In wise words of Dr. Mark Hyman, it all starts with food. I challenge you to start thinking about what TYPE of food you put in your body and not the QUANTITY of food you are consuming.
Your body is an extraordinary vessel that carries you throughout life and uses the food we eat to make energy. But how are processed “food-like substances,” imitation meats, candy, oils, cured meats, and fried foods even remotely nourishing?
Not only are we depriving our body of the raw materials it needs to create energy, but we are creating an environment of chronic inflammation and imbalances that overtime, manifest in chronic disease progression.
Once we, as a society, realize that unhealthy bodies are starving for MICROnutrients as opposed to calories and MACROnutrients, we will see a dramatic shift in public health. Forget carbs, fats, and proteins; calories in and calories out. We are not robots. Real food is living and it nourishes and heals the body. It is abundant in vitamins, minerals, anti...
Don’t have time to exercise in the morning? Try incorporating a 5 minute sun salutation into your morning routine. This sequence of 12 yoga poses originated thousands of years ago in India and is usually practiced facing the rising sun in the morning.
This is a great Vinyasa style flow that helps you ease into your day by waking up the nervous system and getting the blood moving. This powerful sequence of movements allows us to be present, connect with our breath, and calm the body. It can physiologically stimulate the release of serotonin and dopamine in the brain and aids in flexibility and strength.
Complete 2-4 sets of this sequence upon waking, making sure to switch from the left side to the right side and vice versa. There are several YouTube videos you can watch on this if you are a visual learner. Try practicing this a couple times a day and awaken your inner light ✨ Namaste
I thought I would share this post from @iamwellandgood after I saw a woman guzzling a large Fruit Punch Gatorade at the gym last night. The woman was probably 50+ pounds overweight and was paying to work with a personal trainer, likely with the intent to lose weight.
I felt for that woman. She was likely drinking that Gatorade with good intention. We’ve been told that when we sweat, we need to replace lost electrolytes. But drinking that bottle of Gatorade likely completed mitigated any potential for her to tap into body. Why? Let me explain.
One of the main reasons we carry excess body weight is the inability to regulate blood sugar correctly (lets ignore the conversation of overconsumption of food for now). When we eat carbohydrates, they are converted into glucose (sugar) to feed our cells. Our body produces insulin to shuttle glucose into our cells. Without insulin, we would not be able to uptake glucose = type 1 diabetes.
But insulin is also a fat storage hormone. So if there i...
Nature hold some of the strongest health remedies known to man.
For example, sautéing minced garlic in olive oil over low heat and then placing 2 drops of the cooled oil in the aching ear was used in Greek and Roman medicine thousands of years ago for relief.
Chronic inflammation is at the core of all disease pathogenesis and is the immune systems way of signaling that something is wrong. In today’s society, it has become the norm to suppress this “SOS” response instead of addressing the underlying issue as to WHY the body is reacting.
Inflammation is a double edge sword. We don’t want too much but we also don’t want too little either. While much of chronic and auto immune disease is due to hyperactivity of the immune system (too much inflammation), too little inflammation can result from a weakened immune system and leave us susceptible to infections, certain cancers, and poor wound healing.
So while there are a number of natural anti-inflammatory remedies, treating inflammation i...
I think this is an amazing list of actionable rules to live by for a vibrant, happy, and healthy life.
Healthy living can (and should) be simple. We don’t NEED collagen pepetides, mushroom elixers, a plethora of supplements, Soul Cycle, and sprouted GF/vegan avocado toast to be healthy and well. While I will admit that I am guilty of my own advice, I always have to remind myself that simplicity is just as good.
That said, I do find enjoyment in a number of these things and if something calls you, go for it! Because what is life if you can’t experience it to the fullest? 😉 The last thing we want is the overwhelming anxiety that comes with trying to do too much, leading to resistance.
The body is transient, and most everything is temporary. It's the SUM of our actions, over a life time that leads to chronic imbalances that lead to disease. Disease really is a manifestation of these chronic imbalances in the body. Eat whole foods, mostly plants, that is adequate, balanced, and vari...
So far I have covered why I take Omega 3 fatty acids (algal/fish oil) and Vitamin D3 on a daily basis. Today, I’ll be covering the third of four supplements I believe are essential for optimal health- MAGNESIUM.
Did you know that 2/3 of Americans do NOT get the minimum recommended daily amount (RDA) of magnesium? Even further, 19% of the population doesn’t even get 50% of the the RDA. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Alright, so most of us are not getting enough, but what is it good for? Magnesium is a mineral that competes with calcium to reduce irritability in our cells. Adequate magnesium consumption and even therapeutic supplementation of magnesium shifts the body out of the sympathetic nervous system state (fight or flight) and into the parasympathetic state. Activation of the parasympathetic nervous system allows us to reduce the excitability in the body, open up the blood vessels, and promote a more relaxed and rested state. This can be especially...
Most of us have heard about Omega 3s by now. But what are they? And why are they important?
Omega-3s and omega-6s are essential polyunsaturated fatty acids (FAs)(chemical structure containing double bonds) which means we cannot synthesize them in the body and we must obtain them from the diet.
Most of us consume high amounts of omega-6 FAs from vegetable oils found in processed foods. Omega-3 consumption on the other hand is typically low, and the one we will focus on today.
Research shows that adequate omega-3 consumption supports cardiovascular and brain health while diminishing joint pain and preventing dementia. For optimal health, it is important to get a balanced ratio of omega-6 to omega-3s which is estimated to be between 1:1 and 2.3:1 respectively. Excess omega-6 FA can cause inflammation and block absorption of omega-3s as well.
There are two types of omega 3s- those containing short chain and long chain fatty acid tails. Eicosapentanaenoic acid (EPA) and docosahexaenoic acid (D...
When it comes to supplements, it would be wise to stay away from the cheapest brands like the ones you can find at Costco, Walmart, Rite Aid, and Kmart to name a few. The supplement industry, which is not regulated by the Food and Drug Administration (FDA) in the United States, is a grey market where you truly get what you pay for. If you choose convenience, you might just be peeing out expensive urine.
To ensure you are getting exactly what is on the label, go with a trusted functional medicine brand that is third-party tested and takes extra measures to ensure authenticity and high quality manufacturing such as Pure Encapsulations, Thorne Research, Orthomolecular, and Integrative Therapeutics.
So what supplements should we be taking? Let’s take a look at the top 12 supplements prescribed by functional medicine and alternative medicine practitioners (in no particular order):
* digestive enzymes (improves breakdown of food)
* magnesium (parasympathetic nervous system stimulator = calming,...
The second of four supplements I will be covering in depth is Vitamin D. Also known as the “sunshine vitamin,” our skin absorbs UVB rays from the sun to synthesize 25-hydroxyvitamin D in the blood.
Unfortunately, most of us don’t get nearly enough sun exposure to maintain adequate amounts. And even during the summer months when we think we are getting copious amounts, we slather on sunscreen which blocks the absorption of these rays. The latitude where you live, the time of day/year, the color of your skin, and how much skin you expose also must be taken into account, making it difficult to generalize recommendations.
There are two major forms of Vitamin D, Vitamin D3 (cholecalciferol) which is said to be natural and Vitamin D2 (ergocalciferol) which is more synthetic since it is derived from irradiated mushrooms. Vitamin D2 is found in a lot of fortified/enriched foods and beverages and is not as bioavailable as its D3 counterpart. Case in point, you should be choosing D3, NOT D2.
As humans, we are made up of 60% water. Not only does it keep our bodies hydrated, but it also regulates our electrolyte levels and is involved in essentially every biochemical reaction in the body. As parents, we have the influential power to teach our kids good habits. So why expose them to all these sugary beverages in the first place?
As humans, we are creatures of our environment, and are constituents of an even larger ecosystem. Like plants, we need water, sunlight, oxygen, and a pure environment to grow and thrive. Think about this: If you have a house plant that is wilting/dying, what would you do? Most rationally minded people would give the plant more water and change its environment by exposing it to more sunlight and potting it in new mineral-rich soil to support its growth.
But Tyler, changing the environment is too much work. I don’t have time to pot my plant in new soil. Why not just glue the pedals back on? Won’t it look good as new? Sure, from the outside it may look fi...