Seven Keys to Fertility Into Your 40s With Dr. Anna Cabeca

Welcome to Day One of Fertility Week!

Our first speaker is Dr. Anna Cabeca, an OB/GYN from Georgia. She studied obstetrics and gynecology at an osteopathic medical school and took on holistic treatment approaches of empowering the body to heal itself. 

Dr. Cabeca was diagnosed with premature infertility, premature ovarian failure, early menopause and irreversible infertility. She was told by her doctors that the only way she'd have a child was a chance with egg donation.

"Post-traumatic stress, chronic stress, daily stress, environmental toxins, toxic relationships and physical disease can all impair our fertility."

She traveled the world and started using maca while in Peru and later created her product Mighty Maca. 

In this interview, we talk about:
-    The 7 keys to fertility
-    Detoxification
-    Managing through setbacks and losses
-    Diet to improve chances of getting pregnant
-    Women and hormones past the age of 35

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Resources

Dr. Anna’s Julva Cream

Trial pack of Julva

Mighty Maca

Trial pack of Mighty Maca

Please check out the video below, where I make a fertility smoothie with a Nutribullet blender and Dr. Cabeca's Mighty Maca powder.

 

Learn how to make a delicious and nutritious smoothie to benefit fertility!  In this video, we use a Nutribullet blender and Dr. Anna Cabeca's own Mighty Maca product.

We put all of Dr. Anna Cabeca's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Click Here to Get the Guide

Thanks for listening!

Bridgit Danner, Founder of Women's Wellness Collaborative

Hormone Disrupting Chemicals With Sophia Gushee

Our guest this week is Sophia Gushee, a mother of three. She has collected several books to guide her in taking care of her babies. One day she read that there are some cancer causing and hormone disrupting chemicals in some baby bottle nipples. She researched further and found legitimate concerns but was disappointed when she couldn’t find any alternative options for the baby bottles.

She became really passionate about spreading awareness and informing others so that they can make healthier choices. She ended up organizing all her 8 years of research into the book A to Z of D-Toxing: The Ultimate Guide to Reducing Our Toxic Exposures.

“There is a lot I can do individually as a mother but there’s even more we can do collectively as a community.”

— Sophia Gushee

This is a great interview especially if you're trying to conceive or you have young children. We talk about:

1.       Chemical explosion. 84,000 chemicals have been introduced into American commerce and less than 1% have been tested for safety. By Oct. 2015, only 5 chemicals could be regulated by the EPA. These show up in our lives as really useful products like shower curtains, toys and so many things and they create value and benefit.

2.       Regulation of chemicals, the EPA, and the Toxic Substances Control Act, which went into effect in 1976. It was sufficiently protecting public health and was just updated a few months ago.

3.       Sources of chemicals in our daily lives

4.       Endocrine disrupting chemicals

5.       Effects of toxic exposure -  these may not be seen immediately

6.       Products to avoid due to toxicity and which ones to use

7.       Chemical filtration options

8.       Diet and organic food eating – the dirty dozen and the clean 15

Sophia recently started a podcast series where she shares her continued discoveries about how to live a practical non-toxic life.

To learn more about Sophia Gushee, you can find her on her website and on social media:

Facebook

Twitter

Instagram

YouTube channel

Thanks for listening.

Bridgit Danner, Founder of Women's Wellness Collaborative.

And here's the video where we talk about 3 chemicals that disrupt women's hormones.

Candida-Yeast Overgrowth Underdiagnosed By Krista Goncalves

Candida. Candidiasis. Yeast overgrowth. Fungal infection.

Whatever you want to call it, it's NO FUN when you've got it!

It's Summer...hot, sticky weather conditions and our bodies are such perfectly moist breeding grounds for all kinds of "critters". I've had a number of friends complaining of this particular condition lately, or at least trying to figure out if they've got it!

So what does a vacationing Nutritionist do when she's drunk a number of frosty beers (aka, yeasty, gluten-bombs), and eaten buckets of tortilla chips (grains!) while sitting around in a wet bathing suit down by the lake for several weeks?

Ok, that's my way of saying, minus the nose-crinkling details, that I've had a problem with yeast overgrowth, multiple times in the past 25 years. 

In fact, we've all likely had it in some form or another, and some of us may not have even realized we had it! 

Of course you're probably already thinking of that thick, white discharge, reminiscent of cottage cheese, that makes your va-jay-jay itchy & cranky. But that's not necessarily always one of the symptoms when this critter is in a state of overgrowth - and it's not just exclusive to women's southern parts either!

It's much more tricky & complex than that, so let me do my best to scratch out all of the details for you. 

What is Candida-Yeast Overgrowth? (Candidiasis)

First off, a small amount of Candida yeast in the mouth, digestive tract and vagina is normal. It’s just part of our body's natural flora. However, when this organism decides that it’s party time, and blooms out of control - it can wreak havoc on your whole system!

“Candidiasis is a fungal infection caused by yeasts that belong to the genus Candida. There are over 20 species of Candida yeasts that can cause infection in humans, the most common of which is Candida albicans. ”

— Center for Disease Control (CDC)

Candida yeasts normally live on the skin and mucous membranes without causing infection; however, overgrowth of these organisms can cause symptoms to develop. Symptoms of candidiasis vary depending on the area of the body that is infected."

Thrush

Candidiasis that develops in the mouth or throat is called thrush or oropharyngeal candidiasis. It can also travel down the esophagus. Breastfeeding babies are prone to thrush as are mother's nipples. Ouchy!

