The Functional Nurse Practitioner

In today's thrilling episode, we venture into the frost-kissed fields of natural menopause management, with a special spotlight on a plant shrouded in mystery and snow: Siberian rhubarb. Beyond its icy exterior lies a tale of traditional remedies, scientific scrutiny, and potential relief for those navigating the fluctuating seas of perimenopause and menopause. But we're not just brushing past folklore and anecdotal whispers; we're diving deep into the heart of science-backed information, dissecting studies, and unraveling the facts behind the hype.

In this episode, we're not just scratching the surface. We'll dissect the layers of Siberian rhubarb's past, its journey from the rugged terrains of Siberia to the forefront of herbal remedies for perimenopause and menopause. How does it stand against the tempest of symptoms like hot flashes, mood swings, and sleep disturbances? Is it the beacon of hope for many, or merely a mirage in the vast desert of menopausal relief options?

Join us as we sift through research, and examine the cold, hard facts. We're here to illuminate the path, offering clarity and insights into what could be a natural alternative in the world of menopause management. Tune in, as we embark on this enlightening journey, shedding light on the enigmatic Siberian rhubarb – one scientific study at a time.

In this enlightening episode, we dive into the sweet world of honey and its impact on health, particularly for those managing diabetes. We'll explore honey's unique properties, from its natural sugars and nutrients to its potential benefits in blood sugar regulation and anti-inflammatory effects. Join us as we discuss the latest research findings and debunk common myths. Whether you're a honey enthusiast or simply curious about natural health remedies, this episode is packed with insights and advice to help you harness the sweet power of honey in your journey toward better health. Don't miss out on this buzz-worthy exploration of nature's liquid gold!

In this insightful episode, we are embarking on an enlightening journey into the often underestimated world of dietary fiber. Today's episode isn't just a casual chat about nutrition; it's a deep dive into the science-backed benefits of fiber, guided by research and insights. We're here to uncover the complex role fiber plays in our health, from aiding digestion to influencing longevity. You'll discover the mechanisms behind its power and how integrating more fiber into your diet can lead to profound health transformations. Expect to be equipped with numerous scientific references and practical tips that illuminate the path to better health through the wonders of fiber. We outline the top 6 health benefits of fiber and then provide practical strategies for incorporating more fiber into your everyday life. Join us as we unravel the layers of this essential nutrient and reveal strategies for a more vibrant, fiber-rich life.

In this eye-opening episode, we dive deep into the astonishing world of Spirulina, an ancient algae that's making waves in the modern health and wellness sphere. Prepare to be amazed as we uncover Spirulina's shocking array of health benefits, from boosting brain function and enhancing physical performance to its powerful antioxidant and anti-inflammatory properties.

Our discussion reveals not just the nutritional value of Spirulina but also its surprising role in supporting mental well-being, combating chronic diseases, and even its potential in anti-aging and longevity. Whether you're a fitness fanatic, a health-conscious individual, or simply curious about natural superfoods, this episode will leave you astonished at how much Spirulina can do for your health. Join us as we uncover the secrets of this green gold and how it can transform your approach to wellness.

As always, I recommend doing your own research with regards to brands of supplements. Spirulina you may want to check out: https://amzn.to/4aH5g3j, https://amzn.to/3TNKAzI, https://amzn.to/4cUHmU2, https://amzn.to/3PLoDAc, https://amzn.to/43NkuRX, https://amzn.to/3xvEvQV

In this enlightening episode, we delve into the critical concept of metabolic flexibility. Our discussion begins with a foundational overview of metabolism, highlighting the distinct roles carbohydrates, fats, and proteins play in energy production. We explore the intricacies of metabolic pathways, specifically glycolysis (sugar burning) and beta-oxidation (fat burning), shedding light on how these processes fuel our bodies during different activities and states of rest. The episode concludes with practical advice on how to enhance metabolic flexibility.

In this episode, we delve into the specifics of MCT oil, a nutritional dynamo celebrated for its impressive health advantages. If you're aiming to boost mental acuity, control weight, or elevate your general health, chances are you've encountered MCT oil. Yet, what concrete advantages does it provide, and how can it integrate effortlessly into your daily routine? We're doing more than merely enumerating the top five motives for adding MCT oil to your diet; we're thoroughly exploring each reason, underpinned by scientific evidence and practical application.

In today's episode, Dr. Eric Balcavage joins the conversation for a deep-dive into thyroid health. Dr. Eric is a doctor of chiropractic, board certified in integrative medicine, certified functional medicine practitioner, and certified gluten coach. He is the founder and owner of Rejuvagen, a functional medicine practice in Pennsylvania. Dr. Eric is widely recognized around the world as a leader in Functional Medicine and thyroid physiology. He is so passionate about the thyroid that he co-wrote the book The Thyroid Debacle, which was published in 2022. In over 20 years of practice, he has successfully helped thousands of people suffering from thyroid problems and other chronic health conditions. Dr. Eric also has a podcast, 'Thyroid Answers Podcast', where he cohosts a rather compelling show.

Today's topics:

- Dr. Eric's journey into Functional Medicine

- Fundamentals of thyroid function

- Understanding the cell danger response

- Insights into cellular hypothyroidism

- Comprehensive perspectives on thyroid health, emphasizing a holistic approach over what Dr. Eric terms as the simplistic "whack a mole" method with laboratory results.

