Stress Management is a Natural Appetite Suppressant
There’s more to it than meditation and breathing - did you know that your stress response system interferes with hormone balance, blood sugar levels, metabolism, and sleep?
The truth about stress management and long-term health
It’s no secret that stellar stress management techniques are essential to holistic wellness.
But have any of your healthcare providers ever explained why or how?
There’s more to it than meditation, breathing, and bubble baths - did you know that your stress response system interferes with hormone balance, blood sugar levels, metabolism, and sleep?
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.
I’m about to walk you through the ins and outs of how your stress response works, and how that impacts what you see on your annual bloodwork (and why you wake up at 2:00 am - it’s not because you have to pee!).
In this article, you’ll learn:
how your body responds to stress
internal and external causes of stress
how stress is connected to female reproductive hormones, sleep quality, and blood sugar levels
what you can do to improve stress management, and ditch the sleep gummies, appetite suppressants, metabolism rate calculators, and blood sugar monitors
how your body responds to stress
Stress is a normal part of the human existence, and is modulated by the Autonomic Nervous System. This automated system has evolved to protect us, to keep us alive. Survival of the fittest!
The amount and type of stress you incurred throughout your life plays a big part in how well your body responds to stress.
Evolution has not been able to keep up with the types (and amounts) of stress we encounter in our modern world, and because of that, you are wired to respond to every stressor as though it is a tiger.
Let me explain.
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Your body responds to stress by way of the Autonomic Nervous System, meaning, it responds automatically in response to a feedback system. That feedback system is modulated by the HPA axis (or hypothalamus, pituitary, adrenal axis) [1].
HERE’S HOW IT WORKS:
stressor or danger is sensed, and fight or flight response (a part of the Autonomic Nervous System) activates, signaling a cascade of events
the hypothalamus releases Corticotropin Releasing Hormone (CRH)
the increase in CRH signals the pituitary gland to produce AdrenoCorticoTropic Hormone (ACTH)
ACTH travels to the adrenal glands, signaling them to release stress hormones such as cortisol, adrenaline, and noradrenaline
these hormones begin the processes of energy metabolism (to fight or flee the stressor), and increase blood flow to large muscle groups, heart, and lungs
When the stressor is dealt with, the fight or flight response is turned OFF, and the body returns to rest and digest mode, another part of the Autonomic Nervous System.
here’s where things go wrong
Stress management becomes more difficult and necessary when the HPA axis has been overworked. This happens when stressors are left unaddressed and the threat causes a continuous stimulation of the fight or flight response.
HERE’S THE MISSING PIECE:
Stressors are not exclusively external, such as traffic, relationships, or work deadlines.
Your brain views internal stressors as just as much of a threat to your survival. According to your brain, every argument you have with your partner, every time you run late for a meeting, every unaddressed emotional trauma, and every gut pathogen, is a tiger.
Back in the nomadic days of human existence, stress management more commonly entailed external stressors, such as:
predators (tigers, lions, bears, snakes, etc.)
lack of shelter
exposure to extreme heat or cold
avalanche, rockslide, or mudslide
injury
poison from food sources
hunger
Consider, also, that these stressors likely did not present themselves multiple times a day, either, as modern stressors do.
Examples of modern stressors that activate your fight or flight response:
poor blood sugar regulation
toxins in processed foods, air, water
unaddressed emotional trauma
caregiving
negative self-talk
people-pleasing behaviors
unaddressed infections or gut pathogens (candida, mold, parasites, bacteria)
cell damage from free radicals
busyness with little regard for rest. (burnout)
poor or untimely exposure to light
exercising in the evening or night time, or overexercising
toxic burden on the liver, due to medications, recreational drugs, hormone imbalance, constipation, excess glucose, or poor liver health
how chronic stress affects your health
Hormone imbalance symptoms, weight gain, insomnia symptoms, and stress headaches are signs you should not ignore. These are all common signs of poor stress management, and can be helped without medications, sleep gummies, or appetite suppressants.
Take another look at the HPA axis. Components of this feedback system are also components of other important feedback systems, including the HPT (hypothalamus, pituitary, thyroid) axis, and the HPG (hypothalamus, pituitary, gonadal) axis.
If the HPA axis is chronically activated, this will interfere with thyroid health and hormone balance, impacting inflammation levels, the immune system, affecting sleep quality, blood sugar levels, and so much more [2,3,4,5].
To dedicate enough space to discuss each of these components and their correlation with chronic stress would require many more blog posts. I have developed this online course to help you dig into it deeper.
ways to improve your stress management skills
As a fellow human living in the twenty-first century, you probably know that stress management is not as simple as flipping a switch. But you do have more control than you might think.
The difficult truth is it comes down to what you value. Stress management often requires the difficult self-reflective question:
Do your actions align with what you value?
You have control over:
who you spend your time with
when and what you eat
whether or not you choose to say ‘no’ or communicate boundaries
whether or not you choose to seek mental health support
Signs of prolonged chronic stress often include:
suppressed immune system (never get sick)
overactive immune system (always get sick)
waking up tired, no matter how much you sleep
energy drop in the afternoon
“hangry” when meals are delayed
catch your second wind in the evening or at night (“night owl”)
signs of hormone imbalance (irregular periods, PMS, mood fluctuations)
feeling troubled on the inside, but calm on the outside
weigh gain around the middle
5 WAYS TO BUILD STRESS MANAGEMENT SKILLS FOR LONG-TERM HEALTH:
practice saying ‘no’: you don’t owe anyone an explanation
start a journal: writing is a proven effective way to process emotions and thoughts. Keeping it in your head leads to rumination, whereas writing is a path to an end. Need help getting started? Try this.
balance your macronutrients: focusing more on quality protein and green vegetables will support blood sugar levels, and reduce susceptibility to candida, bacteria, and parasite infections. I developed this PDF guide to help you get started.
get help: I cannot recommend therapy enough, but finding the right therapist can be challenging. With the right fit, therapy can be the scariest and most beautiful things you can do for yourself. Here’s a great resource for finding a therapist.
pick a day to really rest - and follow through!: it’s easy to get caught up in what “rest” looks like, but I think it’s different for every person. My recommendation? Engage in joy. Pick an activity, typically it’s going to be something you claim to “never have time for”, and dedicate time to doing it, with no multi-tasking.
instead of watching your favorite show while working on finances - just watch your favorite show
instead of doing a craft project while listening to an intense self-help book - just enjoy your craft project
get the picture?
want to dig deeper?
The REBALANCE Masterclass gives you the education and practical tools you need to reset your metabolism, feel more rested when you wake up, and gain control of your hormones.
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ADDITIONAL RESOURCES
BLOG REFERENCES
Slominski A. (2009). On the role of the corticotropin-releasing hormone signalling system in the aetiology of inflammatory skin disorders. The British journal of dermatology, 160(2), 229–232. https://doi.org/10.1111/j.1365-2133.2008.08958.
Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601
Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian journal of endocrinology and metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573
Kahn, Barbara B., and Jeffrey S. Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, American Society for Clinical Investigation, 15 Aug. 2000, www.jci.org/articles/view/10842.
Hannibal, Kara E., and Mark D. Bishop. “Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation.” OUP Academic, Oxford University Press, 1 Dec. 2014, academic.oup.com/ptj/article/94/12/1816/2741907?login=false.
Calorie Deficit and Low Calorie Snack Ideas
…low-calorie diets and calorie deficits are a surefire way to ensure you slow your metabolism over time and destroy your relationship with food, and view your body as a threat.
Food is a main source of nourishment for humans, and when you begin labeling it as good or bad, and disregard your body’s queues for hunger (or other symptoms and signs), food becomes a threat and source of anxiety.
Put differently, calorie deficits and low-calorie diets are harmful to mental health, deprive your body of nutrients, and do not address the underlying root-causes of symptoms.
Is calorie deficit really the best way to lose weight?
The short answer is no.
In fact, low-calorie diets and calorie deficits are a surefire way to ensure you slow your metabolism over time and destroy your relationship with food, and view your body as a threat.
Food is a main source of nourishment for humans, and when you begin labeling it as good or bad, and disregard your body’s queues for hunger (or other symptoms and signs), food becomes a threat and source of anxiety.
Put differently, calorie deficits and low-calorie diets are harmful to mental health, deprive your body of nutrients, and do not address the underlying root-causes of symptoms.
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.
Weight management is commonly listed on my clients’ list of health concerns or goals, but as a holistic practitioner, we focus on non-scale victories, although most begin to shed weight after addressing root causes.
In this article, you’ll learn:
why calories in vs. calories out isn’t working for you
harmful effects of dieting
how to know if you’re eating enough calories
reasons for weight gain that do not involve calories
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
CLICK HERE to read more about weight loss from a holistic perspective.
calories in vs. calories out
For decades, we’ve heard you must burn more calories than you eat in order to lose weight. And as much as I hate to say that is technically true, it’s not as simple as making sure the number on your Pelaton screen is higher than the number on your calorie deficit calculator.
Here’s why.
First off, your body burns calories in ways that you do not have control over, and are not easy to measure. Additionally, your body preserves calories during chronic stress. The complexity of calculating if what you are consuming is less than what your body is burning or holding onto is far too dependent on each individual for calorie deficit techniques to work in most people.
Here are some things to consider before you download a calorie deficit calculator:
calorie restriction slows metabolism over time (1, 2) - The human body is great at adapting! Research shows that the body adapts to long-term calorie restriction, rapid weight loss, and frequent high-intensity workouts, by significantly decreasing RMR (resting metabolic rate).
weight gain and weight loss are modulated by hormones, not calories (3, 4) - hormones that modulate hunger and satiety (ghrelin and leptin, respectively) have an impact on what and when you eat, but more importantly, studies have shown that the main hormone involved in metabolism, insulin, is a driver of belly weight gain, and is further affected by cortisol levels (another hormone).
Put differently, stress, sleep, and blood sugar handling have far more to do with weight gain and weight loss than calories.
the liver is responsible for clearing excess hormones - the liver is responsible for finding and neutralizing toxins for elimination. In addition to many other types of toxins, excess hormones are considered toxins that must be cleared from the body so as not to cause imbalance. If your liver is congested, produces poor-quality bile, or is struggling with detoxification efforts, your body is holding on to toxins, which are stored in fat tissue, and your body will make more fat tissue to accommodate that storage need. Supporting your liver is essential to weight loss attempts.
harmful effects of using calorie deficit calculators for weight loss
The harmful, long-term impacts of dieting are what should concern you most about tracking calories. But as humans, we tend to react the most strongly when a strong emotion is attached, as is often the case with your body.
Feelings of inadequacy, brokenness, and above all, fear, are all common reasons we turn to dieting. Those are all real emotions and should be approached with gentleness, compassion, and curiosity, not deprivation.
COMMON REASONS FOR DIETING:
you’re afraid of others seeing you as unhealthy or ugly
you judge yourself for how you look in photos and in the mirror
you’re afraid that gaining weight means you are unhealthy or have done something wrong
you or others have placed a responsibility on you to be and stay attractive to your partner (as in high-control religion)
you’ve been told by years of reality television, magazines, social media, and pornography, that thin is beautiful (and fat is not)
you’ve learned from growing up in a home that negatively talked about food or bodies, that food is and enemy or a problem to be resolved
HARMFUL EFFECTS OF DIETING AND CALORIE DEFICIT
metabolism slows with calorie restriction
chronic stress due to self-judgement
loss of intuition, ignoring hunger signals, and signs of dysfunction
judgment of others - the belief that certain foods are inherently “good” or “bad” causes us to inevitably judge others as well as ourselves
negative self-talk activates the Sympathetic Nervous System and is a threat to the brain
over-exercising is a form of stress
carbs have fewer calories than protein or fat - low-calorie snacks and low-calorie foods are generally higher in carbohydrates, contributing to insulin resistance and further impacting your ability to lose weight
signs you’re not eating enough calories
you feel peck-ish or hungry at the end of the day
it becomes more difficult to lose weight
you feel cold easily
your periods are changing
constipation
increased anxiety or depression symptoms (or both)
non-calorie causes for weight gain
As we discussed earlier in the article, calorie deficits are not effective for weight loss for many people, but especially perimenopausal women, because too many other factors are at play.
Addressing hormone imbalance, chronic stress, blood sugar levels, and liver health is essential, and should be a priority over calorie deficit calculators, when trying to lose weight.
HERE ARE SOME NON-CALORIE CAUSES OF WEIGHT GAIN:
UNADDRESSED GUT PATHOGENS - Common pathogens that infiltrate the gut include candida albicans, parasites, overgrown bacteria, helicobacter pylori, and mold toxins. These pathogens and stimulate a chronic stress response that negatively impacts hormone balance, in addition to leaving behind toxic byproducts that further instigate a stress response and overwork the liver.