Babies are also prone to yeast in the diaper area, but it's not the same as the typical diaper rash on their bums. 

Diaper rash caused by yeast is differentiated as one that appears red, raised, and patchy with sharp borders, mostly over the genitalia but with satellite spots sprinkled around the diaper area. 

I remember with both of my kids, it was an especially red nasty rash that wouldn't go away with regular diaper cream but cleared up wonderfully with good 'ol vag cream - Canestan, Monistat or generic brands. Now I just always keep a tube of it on hand :-)

Yeast Infections

Speaking of... Candidiasis in and around the lady bits is commonly referred to as a yeast infection. 

Gals, this is the one that you're most familiar with due to the intense itching, redness and sometimes a lovely aromatic discharge emanating from your hoo-ha like your own personal brewery. These are the hallmarks of this type of fungal infection. If you've never experienced one, I hope you never have to!

Systemic Candida

Invasive or systemic candidiasis occurs when a Candida species enters the bloodstream and spreads throughout the body. 

“Candida overgrowth can show up in just about every tissue in the human body.”

— BodyEcology.com:

Systemic candida is often the most serious type as it is difficult to get a handle on and has many possible symptoms, including:

-    inability to lose weight
-    alcohol intolerance (you get buzzed very easily)
-    toenail fungal infections
-    athlete's foot, jock itch
-    severe abdominal bloating (looking pregnant by end of day)
-    painful/itchy/red skin rashes (especially in body folds like boob-flaps & armpits)
-    a feeling of brain fog or lack of mental clarity (even forgetting your usual routine)

This is the type of Candida overgrowth that we'll be mainly focusing on in this post. Take a look at the lengthy list of symptoms – and this is not even a comprehensive list of possible symptoms, just the more common ones.

For an interesting discussion on commonly overlooked symptoms of various gut bugs including Candida – listen to the Women’s Wellness Radio podcast with Dr. Andrea Maxim.

What Causes An Overgrowth of Candida albicans?

It’s normal for a certain amount of Candida to be in your body at any one time, but there are a number of predisposing factors that can cause it to grow out of control, as adapted from Whole Approach:

Predisposing Factors

1) Destruction of the C. albicans' natural control mechanism: Broad-spectrum antibiotics (e.g. tetracycline) destroy the healthful bacteria, which control the Candida population. For example, Lactobacillus acidophilus competes with C. albicans for space and nutrients in the intestinal tract. It also releases acid, which makes the environment less favorable for Candida growth, and even feeds off of the Candida directly. When Lactobacillus acidophilus is attacked by antibiotics, Candida proliferates and can change to its pathogenic mycelial form. 

After prolonged or frequent (more than 3 times in a year) broad-spectrum antibiotic use, Candidiasis symptoms may start to appear in a matter of months or even days and often linger for life if untreated, especially if one regularly consumes poultry, eggs, meats and/or milk since these usually contain antibiotics (and steroids, see #2 below). 

Chemical preservatives in food also support Candida overgrowth, which includes most processed/ packaged foods.

2) Weakening of host defense mechanisms: A number of factors can compromise the effectiveness of the immune system that is responsible for eradicating invaders such as Candida. Lowered immunity may result from steroid drugs and cancer chemotherapeutic agents, both of which are immuno-suppressants. Prolonged illness, stress (all forms), alcohol abuse, smoking, lack of exercise, lack of rest and poor nutrition (see #4 below) are also key factors which tend to weaken the immune system.

3) Female anatomy: Women are generally more susceptible to Candidiasis than men for several reasons:

 - Female hormonal levels are constantly fluctuating and sustained high levels of estrogen can occur. This condition tends to impair immune system function.

 - C. albicans growth is stimulated by the female hormone progesterone. Its levels are elevated during pregnancy and in the second half of each menstrual cycle. Synthetic progestins are found in oral contraceptives and also contribute to candida overgrowth.

 - The female anatomy lends itself to the ready migration of C. albicans from the rectum to the genito-urinary system. Vaginal yeast infections are a common result.

4) Poor diet establishes a breeding ground for Candida: The nutrient-poor, low-bulk, highly-refined carbohydrate diets of most North Americans will, over a period of years, transform a healthy large intestine into a lifeless pipe caked with layers of encrusted fecal matter. Which, in turn becomes the site of constant putrefaction, fermentation, rancidification, and is a home for toxin-inducing pathogenic bacteria, and an excellent environment for the proliferation of the mycelial tentacles of Candida.

A highly-refined carbohydrate diet serves as a very desirable food source for C. albicans which further entrenches it within the microscopic crevices of encrusted fecal matter. The small intestine, housing a more fluid chyme, does not become so caked with old fecal matter as it does with mucus. This also encourages Candida proliferation.

It has also been suggested that if you have been diagnosed with Chronic Fatigue (CFS), Fibromyalgia (FMS), irritable bowel syndrome (IBS), chronic sinusitis, and/or you have recently taken antibiotics - especially lengthy or multiple courses, then you can suspect a concurrent Candida infection and should seek treatment. Of which, you can expect a 3-6 month treatment process for systemic infections.

How Do You Test For Candidiasis And Get A Diagnosis?

Here's the tricky part... diagnosis for oral thrush and vaginal yeast infections are generally easy because the symptoms are so distinct, but for a systemic infection it can be quite difficult as the symptoms are often plentiful, seemingly unrelated and can mimic so many other conditions!

If you're experiencing 3 or more of the above-mentioned symptoms or otherwise suspect a yeast overgrowth, consult your doctor or health practitioner for examination and possible testing.