This is a show you will not want to miss and will likely listen to more than once. Let's dive in!

Connect with Dr. Eric:

Today we delve into the complexities of adopting a gluten-free lifestyle, addressing common misconceptions and provide valuable insights for listeners worldwide. Prompted by a surge of interest and questions from so many listeners, this episode unpacks the nuanced relationship between gluten-free diets and health.

We begin by debunking the myth that gluten-free automatically equates to healthy, highlighting that many gluten-free products are laden with sugar, fats, and unhealthy additives. Specific examples are dissected to reveal their true nutritional content, underscoring the importance of reading labels and understanding ingredients.

Transitioning to actionable advice, the episode outlines five key considerations for those embarking on or navigating a gluten-free diet:

1. Gluten free does not equal healthy. Emphasizing that gluten-free does not inherently mean healthy, the host encourages listeners to scrutinize product labels and avoid items high in sugar, unhealthy fats, and artificial additives.

2. Focus on Whole Foods. The importance of basing one's diet on naturally gluten-free whole foods, such as fruits, vegetables, lean proteins, and nuts, is stressed, highlighting their nutritional benefits.

3. Addressing Nutritional Needs. The episode discusses the potential nutritional gaps that may arise from eliminating gluten and advises on how to ensure a balanced diet through careful food choices and possibly integrating a high-quality multivitamin.

4. Adapt Gradually. Recognizing the significant shift a gluten-free diet represents, the host advocates for a gradual transition, exploring gluten-free grains and flours and learning new cooking and baking techniques to enrich the diet.

5. Meal Planning and Preparation. The final point emphasizes the importance of planning and preparing meals in advance to maintain a balanced, gluten-free diet.

In this enlightening episode, we unravel the mysteries of gluten, a protein that has become a household name yet remains shrouded in a myriad of questions and myths.

We start by exploring the very essence of gluten - what it is, where it's found, and its historical significance in human diets. Then, we venture deeper into how gluten interacts with our bodies, discussing its effects on the gut, particularly focusing on the crucial role of tight junctions in gut health. The episode takes an intriguing turn as we dissect the differences between celiac disease, wheat allergy, and non-celiac gluten sensitivity, illuminating the various ways our bodies can react to gluten.

As we navigate through the intricacies of living with gluten intolerance, we provide practical advice on dietary adjustments and maintaining a balanced, gluten-free lifestyle.

In today's episode, we delve into the profound connection between health and purpose. Our journey starts with understanding the pivotal role of purpose in our health. It's not just about following trends or achieving superficial goals; it's about aligning our health endeavors with our deeper values and life's purpose. This alignment transforms our health goals into intrinsic parts of our identity, driven by internal desires and values rather than external motivations. We'll explore this concept further in Segment 1, "The Power of Purpose in Health."

In Segment 2, "Embracing Lifestyle Changes," we address the inevitable and often challenging lifestyle changes that accompany any health journey. Understanding the 'why' behind these changes is crucial. It's about more than just adhering to a new diet or workout regimen; it's about internalizing these changes as part of a bigger picture that reflects our deepest values. We'll discuss strategies for making these changes more manageable and meaningful and how to integrate them into our daily lives.

Segment 3, "The Myth of the Magic Wand," confronts the alluring yet misleading notion of quick fixes in health and wellness. We emphasize the importance of personal accountability and the reality that health improvements come from consistent effort over time. This segment demystifies the idea of overnight success in health, underscoring the value of patience, persistence, and embracing the journey with all its ups and downs.

Throughout this episode, we will share personal stories and insights, including a transformative health journey close to my heart. My husband's experience in redefining his health goals and making substantial lifestyle changes underlines the power of a clear purpose and a well-thought-out plan.

Join us as we explore these vital aspects of health and wellness and discover how connecting with your purpose can be the most significant step you take towards lasting health and a life brimming with wellness. Let's lean into purpose and embark on this journey together. Remember, the path to wellness is not a sprint; it's a marathon filled with self-discovery, growth, and learning.

In this enlightening journey, we delve deep into the heart of why New Year's resolutions often falter and how to transform them into lasting successes. Our first segment, "Why New Year’s Resolutions Fail," explores the common pitfalls and psychological traps that can derail even the most earnest resolution-makers. We then transition to "Elements of Effective Resolutions," where we uncover the key ingredients that make some resolutions stick while others fade away. Finally, in "Strategies for Keeping Resolutions," we equip you with practical, actionable strategies to ensure your resolutions evolve from fleeting wishes to enduring achievements. Whether you’re a serial resolutionist or a skeptical first-timer, this episode is your guide to breaking the cycle of unfulfilled resolutions and stepping into a year of meaningful, sustainable success. Join us as we transform the way you approach resolutions, turning yearly pledges into a powerful vehicle for personal growth and achievement.

In this discussion, we delve into the strategies for managing Advanced Glycation End Products (AGEs), harmful compounds that accelerate aging and negatively impact health. The approach encompasses various lifestyle modifications to reduce AGE intake and their effects on the body.

This is part two of the series. If you missed part one, listen to it here:

In this episode, we delve into the multifaceted world of Advanced Glycation End Products (AGEs), starting with a comprehensive overview of what they are and their pivotal role in human health. We'll explore the intricate process behind AGE formation within the body, shedding light on the factors that contribute to its creation. A major focus will be on unraveling the significant impact of AGEs on the body, drawing connections between these compounds and the aging process, as well as their involvement in various chronic diseases. Our exploration extends further into lifestyle factors that play a role in the formation of AGEs, unveiling how certain habits and environmental aspects contribute to their accumulation. We address diagnostic methods utilized in monitoring AGE levels, discussing various biomarkers and testing techniques crucial for early detection and intervention.

Next week, we'll dissect the crucial link between diet choices and the buildup of AGEs, illuminating the role of specific foods and cooking methods in this process. We will identify high-AGE foods and cooking methods notorious for elevating AGE levels. To conclude, the series will provide practical tips and tricks aimed at minimizing exposure to AGEs, offering actionable advice to reduce their impact on overall health and well-being.

Outline:

- Advanced Glycation End Products (AGEs) and their significance in human health.

- Understanding AGEs: Insights into how AGEs are formed in the body.

- Impact on the body: Relationship between AGEs and aging, and chronic diseases such as diabetes, neurodegenerative disorders, and cardiovascular diseases, among others.

- Lifestyle factors contributing to AGE formation.

- Role of diet in AGE accumulation.

- Diagnostic methods and monitoring AGE levels: Discussion of biomarkers, testing techniques, and the importance of early detection and intervention.

- Identification of high-AGE foods and cooking methods that increase AGE levels. Conclusion with tips and tricks to reduce exposure to AGES.

Today's episode is a deep dive into the multifaceted relationship between alpha lipoic acid and various chronic diseases, extending beyond diabetes or prediabetes. Inspired by Tina's insightful question about the potential benefits of alpha lipoic acid in managing prediabetes, we're broadening our exploration to encompass its impact on numerous chronic conditions.

Tina's query regarding alpha lipoic acid's efficacy as an alternative to Metformin serves as a springboard for our discussion. We're immensely grateful for her contribution! Throughout this episode, we'll investigate how alpha lipoic acid might influence and potentially benefit an array of chronic illnesses beyond diabetes. Your active participation is encouraged—whether you have ideas for our show, questions, or comments, feel free to reach out via DM, email, or YouTube comments for a chance to receive a shoutout!

Armed with comprehensive information, we're set to delve into an array of topics today. Our journey will encompass decoding Alpha Lipoic Acid, its far-reaching impact on mitochondrial health, its diverse array of health benefits across multiple chronic diseases, and considerations for supplementing with Alpha Lipoic Acid. Prepare to embark on this informative and engaging exploration of alpha lipoic acid's potential therapeutic effects across a spectrum of chronic health conditions!

In this episode, we delve deep into the critical role of vitamin D in maintaining optimal health. We start an investigation into this crucial nutrient in response to Nicholas' question about vitamin D supplementation despite spending a lot of time outdoors. The discussion covers various segments, unraveling the nature of vitamin D and its multifaceted functions in the body, including bone health, immune system modulation, and beyond. We highlight the repercussions of vitamin D deficiency, shedding light on its implications for bone health, immunity, chronic diseases, mental health, and pregnancy. Moreover, the show delves into factors influencing vitamin D levels, encompassing sunlight exposure, diet, age, health conditions, geographic location, obesity, and genetics, emphasizing the need for tailored approaches to maintain optimal levels.

Listeners gain comprehensive insights into testing methodologies, optimal ranges, supplementation strategies, and the crucial role of vitamin K2 when supplementing with vitamin D. The episode emphasizes the importance of maintaining adequate vitamin D levels for holistic health and well-being, advocating a balanced approach through sunlight exposure, dietary choices, and supplementation, all while acknowledging individual variations and needs.

Today's outline:

Segment 1: What is Vitamin D?

Segment 2: Functions and importance in the body

Segment 3: Health Implications of Vitamin D Deficiency

Segment 4: Factors Affecting Vitamin D Levels

Segment 5: Optimizing Vitamin D Levels

Today, my friends, we are going to discuss a very hot topic, NF-Kappa B. What is NF-Kappa B? Friends you want to know this information, you NEED to know this information. Who is this episode for? Do you suffer with autoimmunity, diabetes, atherosclerosis, asthma, eczema, osteoporosis… do you have pain, fatigue, etc.? Are you battling with any chronic conditions? You likely have an upregulated NF-kappa B. Approximately 1 in 3 adults worldwide have multiple chronic conditions. This is a must not miss episode my friends!

Today’s show was prompted by a question from Eric. Eric asked “with inflammation, are there any other strategies aside from taking ibuprofen that can help? I read that chronic use of ibuprofen is not good for my health.” Thank you, Eric, for your question. As a reminder, if you have an idea for or show, a question or comment – send me a DM, email, comment on a YouTube video and I will give you a shout out! I do not have the background on what type of inflammation Eric is referencing, but today we are getting into the nitty gritty of one of the keystone players in inflammation and what to do about it.

Today’s outline:

1. What is NF-κB

2. Activation Mechanisms

3. NF-κB's Impact on Cellular Functions

4. NF-κB Implications with Health and Disease

5. Modulating NF-κB Activity

Today is part two of our conversation on glutathione. Today we are getting into the nitty-gritty of what depletes glutathione and how to boost your levels. If you missed part one, be sure to go back and listen to episode 53.

Today's outline:

Segment 4: Factors Affecting Glutathione Levels

Segment 5: Boosting Glutathione

Last week we discussed:

Segment 1: Understanding Glutathione

Segment 2: The Master Antioxidant

Segment 3: Glutathione in Health and Disease

To kick off season two, I thought we would talk about one of my absolute favorite topics – glutathione. This is going to be a fabulous episode and one which will likely open your eyes in a big way! When I learned about this vitally important subject, it was a game changer. Today’s show was prompted by a question from Natalie. Natalie asked “I recently saw an ad for a supplement called glutathione and had never heard of it before. I have rheumatoid arthritis and have been struggling with chronic pain for years. Is this something I should try?” Thank you Natalie for your question. As a reminder, if you have an idea for or show, a question or comment – send me a DM, email, comment on a YouTube video and I will give you a shout out! Natalie I will do my best to provide you with science backed information so you will be informed and can then take this information back to your practitioner to see if this will be a good fit for you. Today’s outline:

Segment 1: Understanding Glutathione

Segment 2: The Master Antioxidant

Segment 3: Glutathione in Health and Disease

Next week we will discuss:

Segment 4: Factors Affecting Glutathione Levels

Segment 5: Boosting Glutathione

Friends – today marks the one year anniversary of this podcast. I cannot believe we’ve already put out 52 episodes, well, 52 after today! I am beyond appreciative for YOU! Each week, coming back, sending me DMs, emails – all the love. I am forever grateful.  Today, as we dive into a thoroughly fascinating topic, I wanted to share a little more about me. Give you a glimpse into my life, my journey. I want to share some background as to why I went into healthcare in the first place… I have always been a right brain individual – theater, singing, painting, photography, writing…. When I made a sharp left, towards healthcare… left because this was going to require much more left brain than I was ever used to utilizing…. It came as a shock. To my family and my friends. At first glance, it seemed so out of character. The deeper I submerged myself into nursing, the more “right” it felt, guiding me throughout the 13 years I’ve been on this mission.

Today, I want to talk about motivation. And use my story as a possible inspiration for you. Are you feeling stuck? Do you struggle with feeling motivated? I hear this a lot! From friends, family, and many of my clients. How can we harness our inner motivation and accomplish the tasks, career change, life change? Friends, I am so excited about today’s show – This is going to be another banger of an episode.

Today’s outline:

 Segment 1: Understanding Motivation

 Segment 2: Setting Goals and Purpose

 Segment 3: Motivational Challenges

 Segment 4: Positive Thinking and Success

 Segment 5: Motivation for Health

 Segment 6: Motivation at Work

 Segment 7: Motivation in Relationships

 Segment 8: Sustaining Long-Term Motivation

Today is our final episode in our anxiety series. You can expect a comprehensive exploration of anxiety management through a holistic approach. We will delve into the potential of mindfulness and meditation to alleviate anxiety, providing practical tips for integrating these practices into your daily life. Additionally, you can anticipate insights into the anxiety-reducing benefits of physical activity, including various forms of exercise such as yoga, tai chi, and qigong. Today's show will also examine energy healing modalities like acupuncture and reiki and how they can effectively address anxiety. You will gain insight into key lifestyle changes for anxiety management, emphasizing the creation of a balanced and supportive environment. Lastly, we will tackle strategies for coping with anxiety and addressing the associated stigma, offering you a well-rounded guide to holistic anxiety relief.

Today's outline: Segment 6: Mindfulness and Meditation

Segment 7: Movement and Exercise

Segment 8: Energy Healing and Alternative Therapies

Segment 9: Holistic Lifestyle Changes

Previously in this series we discussed:

Segment 1: Traditional Treatment Approaches and Limitations

Segment 2: Beyond Conventional Medicine

Segment 3: Mind-Body Connection

Segment 4: Nutrition and Anxiety

Segment 5: Herbal Remedies and Supplements

Today we are continuing along in our series on anxiety. Today’s show was inspired by a question from Denise. Denise asked, “I heard that there are herbs that can help with anxiety. If you google this, the list is long and I don’t want to waste my time on something that won’t help, or even worse, make me feel worse. Are there any herbs that you might suggest for someone with generalized anxiety disorder”. Thank you so much Denise for your question! As a reminder, if you have a question or an idea for a show, send me a DM, email or comment on a YouTube video and I will give you a shout out.

Previously in this series we discussed:

Segment 1: Traditional Treatment Approaches and Limitations

Segment 2: Beyond Conventional Medicine

Segment 3: Mind-Body Connection

Segment 4: Nutrition and Anxiety

Today's outline:

Segment 5: Herbal Remedies and Supplements

The final episode in this series will discuss:

Segment 6: Mindfulness and Meditation

Segment 7: Movement and Exercise

Segment 8: Energy Healing and Alternative Therapies

 Segment 9: Holistic Lifestyle Changes

Today we are continuing the conversation on anxiety. In part one, we went in depth about what anxiety is and its prevalence in the world. We spoke about the different types of anxiety disorders. Last week, we got into the nitty gritty of causes, triggers of anxiety. In today's episode, we are getting beginning the conversation on the management of anxiety. Today’s episode was inspired by a statement from Melanie. Melanie wrote in to the show and said “I was told I have anxiety and my doctor send in a medication for me. I am not even sure what they sent in. There was no discussion as to how to manage this new diagnosis. I am very disappointed in the healthcare system. To give context, I am a nurse. I have been a nurse for over 25 years. I felt so disregarded. There is something wrong with our healthcare system if a chart message is how I hear about this diagnosis and there is no other alternative choices”. Melanie – thank you so much for sharing your story.

In this series we discuss:

Segment 1: Traditional Treatment Approaches and Limitations

Segment 2: Beyond Conventional Medicine

Segment 3: Mind-Body Connection

Segment 4: Nutrition and Anxiety

Segment 5: Herbal Remedies and Supplements

Segment 6: Mindfulness and Meditation

Segment 7: Movement and Exercise

Segment 8: Energy Healing and Alternative Therapies

 Segment 9: Holistic Lifestyle Changes

Today we are continuing the discussion on anxiety. Today’s show was inspired by a question from Virginia. Virginia asked “Why do I have anxiety? For as long as I can remember, I always seemed anxious. Is this something that I am always going to have to live with?” Thank you Virginia for sharing what you are going through and for your question. This is going to be a fabulous show today my friends! If you missed part one, be sure to go back and listen to episode 47.

Today's outline:

Deep dive into the intricate relationship between genetics and anxiety disorders. We will discuss several specific genetic markers like COMT, GABRA2, DRD3, and HTR1A and how these genes impact enzyme activity, dopamine levels, and mood regulation. We will also explore the role of brain chemistry, personality traits like perfectionism, traumatic experiences, chronic stress, and their connections to anxiety disorders.

What can you expect later in the series?

We will get into causes, triggers of anxiety. We will get into managing and coping with anxiety. We will discuss strategies, the importance of self-care and lifestyle. We will get into the nitty gritty of therapy and treatment options and how to overcome stigma and move forward.

Today we are starting a new series on anxiety. Today’s show was inspired by a question from Charles. Charles asked “I never really had any issues with anxiety that I know of. Recently, I have been waking up in the middle of the night feeling off. My mind can’t calm down. My doctor prescribed an antidepressant but I read about the possible side effects so I chose not to take it. Is this what anxiety feels like?” Thank you Charlie for sharing what you are going through and for your question. This is going to be a fabulous show today my friends!

Today’s outline:

Segment 1: What is Anxiety? How prevalent is anxiety?

Segment 2: Types of Anxiety Disorders

What can you expect later in the series?

We will get into causes, triggers of anxiety. We will get into managing and coping with anxiety. We will discuss strategies, the importance of self-care and lifestyle. We will get into the nitty gritty of therapy and treatment options and how to overcome stigma and move forward.

Today is our final segment of the Fit Life series. In part one, we dove into the world of heart rate zone training, its significance in the realm of exercise. We spoke about genetic considerations with regards to exercise. We got into the importance of warming up and cooling down, and rounded out the episode with a discussion on finding one’s exercise style that truly resonates with your preferences and lifestyle. Last week, we got into the nitty gritty of cardiovascular exercises, strength training, interval and cross training, and exercises that focus on flexibility and balance - mind-body harmony.

This series:

Part I Holistic Approach to Fitness: Synergy of DNA, Zones, & Fitness Styles

Part II Whole-Body Fitness: Cardiovascular Vitality, Building Strength, Resilient Cross-Training, and Mind-Body Harmony  

Part III Tailored Fitness: Age, Environment, Routines, and Sustained Motivation

Today’s outline: 

Segment 9: Exercise for Different Age Groups

Segment 10: Exercise at Home vs. Gym vs. Outdoors

Segment 11: Designing Your Exercise Routine

Segment 12: Staying Motivated and Overcoming Plateaus

Today, we are going to discuss whole-body fitness. From cardio and strength training, to cross training and mind body harmony. This is going to be a fabulous conversation my friends. Today’s episode was inspired by a question from Deb. Deb wrote in and asked, “I don’t belong to a gym but heard that strength training is important. How can I do this at home with a limited budget”.

This series:

Part I Holistic Approach to Fitness: Synergy of DNA, Zones, & Fitness Styles

Part II Whole-Body Fitness: Cardiovascular Vitality, Building Strength, Resilient Cross-Training, and Mind-Body Harmony  

Part III Tailored Fitness: Age, Environment, Routines, and Sustained Motivation

Today’s outline: 

Segment 5: Cardiovascular Exercises: Strengthening the Heart

Segment 6: Strength Training: Building a Strong Foundation

Segment 7: Cross-Training and Interval Training: Building Resiliency

Segment 8: Flexibility and Balance: Nurturing Mind-Body Connection

Today, we're diving into the fascinating world of heart rate zone training and its significance for optimizing your workouts. Have you ever wondered why training within specific heart rate ranges matters so much? Well, today we'll unravel the importance of understanding your heart rate zones and how they can revolutionize your exercise routine. From the science behind calculating your maximum heart rate to the five distinct zones that guide your training intensity, we'll break down the essentials of heart rate zone training. But that's not all – we'll also explore the impact of genetics on your exercise performance, uncovering how your DNA influences everything from endurance to muscle recovery. Plus, we'll delve into the often overlooked aspects of warming up and cooling down, shedding light on their role in injury prevention, muscle recovery, and mental preparation. And as we journey through this episode, we'll guide you in finding your exercise style – a personalized approach that blends your preferences, physical needs, and lifestyle to create a sustainable and enjoyable fitness regimen. So, whether you're a fitness enthusiast, a curious learner, or someone looking to optimize their workout routine, join us as we embark on this informative and empowering exploration of heart rate zone training and the keys to unlocking your fitness potential. This is part one in a three part series. Be sure you are subscribed and hit the notification bell! Today we discuss:

Segment 1: Heart rate zone training: Efficiency and Effectiveness – Heart Rate Zone Training

Segment 2: Genetic Considerations. Are we working against our DNA?

Segment 3: The Importance of a Warm-up and Cool-down

Segment 4: Finding Your Exercise Style. Trying different activities to discover what you enjoy.

Today is part three of our series talking all about exercise.  In part one, we went in depth about the vital role of exercise for our well-being, we dove into its impact on our body's cellular functions, metabolism, immune system, mental health, and cognition. We spoke about how exercise can manage chronic conditions and enhance longevity. Last week, we began the discussion about exercise timing, diving into morning and afternoon exercise. Is there an optimal time and what should we consider. If you missed either of these episodes, I highly suggest pausing this show and going back and listening to #'s 41 and 42. Next week we will get into types of exercises!

Today we discuss:

Segment 3: Evening Exercise: Unwinding and Relaxing

·       Potential impacts of evening exercise on sleep quality.

·       Evening workout options that help reduce stress and promote relaxation.

·       The importance of winding down after evening exercise for better sleep.

Segment 4: Tailoring Exercise to Personal Rhythms

·       Identifying your unique optimal exercise time based on personal energy patterns.

·       Adapting exercise routines to individual schedules.

·       The importance of consistency in developing a successful exercise habit.

Today is part two of our series talking all about exercise.  Last week, we went in depth about the vital role of exercise for our well-being, we dove into its impact on our body's cellular functions, metabolism, immune system, mental health, and cognition. We spoke about how exercise can manage chronic conditions and enhance longevity.  If you missed part one of this series, episode 41, I highly suggest you pause this show, and listen to that first.

While recording this episode, it became apparent that it was going to be a long episode. Because of this, segment 3 and 4 will be discussed next week. Friends, this was already a longer episode and I am not here to overwhelm.

Today we discuss:

Segment 1: Morning Exercise: Wake Up and Move

·       The benefits of morning exercise, including enhanced focus and mood.

·       Morning workout routines, such as yoga, cardio, and stretching.

·       Strategies for overcoming morning exercise barriers.

Segment 2: Afternoon Exercise: Fueling Your Afternoons

·       The role of cortisol and natural energy patterns in the afternoon.

·       Exercise options suitable for lunch breaks or mid-afternoon energy slumps.

·       Tips for balancing work or school commitments with afternoon workouts.

Segment 3: Evening Exercise: Unwinding and Relaxing

·       Potential impacts of evening exercise on sleep quality.

·       Evening workout options that help reduce stress and promote relaxation.

·       The importance of winding down after evening exercise for better sleep.

Segment 4: Tailoring Exercise to Personal Rhythms

·       Identifying your unique optimal exercise time based on personal energy patterns.

·       Adapting exercise routines to individual schedules.

·       The importance of consistency in developing a successful exercise habit.

Today we are continuing our series on fat.  We began the series talking about body fat.  We dove deep into white fat and brown fat.  Last week, we went in depth on omega 3 and omega 6 fatty acids.  Fatty acids are essential components of cell membranes.  They are crucial for cellular structure and function, influencing membrane fluidity.  Fatty acids also serve as a major source of energy for our bodies.  We are going to get into the nitty gritty of dietary fats and delve into the controversial topic of oils – in particular – seed oils. 

Segment 1: The role of fats in Nutrition

·       The importance of fats in our diet

·       The role of energy production, nutrient absorption, and hormone synthesis

·       Common misconceptions about fat and their association with weight gain

Segment 2: Unveiling Seed Oils

·       What are seed oils?  Where do they come from?

·       The prevalence of seed oils in our modern diet

·       Processing seed oils

Segment 3: The Composition of Seed Oils

·       Seed oils and their fatty acid profile

·       Impact of seed oils with omega 6 to omega 3 ratio

·       Examine potential imbalances caused by excessive consumption of seed oils

Segment 4: Alternative Choice: Navigating Healthy Oils

·       What are healthy oils?

·       Beneficial fatty acid profiles

·       Practical tips on incorporating these oils into a balanced diet

Segment 5: Inflammation and Lifestyle Factors

·       The role of lifestyle in inflammation, beyond oil consumption

·       The importance of overall diet, exercise, stress management and sleep

·       The need for a holistic approach to managing inflammation

Segment 6: Making Informed Choices

·       Reading labels and identifying hidden oils

·       Cooking and meal prep tips to minimize seed oil consumption

·       The need for personalized care

Today we are beginning a new series all about fat. This is a vitally important topic and a thorough understanding of all the different nuances related to fats can steer us down an optimal pathway. Today's discussion will focus on body fat - there are different types and its not all bad! We will get into the differences between white and brown fat. There is another fat, beige fat, which is more of a mixture of white and brown fat, and has been shown to have benefits similar to brown fat.  For simplicity’s sake, we will only be talking about white and brown fat today.  If you are interested in a deeper dive into beige fat, there is some very promising research out there showing how this could be a target for management of obesity and other metabolic disorders, let me know. There is a role for fat tissue in the body, and the role depends on the type of fat. Later in the series we will hone in on omega 3 vs omega 6 fatty acids, the role fat has with our brain health, added oils, and more!

Today we discuss:

Segment 1: White Fat: Energy Storage and Hormone Regulation

·       What is white fat?

·       The role of white fat in the body

·       Hormones and white fat

Segment 2: Brown Fat: Heat Generation and Metabolism

·       What is brown fat?

·       Unique characteristics of brown fat

·       Its role in thermoregulation. 

Segment 3: The Thermogenic Properties of Brown Fat and our Health

·       The process of thermogenesis

·       Its impact on metabolism

·       Weight management and metabolic health

·       Regulation of blood sugar and insulin sensitivity

Segment 4: Strategies for Promoting Brown Fat Activity

·       Lifestyle choices and brown fat activation

·       Practical tips for promoting brown fat

·       Importance of individualization and personalized advice

Today, we are talking about the importance of understanding nutrition labels and how they can empower us to make healthier choices. This is a vitally important topic that can be a game changer with regards to your health and wellness goals. Today we discuss:

Segment 1: The Basics of Nutrition Labels

·      The purpose of nutrition labels and how they provide essential information about the food we consume.

·      Overview of mandatory components on nutrition labels, including serving size, calories, macronutrients, and micronutrients.

·      The importance of consideration of serving size when interpreting the information on the label.

Segment 2: Decoding Macronutrients

·      What are macronutrients?

·      Breaking down the different types of fats.

·      Understanding carbohydrates and differentiating between sugars and fiber.

·      The importance of protein for growth, repair, and overall body functions.

Segment 3: Unveiling Micronutrients

·      What are micronutrients?

·      Essential vitamins and their role in the body.

·      Importance of minerals and their impact of various aspects of our health.

·      Is there any significance of the “daily value” percentage on nutrition labels.

Segment 4: Navigating the Ingredient List

·      Analyzing the ingredient list and its significance in understanding the composition of the food.

·      Identifying common pitfalls and hidden ingredients to watch out for.

·      The importance of choosing foods with recognizable ingredients.

Segment 5: Practical Tips for Reading Nutrition Labels

·      Actionable advice for effectively interpreting and utilizing nutrition labels.

·      Strategies for comparing different food products based on their nutritional labels.

·      Tips for identifying hidden ingredients.

·      Strategies for prioritizing nutrient-dense foods and making informed choices aligned with your health goals.

Today, we embark on a fascinating journey into the world of fatty liver disease, unraveling its mysteries, and empowering you with knowledge to take charge of your liver health. From understanding the hidden dangers lurking within our modern lifestyles to exploring the latest breakthroughs in diagnosis and treatment, we'll be your guides in this quest for a healthier, happier liver. So buckle up, join us on this informative and captivating ride, and let's dive deep into the intricate realm of fatty liver disease!

We will discuss:

• Introduction: The Alarming Rise of Fatty Liver Disease in Children
• Understanding Fatty Liver Disease: Types and Prevalence
• Risk Factors for Fatty Liver Disease: Obesity, High Blood Sugar, and Insulin Resistance
• The Trifecta: Exploring the Connection between Obesity, High Blood Sugar, and Insulin Resistance
• The Role of Sugar: Unveiling the Hidden Dangers in Everyday Foods
• Metabolic Syndrome: A Cluster of Risk Factors for Fatty Liver Disease
• Genetic Predisposition: Exploring the Influence of Genetics on Fatty Liver Disease
• Polycystic Ovarian Syndrome (PCOS) and Its Link to Fatty Liver Disease
• Sleep Apnea and Hypothyroidism: Lesser-known Risk Factors for Fatty Liver
• Lifestyle Factors: The Importance of Exercise and Movement in Preventing Fatty Liver Disease
• Recognizing the Signs and Symptoms of Fatty Liver Disease
• Diagnosis and Management of Fatty Liver Disease
• Taking a Functional Medicine Approach to Fatty Liver Disease
• The Liver's Remarkable Healing Ability: Strategies for Reversal and Prevention
• Personal Connection: Exploring Family History and Motivation for Change

Today we are talking about one of the most fascinating and underappreciated subjects: the Vagus nerve. This topic holds immense potential for optimizing our health and well-being. Whether you're dealing with chronic inflammation, autoimmune conditions, chronic diseases, mental health issues like depression and anxiety, or struggling with sleep, hormonal health, and weight management, understanding the role of the Vagus nerve in maintaining homeostasis is crucial. In this comprehensive exploration, we will delve into the intricate workings of the autonomic nervous system, the two primary components of the autonomic nervous system, and the importance of achieving a balance between them. We will then shift our focus to the Vagus nerve, its significance as a key player in the autonomic nervous system, and its role in promoting relaxation and downregulating the sympathetic nervous system. Join us as we uncover the remarkable science behind the Vagus nerve and discover practical, noninvasive ways to stimulate it for improved health and well-being. Get ready to embark on a transformative journey towards optimal health and vitality. Today we discuss:

• Introduction: The Importance of the Vagus Nerve
• The Autonomic Nervous System: Sympathetic and Parasympathetic Branches
• Key Functions Regulated by the Autonomic Nervous System
• Balancing the Autonomic Nervous System for Optimal Health
• Introduction to the Vagus Nerve
• The Science Behind Vagus Nerve Stimulation
• Practical Ways to Stimulate the Vagus Nerve
• Conclusion: Harnessing the Power of the Vagus Nerve for Better Health

Today we dive deep into vitamin B9 - folate. This is a very big topic friends.  One I feel is vastly misunderstood and underappreciated. I wish I knew this information growing up….yet another reason why I am on a mission to spread information that can dramatically change our health trajectory. Today we discuss:

1. What exactly is folate.  Natural vs synthetic forms.
2. Folate’s role in cellular function and DNA synthesis. 
3. The link between folate and cardiovascular health.
4. Folate’s impact on our mental wellbeing.
5. Folate and our hormonal health
6. The connection between folate and pregnancy
7. Folate’s impact on how we age
8. Food sources for folate
9. Supplementation
10. Key takeaways. 

Today we dive deep into mindset and explore the profound impact of mindset on our lives. It all begins with having the courage, confidence, and belief that we can achieve anything we set our minds to. We often get trapped in self-doubt and negative thinking, but it's time to break free and embrace a growth-oriented mindset. Surrounding ourselves with positive influences and focusing on possibilities rather than limitations, we can nurture and develop our mindset. Let's challenge ourselves, visualize success, and persevere through setbacks to unlock our true potential. Today we discuss:

• The Power of Mindset: Unlocking Our True Potential
• Courage: The Foundation for Confidence and Success
• Breaking the "I Can't" Barrier: Changing Your Mindset
• From Limiting Beliefs to Limitless Possibilities
• Positivity and Growth: Embracing Challenges and Overcoming Setbacks
• Visualization: Creating Mental Images for Success
• Skills Can Be Learned: Nurturing Confidence and Building Competence
• Mindset Matters: Shaping Perception and Influencing Actions
• The Journey of Mindset Transformation
• Surrounding Yourself with Positive Influences: Creating a Supportive Environment
• Rewiring Your Brain: Cultivating a Positive Mindset
• From Self-Doubt to Greatness: Removing Barriers and Achieving Success

Today we delve into the profound impact of positive and negative thinking on our overall health and well-being. I share a personal story from my childhood, where despite repeated disappointments, I held onto unwavering hope. This experience shaped my belief in the power of positivity. We will discuss how positivity can reduce stress levels, improve cardiovascular health, and even boost our immune system. Conversely, chronic negative thinking can lead to elevated cortisol levels, inflammation, and detrimental behaviors. I argue that positivity and realism are not mutually exclusive and stress the importance of cultivating a solution-oriented mindset. By harnessing the power of positive thinking, we can make better choices and achieve our goals. We discuss:

• The Power of Positive and Negative Thinking
• Defining Positivity: More Than Just a Smile
• The Impact of Outlook on Health
• Nurturing a Positive Mindset: My Personal Journey
• Realism vs. Optimism: Finding the Balance
• The Science Behind Positivity: Stress, Cortisol, and Well-Being
• Positivity and Behavioral Changes: Making Better Choices
• The Mind-Body Connection: How Thoughts Shape Health
• The Role of Positivity in Adversity and Resilience
• Embracing Negativity: Processing and Balancing Emotions
• Choosing Positivity: Empowering Ourselves for Success

Want to hang out with me and listen as I speak during a live podcast, have a glass of wine, and meet some new friends?

Today we dive deep into the drug Ozempic. We are going to get into the science of how Ozempic works in the body so you will have a better understanding of its downstream effects. We are talking about using Ozempic for weight loss - not its risks vs benefits for type 2 diabetes.

We discuss:

• What is GLP1 and how does it impact the body?
• What is the mechanism of action of a GLP1 agonist?
• What are the possible side effects of a GLP1 agonist?
• What are the risks with using a GLP1 agonist?
• What are the benefits of using a GLP1 agonist?
• Why is it important to know this information prior to starting Ozempic?

Want to hang out with me and listen as I speak during a live podcast, have a glass of wine, and meet some new friends?

Why should you care about Vitamin B12? This is a HOT topic and needs to be understood. We are diving deep into this essential vitamin and discussing everything you need to know for your health. Today I challenged myself and did a live podcast! I streamed this to YouTube and Facebook. I believe in facing fear - in this case, public speaking live, even though it can be quite uncomfortable. It is moments such as this that true growth can happen. I did the best I could, and it was not perfect...but neither am I!

Want to hang out with me and listen as I speak during a live podcast, have a glass of wine, and meet some new friends?

Today I talk with Cynthia Thurlow. We are diving deep into intermittent fasting and get into the benefits, myths, and crucial considerations. Cynthia is a nurse practitioner with over 20 years of clinical experience in both emergency and cardiac medicine.  She is the CEO and founder of the Everyday Wellness podcast.  Cynthia is one of the leading functional nutritionists and intermittent fasting experts, a two-time TEDx speaker and Cynthia just happens to be a best-selling author of the book Intermittent Fasting Transformation: The 45- Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging. 

Today we discuss:

• Cynthia's story
• Hormones and intermittent fasting
• Who can benefit from intermittent fasting
• Caveats of intermittent fasting
• Gender considerations
• Cynthia's "3 buckets" of intermittent fasting (important concepts for women)
• Parasympathetic vs sympathetic importance
• Detoxification and stress
• Self-care strategies
• Thyroid considerations
• Fat adaptation

Connect with Cynthia Thurlow: