Alpha Health & Wellness Radio

Tired all day but wired at night, puffiness in the face, unexplained weight gain, trouble concentrating, brain fog, cravings, missing or irregular periods, acne--all can be be from an imbalance in our nervous system and cortisol levels

Today's episode dives into nutritional and lifestyle practices we can be doing day in and day out to balance our nervous system to have better hormones, gut health, energy and more optimal health.

Is calorie counting all you need to do for overall metabolism and weight management support. Blood sugar balance and insulin resistance is a CRITAL piece to metabolism that calories alone might not fix. This episode dive into who might benefit from tracking calories and macros as well as the nuance to considering blood sugar and insulin balance and how that can be achieved through nutrition and lifestyle hacks.

Eating more might be exactly what you need to help your metabolism and push past some weight loss plateaus/stagnancy (in some cases)

In this episode, I dive into what is the metabolism, how under-eating and over-stress, undernourishing can impact our metabolism (thyroid, hormones, insulin, leptin) and how we can create a healthy metabolism with abundant energy!

I also dive into some listener questions like:

-metabolism support postpartum

-how to know when to increase calories

-troubleshooting digestion that can make eating more challenging

-metabolism support into menopause and low hormones phases

My #1 digestion hack is to stop stacking! Snacking can impact our bodies migrating motor complex. I see so many bodybuilders and people in the fitness space who are eating constantly and never giving digestion a break.

*Of course, with conditions such as pregnancy, nursing or endurance athletes, there might be a need to eat more throughout the day so please consult your provider on what is best for you

Sabrina is a Doctor of Physical Therapy specializing in women's and pelvic floor health and the self-proclaimed queen of TMI! She speaks openly about bladder, bowel and sexual health and is passionate about encouraging women to prioritize their pelvic health at every stage in life. She is the creator of Floor Friendly, an app with programs and masterclasses to prevent and overcome pelvic floor dysfunction. Find her at @drsabrinabaxter and @floorfriendly on IG and TikTok

There are so many reasons we can experience breakouts.

• hormones
• liver and lymph stagnation
• gut pathogens (sibo, candida, parasites)
• stress
• gut inflammation and constipation
• blood sugar imbalances
• food intolerance

And sometimes it can be hard to pinpoint exactly why a breakout is occurring since many of these things can overlap. In today's episode I want to help you troubleshoot what could be going on in the body when you are noticing breakouts to better help you understand your own unique rhythm and a path to healing.

Confused by all the nutrition noise? Vegan, plant based, carnivore, animal based, paleo--to fast, to not to fast there is SO much confusion.

This episode will bring to light some nuance in nutrition and bio-individuality so at the end of the day you can do what works best for YOU

I can tell why so many health and wellness lovers LOVE Costa Rica. I sit down with my husband, Nick and we take you through our last week recap in Costa Rica--our full itinerary, what we were looking for our of the trip, where we stayed, what we ate, the bluezones, what we loved and why we are taking back the pura vida lifestyle

Our adrenals are crucial for energy production, thyroid health, hormone production, mood and circadian rhythm. If you want to have better hormone balance you'll want to follow these 3 (threw in a 4th) tips to better support! Support healthy + balanced cortisol levels and love on your nervous system with these tips

One of my first episodes (episode 3) was on the vegetable oils. Unfortunately that episode was removed, so 4 years later I am re-doing that original episode and diving into more things I have learned from clinical and personal experience!

Diving into many different aspects of gut health today!

-histamines in the gut

-healing gastritis

-blood in stool

-reflux. treatment alternatives and root cause

-breakouts on probiotics

-parasites

-best foods for bloating

-H pylori

-immunity and the gut

Creatine supplementation is one of the most well researched supplements on the market. The benefits don't stop at athletic and fitness performance, some literature is even showing cognitive benefits. In this episode I dive into what is creatine, where do we get it, how it works and what types of activity is is most beneficial for. This episode also touches on the benefits of zone 2 cardio as well for metabolic health, fat burn and recovery.

Today’s episode dives into our primitive instincts to heal, reduce chronic tension and trauma in the body with expert Dr. Monica Lesslie

Devoting her life to creating a full spectrum skill set, Monica is exploring the human potential around the globe through assisting in PT service projects for children with disabilities in Antigua, studying Traditional Chinese Medicine in China, volunteering with physio’s in New Zealand, being immersed in Hindu and Buddhist culture while trekking through the Himalayan Mountains in Nepal, and summiting Mt. Kilimanjaro, to name a few. One of her most challenging endeavors included volunteering as the guest Doctor of Physical Therapy at Kwa Mkono Polio Hostel with 48 children near Handeni, Tanzania.