Hormone Expert Dr. Chelsea Gronick ND notes that fatigue, brain fog and sugar cravings are the top 3 symptoms she sees with patients and she uses stool and organic acids urine testing in her naturopathic clinic in Kelowna BC.

However, if you're an impatient patient like me, and you simply want to take matters into your own hands, here's what you can do to establish a probable diagnosis and begin treatment of a systemic yeast infection...

A) Complete the Candida Questionnaire

The questionnaire was developed by Dr. William Crook - amended from TheCandidaDiet.com

          WOMEN

A score of 10 or greater indicates that your health problems may be connected to a yeast overgrowth. A score of 13 or higher suggests that they are almost certainly yeast connected.

          MEN

A score of 8 or greater indicates that your health problems may be connected to a yeast overgrowth. A score of 11 or higher suggests that they are almost certainly yeast connected.

B) Spit Test

First thing in the morning, before your feet hit the floor, spit generously into a clean glass of water and let it sit for 5 minutes. Observe the behavior of your spittle. If it does anything except float at the top - like sink or drop "legs" down, you can suspect Candida overgrowth.
 

Image credit: CandidaSpitTest.org

C) White Tongue

As listed in the questionnaire... after you've done your spit test and before you drink anything or brush your teeth, go look in the mirror at your tongue. Does it have a white coating on it? If similar to this picture, you can suspect Candida overgrowth. 

D) Laboratory Testing

Conventional medicine often only recognizes this condition in the most extreme cases, but Medical Doctors are becoming more open-minded and educated about it, so if you feel your Doc is on board with the investigation, then you can ask them to order blood & fecal tests. 

Although be aware that these may only show positive results in extreme cases and may give negative results when you truly do have an overgrowth and are experiencing symptoms.

Obviously if you're a woman and you suspect a vaginal yeast infection, your Doctor can test for that. Although quite frankly, I'm more than aware when I have one and begin self-treatment right away!

E) Other Options

If still suspicious but unsure if you have Candidiasis after exploring the above 4 options, consider seeking out a Naturopath or other alternative health practitioner. They may use other forms of assessment such as electrodermal testing and the Organic Acids Test (OAT).

Ok, so you've established that you've got too much candida... now what do you do about it?

How to Treat Candidiasis or Candida-Yeast Overgrowth

    Clean up your daily diet. This one is listed first because it is should be top priority as it may be what got you into this sticky mess in the first place ;-) 

The best Candida treatment is to overhaul your diet. Candida grows exponentially in response to starchy carbohydrates, sugar and some fermented foods. So, it’s important to eat a whole foods diet that’s low especially low in sugar and refined carbohydrates. This means increasing your daily intake of leafy green vegetables, lean protein, herbal teas and water.

You can google 'Candida Diet' and you're going to get a hundred different protocols about how you should eat, and how you need to "starve" the Candida. Coming from my own personal experience - most of them are incredibly restrictive and some can be downright dangerous. 

I’ve always been a bit skeptical about the usefulness of these particular diet protocols, so I asked Naturopath Dr. Chelsea Gronick if these so-called “Candida-starving diets” are necessary and effective. She says, “YES, but only when combined with other complementary protocols,” like these I’ve listed below.

Here are the basics where daily diet and fending off Candida is concerned:

•    Eat less sugar... way less sugar, in all its forms including soda, fruit juices and even naturally-occurring fructose found in fruit. I would stick to whole fruit like berries & green apples. The one saving grace here is you can still enjoy small amounts of high-quality dark chocolate! 70% or more cacao and very low-sugar.

•    Eat gobs of leafy greens and sulfur-rich foods like garlic, onions & most spices, even at breakfast!

•    Eat less processed and packaged foods, and limit all starchy carbs (again, sugar!), especially corn and gluten-containing grains like wheat, rye, barley, spelt & kamut. I would simply stick to small portions of brown rice, buckwheat & quinoa, of which soaking & sprouting is preferable. Here’s a great grain, nut & seed soaking guide.

•    Consider eliminating gluten and dairy entirely, which can lead to inflammation in the gut, which is a predisposing factor.

•    Avoid fermented & moldy foods and yeast, with the exception of apple cider vinegar (unpasteurized, with the "mother" in it) and nutritional yeast (nooch is all good, baby). 
Fermented foods would be vinegar & soy sauce, and moldy foods are mushrooms & peanuts.

•    Drink less alcohol... way less alcohol! Especially beer & wine due to the fermentation and generally high sugar & yeast content.

    Eat more fiber - way more fibre! 

“Consuming a blend of soluble and insoluble fibers help soak up and sweep out dead Candida organisms, ensuring that they are eliminated from the body rather than reabsorbed. If you are unable to get the recommended 25-38 grams of fiber into your daily diet (ahem...leafy greens!), consider a fibre supplement - increasing intake only by 5 grams every few days and drink plenty of water!”

— RenewLife.ca

    Support your liver & heal your gut

“Both the gut and liver are your body’s primary defense team. They protect you against invading pathogens, rogue bacteria, dietary irritants, and outside toxins. When unwelcome microorganisms in the body manage to work their way past the gut’s defenses, the liver is on cleanup duty. Toxic Candida can make it almost impossible to detoxify your body, so it’s critical to control an overgrowth by healing the gut lining, while also supporting liver health.”

— BodyEcology.com

You can support your liver (and gallbladder) daily with supplements like N-acetyl cysteine, a-Lipoic acid and herbal extracts of turmeric (containing curcumin), milk thistle (containing silymarin), artichoke, dandelion and sarsaparilla, which all help to increase production of glutathione – considered the “mother of all antioxidants”.

