUR DAY WITH ANIMAL PROTEIN AND GREENS - Prioritizing green, leafy vegetables and animal protein will keep you full until lunchtime without that need for a pick-me-up in between. Here are some examples of what I typically eat for breakfast:

  • sauteed, finely chopped broccoli + 2 eggs or leftover protein from dinner last night + sauerkraut

  • finely chopped cabbage and onion + salmon fillet

  • root vegetable hash (shredded root vegetables + diced, cooked brisket or sausage + topped with a fried egg) - prioritize less starchy vegetables like radishes, beets, and kohlrabi

  • chopped dandelion greens, sauteed with chopped onion + top with favorite high-quality dressing (make your own, or my favorite is PCC’s house-made Green Goddess) + leftover steak

• NUTS AND SEEDS - Nuts and seeds are a great way to add protein to your day, whether as an isolated snack, or adding to a meal.

  • Add sprouted pepitas (pumpkin seeds) to any soup, breakfast dish, or salad. I keep a jar on my countertop so they’re always easily accessible.

  • Switch up your crackers and coffee for a handful of mixed nuts and a string cheese as a high-protein snack.

  • Nut and seed butters are available now in go-packs. Artisana and Justins are two of my go-to brands for this (no affiliation).

• MEAL PREP PROTEINS FOR BUSY SCHEDULES - Meal prep is essential for anyone with a busy schedule who wants to eat healthier. Packaged options that are minimally processed are becoming more abundant, but there’s nothing quite as good (and in your control) than something prepared at home, with ingredients YOU selected. Here are some ideas:

  • boil and peel eggs for the week

  • fill a jar with mixed nuts to keep in your desk at work, or in your bag

  • make time for batch-cooking: Before I started working from home, I would batch-cook my lunches and snacks for the week, and portion them out so that I could just grab and go. Here are some meals I commonly made:

    • tuna salad with chopped greens

    • roasted non-starchy vegetables + chicken/steak/fish

    • soups (I would commonly add a scoop of cottage cheese to my warm soup for extra protein)

    • bento-box - sliced chicken or turkey, sliced or bite-sized vegetables (broccoli, cucumber, kohlrabi, radishes, turnips, etc.), nuts and seeds, cottage cheese, olives, pickled beets, sliced or string cheese, etc.

• DITCH THE VEGAN PROTEIN POWDERS, AND SWITCH TO HIGH-QUALITY COLLAGEN AND AMINO ACID SUPPLEMENTS - If supplementation is how you’re getting a chunk of your protein, consider ditching the heavily processed protein powders, protein drinks, and protein shakes. Here are some of my favorite products.

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did you learn something new?

Please share your thoughts and questions in the comments below!

NUTRITION SERVICES

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• Get a Health Assessment

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. C. C. medical. (n.d.-a). Endorphins: What they are and how to boost them. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23040-endorphins

2. Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. The structure of a typical antibody molecule. Available from: https://www.ncbi.nlm.nih.gov/books/NBK27144/

3. Kwon, Y. sub, & Kravitz, L. (n.d.). How Do Muscles Grow?. How do muscles grow? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html#:~:text=Muscle%20growth%20occurs%20whenever%20the,controlled%20by%20complimentary%20cellular%20mechanisms.

4. Cleveland Clinic medical. (n.d.). Collagen: What it is, types, function & benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collagen

5. Wolf, R. R., Cifelli, A. M., Kostas, G., & Kim, I.-Y. (2017, March 10). Optimizing protein intake in adults: Interpretation and application of the Recommended Dietary Allowance compared with the acceptable macronutrient distribution range. Advances in Nutrition. https://www.sciencedirect.com/science/article/pii/S2161831322007165

Common Hormone Balancing Mistakes | Hormone Imbalance | Hormone Balance Supplements

What is hormone imbalance?

Your body is run by hormones, which are chemical substances that are transported throughout the body and act as messengers to stimulate certain actions from cells or tissues.

Hormones regulate many body functions, including:

• hunger

• fullness

• digestion and motility

• glucose metabolism (blood sugar balance)

• mood

• period cycles, menstruation

• muscle building

• bone density

• stress response

• thirst

• sleep-wake cycle

• sexual function

You can see from that list just how important hormones are, and your body works hard to keep them in balance.

Hormone imbalance is when there is either too much or too little of any hormone. While addressing the effects of the hormone imbalances might help with your symptoms, as a holistic practitioner, my goal is to figure out why there is a hormone imbalance and help you address the hormone imbalance at the root cause.