It has been her passion and curiosity for life through which Monica discovered her true, authentic self, and her purpose. She continued to expand with a life changing 500-hour Master Yoga Training in Bali, studying Ayurvedic Wellness in California and India, training in various bodywork techniques across both coasts of the U.S., being one of the first 20 PT’s to be Myofacial Decompression Certified (Cuptherapy.com), and is now bridging the gap between Eastern and Western philosophies with Cortical Field Reeducation work. The latter may be one of the most important endeavors as it completes the circle of her approach to healing at the highest level. Monica is also the official Ambassador of Entrainment Yoga to the United States, where she can certify others to teach this beautifully awakening practice.

While she currently resides in the California Bay Area, Monica’s educational and spiritual journey is far from over. Monica endlessly pursues new ways in which to grow and enhance her experience and contribution on this earth. Through her strong teachings, she empowers others to Live Their Bliss and access their highest vitality — just as she strives to do every day.

Connect with her on instagram @dr.monicalesslie

THE ORIGINAL EPISODE (from July 2020 GOT DELETED/take down) so we are resharing!

Today I am diving into all things gut health! Our gut holds 70-80% of our immune system. In today's episode I talk about:

• What gut health means
• Some of my favorite healing foods and herbs
• How diet and lifestyle impact the gut
• How to optimize gut health 
• Inflammatory foods
• Leaky gut
• Stress and the gut

Let's connect:

Follow me on instagram: @drhalieschoff

Red light therapy has been all the rage--should you get a device or not? The truth is, we can get NATURAL red light from the sun. But in the winter months and areas that aren't seeing the sun as often, red light therapy can be a phenomenal way to reap the benefits like:

-energy

-circadian rhythm

-skin health and wound healing

-mood and anxiety

-healthy sleep

and so much more.

Be sure to tune into the episode to learn how and why this therapy can work so good to improve overall health!

Most of us are familiar with probiotics and how they work to support the gut, but do you know how they work with pre and post biotics? Postbiotics are a new form of fermented dead probiotics that can work to create a healthy balance of good bacteria (can be great for SIBO and h.pylori) while the prebiotics work to feed and support a healthy and diverse population of bacteria in the gut. Tune in to learn more and how we can support these through whole foods and supplementation,

In this episode I dive into what I learned with a whole year no alcohol despite tons of travel, weddings, and social gatherings. I also share how this journey has helped me find a sense of community and purpose that otherwise was lacking a bit.

Welcome back and Happy New Year!

Struggle to Meditate? Feel like your mind can't stop thinking about the constant to-dos? Today's episode talks about how and where to start with meditation, how it can improve sleep, stress, productivity, motivation, focus and so much more! At the end I walk you through a 7 min guided meditation/body scan for reducing tension and promoting relaxation!

The guided meditation starts at 7:35

Low T keeping you down? Struggling with slow metabolism, weight gain, muscle loss, low energy, lack of libido or just not feeling like yourself? Tune into today's episode to learn more about root causes for low testosterone and go through a female and male case study!

Feeling the impact of time change this week since turning the clocks back? Or do you ever get jet lag from travel?

Today's episode dives into circadian rhythm support that is especially crucial during the darker months of fall and winter. Restore your energy, productivity and mood with these simple and easy to implement tips!

ALL things hormones, gut and skin healing answered in today's episode. Some topics covered:

-Eating whole foods and still getting bloating

-breakouts during ovulation

-terrible cramps

-gut healing and hashimotos

-reflux before period

-eating something before morning workout (checkout my full deep dive into this on episode 163)

-Thoughts on colostrum (the one I use is linked here, code drhalie)

-all sex hormones are low including cortisol

-best ways to rebalance gut and support liver

-thyroid castor oil packs TTC

-liver health and DHEA/testosterone

-is estrogen possible with normal estrogen levels

-when to stop digestive support (HCL, enzymes)

-fatigue on period

-Acne right before period

-balancing weight loss and healing the gut

-ways to regulate nervous system (checkout episode 152)

Today's episode dives down into how my whole journey started with chiropractic. I also share tips to look for when searching for a practitioner since that is something I get asked a lot!

In this episode, we tackle the topic of menopause and delve straight into addressing hormone imbalances at their root. Menopause can bring about hormonal shifts that affect overall well-being, but we've got you covered with practical strategies and expert insights. Tune in to discover actionable steps to rebalance hormones naturally, ensuring a smoother journey through this transformative phase of life. Join us as we empower you to take charge of your health and wellness during menopause.

