WEEK 2 - What Supplements Should I take for Liver Detox? | Supplement Mastery Series
As a holistic nutrition, I am often asked, “what supplements should I take for ____?”. While I do not recommend supplements without first assessing your body’s health needs, these supplements are safe and effective for most people when fighting a cold or flu. These are 3 supplements you should always keep on hand.
Supplements for liver detox
Let’s be clear - I am never going to recommend anyone take supplements without first being properly assessed. In fact, before you continue reading this post, it’s best to review Week 1 of the Supplement Mastery Series.
Moving forward!
Liver detox and liver cleanses are a hot topic this time of year. Everyone wants a clean slate, and they’re working hard to be better people, healthier people.
While I am not a fan of hard and fast liver cleanses, I can understand the appeal.
So here in Week 2, we are going to talk about liver function, and answer the question, “which supplements should I take for liver detox?”.
liver function 101
The liver is a complex organ. Though this will not be an exhaustive overview of liver function and liver detox, we will cover many important factors.
The liver has many functions, including:
IT MAKES CHOLESTEROL - Yep! Dietary cholesterol has little effect on total cholesterol levels in the body (1). Elevated cholesterol and fatty deposits in the liver are caused by refined carbohydrates and sugars (i.e. processed foods). Our body needs cholesterol for things like cellular structure, transfer of nutrients, and hormone production.
IT ACTS AS A FILTER FOR TOXINS - The more obvious toxins you probably recognize, are things like alcohol, medications, recreational drugs, and caffeine. Some lesser-known toxins include excess hormones (cortisol, estrogen, thyroid hormones, testosterone, insulin), many components of processed foods (additives, fillers, colorings, preservatives), excess blood sugar, and debris and waste caused by pathogens like bacteria, viruses, yeast, and parasites. Nearly two quarts of blood pass through this “filter” every minute(2).
PREPARES TOXINS FOR ELIMINATION - The liver not only determines what is and is not safe to enter our bloodstream, but it also converts toxins into forms that can be eliminated from the body so that they do not get reabsorbed. This process is known as detoxification, and due to the many different types of toxins we are exposed to, whether environmentally, dietary, pathogenically, or internally, liver detoxification can be affected by many different factors. Once toxins are converted, the liver delegates them to the respective organs responsible for eliminating them. For instance, excess estrogen (fat-soluble hormone) will be converted to a water-soluble form, so that it can be eliminated through urine (kidneys) or sweat (skin).
HELPS REGULATE BLOOD SUGAR AND FAT STORES - When glucose (the smallest form of sugar) is present in the blood, insulin is released from the pancreas and shuttles the glucose into cells to be converted into fuel. The glucose that remains is converted by the liver into storage forms of glucose, including glycogen and triglycerides (stored in fat tissue). Similarly, when glucose levels are low, the adrenal glands respond by releasing cortisol to break down these stored forms of glucose, which then have to be converted (again, by the liver), back into glucose.
MAKES BILE - A lovely sounding word, bile is essential to two important functions:
It binds to certain fat-soluble toxins, which get absorbed by fiber, then escorted out of the body through feces. Most (99%) of bile is reabsorbed into the body, and without adequate dietary fiber, the toxins bound to bile will be reabsorbed with it.
It breaks down dietary fats into fatty acids that are needed to regulate inflammation, for eye, skin, and hair health, for cellular health, and can be used as a fuel source. Rather than being used as important nutrients for your body, fats that are not broken down into fatty acids will be eliminated through feces.
symptoms of liver toxicity
SYMPTOMS OF A TOXIC LIVER
If you have any of the following symptoms, it’s a good idea to get your liver assessed by a qualified practitioner, so that you can safely and effectively detox your liver.
psoriasis, eczema, or dermatitis
acne
chronic headaches
constipation
inflammatory and autoimmune disease
chronic fatigue
unexplained weight gain, or difficulty losing weight
trouble controlling blood sugar levels
Simply put, if you have a poor reaction to any environmental toxin or drug, you can be sure that there is likely a liver detoxification problem.
SOURCES OF ENVIRONMENTAL AND DIETARY TOXINS THAT BURDEN THE LIVER
As we discussed earlier, toxins come in many forms, such as excess hormones, food additives, herbicides and pesticides, heavy metals, carcinogens, byproducts from overgrown pathogens like yeast or bacteria, waste from parasites, medications, alcohol, caffeine, etc..
Here is a list of things you may not realize could be contributing to liver toxicity:
drinking water
cookware
cigarette smoke
car exhaust
poor quality supplements
dental fillings and metal hardware
air
certain nutrient deficiencies
how does liver detoxification work?
LIVER DETOXIFICATION PHASES
Many are familiar with the fact that the liver has many phases of detoxification. For the sake of this article, I am going to discuss Phase I detoxification and Phase II detoxification.
It’s important to remember that liver detoxification varies widely from person to person based on genetics and toxic load. But the best thing we can do is to educate ourselves on how to support them as best as we can, and if things still don’t seem right, get evaluated by a practitioner who can help support you more specifically.
PHASE I LIVER DETOXIFICATION
Simply put, Phase I liver detoxification begins breaking down toxins, and in doing so, creates compounds that are more toxic than the original.
Phase I handles many types of toxins like chemicals from foods, medications, alcohol and caffeine. A series of enzymes collectively known as Cytochrome P450 are primarily responsible for the detoxification in Phase I.