The following are some common mistakes I see in individuals working to address hormone imbalance, specifically in relation to female sex hormones.

Whether you’re working to regulate your period cycle, get rid of PCOS belly, reduce PMS symptoms, dealing with PCOS symptoms (Polycystic Ovarian Syndrome), trying to get pregnant, or approaching menopause, it’s important to work from the ground up.

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common mistakes with addressing hormone imbalance

7 of the most common mistakes I see people make when addressing hormone imbalance are:

1. Not addressing root cause - There are many ways to address hormone imbalance with hormone supplements, medications, or modalities to address symptoms of hormone imbalance like PCOS belly and irregular periods. And these all have their place in some cases, but the biggest mistake I see is not looking for and addressing the reason(s) why your hormones are imbalanced to begin with.

2. Not prioritizing rest and sleep - A busy lifestyle complete with a lack of boundaries and inability to say ‘no’ will keep your Sympathetic Nervous System activated (fight or flight). When this happens, your brain is actively working to prepare your body to flee a tiger, not regulate ovulation. Other examples of chronic stressors include:

   • chronic over-exercising

   • poor blood sugar regulation

   • people-pleasing behaviors

   • eating on-the-run

   • no downtime, or having to “earn” downtime

3. Ignoring the impact of dietary and environmental toxins - Your body is doing everything it can to deal with what is thrown at it. Many modern products that have been designed to offer us ease and convenience, are loaded with endocrine disrupters and substances that are considered toxic to your body and contribute heavily to hormone imbalance symptoms like PCOS belly, weight gain, and irregular periods. Skincare products, household cleaners, air fresheners, plastics in packaged food and cookware, even low-quality supplements.

4. Not addressing liver health, gut health, drainage, and bowel movements - Piggybacking on the last topic, your liver is responsible for preparing toxins for elimination from the body. Excess hormones are considered a toxin to the body, if not eliminated. If your liver is congested due to a diet rich in processed foods or is burdened by toxic overload, it will not be able to keep up, and those toxins will be reabsorbed into the body.

5. Not eating enough (and not addressing digestion) - Skipping meals is a stress to your body and nervous system. But also poor digestive health means you are not able to break down foods and utilize their nutrients, even if you are eating the most nutrient-dense diet.

6. Not addressing blood sugar - Blood sugar management is not just about how much sugar you consume. It involves eating satiating meals, eating a balance of quality-sourced animal proteins, green leafy vegetables, healthy fats, and whole grains, and minimizing processed foods.

7. Not getting enough whole-food fiber - I’m not talking about foods engineered to have more fiber content on the nutrition label. I’m talking about fibrous vegetables, fruits, and grains in their whole, unprocessed forms. Fiber binds to bile (from the liver) and toxins and escorts them out of the body (elimination). Fiber is an important part of the detoxification process and is essential to addressing hormone imbalance.

what’s your story?

What’s your experience with PCOS belly, hormone balance, and anything that goes with it? Did you learn anything new from this post or have any questions?

Share your thoughts in the comments below!

And if you want some help figuring out the best course of treatment for your hormone imbalance symptoms and PCOS belly, I can help you figure it out.

NUTRITION SERVICES

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Conditions Associated with Candida Growth | Candida Symptoms | Yeast Infection Symptoms | Nail Fungus Treatment

What is candida?

Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans, but when it becomes out of balance with other microbiota in the gut, that’s when the trouble begins.

Candida albicans implants itself with a root-like structure into cells and tissues, including your digestive tract. They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you feeling more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.

This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques. It also causes damage to the tissue itself, causing inflammation and conditions like leaky gut syndrome.

It is also the reason candida will not go away with a simple diet change. Specific and meticulous strategies under the care of a qualified practitioner are essential to totally eradicating candida symptoms, and rebuilding the microbiota.

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candida symptoms

Candida overgrowth and other pathogenic infections, such as parasites and bacteria, are commonly overlooked when patients complain to their doctors about symptoms like:

• brain fog

• bloating

• constipation

• frequent hunger

• sugar or carb cravings

• poor stress management

• eczema

• acne

• depression or anxiety symptoms

• blood sugar management issues (irritability, headache, or shaky when hungry)

• chronic nail fungus on fingernails or toenails

• chronic vaginal yeast infection symptoms

• chronic thrush, or yeast infection symptoms in the mouth

• difficulty losing weight

• weight gain around the belly and hips

• signs of insulin resistance

Many of these candida symptoms are often treated topically if a skin condition or are told to cut out gluten or eat fewer sugars or carbs. Doing these things might be helpful, but…

Imagine the relief you would get if your doctor tested for the root cause!

I’ve seen many of my own clients clear their acne, resolve chronic fungal infections, improve their mood, lose weight, and reduce blood sugar symptoms and food cravings, all by testing for and addressing candida overgrowth.

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cell danger response

A moderate overgrowth of candida will commonly result in many of the candida symptoms mentioned above. And if it’s caught early enough, candida symptoms can improve within just a few months.

But as with any pathogen that infiltrates your body and the threat goes unaddressed, your cells respond to this threat through what’s known as the Cell Danger Response (2).

HERE’S WHAT HAPPENS DURING CELL DANGER RESPONSE (CDR):

• Mitochondria (the powerhouse of cells) begin by producing more fuel and releasing metabolic intermediates, like oxygen and reactive oxygen species.

• When this does not resolve the threat, energy production begins to shut down in order to preserve energy. Digestion is also disturbed as it is non-essential to dealing with the pathogen, and your fatigue increases.

• Cell membranes (also known as cell walls) stiffen, preventing nutrients from transferring in and out of cells for energy production.

• Mitochondria release antiviral and antimicrobial chemicals into the fluid surrounding the cells.

• Sends chemical signals to warn neighboring cells, and signal for help from immune cells such as eicosanoids and cytokines.

• The Sympathetic Nervous System (“fight or flight” response) is kicked on until the threat is resolved. If candida goes unnoticed or undiagnosed, your “fight or flight” response will be in ON-mode indefinitely.

When the Cell Danger Response is ongoing, the chronic inflammation that results leads to more serious chronic illnesses.

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conditions associated with candida overgrowth

When candida gets overlooked, and therefore becomes a chronic threat to the body, the Cell Danger Response kicks in. When that happens, and the threat still is not resolved, this leads to chronic inflammation.

This chronic inflammation and heightened fight or flight response can lead to more serious chronic diseases and disorders. On the same token, unaddressed pathogenic infections like candida, can inhibit the success of treatments for such diseases and disorders.

Here are some conditions in which candida may be a factor:

• schizophrenia

• Alzheimer’s

• fibromyalgia

• Chronic Fatigue Syndrome

• HIV infection

• colitis

• depression

• PMS

• vaginal yeast infection

• Multiple Sclerosis

• Interstitial Cystitis

• seizures

• Irritable Bowel Syndrome

• Cancer

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treatment for candida overgrowth

As discussed earlier, treatment for candida overgrowth is not often as simple as special diets and probiotics.

Effective treatment for candida symptoms involves:

• Functional Lab Testing - to determine how severe the infection is, whether it is localized to the gut or is systemic throughout the body, and whether other pathogens might be a priority. Click here to explore testing options.

• Medications and/or High-Potency Anti-Fungal Nutrients to kill off the pathogens

• Digestion Support and Monitoring - Chances are candida rooted itself because your digestive health is (or was) compromised. Addressing digestion is one of the first and most important steps to eradicating any pathogen.

• Dietary Changes - A diet conducive to starving candida and other pathogens (not you!) is essential to preventing them from re-establishing as you work to kill them off. HERE’S A SAMPLE MENU FROM MY CANDIDA ELIMINATION PLAN

• Biofilm Disrupters - Candida and other pathogens (including “good” bacteria") will create a sticky home for themselves to live, evade the immune system, and collect nutrients to live off of, called biofilm. Nutrients to destroy the biofilm is essential to ensuring no candida gets left behind.

• Binders - When pathogens die, they leave behind debris, which need to be eliminated. Different types of binders are needed for different types of pathogens.

• Liver Support - Pathogens produce a number of harmful and toxic metabolites. The liver plays a role in this by finding and preparing these toxins for elimination. Working with a practitioner to ensure your liver is functioning well is important to this process.

• Gut Rebuilding Factors - Antifungals and antimicrobials will kill everything, even the good stuff. But we need a healthy balance of good bacteria as the first line of defense for pathogens like candida, so rebuilding the microbiome is arguably the most important part of this process. A personalized concoction of high-potency probiotics, prebiotics, as well as nutrients to re-establish gut lining, should be used.

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think you might have candida?

This 5-minute questionnaire will help you figure out whether candida might be the cause of your symptoms.

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Get a Health Assessment

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. professional, C. C. medical. (n.d.). Candida albicans: Infections, symptoms & treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22961-candida-albicans

2. Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390