As the seasons change, so should our foods. I like to think of our digestive system like a fire, inspired by Chinese medicine, and it makes sense! If you struggle with slow digestion, bloating, slow gut motility, constipation or just feeling blah after you eat--checkout the tangible tips on how to use certain foods in each season to better support your digestive fire to get the most amount out of the healing foods you are eating!

Today's episode is bring it back to basics! Today we discuss no matter your unique eating habits, what are some basics to building a healthy and nutrient dense plate. Every time we eat, we should strive to build as much nutrition into that meal as we can, and in this episode I share my favorite tips on how we can do that.

Is fasting something that everyone should do? If you do it, how can you do it without disrupting hormones and supporting your own specific needs. It seems to be that there can be two camps, we should never ever fast or camp 2, fasting is great and the more the better. I tend to be somewhere in the middle.

Today's episode offers a nuanced approach to a very complex topic.

Today's podcast dives into listener questions!

-Cholesterol levels, what is important to look at, what levels are helpful in functional medicine and causes of high cholesterol

Today's episode breaks down the most common forms of functional testing I use in my practice and in what situations might be best for each specific test.

Be sure the checkout previous episodes I have done on DUTCH testing and stool testing to learn more!

Jordan Dixon joins me on the podcast today discussing the what a doula is, the benefits and things to look for in a doula if you are considering. We also discuss her miscarriage journey and her pathway to healing in the hopes that she can help someone going through a similar feat.

Connect with Jordan on instagram @themodernholistic

It is WILD to see the connection between skin conditions such as acne and gut pathogens such as parasites. In today's episode I dive into how and why I see that connection as well as some clinical pearls for a potential helpful piece to your healing journey!

Through our own healing we truly can learn a lot. When I was deal acne, I learned so much through my own journey and found ways to support myself naturally. In today's episode we:

• Explore the conventional treatments I tried before deciding to go the natural route.
• Discuss the importance of understanding the root causes of acne, such as hormonal imbalances, diet, and skincare habits.
• Discuss the common reasons for using birth control and its potential impact on skin health

• dive into the natural methods she explored to heal her acne, including dietary changes, supplements, and holistic skincare.
• Talk about the significance of a balanced and anti-inflammatory diet in supporting skin health.
• Discuss the role of stress management, sleep, and exercise in the healing process.

In this episode, we dive into the diverse world of exercise, exploring three prominent forms: Strength Training, High-Intensity Interval Training (HIIT), and Endurance Training. Tune in as I break down the unique benefits, methods, and considerations for each type of workout, helping you make informed decisions about your fitness routine.

Episode Highlights:

Strength Training

• Defining strength training and its primary focus on building muscle mass and strength

• Benefits of strength training, including increased metabolism, improved bone density, and enhanced functional fitness.
• Tips for beginners: start with bodyweight exercises, gradually progress to heavier weights, and prioritize proper form.

High-Intensity Interval Training (HIIT)

• Unpacking the concept of HIIT as a time-efficient and intense workout involving alternating periods of high-intensity exercises and rest.
• Discussing the cardiovascular benefits of HIIT, including improved heart health and enhanced endurance.
• Sample HIIT workout routines and their adaptability to various fitness levels.
• What is TRUE HIIT vs standard circuit training
• How to balance HIIT workouts into a workout routine when trying to regulate hormones

Endurance Training

• Defining endurance training and its focus on prolonged aerobic activities like running, swimming, and cycling.
• Benefits of endurance training, such as increased lung capacity, better cardiovascular health, and mental resilience.
• Training methods for building endurance, including long steady-state sessions and progressive overload.

Low intensity training such as walking (one of my personal favorites for adrenal health and fat loss), stretching, pilates, yoga etc and how you can fit all the above into a routine.

Ozempic is the latest fad touted to be the magic cure for weight loss. But does it come with risks? And why is everyone comparig berberine to ozempic? Do they have similar characteristics? Are these medications and herbals truly getting to the root cause of metabolic dysfunction?

Tune into this episode to learn more.

In this episode of Alpha Health and Wellness Radio, host Dr Halie dives into the topic of reducing toxic burden through diet and lifestyle choices. The episode explores how our food choices and lifestyle habits can contribute to toxic burden, as well as practical strategies for minimizing exposure to toxins and promoting overall health. You will walk away with free, cheap, easy and tangible steps to lowering your overall toxic burden!