    Take Probiotics. Anti-biotics = anti/take away life. Pro-biotics = pro/give life. 

I feel that everyone should be taking these whether you have a yeast overgrowth or not! I personally take 50 billion CFU - which is a more therapeutic dose. Look for a product that contains the important strain saccharomyces boulardii.

    Use Proteolytic Enzymes. What are these you ask? A supplemental enzyme blend including nattokinase, that has the ability to break down the tough exterior wall and protective biofilm that surrounds the Candida albicans' cell. Some formulations will also include enzymes to break down sugars & starches which feed the Candida.

    Anti-fungals. You can take singular ones like garlic bulb (active component = allicin), oregano oil, black walnut husk, berberine, pau d'arco, grapefruit seed extract, neem leaf, clove bud, and caprylic acid – a component found in coconut oil. 

However, because Candida can become resistant to any one anti-fungal, rotating different ones or taking a broad-spectrum blend of anti-fungal & anti-bacterial herbal supplements like those that are considered as "candida cleanses" are probably the best bang for your buck! You may need to take these for several weeks to several months, depending on the severity of your overgrowth.

    If you still find that you are unable to get your condition under control, you may need to seek out prescription anti-fungals like Diflucan or Nystatin.

I left this one for last as I really do feel it's best to try the natural treatment route for many non-life-threatening health conditions. However, it's your body and your health so do what you feel is best for you!

Now if you'll excuse me, it's time to take my natural anti-fungals and NOT wash them down with another frosty, yeasty gluten-bomb beer... which is so hard to resist on a hot summer's day ;-)

Need to clean up your diet ASAP? 

Grab a FREE instant download of The Clean Life Hack Cookbook – featuring 50+ whole foods, low-sugar recipes. 

This article originally appeared on Krista Goncales website.

FOUND THIS INTERESTING?

A former marine biologist, Krista is now a Certified Holistic Nutritionist (CHN) and Registered Nutritional Counselor (RNC) – a qualified practitioner who provides guidance for building and maintaining nutritional well-being.

Krista likes to say that she's having a culinary love affair with food and is captivated by how it fuels, nourishes and energizes us. She believes your food should work for you, not against you. 

The mantra of “what you put in, is what you'll get out” supports her belief that real food, along with some high-quality supplements, can help heal us from many health conditions, or even prevent us from having certain ones in the first place - like type 2 diabetes and high blood pressure.

With over 20 years of diverse professional teaching experience and a deep passion for promoting balanced, healthy living, she feels her contribution to the rapidly expanding and ever-evolving field of "functional health" is not only important, but incredibly rewarding.

Krista is also a women's health writer and you'll find her blogging regularly onMakingLemonade.ca ~ Empow(her)ed Health & Nutrition!

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My Three 'Hot Body' Summer Secrets

I'm not always smiling while I do this!

This past Spring my family and I got exposed to toxic mold and got quite sick. I had 'exercise intolerance,' as they say in the mold world. Meanwhile I was hosting our Hormone Summit, which was a load of work. I still ate pretty well, but my belly was expanding.

I started the summer on a mission to get fit! I wasn't sure how it would go. But I am pleased to report that in one month's time, my body transformed. I will always share every health secret I discover with you, my dear one!

1. Reformer Class

I knew I wanted to get back into Pilates this summer to work my core . But I got 'Pilates on steroids' at Reformed in Phoenix, Arizona.

The reformer is a piece of resistance exercise equipment designed by Joesph Pilates. It consists of a platform that moves back and forth along a carriage. Resistance is provided by the exerciser's body weight and by springs attached to the carriage and platform.

German-born Joseph Pilates was living in England, working as a circus performer and boxer, when he was placed in forced internment in England at the outbreak of WWI. While in the internment camp, he began to develop the floor exercises that evolved into what we now know as Pilates mat work. 

Pilates began to work with rehabilitating detainees who were suffering from diseases and injuries.  Amazingly, he developed his first pieces of exercise equipment from bed springs and whatever he could find around.  Joseph Pilates went on to teach in New York from 1926 to 1966. 

This was my first time on a Pilates reformer machine, and it rocked my world. My body responded so quickly to this type of workout. I got toned all over right away, my body carriage improved, and my back pain reduced.

You can seek a small group or private reformer training in your town, or check out Reformed in Phoenix.

Plank it out!

2. No Snacking

I used to be a really bad snacker. I was hungry every two hours, and I would eat that often! I couldn't picture that changing. I have gotten better over time, and this summer I got really focused on it, thanks to Cate Stillman and her Body Thrive book and program.

I interviewed Cate about Body Thrive, which is ten habits, based on Ayurveda, that she has taught to thousands of women. I am loving these habits for myself, and Cate says that she has witnessed many, many women lose weight and decrease anxiety with this simple habit.

3. Earlier, Lighter Dinner

This habit is also courtesy of Cate, and I was really resistant to this one! Dinner is usually when I cook and enjoy a big meal. But I gave it a try, and it did feel good. This habit is supposed to increase our ability to digest in the daytime, when our digestive activity is still a-happening.

That's it! Not too complicated, right?! It feels sooo good to tone up, and a summer tan doesn't hurt either! When you feel good in your body, it really shifts your confidence about life.

If you'd like to hear more about these ten habits of Body Thrive, Cate and I recorded a video about it last month.

Hope that helps, and feel free to leave your comments on this topic below!

Recovery from Stillbirth: The Benefit of Yoga by Laura Devine

According to the US Department of Health and Human Services, 1 out of every 160 pregnancies in the United States ends in stillbirth. Of these, First Candle.org highlights that more than 50% are full term and occur in otherwise healthy, low-risk pregnancies. To many this is a staggering statistic but to the mother of a stillborn child it is a sobering reality.  

On New Years Day 2014 it became my reality. During a perfectly healthy pregnancy full of plant-based whole foods, plenty of exercise and daily meditation, my daughter’s heart stopped at 40 weeks and three days gestation; a heartbreaking three days past her due date.

In my work as a fitness director for a local country club, clients were constantly telling me how easy my labor would be. While visiting my OB GYN at 40 weeks I was congratulated by the nurse practitioner for being one of the healthiest pregnant women she had ever seen. Though it might seem like I am bragging, I assure you that any hubris surrounding my pregnancy dissipated the moment the fetal doppler fell silent.  

“After learning my baby had died, all motherly effort expended over those nine long months seemed fruitless.”

— Laura Devine

Despite my best efforts the outcome was worse than any I could have imagined and I was left devastated and disillusioned. After 52 hours in labor and a very difficult delivery I realized the healthy measures taken during pregnancy could serve a greater purpose. I would need all the strength I could muster to physically and emotionally navigate the rough waters I was unwillingly pushed into, especially over the next several months. Many of the tools I had acquired as a fitness professional proved valuable. However, yoga was, and continues to be, my life raft.

Recovery from Stillbirth

Postpartum, the delivery of a stillborn is dramatically different than the delivery of a living child. The stresses of any new mother are manifold, but those of the grieving mother are much darker and less understood. Instead of learning how to breastfeed and sending out birth announcements, I was focused on stopping the flow of my milk and making funeral arrangements. This trying time was made all the more difficult by dramatic hormonal shifts. For many mothers this is a veritable recipe for postpartum depression. In fact, the Massachusetts General Hospital for Women’s Mental Health tells us the risk of postpartum depression is four times greater for the mother of a stillborn than the mother of a living baby.  

While there is still much to be learned in the world of women’s health and hormones, the value of exercise is one of the few things most experts agree on. I was fortunate to have exercise so integrated into my life that it naturally became my main coping mechanism, my first instinct being to run as fast and push as hard as I could. The emotions were strong and so was my urge to fight against them. After a few weeks of fight or flight motivated movement I was sleeping poorly, exhausted, and no closer to feeling better than when I began.

“Yoga is a unique form of exercise in that many postures are specifically designed to subtly massage certain glands, which may in turn help balance endocrine function.”

— Laura Devine

Being a yoga instructor I did practice yoga daily but often at 3am as a substitute for sleep. During these late night/early morning practices it became apparent that although running was a great distraction, yoga was where the real healing happened. My practice brought me face to face with the feelings I was trying so hard to avoid which eventually led to feeling less anger and more compassion towards my body. By increasing time on the mat and simultaneously easing up on more vigorous workouts my body gradually shifted back towards balance. Intuitively I knew yoga helped but it was not until later that I realized how much of this was attributed to the positive effect it had on my wildly shifting hormones.

Many of these hormone-balancing poses are simple, safe, and can be performed at any fitness level. Even more encouraging is that, when practiced consistently, yoga strengthens the activation of the parasympathetic nervous system, promoting feelings of relaxation and proper adrenal function.

This enhanced relaxation response can partly be attributed to yoga raising gamma-aminobutyric acid (GABA) levels in the brain, a key factor in alleviating feelings of anxiety and depression. I felt powerless when, 5 months after the stillbirth of my daughter, my period had not yet returned. The doctor wanted to write me a prescription but I declined. Instead I relied on a combination of good nutrition, adaptogenic herbs, and yoga. The following month my cycle returned to normal and three months after that I conceived a son.

I encourage anyone in the midst of the difficult process of healing from stillbirth to seek out yoga. Even a short practice in the comfort of your own home can have a dramatic impact on hormonal balance and overall quality of life. By channeling the nurturance I would have lavished my daughter inward I was able to connect with a part of me that needed recognition in order to move forward.

While one never really “gets over” the loss of a child I believe it is truly possible for loss to be a gateway to greater care and compassion. After my experience I doubted I would be able to wholeheartedly promote exercise again. To my surprise I found the doorway to my heart was through my body, and yoga was the key.

FOUND THIS INTERESTING?

Laura Devine, 200 hr RYT, NASM CPT

Read more here https://getfitlit.com/

10 Truths About Your Bathroom Scale’s Lies by Krista Goncalves

Dear Bathroom Scale… Why are you such a pretty little liar?

Does your scale whisper sweet nothings into your freshly painted toes one day, then turn around and bite them the very next day?

Does this same toe-biting scale like to play double-dutch with its numbers from week-to-week? Five pounds up, four pounds down, five more up, three down. Aaaaahhhh!

If you're experiencing this kind of pathological lying behavior from your bathroom scale - what’s the deal? How do we make sense of these seemingly nonsensical numbers?

As a Nutritionist and former Personal Fitness Trainer, this issue comes up continuously with clients. It’s always a challenge to enlighten them with the reality that surrounds their scale-weighing woes.

10 Truths About Daily Weight Fluctuations

Here are 10 uplifting truths for you to share with clients (and yourself!) about those annoyingly normal daily weight fluctuations:

1)    It is NOT a true measurement of your health. The scale number is simply one of many parameters you should be taking into account to determine if you are maintaining or approaching your optimal body weight. 

Girth measurements & body composition/body fat testing are often better evaluations of health. Heck, even how your clothes fit can be a better indicator!

2)    When we wake up after fasting for at least 8 hours, we're completely dehydrated and at our lowest weight of the day. 

This is why it is recommended to weigh yourself first thing in the morning, before you eat or drink anything, and after you have voided - that’s fancy-talk for "going potty".

3)    Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs of waste that's been hanging out in your large colon. Who knew poop could be so heavy! 

Be sure to keep the bowels moving with plenty of fluids, plant-based fiber and targeted supplementation, if necessary.

4)    Your scale doesn't just weigh fat. It weighs muscle, bone, water, internal organs and as you just learned - fecal matter! When you lose "weight" - that doesn't necessarily mean that you've lost fat. In fact, the average run-of-the-mill bathroom scale has no way of telling you what bodily tissues or substances you've lost.

As most of us know and have experienced first-hand, losing muscle is nothing to get excited about, because muscle is a metabolically active tissue. The more muscle you have the more energy or calories your body burns, even when you're just sitting around.

That's one reason why a fit, active person (presumably with more muscle mass) is able to eat more food than the chronic dieter who is unknowingly breaking down and losing muscle. Weighing “skinny” on the scale does not always translate into healthy off the scale. This is what it means to be "skinny fat".

Generally speaking, it's only possible to lose 1-2 pounds of pure fat per week as a pound of fat = 3500 calories. So when you severely restrict your calories, causing your weight to drop say 10 pounds in 7 days - it's nearly physically impossible for all of that to be fat. What you're really losing is water, muscle, and glycogen (or muscle sugar - see more about that in #6).

“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.
It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”

— Steve Maraboli

5)    Another highlight of the scale's indiscriminate nature: it can't tell if you've gained muscle.

A pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that's why when you gain muscle and lose fat, your silhouette is slimmer and your body is more firm. Hence, building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change in scale weight.

Consider the example that after 3 months of doing that new "bikini-body boot-camp" program, the scale says you've lost 5 pounds. This may not sound like much (heck, I'd take it!), but what if you had actually lost 8 pounds of pure fat and gained 3 pounds of muscle? That would be a pretty nice improvement in your body composition. But you would be misled, not to mention disappointed, if you only used a bathroom scale to track your progress. Refer back to better evaluations of health in #1.

6)    What you eat during the days leading up to a weigh-in can dramatically influence the numbers.

• Booze. Enough said.

• Sodium. Excess salt (sodium) can also play a big role in water retention. 

Health Canada indicates that the recommended upper limit for daily salt intake is 2,300 mg sodium, which is easy to take in considering there's over 2,000 mg of sodium in a single teaspoon of table salt and upwards of 1,000 mg in the average can of soup!

Sodium is such a sneaky substance and the more highly processed a food is, the more likely it is to have a high sodium content. Be a savvy label reader.

When preparing food, always use natural, unrefined salt like Himalayan Pink Salt.

• Excessive carbohydrates (carbs) – affect our glycogen or muscle sugar stores. 

As HealthDiscovery.net puts it:

"Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored in the muscles themselves. This energy reserve weighs more than a pound and it's packaged with 3-4 pounds of water when it's stored.

Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small increase in appetite and your body will restore this fuel reserve along with its associated water.

It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even in the absence of changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss..."

This is why physique competitors get rather obsessive not only about the scale leading up to their events, but especially with alcohol, salt and carb intake.

7)    For all the ladies out there...it's not you, it's your HORMONES! Yep, certain times of the month can be marked by less-than-pleasing numbers on the scale. 

Dr. Raquel Dardik, MD advises that some women can gain up to 10 lbs right before or during their period. 

This is because the natural drop in the hormone PROGESTERONE just before your period often causes digestive complaints like water retention and constipation. And remember how heavy poop can be?

Our bodies also tend to lose Magnesium in the days before menstruation, which drives our INSULIN levels up leading to an increase in food cravings - especially for sugar.

Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.

* It's a good idea to supplement daily with Magnesium as most of us are already deficient in this multi-tasking mineral. I generally recommend taking 200-400 mg of Magnesium Bisglycinate before bed as it can have a calming effect. Even better…soak in a hot Epsom salt bath before bed.

These hormonal drivers, along with overeating to feed the cravings, can contribute to weight gain.

8)    Birth control pills (that also mess up your hormones), and many medications like antidepressants (ex. Lyrica), beta-blockers, steroids and a host of others too numerous to list - can cause bloating, water retention, inflammation and hence, unintentional weight gain.

Discuss all of your medications with your Health Practitioner. Ask: are they absolutely necessary? And, am I on the correct medications/at the correct dosage?

9)    Long distance travel, especially air travel can cause dehydration & water retention, which may be reflected on the scale. 

Drink up and don't forget to replenish your electrolytes!

10)    Digital scales need to be re-calibrated every time they're moved. Learn How to Calibrate your Digital Scale.

Who knew? Maybe I shouldn’t have thrown my scales out – I should have just re-calibrated them!

So how do we deal with this pathological liar most of us consciously choose to live with? 

The key is to know, understand and believe the following...

Simply do your best to maintain an overall healthy lifestyle using the good ‘ol “80/20 approach”, which is basically eighty percent healthy choices mixed in with twenty percent of the fun stuff. 

✓    Drink plenty of water
✓    Reduce consumption of salty, processed, packaged and junk foods (including diet sodas)
✓    Improve your sleep habits
✓    Manage stress

If you’re already rocking your own version of an 80/20, or plan to be implementing a routine for a more balanced lifestyle, you must understand that these short-term ebb & flow patterns have nothing to do with your long-term progress and they are just part of the overall health journey.

Again, daily weight fluctuations are completely normal!

Best Practices Routine

However, when you do weigh yourself – consider this “best practices” routine:

    No more than once or twice weekly is recommended. (FYI - one study found that girls in particular experienced negative effects to their self-esteem levels by routinely tracking their scale numbers).
    Weigh yourself at a consistent time. It is often recommended to weigh yourself in the mornings, after voiding. 
    Wear the same thing each time you weigh, or nothing at all.
    Place the scale on the same surface and make sure it is calibrated properly.

This will all help to reduce some degree of fluctuation. Of course, be mindful of all the other possible reasons for daily weight fluctuations that were listed.

Final Thoughts:

Stop being a slave to the scale. It does not define you. You are worth so much more than THAT number!

FOUND THIS INTERESTING?

                 Krista Goncalves, CHN, RNC

A former marine biologist, Krista is now a Certified Holistic Nutritionist (CHN) and Registered Nutritional Counselor (RNC) – a qualified practitioner who provides guidance for building and maintaining nutritional well-being.

Krista likes to say that she's having a culinary love affair with food and is captivated by how it fuels, nourishes and energizes us. She believes your food should work for you, not against you. 

The mantra of “what you put in, is what you'll get out” supports her belief that real food, along with some high-quality supplements, can help heal us from many health conditions, or even prevent us from having certain ones in the first place - like type 2 diabetes and high blood pressure.

With over 20 years of diverse professional teaching experience and a deep passion for promoting balanced, healthy living, she feels her contribution to the rapidly expanding and ever-evolving field of "functional health" is not only important, but incredibly rewarding.

Krista is also a women's health writer and you'll find her blogging regularly on MakingLemonade.ca ~ Empow(her)ed Health & Nutrition!

Connect with Krista:

Facebook

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My Pain: My Motivation For Changing The Lives of Women by Melissa Turner

I had endometriosis. It was unbelievably painful. It is a condition that affects over 176 million women around the world and yet most of us have never heard of the condition. In some cases women endure pain for years before realizing that what they are experiencing is far from normal. I did this too. I believed that my excruciating period pain was normal. I thought my swollen belly and my aching body was normal. I thought that regular PMS and erratic mood swings were normal. Gotta love those TV commercials that say all of this is just part of being a women… right?

Women are told from an early age that period pain is simply part of their cycle. Something they have to learn to deal with. That they shouldn’t be so weak or pathetic and that every women goes through this. This is why endometriosis can take over ten years to get properly diagnosed and in many cases it can dramatically effect the ability of women to get pregnant!

I had never heard of endometriosis. Have you?

The most common symptoms of endometriosis include painful periods and pain during sex. Endometriosis is a condition where the cells which are meant to remain in the uterus, spread into the abdominal cavity and grow and change along with the cycle. These eventually form adhesions and cysts, which cause incredible pain for many women. Though pain is a key indicator of endometriosis, some women don’t experience any pain or little pain as their cysts form in less obtrusive places.

I had pain though. I had pain from my very first period and it lasted for over 15 years. I followed all the best meaning advice and went to the best specialists I could find. Some were doctors, endometriosis specialists and gynaecologist. I went through seven operations, a number of hormone treatments putting my body through menopause or stopping my periods all together. I had a huge arrange of pain-killers and drugs to overcome all the side-effects of the hormone treatments. I had a huge handbag and it was not filled with typical girly things. Instead it was filled with pain-killers and drugs to help me to get through a typical day.

As much as I reached out for help, I never found any new insights or options from the typical medical sources.

“Something had to change, and it all began with me finally taking responsibility for myself and my health.”

— Melissa Turner

I began with throwing out all the junk in my life. The junk food, the junk relationships, the junk thoughts and all the chemicals I was adding into my body each and every day. I shifted my focus in a big way… it was about taking care of myself and my body. It was about providing for my body with real, nourishing foods. It was about filling my mind with positive and uplifting thoughts and it was about finally acknowledging and realizing my own strengths and loving myself.

I won’t lie. It wasn’t an easy journey. I certainly can relate to so many women who struggle to make the shift in using a holistic approach for their endometriosis. However, I can tell you that it has shifted more than my pain levels. I no longer experience pain or symptoms from endometriosis. I never believed that I could ever say that!

I also never believed that changing my thoughts, my food and my focus could shift me into a whole new life for myself. One filled with real fulfillment from my work and my relationships. I am finally open and energetically ready to do anything I wish to do in this world, without fear or limitation.

This is why I do what I do. I want more women to experience the shifts that I experienced when I finally started taking care of myself properly. It goes beyond simply eating a healthy diet or moving our bodies. It is about putting ourselves first and deciding that we are worth it. Truly worth it. Beyond beauty products and pretty dresses but worth taking care of in terms of our health and our personal well-being.

The REACH Technique©

I run an online business which supports women with endometriosis who are keen to use a holistic approach. I guide women on how to:

1. Eat for real nourishment

2. Move to help heal their bodies of anxiety and poor posture

3. Change their thinking and shift old emotional pain

4. Cleanse the body of contributors to developing endometriosis

I call it the REACH Technique© and you can get the full picture in my free online mini course.

Found This Interesting?

Sign up to find out more about the REACH Technique© and how you can successfully manage your endometriosis.

www.endoempowered.com

Endometriosis support group on Facebook 

Endometriosis Business page on Facebook

Melissa Turner on Twitter

Life Is About Choices By Rachel Adams

Many times we are faced with challenges and they can knock us down. There are things that happen in life that can literally rock you to your core and you simply have no control over that. The question then becomes, how do you choose to respond? 