Cytochrome P450 enzymes work in two ways (2):
They neutralize toxins, making them non-toxic, and water-soluble so that they can be removed from the body, OR…
They convert toxins to a more chemically reactive form that makes it easier for Phase II enzymes to neutralize them, making the toxins more toxic in the meantime
This means that it’s important for both Phase I and Phase II to be well supported. Toxins that are made more toxic by Phase I that cannot be effectively eliminated by Phase II, will be reabsorbed into the body, and cause further health problems.
It’s important to know that for every toxin metabolized by Phase I detoxification, a free radical is generated.
WHAT IS A FREE RADICAL?
Free radicals are common byproducts of all metabolic processes, and are the reason it’s important we consume a wide variety of antioxidant foods on a daily basis.
Here’s a great description from the National Library of Medicine (3):
“A free radical can be defined as any molecular species capable of independent existence that contains an unpaired electron in an atomic orbital. The presence of an unpaired electron results in certain common properties that are shared by most radicals. Many radicals are unstable and highly reactive. …
“These are highly reactive species, capable in the nucleus, and in the membranes of cells of damaging biologically relevant molecules such as DNA, proteins, carbohydrates, and lipids. Free radicals attack important macromolecules leading to cell damage and homeostatic disruption.”
Put another way, free radicals are unstable molecules, due to an unpaired electron, that damage other cells and tissues around them. In order to be neutralized, they need to be restabilized by having an electron donated by another molecule (antioxidants).
One of the most important antioxidants for neutralizing Phase I free radicals is glutathione, which we will discuss later in the post.
PHASE II LIVER DETOXIFICATION
Phase II liver detoxification takes the more toxic compounds, and adds a chemical to them which either neutralizes the toxin, or makes it water-soluble so that it can be eliminated through urine or sweat.
The process of adding a chemical in Phase II is called conjugation. Depending on the type of toxin being dealt with, each toxin will go through a different conjugation pathway, requiring different nutrients.
All phases of liver detoxification require that energy-production in cells is functioning well, primarily the mitochondria within cells. We’ll get into that more later, but what’s important to remember right now, is that supplements to support liver detoxification include both nutrients to support the pathways of liver detox, as well as cellular health within liver cells.
When the mitochondria are not functioning well, Phase II liver detoxification will slow down, causing a buildup of toxins that cannot be eliminated.
Conjugation pathways of Phase II liver detoxification include:
glucaronidation
sulfoxidation
glutathione
amino acid
methylation
sulfation
acetylation
foods for liver detoxification
Here’s a list of factors that will slow or inhibit liver detoxification:
magnesium deficiency, and deficiency of other minerals
low-protein diet
benzodiazapines
antihistamines
stomach acid blocking medications
toxins caused by overgrown bacteria in the intestines
grapefruit juice (decreases activity of Cytochrome P450 enzymes)
low anti-oxidant diet
deficiency in B vitamins
use of food dyes
use of NSAIDs (non-steroidal anti-inflammatory drugs)
Before we get into what supplements to take for liver detoxification, it’s important to know it is not a good idea to support Phase I liver detox without also supporting Phase II liver detox.
When answering the question, “what supplements should I take for liver detoxification?”, we have one more factor to consider:
LIVER CONGESTION
Remember, your liver is a filter. Before detoxification can occur, the liver needs to determine what is a toxin and what isn’t. It accomplishes this by filtering. If it is congested with fatty liver deposits, it cannot filter the blood effectively.
Fatty deposits in the liver, sometimes known as non-alcoholic fatty liver disease, are commonly caused by poor blood sugar regulation, and all that entails, such as:
diet high in refined foods
low fiber, protein, and quality fats in the diet
poor sleep
insulin resistance
poor digestion
adrenal dysfunction
Briefly put, fatty liver deposits are caused by the constant need to convert glucose into fat, and fat into glucose, in order to maintain energy production. To learn more about how this process works, read this article.
what supplements should I take for liver detoxification?
Here’s what you came for.
SUPPLEMENTS AND FOODS TO SUPPORT PHASE I LIVER DETOX
Support for Phase I is more about stimulating Phase I enzyme activity, whereas Phase II and liver decongestion will focus more on nutrients needed to facilitate each process.
brassica vegetables, such as cabbage, broccoli, cauliflower and Brussels sprouts - contain multiple chemical factors that stimulate both Phase I and Phase II detoxification enzymes.
Oranges, tangerines, caraway seeds, and dill seeds - contain limonene, which induce Phase I and Phase II liver enzymes.
B vitamins, specifically B1 (thiamin) and B3 (niacin) - these nutrients are known to activate Phase I liver detox enzymes. Foods rich in B vitamins are sprouted whole grains (why sprouted?), organ meats, and nutritional yeast.
SUPPLEMENTS TO SUPPORT PHASE II LIVER DETOX
This list will provide nutrients to look for when shopping for supplements, rather than specific products. Additionally, here is a complete list of high-quality supplements that contain these nutrients, that I commonly recommend to clients for liver detoxification.
Glutathione - Needed for the glutathione conjugation pathway, to convert fat-soluble toxins like heavy metals, solvents, and pesticides, into water-soluble toxins. Additionally, glutathione is a powerful antioxidant used to protect the mitochondria to support energy production in cells and protect against free radical damage by destabilizing free radicals.
Glutathione is produced from methionine and cysteine, which are amino acids (building blocks of protein). Getting adequate protein in your diet is essential to the formation of glutathione, in addition to foods that contain glutathione (asparagus, avocado, walnuts).
Glycine - Glycine is the most commonly used amino acid the human body uses to combine with and neutralize toxins in the amino acid conjugation pathway. Other amino acids are also used, such as taurine, glutamine, arginine, and ornithine.
SAM-e (s-adenosyl-methionine) - synthesized from the amino acid, methionine, SAM-e is essential to the methylation pathway and requires cofactors choline, vitamin B12, and folic acid to be synthesized.
SAM-e acts as a methyl donor to certain toxins, such as excess estrogen. A methyl group contains four atoms: one carbon, and three hydrogen. Donating this methyl group to certain toxins deactivates them.
Cysteine - also synthesized from methionine, cysteine is essential to the sulfation pathway of Phase II liver detoxification. Eating a wide variety of protein-rich foods, and supporting your digestive health (to make sure you can properly break down proteins), are the two keys to ensure you get the nutrients needed for liver detoxification.
Molybdenum - a trace mineral required for most enzymes used in sulfur metabolism (sulfation and sulfoxidation pathways).
Acetyl-Coenzyme-A (acetyl-CoA) - this nutrient is needed for the acetylation pathway to eliminate sulfa drugs (antibiotics). This enzyme is not a nutrient that can be supplemented but is produced through glucose metabolism in cells. So, going back to cellular health, if you want to increase Acetyl-CoA, make sure you are supporting your cellular health and blood sugar regulation.
Vitamin B1 (thiamin) and B5 (pantothenic acid) - both nutrients are required for the acetylation pathway and are essential to glucose metabolism, which is how Acetyl-CoA is formed.
Vitamin C - A powerful antioxidant that is necessary for many functions in the body, but in this regard, it is essential to the acetylation pathway. Vitamin C has a short half-life (is quickly metabolized and eliminated), so getting it consistently in foods (brightly colored fruits and vegetables) and supplementation is important.
SUPPLEMENTS FOR LIVER CONGESTION AND FATTY LIVER DEPOSITS
Nutrients that support the clearing of fatty liver deposits are collectively known as lipotropic nutrients. Decongesting the liver will improve liver detoxification and fat metabolism (2).
Individually these lipotropic nutrients include (4):
choline - synthesized from methionine (notice a pattern here?) and serine. Needed for the transport of fats to and from the liver via chylomicrons.
betaine - synthesized from choline, and is needed for the re-methylation of homocysteine to methionine.
methionine - needed for the synthesis of SAM-e. Also serves as an antioxidant to protect liver cells from free radical damage.
vitamin B6 - elevated toxicity increases your body’s requirement for vitamin B6.
milk thistle extract - contains a factor called silymarin, which is a powerful antioxidant that protects the liver against damage from harmful chemicals by preventing the depletion of glutathione during detoxification.
dandelion root(5) - enhances bile flow and improves liver congestion.
artichoke leaf(5) - promotes flow of fat to and from the liver.
takeaways
the liver performs many functions in the body, including the breakdown of fats, sugars, and detoxification
toxins include environmental factors, dietary factors, as well as internal factors such as byproducts and waste from bacteria and glucose metabolization, and excess hormones
the breakdown of toxins causes an abundance of free radicals, which cause damage to nerves, skin, blood, and other tissues
liver detoxification support requires improvement of bile flow, clearing of fatty deposits, good blood flow, as well nutrient support for detoxification pathways
while the focus of this article was on supplements, it’s important to remember that supporting elimination pathways in addition to liver detoxification, is equally important to ensuring you don’t reabsorb toxins. This article will teach you all about supporting elimination pathways (bowels, kidneys, skin, and lymph)
liver detoxification heavily depends on protein and other nutrients. Eating a diet rich in whole, unprocessed foods, balanced with fiber, fat, carbohydrates, and protein, is the best way to get these nutrients. Temporary supplementation will improve your efforts to support liver detoxification.
what’s next?
In Week 3 of the Supplement Mastery Series, we will be discussing what supplements to take for Skin Care.
WANT MORE OF THIS SERIES?
WEEK 2 - Liver Detoxification
Questions or comments about detoxification? Please post them in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Fernandez, Maria Luz, and Anna Gabriella Murillo. “Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions.” NCBI, PubMed, 23 May 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/#:~:text=Dietary%20cholesterol%20increases%20total%20blood,without%20affecting%20LDL%2FHDL%20ratio.&text=36%5D%20(2015)-,NHS%20(1980%E2%80%932012)%2C%20NHS%20II%20(1991%E2%80%93,HPFS%20(1986%E2%80%932016).&text=Higher%20egg%20intake%20is%20associated%20with%20lower%20prevalence%20of%20hypercholesterolemia.
Murray, M. T., & Pizzorno, J. E. (2014). The Encyclopedia of Natural Medicine (3rd ed.). Simon & Schuster.
Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010, July). Free radicals, antioxidants and Functional Foods: Impact on human health. Pharmacognosy reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
M.D., A.R. G. (2017). Nutritional Medicine (2nd ed.). Alan R. Gaby, M.D.. https://bookshelf.vitalsource.com/books/9781532322099
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. Atria Books.
WEEK 1 - What Supplements Should I take? | SUPPLEMENT MASTERY SERIES
This article is your resource for understanding supplements, how to choose the best quality supplements, what nutrients your body needs, and how to know if something more deeply rooted needs to be addressed.
What supplements should I take?
The top of a new year is often when we start reflecting on what we want out of the next year. We start to think about how we want to show up for ourselves and others.
Health is often a hot topic when thinking about future goals.
As a holistic health practitioner (excuse me while I put on my nerd glasses), I could talk about health all day!
Be aware, kittens - there is something sinister happening this time of year in the health and fitness world. Your feeds are likely getting flooded with ads for supplement solutions that will magically resolve all your symptoms.
But there is a lot to be said about quality, absorbability, and your body’s unique health needs that need to be considered before diving into supplements. Not all supplements are created equal, and many are just plain trash.
And while I do not advocate for nutritional supplements as a primary support for getting healthy, supplements commonly help my clients get "over the hump” when working to get through a particularly sticky symptom or dysfunction.
For those of you who are not working with a holistic practitioner, I wanted to make sure you have a good quality resource for understanding the purpose of supplements, and the research behind individual nutrients, specifically regarding:
liver detoxification
skin care products
anti inflammatory diet supplements
pain relief
nutrients to help bloat
constipation relief
acne systs and acne treatment
heartburn relief
and womens health
This article is your resource for understanding supplements, how to choose the best quality supplements, what nutrients your body needs, and how to know if something more deeply rooted needs to be addressed.
This is Week 1 of my Supplement Mastery Series. I invite you to follow along and subscribe for empowering health tools delivered weekly to your inbox.
WANT MORE OF THIS SERIES?
things to consider before taking new supplements
My 1:1 work with clients empowers them to understand their body’s unique health needs, so they can trust their symptoms, and take control of their health.
Sometimes that type of work includes nutritional supplement support.
However, know that using supplements to resolve symptoms without addressing the underlying cause is a waste of your money.
Always consult with a qualified healthcare practitioner before adding any supplements to your routine.
who should take supplements (and who should NOT)
When are nutritional supplements NOT a good idea?
without being properly assessed by a qualified holistic practitioner
if you are not also addressing the underlying causes of your symptoms
if any nutrients interact with the medications you are taking
if the supplement is not absorbable by your body (supplement quality, anti-nutrients, your diet, and your biochemical makeup will determine whether a nutrient can be absorbed by your body)
if your digestion does not work well (symptoms like constipation, diarrhea, chronic bloating after meals, acne, eczema, and heartburn/acid reflux, are all indications of poor digestive health)
if the nutrients you are supplementing will cause an imbalance of other important nutrients
if the product contains fillers, preservatives, sweeteners, or artificial colorings
When ARE nutritional supplements a good idea?
when additional support is needed on top of the action you are taking to address the root cause(s) of a symptom
when digestion works well (you have regular bowel movements, don’t experience chronic bloating, and have clear skin)
when food availability or dietary restrictions prevent you from getting the nutrients your body needs
after you’ve been properly assessed by a qualified holistic practitioner
when the product is good quality, containing no fillers, preservatives, sweeteners, or artificial colorings
how do I know which supplements are good quality?
Choosing quality supplements doesn’t have to be daunting.
It’s easy in the food world to tell you to only choose foods with very few ingredients that only contain ingredients you recognize as whole foods.
But it doesn’t work the same way in supplements. Ingredients listed on labels of nutritional supplements often contain big words that leave a lot of people scratching their heads.
Words like magnesium-bis-glycinate, or N-acetylcysteine.
So you can see the rules you follow for choosing good quality foods, do not apply to supplements.
To simplify this process for you, my recommendation for choosing quality supplements comes down to purchasing from a reputable supplement supplier - a supplier that is known for:
vetting the products they carry
does not allow preservatives, fillers, sweeteners, and artificial colorings into the products they carry
who pay attention to temperature control
whose sole focus is on selling supplements - not a million other products
That last one is especially important, and I will tell you why.
In general, when supplements are one small portion of a larger operation (e.g. a big-box store), it is more difficult to regulate the quality, temperature, and potential tampering (yep!) of products, than it is with expert supplement suppliers.
Options for purchasing quality supplements:
When you find a product you know you like, go to the source. Order from that company directly. They often offer discounts and rewards for frequent buyers, and you can rest assured the supplement is only passing through their hands.
Dispensaries like Fullscript, Natural Partner, and Rupa Health - These dispensaries offer a variety of brands and products that are practitioner-grade, and vetted for quality and absorbability. You can only access these dispensaries through a healthcare practitioner, but they are an excellent way to access a wide variety of brands and products, all of which are of great quality. Access my Fullscript dispensary here.
what’s next?
In Week 2 of the Supplement Mastery Series, we will be discussing what supplements to take for Liver Detoxification.
Questions or comments? Please post them in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Gaby, A. (2017). Nutritional Medicine (Second). Fritz Perlberg Publishing.
Barbaro, B., Toietta, G., Maggio, R., Arciello, M., Tarocchi, M., Galli, A., & Balsano, C. (2014, October 14). Effects of the olive-derived polyphenol oleuropein on human health. MDPI. https://www.mdpi.com/1422-0067/15/10/18508
What Supplements Should I take for Cold and Flu Season?
The truth is (and you may not want to hear this) that recommending supplements and vitamins without assessing your body’s health needs is a bad idea.
But in the case of virus care, like cold and flu season, supplements are a great way to help your immune system effectively fight pathogens that are causing your symptoms, and shorten your sick time.
I’m about to share with you my 3 favorite supplements and vitamins to keep on hand for cold and flu season.
What Supplements Should I Take?
The age-old question for nutritionists is “what supplements should I take for _____?”
The truth is (and you may not want to hear this) that recommending supplements and vitamins without assessing your body’s health needs is a bad idea.
But in the case of virus care, like cold and flu season, supplements are a great way to help your immune system effectively fight pathogens that are causing your symptoms, and shorten your sick time.
I’m about to share with you my 3 favorite supplements and vitamins to keep on hand for cold and flu season.
things to consider when adding new supplements
Clients often come to me, having been on supplements for many years, after they’d been recommended by another practitioner. And in 100% of those instances, after proper assessment, I found that the client was actually deficient in the very nutrients they were supplementing.
From a professional standpoint, it is irresponsible for a practitioner to recommend supplements without first ensuring the clients’ body can break down and absorb the nutrients effectively, or monitoring the clients’ progress while taking said supplements.
That said, I feel the supplement recommendations I make in this article are generally safe and effective for most and are high-quality products designed to be more absorbable. But it is always a good idea to check with your physician or qualified healthcare practitioner before adding any supplements and vitamins to your routine.
The following supplement recommendations are intended to be a temporary support to help your body fight the source of your cold and flu symptoms, not just mask them.
Enough about that! Let’s get to the good stuff!
my 3 favorite supplements for fighting infection
ACES + Zn, by Carlson
A mega dose of vitamins A, C, E, Selenium, and Zinc. A powerful blend to support your immune system, primarily the thymus gland, during a virus or bacterial infection.
The thymus gland regulates the production and growth of lymphatic (immune) cells, and is known to rapidly shrink as we age, causing it to function less effectively. Antioxidants are known to protect against the negative effects of aging tissues, and thus, are an important support for immune health.
Vitamin A - a fat-soluble vitamin that supports gastrointestinal health, vision, skin health, respiratory tract, and immune system. Vitamin A also acts as an antioxidant.
Vitamin C - Water-soluble, and also a powerful antioxidant, vitamin C has powerful antiviral and antibacterial properties, and is essential for the synthesis of collagen.
Vitamin E - ACES + Zn contains the most bio-available form of vitamin E to humans, which is alpha-tocopherol. It, too, acts as an antioxidant, and supports cellular health, and prevents blood clotting.
Selenium - a mineral that acts as an antioxidant (notice a pattern?), and supports thyroid hormone health, and has antiviral properties.
Zinc - an important mineral which is found to be deficient in many humans on a Western diet, essential for wound healing, digestive function, and cellular health, and has powerful antiviral properties against certain viruses. It, too, acts as an antioxidant.
Olivirex, by Biocidin Botanicals
In addition to a propietary herbal blend, Olivirex’s primary ingredient is oleuropein, extracted from olive leaf. oleuropein is known for many health benefits (2), including its antiviral (even hepatitis), antimicrobial, anticancer, anti-inflammatory, and hepatoprotective (protects liver health) properties.
NAC (N-acetylcysteine), by Integrative Therapeutics
NAC is a derivative of cysteine, an amino acid. It is a precursor to glutathione, which is a powerful antioxidant involved in energy production and liver detoxification. In this context, I recommend NAC for its powerful ability to break down mucous, acting as an effective decongestant.
I recommend NAC if cough or congestion are present with your infection.
where to find these supplements
The products I recommended here are considered practitioner-grade, and are available through practitioner dispensaries and high quality supplement shops.
Follow the link below to purchase from my online dispensary, called Fullscript.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Gaby, A. (2017). Nutritional Medicine (Second). Fritz Perlberg Publishing.
Barbaro, B., Toietta, G., Maggio, R., Arciello, M., Tarocchi, M., Galli, A., & Balsano, C. (2014, October 14). Effects of the olive-derived polyphenol oleuropein on human health. MDPI. https://www.mdpi.com/1422-0067/15/10/18508
Holistic Nutrition - What Does it Look Like to Work with a Seattle Nutritionist?
When it comes to health and wellbeing, the conventional approach often focuses on treating symptoms, which can result in temporary relief without providing a lasting solution for overall health. In contrast, Holistic Nutrition offers a more comprehensive and transformative pathway, delving into the underlying causes of illness to facilitate true healing.
The Transformative Power of Holistic Nutrition
WRITTEN BY PETRA BRUNNBAUER AT THEJORNI.COM
When it comes to health and wellbeing, the conventional approach often focuses on treating symptoms, which can result in temporary relief without providing a lasting solution for overall health. In contrast, Holistic Nutrition offers a more comprehensive and transformative pathway, delving into the underlying causes of illness to facilitate true healing.
This method is especially beneficial for addressing complex conditions like PMOS (formerly known as PCOS) and inflammation, where treating only the symptoms can overlook significant underlying issues. Holistic Nutrition places importance on the mind-body connection, recognizing that our mental and emotional states can have a significant impact on our physical health. By focusing on the interconnectedness of our physical, emotional, and mental wellbeing, it provides a more rounded and effective pathway to lasting wellness.
As we navigate the facets of Holistic Nutrition, we'll see how personalized care and a deep understanding of the mind-body connection can lead to profound and sustainable improvements in health. This isn't merely an addition to conventional healthcare; it's a transformative shift in how we understand and achieve true vitality and wellbeing.
a journey of suffering to healing
Hilary Beckwith is a Nutritional Therapy Practitioner who has lived through the healthcare system's limitations. With a long health history that included PMOS/PCOS, infertility, and chronic pain, Hilary spent years seeking answers. However, she was met with inadequate solutions and a lack of understanding about the root causes of her conditions.
Tired of band-aid fixes, Hilary took her health into her own hands. She launched an extensive research journey to understand her body's needs, which led her to become a Board Certified Nutritional Therapy Practitioner. After two decades of working in Physical Medicine and counseling chronic pain patients, she founded Well Roots in 2021. Her mission is to help individuals break the cycle of dieting and find long-term relief from their symptoms.
fundamentals of holistic nutrition
Holistic Nutrition serves as a multidimensional approach to health, aiming to create a state of balance and vitality by addressing the whole person. This is not just about food; it's about creating a lifestyle that encompasses complete wellbeing. Let's delve deeper into the three key fundamentals that underpin this approach: personalized care, the mind-body connection, and going beyond symptoms to address root causes.
Personalized Care
The cornerstone of Holistic Nutrition is personalized care. This is based on the principle that each individual is unique, with specific health needs and challenges. In this approach, a personalized nutrition plan is crafted by taking into account various factors such as one's medical history, lifestyle, and even emotional wellbeing. This tailored method aims to get to the core of the imbalances, offering solutions that are not just one-size-fits-all but designed to create lasting change in overall health and wellbeing.
Mind-Body Connection
Understanding the mind-body connection is another crucial component in the holistic approach to nutrition. This is rooted in the belief that our mental and emotional state can have a direct impact on physical health. Stress, anxiety, and other psychological factors can manifest as physical symptoms, ranging from digestive issues to chronic pain. Holistic Nutrition considers these emotional and mental aspects as part of the bigger picture in achieving overall health.
Beyond Symptoms
Conventional medicine often takes a symptomatic approach, focusing on alleviating visible or felt symptoms. Holistic Nutrition, on the other hand, seeks to address the root causes behind these symptoms. Conditions like PMOS/PCOS and inflammation often involve underlying imbalances that need to be addressed for sustainable healing. This could mean identifying nutritional deficiencies, hormonal imbalances, or even lifestyle factors like sleep and stress that contribute to the condition.
The Role of Sustainable Practices
Holistic Nutrition also pays attention to the sustainability of the practices being recommended. This includes advocating for organic produce, sustainably-sourced proteins, and mindful eating practices. The idea is that a healthier planet contributes to individual wellbeing, and sustainable practices create a virtuous cycle that benefits both the individual and the world at large.
By embracing the fundamentals of Holistic Nutrition, we open the door to a more nuanced and effective way to achieve lasting wellness. This is about empowering each individual with the knowledge and tools to take charge of their health in a comprehensive way. The objective is not just to live free of disease but to thrive in a state of physical, mental, and emotional wellbeing.
the role of lifestyle choices in holistic nutrition
Our everyday choices, from the foods we eat to the amount of sleep we get, have a tremendous impact on our overall wellbeing. Holistic Nutrition views these lifestyle elements as crucial components of health that often get overlooked in conventional healthcare settings.
The Importance of Sleep
Sleep is a foundational pillar of health that directly affects our metabolic, emotional, and cognitive functions. Poor sleep can exacerbate conditions like PMOS/PCOS and inflammation by disrupting hormonal balance and contributing to stress. Holistic Nutrition incorporates sleep quality into its comprehensive wellness plan, recognizing that a good night's sleep can significantly contribute to healing and balance.
Exercise and Physical Activity
Physical activity plays an integral role in Holistic Nutrition. Depending on an individual's condition, a specific type of exercise may be recommended. For example, someone dealing with chronic inflammation might benefit from low-impact exercises that don't exacerbate their symptoms. This customized approach ensures that the exercise regimen aligns with the individual's unique health requirements, thereby contributing to holistic wellness.
Stress Management
We often underestimate the negative effects that chronic stress can have on our health. Holistic Nutrition advocates for the inclusion of stress management techniques, such as mindfulness and meditation, into our daily routine. By actively managing stress, we can mitigate its detrimental effects on conditions like PMOS/PCOS and inflammation.
Lifestyle choices are not secondary considerations but essential elements in achieving holistic wellness. By consciously making better choices in areas like sleep, exercise, eating habits, and stress management, we can significantly impact our health for the better. This holistic viewpoint embraces the complexity of human health, allowing for a more nuanced and effective approach to wellness that is tailored to each individual's needs.
the deep dive: PMOS/PCOS and inflammation
When it comes to addressing specific conditions like PMOS/PCOS and inflammation, traditional healthcare often resorts to treating surface-level symptoms rather than exploring the root causes. This strategy usually leads to a cycle of temporary relief followed by the recurrence of symptoms, resulting in chronic conditions and diminished quality of life. Holistic Nutrition provides an alternative paradigm, one that treats the individual as a whole and aims for sustainable wellness by addressing the underlying imbalances. To understand this better, let's examine why traditional approaches fall short, how a holistic perspective differs, and the elements that contribute to long-term wellbeing.
Why Traditional Approaches Fall Short
The conventional methods for treating conditions like PMOS (Polyendocrine Metabolic Ovarian Syndrome), formerly known as PCOS (Polycystic Ovary Syndrome) and inflammation often focus on symptom management. This might involve prescribing medications such as hormonal contraceptives for PMOS/PCOS or anti-inflammatory drugs for chronic inflammation. While these treatments can provide immediate relief, they rarely tackle the root causes behind the symptoms. As a result, the individual may find themselves in a never-ending loop of medication dependency and symptom resurgence.
The Incomplete Puzzle
Many traditional approaches fail to consider the crucial role that nutrition plays in conditions like PMOS/PCOS and inflammation. Diet can either exacerbate or alleviate symptoms, yet it's often overlooked in favor of a pharmaceutical approach. This omission leaves an incomplete puzzle that fails to lead to genuine healing.
The Holistic Approach to PMOS/PCOS and Inflammation
Holistic Nutrition offers a more comprehensive pathway for managing PMOS/PCOS and inflammation. It goes beyond the symptomatic treatment and aims to uncover and address the underlying issues. This involves a personalized plan that may include not only dietary changes but also lifestyle modifications, such as exercise and stress management techniques. Each recommendation is tailored to the individual's unique constitution, lifestyle, and specific health challenges, aiming for a balanced approach that treats the body as a complex, interconnected system.
Mindfulness and Emotional Health
Emotional and mental wellbeing are often underemphasized in conventional treatments for PMOS/PCOS and inflammation. A holistic approach recognizes the significance of stress management and emotional health in alleviating these conditions. Techniques such as mindfulness, meditation, and emotional regulation strategies can play an essential role in the holistic treatment plan.
Achieving Sustainable Wellness
The ultimate goal of Holistic Nutrition is not just symptom alleviation but achieving a state of sustainable wellness. This involves a multi-faceted strategy that considers various aspects of an individual's life, from food and exercise to sleep and emotional wellbeing. By providing the tools and knowledge to make informed choices, this approach empowers us to take control of our health, leading to meaningful, long-lasting changes.
Understanding the intricacies of conditions like PMOS/PCOS and inflammation through the lens of Holistic Nutrition allows us to break free from the cycle of temporary fixes. It equips us with a more comprehensive toolkit for managing our health, aiming for a balanced state where the mind, body, and emotions function in harmonious synchrony. This is not merely about symptom relief; it's about reclaiming your life and living it to its fullest potential.
the takeaway
Understanding the nuances of Holistic Nutrition is more than an academic exercise; it's a path to reclaiming control over our own health and wellbeing. This knowledge enables us to be proactive, rather than reactive, in our healthcare journey. We're not just following doctor's orders or popping pills to mask symptoms. Instead, we're engaging in a dialogue with our own body, understanding its unique needs and imbalances, and choosing a lifestyle that supports our long-term health goals.
More importantly, the personalized and comprehensive nature of Holistic Nutrition aligns perfectly with the complex, interconnected beings that we are. This approach understands that we can't separate emotional health from physical health or isolate one symptom from the whole body. Therefore, investing time and energy into understanding this holistic approach can bring a much-needed paradigm shift. It empowers us to break free from a one-size-fits-all model of healthcare and discover approaches and practices that resonate with our individual circumstances.
By embracing Holistic Nutrition, we're not just opting for a complementary form of healthcare; we're making a life-altering decision to be in tune with our body and mind. This alignment fosters not only the alleviation of symptoms but also promotes a more fulfilled and enriching life. Because ultimately, isn't the goal to live not just longer, but better?
Holistic Nutrition provides us with the tools and insights to do just that.
what’s your story?
What is your experience with Holistic Nutrition? What is your experience with PMOS/PCOS?
How did it coincide with traditional medicine? Did your providers work together to get you the best outcome?
Share your experiences in the comments below.👇
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Why Weight Loss Medication Is NOT the Solution to Your Weight Loss Goals
One reason we gravitate toward fast weight loss methods, like weight loss medication, and even diet and exercise, is because we don’t understand what actually causes us to gain the weight in the first place.
I’m not suggesting you don’t ever choose healthy foods, or add regular movement into your routine.
But as a holistic nutritionist, I often find there are deep-rooted causes of weight gain that have nothing to do with calorie intake, and therefore cannot be solved with calorie tracking or appetite control.
Why weight loss medications aren’t working for you
The temptation for a quick solution to weight loss is REAL.
We all go through phases where we “fall off the wagon.”
Then out of nowhere, you’re blindsided with a photo of yourself, and you think, ‘Ugh! Is that what I look like?!’.
So you grab your phone and frantically search things like weight loss medications, weight loss app, calorie tracking app, and even weight loss gummies.
You want results FAST. You’re stressed, you’re worried about what other people see and think about you, you feel undesirable, or even unhealthy.
But, my friend, you have been here before.
You have tried the diets, the pills, the calorie trackers.
And yet, here you are again.
You need a different solution.
You need a solution that is longer lasting, that gets at the root of what’s causing weight gain for you in the first place. READ MORE ABOUT THE 4 REASONS YOU’VE STOPPED LOSING WEIGHT
“why am I gaining weight?”
One reason we gravitate toward fast weight loss methods, like weight loss medication, and even diet and exercise, is because we don’t understand what actually causes us to gain the weight in the first place.
I’m not suggesting you don’t ever choose healthy foods, or add regular movement into your routine.
But as a holistic nutritionist, I often find there are deep-rooted causes of weight gain that have nothing to do with calorie intake, and therefore cannot be solved with calorie tracking or appetite control.
Here are some common reasons for weight gain that you might not be aware of:
chronic stress - stress causes the release of cortisol and epinephrine, which cause glucose levels to rise in the blood. Increase in glucose triggers release of insulin, which leads to weight gain (and insulin resistance)(1,2). We tend to think of stress as being incoming events like relationship conflict, traffic, or work deadlines. But it’s important to remember your body also responds to internal factors as stress, such as elevated or low blood sugar levels, unaddressed pathogens (bacteria, yeast, parasites), and excess hormones.
liver congestion - fatty liver is a common result of a high carbohydrate diet, especially of refined carbohydrates (3). Interestingly, carbohydrates are lower in calories than protein or fat, and because of that, are prioritized in low-calorie foods.
gut pathogens - some pathogens are great at evading the immune system, and being seen on lab work. And since many pathogens thrive on the foods we eat, especially sugars, they can cause us to become more hungry than usual.
lack of sleep - sleep plays an important role in our liver health and immune function. Not prioritizing sleep can lead to increased chronic stressors.
food quality - marketing terms on food labels makes it difficult to know whether a food is actually healthy. Many packaged foods, even “health foods,” are heavily processed, causing a toxin overload. These toxins put stress on the liver, and are stored primarily in fat (called adipose tissue).
mineral imbalance - sometimes it can look or feel like we have excess weight, but it’s not always fat that causes that. Water retention occurs under chronic stress, and/or when minerals are out of balance. Minerals carry either a negative or positive charge - in order for fluid inside and outside of a cell to be balanced, we need to make sure we get a good balance of minerals in our diet.
nutritionist recommendations for effective weight loss
Before getting on the weight loss train, it’s worth questioning why you think you need to lose weight in the first place.