Today's episode focuses on the profound connection between breath and the nervous system. Tune in to learn practical applications of utilizing breath to regulate the nervous system, explore the fascinating ways in which breath control techniques can influence our physiological and mental well-being, explanation of the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) responses, real-life applications of breath control for stress management, anxiety reduction, and improving overall well-being.

What the heck do these things mean! Can our lifestyle choices influence methylation? Join in as we explore the impact of diet, exercise, stress, and environmental factors on DNA methylation patterns. Uncover practical tips on how to optimize your methylation through healthy habits and environmental modifications.

We also explore the links between methylation and human health. Discover how aberrant DNA methylation patterns contribute to the development of diseases like cancer, cardiovascular disorders, and neurological conditions. We also highlight groundbreaking research that unravels the potential of methylation as a diagnostic and therapeutic tool and how to use whole food and lifestyle to improve methylation and how your genes are expressed.

Resources mentioned: Dirty Genes Dr. Ben Lynch

A weekend of like-minded individuals, farm to table meals cooked by a private chef, hikes, lake-house lodging and connecting with so many amazing individuals. Today we recap our past spring retreat and all the things we loved, what were the main takeaways from our experience and our retreatants, our favorite parts, and what we look forward to bringing into future retreats.

Todays episode is based on being stronger, healthier and better together with your partner and loved ones. A huge complaint I hear all the time in clinical consults is how to get my partner on board for the health and wellness changes.

In this episode where I am joined by my husband, Nick, we dive into:

- our health journeys together

- tips for navigating optimal wellness as a couple

-getting your partner on board with healthy living (tips and tricks, education, communication etc)

-working through traumas and life stressors

-small and sustainable actions that you can start taking

-preconception health for men and women (low tox lifestyle, important nutrients, sleep, stress)

-navigating eating and routines with different hormonal needs.

Connect with Nick on instagram or Tiktok @nickchiiz

Proper hydration is a very important pillar of health, but are you over hydrated and under mineralized? We need proper mineral balance to absorb and utilize water at the cellular level. Minerals help support healthy metabolism, energy production, balanced hormones, thyroid production and so much more.

In today's episode we cover: how much water should you drink per day, whole food forms of minerals and electrolytes, my favorite clean electrolyte powders, all the buzz about adrenal cocktails; what are they, what do they support and how to make them.

Blood sugar control is crucial for healthy and balanced hormones. Signs of imbalanced blood sugar can include:

• acne
• inconsistent or irregular periods
• feeling hangry
• needing to eat every 2 hours
• fatigue/lack of energy
• dizziness if haven't eaten

Todays episode dives into hormonal changes we can see with blood sugar imbalances and lifestyle and nutritional habits we can use to improve!

Whether you are a college or grad student or are looking for simple and tangible ways to work toward better health and healing while on a budget--then this episode is for you!

In this episode:

-chat about eating healthy in a dining hall (doing the best you can)

-supporting your body with free and tangible tactics

-buying groceries (best options and different places to shop to save, buying certain things in bulk etc)

-tips I used in chiropractic school and undergrad 

-healthy living tips we utilize today to eat nourishing foods 

Progesterone is the key hormone for healthy fertility, regular ovulation, and also has positive impacts on our metabolism, mood, and has powerful anti-anxiety qualities! 

Many people I see in clinical practice are struggling with optimal progesterone levels.

Do you suffer from bloating, gas, skin issues, energy dips or stomach aches following meals? You might be suffering with intestinal permeability ie leaky gut or potentially a food sensitivity. BUT what is the root cause? Are food sensitivity tests the best for helping you establish the root cause of your gut issues? Tune into this weeks episode to hear my thoughts!

Sourdough is ancient preparation of wheat to make it more digestible, higher in nutrients, lower in anti-nutrients, high in gut supporting probiotics and lower in gluten content. 

This episode dives into tips on how to homestead this better belly, gut friendly bread at home! We will cover:

-Tips on creating a starter

-Health benefits 

-Where to get a starter if you don't create from scratch (cultures for health is a great resource)

-Types of flour (organic wheat vs einkorn)

-How fermentation improves digestion and reduce anti nutrients found in grain 

-Things you can experiement with

-What the fermentation and baking process looks like 

Animal based eating has gained tons of popularity in the last year and for good reason! Although I am not a fan of "fad" diets by ANY means, I think there are many awesome gut, hormone and nutrient dense components of the animal based diet.

In this episode we cover: