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Berberine is a compound found in several plants, including goldenseal, barberry, and Oregon grape. It has been used for centuries in traditional Chinese and Ayurvedic medicine for its potential health benefits. You may be surprised to hear about the amazing benefits of this herb, and the positive effects on our health! Here are 8 amazing health benefits of berberine a natural compound: 1. Blood Sugar Control: Berberine has been studied extensively for its ability to help regulate blood sugar levels. Research shows that berberine can improve insulin sensitivity, which helps lower blood sugar levels in individuals with diabetes or insulin resistance. By improving insulin sensitivity it has positive effects on weight loss, specifically fat loss and reducing inflammation, because having high insulin levels increases inflammation in the body. We also know that better blood sugar control improves metabolic health and has profound effects on so many aspects leading to better health outcomes overall. 2. Heart Health: Berberine may have several beneficial effects on heart health. It has been shown to lower levels of LDL cholesterol and triglycerides, which are both risk factors for heart disease. Additionally, berberine may help reduce blood pressure and improve overall heart function. Additionally, Berberine also possesses antioxidant properties, meaning it can neutralize harmful free radicals that contribute to oxidative stress and damage to cells, including those in the heart and blood vessels. By scavenging free radicals, berberine may help protect against oxidative damage and support overall cardiovascular health. 3. Weight Management: Studies demonstrate that berberine may aid in weight loss and management. It may help reduce appetite, increase metabolism, and improve the body's ability to burn fat, making it a potential supplement for those looking to lose weight. Berberine has been shown to activate an enzyme called AMP-activated protein kinase (AMPK), which plays a key role in regulating metabolism. By activating AMPK, berberine may help increase the body's ability to burn fat for energy, leading to greater calorie expenditure. Berberine also inhibits the formation and accumulation of fat cells. It has been shown to suppress the differentiation of pre-adipocytes into mature fat cells, thereby reducing fat storage in the body. 4. Anti-Inflammatory Properties: Berberine has been found to have anti-inflammatory effects, which reduces inflammation throughout the body. Chronic inflammation is linked to various health problems, including metabolic syndrome, heart disease, diabetes, and cancer, so reducing inflammation can have broad health benefits. 5. Balanced Gut Microbiota: Berberine has been shown to have antimicrobial properties, meaning it can help fight off certain bacteria, viruses, fungi, and parasites that are associated with dysbiosis. This makes it potentially useful for treating infections, including those of the gut and urinary tract. Emerging research suggests that berberine may influence the composition of gut microbiota, promoting the growth of beneficial bacteria while inhibiting the growth of harmful bacteria. A healthy gut microbiota is associated with better metabolic health and may contribute to weight management. 6. Digestive Health: Some research suggests that berberine may help improve digestive health by promoting the growth of beneficial bacteria in the gut and reducing inflammation in the digestive tract. This could potentially help with conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Other benefits related to the digestive system and this herb are: improvement of digestive enzyme production. There are studies that have shown that berberine stimulates the production of enzymes such as amylase, lipase, and protease, which are essential for breaking down carbohydrates, fats and proteins. By enhancing enzyme activity, this can help support and promote better digestion and absorption of nutrients. 7. Brain Health: There is some evidence to suggest that berberine may have neuroprotective effects, which could help protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer's and Parkinson's. This would make sense and may be an indirect way of supporting brain health, because as we can see berberine’s positive effects on blood sugar and insulin levels, which when they are high can have a negative effect on the brain. By lowering these levels, we can support brain health! 8. Protection to the Liver: Berberine exhibits anti-inflammatory properties, which can help reduce inflammation in the liver. Chronic inflammation in the liver, often associated with conditions like non-alcoholic fatty liver disease (NAFLD) and hepatitis, can lead to liver damage and impaired function. By mitigating inflammation, berberine may help protect against liver injury and promote overall liver health. Berberine also possesses antioxidant properties, meaning it can neutralize harmful free radicals that contribute to oxidative stress and damage to liver cells. Oxidative stress plays a significant role in the development of liver diseases, including NAFLD, alcoholic liver disease, and liver fibrosis. By scavenging free radicals, berberine may help reduce oxidative damage and support liver function. As one can see, the potential health benefits of berberine are vast and multifaceted, making it a valuable addition to any wellness regimen. From its ability to regulate blood sugar levels, improve heart health to its role in weight management, inflammation reduction, and digestive support, berberine offers a natural approach to enhancing overall health and vitality. Its impact on the health of our gut microbiome and potential neuroprotective effects should not be forgotten either. As with any supplement, it's important to consult with a healthcare professional before incorporating berberine into your routine, especially if you have underlying health conditions or are taking medications. #bloodsugarmanagement #glucose #insulin #insulinresistance #cardiovascularhealth #bloodsugar #metabolichealth #brainhealth #optimalhealth #inflammation #bloodpressure #weightloss Scientific Studies: Berberine is a potential alternative for metformin with good regulatory effect on lipids in treating metabolic diseases Berberine, a Herbal Metabolite in the Metabolic Syndrome: The Risk Factors, Course, and Consequences of the Disease Berberine Ameliorates Obesity by Inducing GDF15 Secretion by Brown Adipocytes Berberine activates thermogenesis in white and brown adipose tissue Biological properties and clinical applications of berberine Berberine and Its Role in Chronic Disease Berberine ameliorates chronic kidney disease through inhibiting the production of gut-derived uremic toxins in the gut microbiota Synergistic effect of berberine hydrochloride and dehydrocostus lactone in the treatment of ulcerative colitis: Take gut microbiota as the target Berberine improves glucogenesis and lipid metabolism in nonalcoholic fatty liver disease Medical Disclaimer: Information provided is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this email for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Maintaining adequate levels of Vitamin D in the body has emerged as a foundation of good health, with research continually unveiling its myriad benefits. From bolstering immune function, to supporting our bones and reducing the risk of advanced cancers, this essential micronutrient, now recognized as a hormone, plays a vital role in overall well-being. Research has shown that there are vitamin D receptors in the nervous system, cardiovascular system and endocrine systems! One of the most accessible and natural ways to ensure sufficient Vitamin D levels is through sun exposure. Just 15 minutes of sunlight on unprotected skin can kickstart the body's synthesis of this vital nutrient. However, in our modern lifestyles, where indoor activities and sunscreen use are prevalent, opportunities for natural sun exposure can be limited. Especially during the winter months, individuals residing above the latitude line connecting Atlanta and Los Angeles may find it challenging to obtain adequate Vitamin D from sunlight alone. The angle of the sun's rays becomes too shallow to trigger the skin's production of Vitamin D, leading to a heightened risk of deficiency. For those who cannot rely on sunlight for their Vitamin D needs, dietary sources and supplementation become crucial. Foods such as fatty fish, fortified dairy products, and mushrooms can contribute to intake, but often, they may not provide enough to meet daily requirements, particularly during the winter months. In such cases, supplementation under the guidance of a healthcare professional can help bridge the gap and ensure optimal Vitamin D levels. Regular monitoring of blood levels is also recommended to tailor supplementation to individual needs accurately. Certain populations are at a higher risk of Vitamin D deficiency, including older adults, people with darker skin, individuals with limited sun exposure, and those with certain medical conditions. For these groups, proactive measures to maintain adequate Vitamin D levels are paramount for overall health and well-being. The benefits of maintaining optimal Vitamin D levels extend beyond immune support, bone health and cancer prevention. Additional advantages include: Bone Health: Vitamin D facilitates calcium absorption, promoting healthy bones and reducing the risk of osteoporosis and fractures. Muscle Strength: Adequate Vitamin D levels have been linked to improved muscle strength and function, reducing the risk of falls and enhancing overall mobility, especially in older adults. Heart Health: Vitamin D may play a role in supporting cardiovascular health by regulating blood pressure, reducing inflammation, and improving endothelial function. Mood Regulation: Research suggests that Vitamin D may contribute to mental well-being by regulating neurotransmitter function and influencing mood. Cognitive Health: Adequate Vitamin D levels have been linked to better cognitive function and a reduced risk of cognitive decline and dementia in older adults. Healthy Pregnancy: Maintaining optimal Vitamin D levels during pregnancy is important for fetal skeletal development and may reduce the risk of complications. Reduced Risk of Certain Cancers: Some studies suggest that sufficient Vitamin D levels may be associated with a lower risk of certain cancers. Improved Insulin Sensitivity: Vitamin D may play a role in improving insulin sensitivity and reducing the risk of type 2 diabetes. Support for Autoimmune Conditions: Adequate Vitamin D levels may help modulate immune responses and reduce the risk of autoimmune diseases. Skin Health: Vitamin D may support skin health by promoting wound healing, reducing inflammation, and protecting against certain skin conditions. Reduced Risk of Respiratory Infections: Studies show that maintaining optimal Vitamin D levels may help reduce the risk and severity of respiratory infections. Overall, ensuring adequate Vitamin D levels in the body is crucial for supporting numerous aspects of health and well-being. However, it's essential to maintain a balance and avoid excessive Vitamin D intake, as too much can also have adverse effects on health. Consulting with a healthcare professional for personalized guidance is recommended. My recommendation when supplementing Vitamin D. More to come on supplementation and why I use Vitamin D with Vitamin K. #bonehealth #hearthealth #insulinsensitivity #brainhealth #vitamind #functionalnutrition #supportyourbody #hormones #vitamins #micronutrients

When we go for our yearly check up, we will hopefully get a blood work up that includes a fasted glucose. Glucose is commonly used as a marker to see how well we are managing our blood sugar, but today’s blog is to explain how this one maker has limitations, and what blood markers should be used to monitor your body’s ability to maintain good blood sugar. 3 reasons why glucose may be considered a poor marker in monitoring our body's ability to regulate blood sugar: Short-Term Fluctuations: Missed High Glucose Readings Throughout the Day: High fasting glucose during the day can also do harm to your body in other ways: 1. Reduced cognitive performance 2. Depression and anxiety 3. Skin issues such as acne 4. Poor sleep 5. Higher stress levels 6. Sexual dysfunction Insulin Sensitivity: Glucose levels alone do not always indicate how well the body is responding to insulin. Insulin sensitivity plays a crucial role in blood sugar management, and assessing it requires a more comprehensive approach. When you eat and take in glucose your pancreas releases the hormone insulin, which helps clear glucose from your bloodstream. But if you consistently spike your glucose levels with high glycemic foods then your body has to produce large amounts of insulin to deal with it. Overtime, this can cause insulin resistance, which can lead to a whole host of issues such as heart disease, kidney disease, diabetes, infertility, and Alhemier’s disease. As one can see, managing our blood sugar is complex, and just getting a measurement for fasted glucose does have its limitations. This next section explains how assessing other biomarkers can provide a more comprehensive evaluation and give more insight into our ability to maintain blood sugar. Markers I Use in My Practice to Assess Blood Sugar Management: Hemoglobin A1C Fasting Insulin Triglycerides Apo B Uric Acid I use these 5 key markers to assess blood sugar, so we can keep tabs on blood sugar health here AND now AND in the long term! Hemoglobin A1C (HbA1c) This test measures your average blood glucose over the past three months. It is expressed as a percentage and an optimal range is between 4.1 - 5.4%. *** It is important to note that hemoglobin A1c is one of the last things to change in metabolic dysfunction. By the time this rises, you could be well on your way to insulin resistance. Fasting Insulin Insulin is the key hormone for maintaining stable glucose. When one consumes carbohydrates, the body secretes insulin to help shuttle glucose from the blood into the cells for storage and energy for the muscles and the brain. Many may not realize, but insulin affects every single cell in your body, including, your bones, your brain, your muscles and your skin cells. Catching this at an early stage can prevent bone loss, brain health issues, heart issues and more. But it needs to be caught early… by testing early. Optimal levels for insulin are 2.0 - 8.0. Triglycerides Yes, triglycerides show us how well your body is regulating your blood sugar! Triglycerides are a type of lipid stored in fat cells. When we eat too much we store these unused calories. High triglycerides are an indication of excessive energy consumption, mostly in the form of processed carbs, alcohol and sugar. Elevated triglycerides increase one's risk of cardiovascular diseases by creating more dangerous plaques within the lining of the blood vessels. When there are excess triglycerides, the plaque within the arteries is more likely to rupture, leading to a cardiovascular event (heart attack or stroke). Optimal triglycerides should be below 100. (And above 50…I will need to do another blog post on low Triglycerides, which can be an issue as well). Apo B Apolipoprotein B (apo B) is a protein attached to cholesterol particles in your bloodstream, known as lipoproteins. The particles that have an Apo B attached are more likely to cause plaque build in in your arteries, which can narrow blood vessels. Therefore, knowing your Apo B value can be highly valuable in determining your risk for heart disease, because high levels of Apo B are associated with metabolic syndrome and insulin resistance. High levels of Apo B can also be an indicator of excess consumption of saturated fats and too many omega 6 fatty acids in the diet. Optimal range for Apo B is 0 - 90. 5. Uric Acid Uric acid is the breakdown of nucleic acids (which come from proteins), as well as alcohol and fructose. When uric acid levels are high, we often see mitochondrial dysfunction, which means that the “powerhouse of the cell” that makes energy from glucose is now shunting to store this energy as fat. High uric acids levels have been found to be a strong predictor for the development of obesity, diabetes, cardiovascular disease, coronary artery disease, stroke, high blood pressure, nonalcoholic fatty liver disease, gout, chronic kidney disease, kidney stones, and Alzheimer's disease, with studies identifying several mechanisms by which uric acid may drive these conditions. In a true “viscous cycle”, obesity and insulin resistance themselves may also raise uric acid levels. Higher levels of insulin increase uric acid by inhibiting its excretion via the kidneys (the main way we excrete uric acid). Optimal levels of uric acid are 3.0 - 5.5 for females and 3.5 - 5.9 for males. While fasting glucose is commonly used for assessing blood sugar control, it falls short of providing a complete understanding of an individual's metabolic health. It is my hope that this blog post has highlighted the limitations of relying solely on a fasted glucose measurement and emphasizes the importance of considering a range of biomarkers for a more comprehensive evaluation. In essence, managing blood sugar goes beyond a single measurement, and incorporating a variety of biomarkers enables a more informed approach. This comprehensive perspective not only enhances our ability to detect early signs of metabolic dysfunction, but also empowers individuals to take proactive steps toward optimizing their metabolic health. #bloodsugarmanagement #glucose #insulin #insulinresistance #cardiovascularhealth #bloodsugar #metabolichealth #brainhealth #optimalranges #optimalhealth #inflammation #bloodpressure #uricacid Medical Disclaimer: Information provided is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this email for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

In the realm of nutrition, two categories stand out—macronutrients and micronutrients. While macronutrients, comprise of proteins, carbohydrates, and fats, providing our bodies with an energy source, micronutrients, consist of vitamins and minerals, which are essential for normal metabolic function. The nutrient density of a food, is primarily driven by micronutrients and amino acids, that play a pivotal role in maintaining overall health. Our bodies require around 40 different micronutrients for proper physiological function. Sadly, a prevalent issue in today's industrialized society is the deficiency of these vital elements due to a lack of nutrient-dense foods in our diets. Energy density, referring to the number of calories in a given amount of food, is often misleading when nutrient density—the concentration of essential nutrients—is overlooked. Surprisingly, vegetable oils and sugar contribute about 36% of the calories in a typical American diet, offering little to no micronutrients. Shockingly, more than half of Americans are deficient in key micronutrients like zinc, calcium, magnesium, vitamin A, vitamin B6, and vitamin E. Additionally, one-third face deficiencies in riboflavin, thiamin, B12, folate, vitamin C, and iron. Consider this comparison: Four teaspoons of table sugar deliver 60 calories in carbohydrate form, but lack any essential nutrients. In contrast, a small sweet potato with the same calorie count provides B vitamins, phosphorus, magnesium, iron, copper, manganese, zinc, and chromium—precisely the micronutrients needed to metabolize carbohydrates. The distinction between whole, unrefined, nutrient-dense foods and refined, nutrient-poor options is striking. Choosing nutrient-dense foods, such as sweet potatoes, ensures that your body receives a comprehensive set of essential nutrients in one package, facilitating effective energy metabolism. In contrast, nutrient-poor foods like sugar make withdrawals from your body's energy bank account without making deposits. Consequences of Nutrient Deficiency: Poor Immune Function Premature Aging Cardiovascular Disease "Diabesity" Hormone Imbalances Thyroid Dysfunction Blood Sugar Imbalances Sleep Issues Joint and Bone Issues Brain Imbalances Anemia Understanding and prioritizing nutrient density in our food choices is not just a matter of preference but a crucial step towards a healthier, more vibrant life. By making informed decisions about the foods we consume, we can proactively contribute to our body's well-being and longevity. Check out the next blog where I will supply you with a list of nutrient dense foods! #nutrientdense #nutrientdensity #macronutrients #micronutrients #longevity #brainhealth #hearthealth #vitamins #minerals #functionalnutrition

A quick message I wanted to share, as I was someone who a little over a year ago was told by my Ob-gyn, that with my hormonal symptoms could be helped by putting me on birth control. I know I am not the only one who has been told this, and so many do go on Birth Control to manage perimenopause/menopausal symptoms. Here are a few facts I wanted to share to help women understand they ARE NOT the same thing. 1️⃣ Birth control is aimed to prevent pregnancy by inhibiting ovulation, whereas hormone replacement therapy (HRT) is designed to supplement declining hormone levels during perimenopause and menopause. 2️⃣ Birth control typically contains a combination of estrogen and progestin to prevent pregnancy, whereas HRT may involve estrogen alone or a combination of estrogen, progesterone and testosterone tailored to each person and their hormone levels. 3️⃣ The doses of hormones in birth control and HRT differ; birth control has lower hormone levels, while HRT is adjusted to address specific hormonal imbalances associated with perimenopause and menopause. 4️⃣ Lastly, the goals of these interventions are distinct – birth control focuses on contraception, while HRT addresses symptoms like hot flashes, mood swings, as well as heart health, brain health and bone density loss that can occur during perimenopause and menopause. Improving support for women during perimenopause and menopause involves increased awareness, destigmatization of menopausal symptoms, and personalized plans that may include HRT and BHRT, if appropriate. As well as support declining hormone levels with diet, appropriate exercise, stress management, and we can’t forget about healthy digestion and detoxification! #liveyourbestlife #takecontrolofyourhealth #hormones #hormonebalance #HRT #BHRT #perimenopause #menopause #hormonehealth #hearthealth #brainhealth #bonehealth #longevity

Savor the perfect balance of flavors in this quick and delicious Shrimp and Asparagus Stir-Fry. Tender shrimp, crisp asparagus, and a medley of ingredients come together effortlessly. Whether paired with steamed rice or cauliflower rice, it's a delightful dish that makes this an easy mid-week meal. Upgrade your dinner routine with this tasty stir-fry! Ingredients: 2 pounds large, peeled, with tail segments intact and deveined 1 teaspoon sea salt 1 teaspoon Asian Sesame Oil 1 tablespoon tamari 1 bunch asparagus, ends trimmed and stalks peeled if thick and woody 2 tablespoons peanut oil 2 cloves garlic, minced 1 tablespoon peeled and minced fresh ginger 1 green onion, cut on the diagonal into 1 inch pieces 2 tablespoons Chinese rice wine Fresh cilantro for garnish Steamed rice for serving or riced cauliflower Directions: Place the shrimp in a glas bowl and add the salt, sesame oil, and tamari. Toss to coat. Cut the asparagus into pieces about 2 inches long. In a large wok or sauté pan over medium heat, heat the peanut oil until it shimmers. Swirl the pan to coat evenly with the oil. Add the garlic, ginger, and shrimp and toss and stir until the shrimp are evenly pink on both sides, about 1 minute. Using a slotted spoon or a skimmer, transfer to the shrimp bowl. Add the asparagus to the pan and toss and stir over medium-high heat until bright green, about 1 minute. Add the green onion and rice wine. Cover the pan and cook until the asparagus is tender-crisp, about 2 minutes. Return the shrimp to the pan and toss and stir just until heated through, about 1 minute. Pour into a shallow bowl and garnish with cilantro leaves. Serve with steamed rice, or cauliflower rice.

Warm up your winter evenings (and leftover lunches) and impress friends and family with this leek, parsnip, and ginger soup – a flavorful blend that not only delights the palate but also supports your immune health. The zesty kick of ginger adds a refreshing twist while providing antioxidants to bolster your defenses against seasonal challenges. Serve as a side dish or appetizer to your choice of main course. Ingredients: 2 tablespoons extra virgin olive oil 2 cups leeks (sliced) 2 tablespoons peeled and minced ginger root 5 cupped roughly chopped parsnips 1 ¼ cup dry white wine 5 cups chicken bone broth or vegetable broth Salt and ground black pepper to taste Paprika to garnish Directions: Heat the oil in a not stick pan. Add the leeks and ginger and cook slowly for 2-3 minutes, until the leeks start to become soft. Add the parsnips and cook for 7-8 minutes longer until they begin to become soft. Pour on the wine and stock or water and bring to a boil. Lower the heat and simmers for 20-30 minutes, or until the parsnips are tender. Purée in a blender or food processor until smooth. Season to taste (salt and pepper). Reheat and garnish with lig

Tis the season for joy, connection, and a bit of indulgence! As we approach the festivities, let's navigate the holidays with a blend of nutrition wisdom and stress-busting strategies. Here's your guide to savoring the season without compromising your well-being. Give yourself some grace, but know when to rein things in We will all have a cheat meal or holiday indulgence, it is going to happen!!! So when it does, what should you do? Enjoy the moment and realize that it does not have to be continual. You have choices. Waiting to start over the next day or the next week/next month/next year is going to cause a lot more “damage” than just shaking it off in the moment and encouraging yourself to start over at the next meal or even the next bite of food. Don't let the “all or nothing” mindset tell you otherwise. You Do You One of the toughest things that can happen during the holidays is getting pulled in too many directions and having too many things on your plate. I find that is when it can be hardest to stick to exercise routines, eating habits, sleep schedules, etc. BUT, it is really IMPORTANT to be unapologetic about your personal health habits and set boundaries in order to keep your physical and mental health on track. Maybe you have stopped eating dessert and refined carbs to support your blood sugar levels, let your loved ones know so they can support you in this goal. Maybe you need that morning run or walk or workout to feel like yourself, don’t feel guilty about it, just get it in and enjoy your day…and maybe even invite a family member or friend to get in on it too! Amidst all the holiday business, focus on getting as much healthy food as possible in your body. What does this look like on a typical day during this busy time of year? Start the day with a high protein breakfast >>> skip the carbs, they will create sugar cravings later and then a blood sugar crash that will drive you back for more once you have used those carbs up! Try these egg recipes or this chia seed pudding to get you off on the right foot. Throughout the rest of the day focus on real meals, instead of snacking. We often forget that we even ate a snack and end up going back for more and those calories of mindless snacking can add up! Instead make sure your meals contain the following: Micronutrients (vitamins, minerals, fatty acids) - basically focus on real food that is not found in a box or carton and you will get your micronutrients in! Find your fiber - helps to lower your blood sugar, feeds your microbiome, which can also improve metabolic health, and also support healthy bowel movements. Some of the best sources are cia seeds, flax seeds, avocado, beans, vegetables and whole fruits. Bring in some probiotic rich foods - A couple of bites of fermented food goes a long way to support your gut microbiome. Find your Omega’s 3s - fatty fish, chia seeds, walnuts, flax seeds are all great choices. Stay hydrated - Electrolytes are a key component of healthy hydration. Physiologically, here’s what happens when your electrolyte levels are dialed in: Maintain steady energy. Potassium and magnesium support the processes that convert stored energy (calories) into usable energy (ATP). Electrolytes also impact energy by regulating hormones, maintaining fluid balance and blood pressure, regulating heartbeat, promoting restful sleep, and much more. Improve cognitive function. Electrolytes, especially sodium, regulate fluid balance in and around the brain. They also help transmit signals between neurons—which literally allows us to think. Goodbye brain fog! Support fasting. When you consume carbohydrates, the pancreas secretes insulin to store excess glucose for use later. But insulin serves other purposes as well—such as telling the kidneys to retain sodium. When you stop eating carbs (such as during a fast), the absence of insulin allows the kidneys to release sodium. Replacing that lost sodium with an electrolyte solution can help you continue to feel good on a fast.. Support a low-carb diet. Low-carb diets are sometimes referred to as “fasting-mimicking diets.” Just like fasting, low-carb diets minimize the release of insulin, which signals your kidneys to excrete sodium. The fewer carbs you eat, the more sodium you lose—and the more sodium you need to replace. Do your best to get your movement in! Sign up for a class at your local gym. Use a tracker if this helps motivate you. Use an app or online workout program to help with exercise motivation. Exercise in the morning, usually the best way to get it in! Grab a friend or loved one and go for a walk outside. Remember, it's okay to say "no" and prioritize your health habits. Whether it's setting boundaries, choosing nutrient-rich meals, staying hydrated, or finding time for movement, let this guide be your compass to navigate the holiday season with balance and mindfulness. Here's to a joyful and healthy celebration!

Indulge in the festive flavors of the season with our arugula, spinach, cranberry, and walnut salad. This vibrant medley of fresh greens, tart cranberries, and crunchy walnuts is a delightful dance of textures and tastes. Tossed together with a zesty vinaigrette, it's the perfect addition to your holiday table—bringing a burst of color and a hint of sweetness to every bite. Embrace the joy of the holidays with this refreshing and nutritious salad that's as visually appealing as it is delicious! Ingredients: 3 tablespoons olive oil 2 tablespoons white wine vinegar 1/2 cup plus 2 tablespoons dried sweetened cranberries 3 cups loosely packed baby spinach leaves 1 1/2 cups loosely packed baby arugula 1/2 cup shelled walnuts 1/4 cup goat cheese crumbles fresh cracked pepper and kosher salt Instructions: Combine olive oil, vinegar and 2 tablespoons cranberries in a food processor. Process until berries are finely chopped, about 30 seconds. Allow to set for 30 minutes at room temperature. Pour dressing into the bottom of a salad bowl. Add in remaining ingredients. Season with salt and pepper. Toss to combine and coat in dressing.

Over the years, I've fielded numerous questions from clients and friends about creatine. It seems the common perception links it exclusively to bodybuilders or, in some cases, misguided fears of kidney damage. Today’s post is to dispel those myths and celebrate creatine—the most evidence-based supplement on earth, backed by over 50 years of studies. I've personally embraced it daily for its myriad benefits. Whether you're a fitness enthusiast, an athlete, or simply someone eager to enhance overall well-being, creatine has something valuable to offer. Take the next step and unlock the wonders of this versatile amino acid today! What is Creatine? Creatine, an amino acid primarily stored in skeletal muscles, plays a vital role in producing ATP—the body’s immediate energy source. Half of our creatine comes from consuming foods like meat, fish, and eggs, while the rest is synthesized in the liver and kidneys from amino acids. Why Take It? What Is Creatine Good For? The body's demand for creatine rises with regular strenuous exercise or muscle damage. For athletes, creatine becomes a key player in efficiently generating energy for optimal performance. More creatine stored means more energy available for active muscles, improving athletic performance. Beyond the athlete's world, creatine has demonstrated benefits, from lessening muscle breakdown in individuals with sarcopenia to supporting cognitive function in aging populations. - Aids in muscle growth and recovery - Cognitive benefits and brain health - Bone density benefits - Improved athletic performance - Increases cellular hydration - Safe and effective for nearly everyone How should I take creatine? Does timing matter? I swear by Thorne's micronized creatine monohydrate powder. It's colorless, odorless, and boasts enhanced solubility, making it a breeze to mix in water. Just one level scoop (5 grams) with at least eight ounces of water or your preferred beverage daily is all it takes. Consume it 30-90 minutes before or after exercise. While creatine is best absorbed around physical activity, the key is consistency. Choose to take it before, during, or immediately after a workout—whatever ensures regular intake. You can vary the time based on your day, but aiming for your workout window is recommended. Do I have to “load” creatine? Some opt for a loading phase, but it's not obligatory. Taking 2-5 grams/day is just as effective without the initial 20 grams/day loading phase (5 grams 4X per day for 4-5 days). Lastly, for peace of mind, every batch of Thorne's NSF Certified for Sport® supplement undergoes rigorous testing. It's a guarantee that it complies with label claims and is free from over 200 substances banned by major athletic organizations—no stimulants, narcotics, steroids, diuretics, beta-2 agents, or masking agents. So, ready to make creatine your daily ally? Join the journey to a healthier, more energetic you! https://us.fullscript.com/welcome/whatishealth/store-start