Our society is still filled with doctors misrepresenting weight as a measure of health, when it is simply not true.
BMI has long been outdated.
It’s all in the context, which looks different for each individual. Weight cannot, and must not, be a measure of health across the board.
To say that weight is a measure of health is irresponsible, and blatantly ignores the biochemical makeup of each individual.
Health can only be determined by an individualized assessment by a qualified practitioner. And when it comes to weight loss, it’s especially important to assess the whole body.
If it’s been determined that you do need to lose weight, here is what a nutritionist recommends for weight loss, before reaching for weight loss medication or calorie tracking apps:
weight loss tips from a holistic nutritionist
Address food quality and macronutrient balance - Many people in the US do not get enough quality plants or protein in their diet. Our climb-the-ladder lifestyle leaves us reaching for pre-packaged foods that are heavily processed or use low-quality ingredients, even if they are marketed as “heart healthy,” “low-fat,” “vegan,” etc.. Addressing the quality of foods you consume is the first thing I do when working with clients 1:1. That is why I developed a heavily researched online course to help with this.
Eliminate gut pathogens - Unaddressed gut pathogens cause a multiplicity of health problems, from disrupting neurotransmitter production, to adrenal overload, to blood sugar handling issues. What this looks like for you, is depression, anxiety, issues with sleep, not handling stress well, constantly hungry, getting “hangry” when a meal is delayed, and unexplained fatigue during the day. When a stressor goes unaddressed, it becomes chronic - this is when your body switches to danger mode - holding on to weight, shutting down cells, tissues, and organs that are non-essential to dealing with stress. Your body is doing what it’s supposed to do, but you are left with the consequences of weight gain, fatigue, and mood disorders. If you are looking for effective weight loss methods, get your gut checked.
Support detox organs - Toxins have an affinity for fat. If your body is full of toxins that it cannot get rid of, it will compensate by holding on to fat stores. Thus, supporting your detox organs, in addition to reducing your intake of toxins, is an important piece of long-term weight loss. Detox organs include:
liver: eating a diet rich in whole, unprocessed foods, especially leafy vegetables, drinking plenty of water, and eating good quality fats, will go a long way in supporting your liver.
lymph: lymph is a fluid that runs through a system similar to your veins and arteries. It is responsible for carrying away debris from damaged cells or killed-off pathogens, and carrying immune cells to places where they’re needed. Incorporating at least 15 minutes of intentional movement per day, and drinking plenty of water will help keep lymph flowing well.
sweat: your skin is a major detox organ. Finding ways to sweat every day is important to helping your body get rid of toxins. Infrared or dry sauna, cardio movement, and warm epsom salt baths are all great ways of inducing sweat. The key here, is showering right after you sweat, so that you don’t re-absorb the toxins your body is eager to remove. And (you might be noticing a pattern here), drinking plenty of water throughout the day is important to making sure you have SOMETHING to sweat out.
kidneys/urine: similar to sweat, your body excretes many types of toxins out through the urine. Know what I’m about to say? Drink plenty of water to support kidney health!
feces: Your digestive health is a big factor in ensuring you have at the very least, one good bowel movement per day. Feces are, yet, another major exit strategy for toxins. Digestive health is too complex and individualized to tell you here exactly what you need to do to optimize it, but this guide will help you determine for yourself what can be done to help you poo better.
Prioritize sleep - Not only is troubled sleeping typically a sign that adrenals are overloaded (and thus chronic stress exists), but sleep is when important healing happens in the body. It’s when tissues get to work repairing, the liver does its biggest work while we sleep, and the brain (4) flushes out toxins and waste that built up during the day (similar to lymph). Most adults need a minimum of 7 hours of quality sleep each night. Some ways to improve sleep:
get sunlight first thing in the morning
allow your eyes to see the sunset
prioritize your intense workouts before lunch, saving more calming movement for evenings
turn off all screens 2 hours prior to bedtime
put your phone to bed, away from your own bed
work to balance your blood sugar more effectively
takeaways
Before you turn to weight loss medication or calorie tracking apps, take a moment to listen to what your body is already telling you it needs.
Your body already has the answers. Restriction from food is the opposite of healthy.
You can lose weight effectively, and still enjoy the foods you love, without the guilt or shame.
If you need help learning to listen to and to trust what your body has to say, I can help.
what’s your story?
What is your experience with weight loss medications and calorie trackers?
Have you ever considered a more holistic approach? How did that go for you?
Drop your thoughts in the comments below.👇
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BLOG REFERENCES
Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.
Kahn, B B, and J S Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, U.S. National Library of Medicine, Aug. 2000, www.ncbi.nlm.nih.gov/pmc/articles/PMC380258/.
Ludwig, David S, and Cara B Ebbeling. “The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories in, Calories Out.’” JAMA Internal Medicine, U.S. National Library of Medicine, 1 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/.
Eugene, A. R., & Masiak, J. (2015, March). The neuroprotective aspects of sleep. MEDtube science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/