CHRONIC EXTERNAL STRESS - Having a highly stressful and busy life is not what our bodies were meant to do. Your body has not yet evolved to understand the difference between the danger of a tiger or lion, and the stress from trying to meet a work deadline. According to your brain, it’s all tigers. And not evaluating and addressing external stressors is causing harm to your health and preventing you from meeting your weight loss goals. YOU ALWAYS HAVE A CHOICE:
when, what, and how you eat
who you spend your time with
whether or not you say ‘no’ or communicate boundaries
whether or not you seek help for past traumas, anxiety, or depression
how you approach sleep
LIVER HEALTH - The liver takes on a lot, and it is heavily impacted by the toxins you take in with food, medications, drugs, air, and water. But it is also impacted by blood sugar levels. The liver is responsible for dealing with your roller-coaster energy levels all day, by converting glucose into fat, and fat into glucose (read more about it here). This constant conversion throughout the day causes fatty liver deposits that impair your liver’s ability to neutralize and clear toxins, even excess hormones!
BLOOD SUGAR LEVELS - Regulating blood sugar levels is more than eating several small meals a day (I would argue that if you are getting enough protein, fat, and veg, you would not need to eat several small meals a day to regulate blood sugar levels). Blood sugar levels are modulated by the adrenal glands (your stress responders) and in doing so, stimulate the Sympathetic Nervous response (fight or flight). Those who eat a vegetarian or vegan diet, eat a lot of processed foods (even foods marketed as “healthy” can be heavily processed), or track calories, are more susceptible to insulin resistance issues, and will have trouble with weight loss, sleep, and anxiety.
TOXIC OVERLOAD - Toxins come from many different sources, including processed foods, medications, recreational drugs, air, water, pesticides, and the byproducts of pathogens that get into the gut. Toxins that cannot be eliminated due to poor hydration, constipation, or inactivity, will get reabsorbed into the body. And toxins love fat - many of them have an affinity for fat tissue, and in order to create enough storage for your toxic load, your body will create or hold onto fat tissue.
IMBALANCED HORMONES - I’m not just talking about periods or PMS symptoms. Hormones aren’t only for reproduction. They modulate stress, sleep, hunger, periods, blood sugar, and digestion. When liver and adrenal health are struggling, hormones will become out of balance, and when left unaddressed, the problem just gets worse.
so, what?
Wipe your tears, friend. Your body is doing exactly what it’s supposed to do, and the scale numbers are telling you that.
But before you download that calorie deficit calculator app, let’s figure out what the REAL cause of your weight gain is, so you can feel good about food, and your body again.
was this helpful?
Please share your thoughts and questions in the comments below!
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BLOG REFERENCES
Knuth ND;Johannsen DL;Tamboli RA;Marks-Shulman PA;Huizenga R;Chen KY;Abumrad NN;Ravussin E;Hall KD; (n.d.-b). Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring, Md.). https://pubmed.ncbi.nlm.nih.gov/25236175/
Johannsen, D. L., Knuth, N. D., Huizenga, R., Rood, J. C., Ravussin, E., & Hall, K. D. (2012, July). Metabolic slowing with massive weight loss despite preservation of fat-free mass. The Journal of clinical endocrinology and metabolism. https://pmc.ncbi.nlm.nih.gov/articles/PMC3387402/#:~:text=Despite%20relative%20preservation%20of%20FFM,or%20caloric%20restriction%20are%20maintained.
Ludwig, D. S., & Ebbeling, C. B. (2018, August 1). The carbohydrate-insulin model of obesity: Beyond “Calories in, calories out.” JAMA internal medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC6082688/#:~:text=Insulin%20injection%20into%20the%20central,hunger%20and%20causes%20weight%20gain.
Janssen J. A. M. J. L. (2022). New Insights into the Role of Insulin and Hypothalamic-Pituitary-Adrenal (HPA) Axis in the Metabolic Syndrome. International journal of molecular sciences, 23(15), 8178. https://doi.org/10.3390/ijms23158178
Ashwagandha for Anxiety and Anxiety Symptoms
There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.
In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.
If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.
Potential root causes of anxiety symptoms
I love ashwagandha!
In fact, I've used ashwagandha and a variety of other adaptogenic herbs recommended to me by an herbalist, to support my own healing and anxiety symptoms.
But what I'm also doing is finding and addressing the root causes of my symptoms. My anxiety and blood sugar issues were not caused by not taking ashwagandha, nor will they be resolved long-term by taking it.
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 of their anxiety symptoms so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Click here to view our website disclaimer.
In this article, you’ll learn:
one commonly-overlooked cause of anxiety symptoms
my favorite lab test for finding root causes
long-term relief for anxiety symptoms
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
the root cause you won’t see on your annual bloodwork
There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.
In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.
If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.
I’m talking about… CLOSTRIDIA INFECTION.
Some species of clostridia bacteria are known to cause symptoms of anxiety, blood sugar issues, and sleep issues, due to their relationship with dopamine.
I'd bet good money that your GP is not testing for clostridia on your annual bloodwork (and that's why practitioners like me are here!)
a closer look at clostridia
The image below is a snapshot of specialized lab results from a person I worked with who had all of the symptoms mentioned above.
Specifically, we're looking at the 'HPHPA' marker.
You’ll notice that for HPHPA, 208 is the MAX we should see on this test. This test detected levels of 1511, it’s literally off the charts!
Here's what having high levels of HPHPA means for your anxiety symptoms:
HPHPA is a metabolite of a certain group of Clostridia bacteria found in the GI tract, including Clostridia sporogenes, Clostridia caloritolerans, and Clostridia botulinum, among others.
Additionally 4-cresol (also shown in the image above) is a metabolite produced specifically by Clostridia difficile (you may have heard this called “C-diff”).
High markers of HPHPA and/or 4-cresol means that there is a likely infection of certain types of clostridia bacteria in the GI tract.
These types of Clostridia are known to inhibit the enzyme responsible for breaking down dopamine, called dopamine-beta-hydroxylase.
Too much dopamine might seem like a good thing, right?
Dopamine feels great at the moment, but when it's chronically maxed, it infiltrates the sympathetic nervous system, resulting in a constant fight or flight response, modulated by the sympathetic nervous system.
PUT MORE SIMPLY:
Elevated Clostridia metabolites prevent the breakdown of dopamine, causing a chronically stimulated fight or flight response, potentially resulting in anxiety symptoms, sleep issues, and blood sugar issues.
addressing root causes for anxiety symptoms
I am a big advocate for seeking licensed professional support for your mental health and wellness. And to be clear, I do not claim to be a mental health professional, nor do I offer treatment from that perspective.
What I can (and do!) help with is supporting nutritional factors for signs and symptoms of neurotransmitter dysfunction and hormone imbalances, often rooted in the gut or diet.
I believe that addressing mental health and wellness often requires a multi-faceted approach that requires care from an integrative support team. So, in addition to your other licensed mental health practitioners, it may also be worth considering a nutritional approach to addressing your anxiety symptoms.
HERE’S WHAT THAT MIGHT LOOK LIKE
If Clostridia infection has been detected on this specialized blood panel, this very well may be one factor in your anxiety symptoms, and the heightened fight or flight response may also be causing blood sugar issues and sleep issues.
Clostridia is a type of bacteria, and the types found here that disrupt dopamine breakdown, are found specifically in the digestive tract.
Eradicating Clostridia, or any type of bacterial overgrowth in the gut, requires a strategic and holistic approach.
The short-term fix would be a round or two of prescription antibiotics from your GP or other physician and/or anti-anxiety medications. These can both be helpful, but may not support the long-term issue.
THE LONG-TERM SOLUTION OFTEN ENTAILS:
addressing digestive health as a whole, including digestive enzymes, stomach acid support, intestinal tissue healing, bowel movements, and liver health
temporary restriction of carbs and sugars that feed bacteria
nutrients to break down biofilm, a sticky film in which the bacteria live and hide
potent antimicrobial botanicals shown to eradicate bacterial pathogens
carefully curated probiotics to rebuild the microbiome after we’ve killed off the invaders (antibiotics, even botanicals, kill all bacteria, even the beneficial ones)
FAST FORWARD
After 4 weeks of addressing root cause factors, we re-tested the client whose lab results were shown above, and found the HPHPA markers came down significantly:
So, you can continue taking ashwagandha for the rest of your days to help with your anxiety symptoms, blood sugar issues, and sleep issues.
OR...
You could seek long-term solutions by finding a qualified practitioner who is trained to find the root causes of your anxiety symptoms.
WANT TO TALK ABOUT IT?
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Irio
Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels
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.
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
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
Looking for information more focused on how caffeine affects the body? CLICK HERE.
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.
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.
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.
was this helpful?
Please share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
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
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
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
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
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 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.
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
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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
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.
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:
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.
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.
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.
was this helpful?
Please share your thoughts and questions in the comments below!
DO YOU HAVE MOLD TOXICITY SYMPTOMS?
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NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
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
Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390