Conditions such as gout, diabetes, heart attacks, obesity, and sleep apnea may seem unrelated at first glance. However, when we dive deeper, we discover a shared root cause that unites them: insulin resistance. Insulin resistance, a metabolic condition where the body's cells become less responsive to insulin, plays a central role in the development of these seemingly disparate health issues. But if you do the research, it's the common denominator, that connects what looks to be unrelated issues. Consider someone who has had a heart attack and they receive focused care from a cardiologist. While the immediate concern is the cardiovascular event, a broader lens reveals that insulin resistance is often at the core of this crisis. The same applies to someone who has diabetes, obesity, and even conditions like gout, sleep apnea, PCOS, and the list goes on — all can be traced back to the common root of insulin resistance. As a Functional Nutritionist, my approach is to connect the dots between these seemingly unrelated conditions. By recognizing the shared root cause, we shift the narrative from isolated conditions to a comprehensive understanding of health. Rather than addressing each condition independently, we address the body's inability to regulate insulin, which will create a more effective and integrated strategy for long term health and wellness. Understanding and addressing insulin resistance will provide a more comprehensive perspective to all conditions listed in the tree. It also allows us to appreciate the interconnectedness of these health challenges while addressing the root cause, which will lead to far better outcomes and long lasting well-being. #insulinresistance #insulin #rootcause #dietmatters #sleepissues #functionalnutrition #lifestyle

A healthy gut is the cornerstone of overall well-being, influencing everything from digestion to mental health. Surprisingly, not all signs of an unhealthy gut manifest in typical digestive issues. It's a complex system that can affect various aspects of your health. Let's delve into some signs and symptoms that your gut may be in need of attention. Digestion: Constipation/Diarrhea: Irregular bowel movements are common indicators of gut health issues. Gas/Bloating: Persistent bloating and excessive gas can signal imbalances in your gut microbiota as well as indicate signs of SIBO (small intestine bacterial overgrowth) or SIFO (small intestine fungal overgrowth). Acid Reflux: Chronic acid reflux may suggest an imbalance in the gut environment. Mouth: Foul Breath or Bad Taste: The health of your gut can influence the freshness of your breath and the taste in your mouth. Poor Oral Health: Imbalances in the types of bacteria throughout your digestive system can adversely affect your oral health, contributing to things such as gum disease and tooth decay. Brain: Foggy Brain: A "foggy" or unclear mind might be linked to gut issues affecting cognitive function. Mood Swings: The gut-brain connection is powerful; imbalances in the gut can contribute to mood swings. Anxiety/Depression: Emerging research highlights the role of the gut microbiome in mental health. Headaches: Chronic headaches may be connected to gut inflammation or microbial imbalances. Skin: Acne: Skin issues, including acne, can be influenced by the gut's condition. Eczema/Rosacea/Psoriasis: Inflammatory skin conditions may be related to gut health. Immune System: Autoimmune Disease: Some autoimmune conditions are linked to disturbances in gut function. Frequent Colds: A compromised gut can weaken the immune system, leading to frequent illnesses. Other: Fatigue: Persistent fatigue may be a sign of nutrient malabsorption or energy regulation issues in the gut. Thyroid Function: The gut plays a role in thyroid hormone conversion; imbalances can affect thyroid function. Sleep Issues: Disruptions in the gut microbiome may contribute to sleep disturbances. Hormone Imbalances: Gut health can impact hormonal regulation, affecting various bodily functions. Recognizing these signs can be the first step in addressing gut health. It's crucial to note that gut issues aren't confined to gastrointestinal symptoms; they can manifest in diverse ways throughout the body. If you're experiencing any of these signs, uncovering the root cause(s) can help guide you toward a path of gut restoration and overall well-being. After all, a healthy gut is the foundation for a vibrant, thriving body and mind. #guthealth #microbiome #dysbiosis #brainhealth #thyroidhealth #hormones #sleep #fatigue #nutrientdeficiencies #leakygut #oralhealth #digestion