Life is all about CHOICES. Everyday we have the chance to wake up and either decide to make it a good day, or let the little things that are going to happen ruin our day.

I made a decision about 4 years ago that I was only going to choose joy and happiness for my life. From that day, whenever things would get me down, I would allow just a short 5 minute pity party, embrace the feelings, and then move forward.

Sometimes big things happen in life. When fire burned down my parents' house of 38 years, we were incredibly sad. But I chose to look on the positive side. We supported each other the best way we could, gave lots of hugs to those around us, shared love & stories, and made plans of how to move forward. 

Life has a way of tossing us things we don't expect. But if we keep our eyes and hearts open, it can send beauty and love our way. Do you remember the moment you chose how you would lead your life? If you haven't, it's not too late! 

Why? Because the CHOICE is yours! 

Found This Interesting?

Sign up now to take the next step in changing your life!

www.lost2found90.com/the-program

Rachel Adams on Facebook

Lost to Found in 90 Days on Facebook

The Origins of Anxiety and Emotional Eating with Roy Nelson

I had a really amazing conversation with author and addiction counselor, Roy Nelson. Roy came from humble and violent beginnings. He joined the military and married at a young age.  Though he went on to have success in business, he was plagued by phobias, panic attacks and disordered eating.

He sought out help from psychologists to no avail. He finally had a breakdown/ breakthrough that gave him the realization that the source of his pain and suffering was feeling a separation from spirit.

For the next many years he sought out teachers and resources that help him reconnect with spirit. He found that when this connection was intact, disordered behaviors fell away.  Eventually people started coming to Roy and asking for help. He has spent the last 30 years helping others to overcome their own addictions.

"Disordered thinking leads to disordered living which leads to disordered eating." Roy Nelson

Even if you don't suffer from disordered eating or addictions, I think you will enjoy this interview. 

"This episode is really about the deep underlying thing that causes pain and fear in our lives." Bridgit Danner

Roy shares some things you can start to do right away to quiet your own anxieties.

Find out more about Roy's program for addiction here.

Find his book, Love Notes from Hell, here.

To get a new interview delivered to your phone weekly, subscribe to our podcast at iTunes or through most podcast players.

If you have not yet joined our community, we sure to grab our hidden Hormone stressors quiz here, and come on board!

You are welcome to leave your comments below or to share this blog on social media!

How to Finally Reach Your Health Goals with Nanci Tunley

Nanci Tunley was already trained in Pilates, nutrition and functional medicine, but she felt like something was still missing from her practice.  She found the missing link in transformation coaching.  She uses this tool to help women overcome their blocks to reach their health goals.

In this interview, we cover:

• Something we can do right away to start to change

• Important questions that you may have never asked yourself

• A case study about weight loss

On the call I got to pin Nanci down and have her give the steps to transformation. Here's what she came up with:

1. State what you want

2. Step back

3. Let go as needed

4. Be able to say yes

5. Choose your beliefs

6. Take empowered action

A previous episode I mentioned on the show is Weight Loss Starts with Trust with Michelle Hastie Thompson.  Check out that one here.

To learn about private and group coaching with Nanci, visit her website here.

As mentioned on the show, the Fuel Your Fertility Summit is happening Jul 20-30, 2016.  It is completely free and highly recommended if you are trying to conceive.  I will be speaking, along with 20 other fertility experts.  Register here.

You can hear my interview with Nanci through the player below.  

To get a new interview delivered to your phone weekly, subscribe to our podcast at iTunes or through most podcast players.

If you have not yet joined our community, we sure to grab our hidden Hormone stressors quiz here, and come on board!

You are welcome to leave your comments below or to share this blog on social media!

Two Healthy Habits You May Be Missing with Cate Stillman

Our guest Cate Stillman of yogahealer.com explains how modern life tends to create imbalance. When we are disconnected from the Earth and its rhythms, or disconnected from our communities or our values, symptoms can develop.

Though she had studied advanced Ayurvedic principles and yoga, Cate observed that each of her students and clients needed some basic habits in place if they were to heal. Cate has worked with thousands of women and men to help them develop the ten habits needed to thrive.  

She developed a book and program called Body Thrive, and we discuss two of the principles from the book here today.

I love these two practices because they are not commonly discussed or revered in our culture, and they are 'hidden gems' to create health.

Today we discuss the importance of:

• Eating three meals a day without snacking to be in 'rest and digest' mode as often as possible (thus avoiding feeling frazzled)

• Decluttering your space for a clear mind and less anxiety

This is a really fun conversation with both clear tips and strong foundational theory. Hope you enjoy it! 

Here are a few resources we mention on the show:

The Life Changing Magic of Tidying Up by Marie Kondo

Spark Joy by Mair Kondo

Body Thrive by Cate Stillman

How the World Sees You by Sally Hogshead

Body Thrive Webinar with Me and Cate

(free and happening July 13, 12 PM PST)

To get a new interview delivered to your phone weekly, subscribe to our podcast at iTunes or through most podcast players.

If you have not yet joined our community, we sure to grab our hidden Hormone stressors quiz here, and come on board!

The Magic of Yoga and Travel with Alix Northup

My guest this week is an old friend and colleague, Alix Northup.  Alix is a very centered and peaceful person, who is dedicated to the journey of body and mind, and she loves to help others along their own paths as well.

Alix is a certified yoga instructor and a licensed massage therapist. As a teen, she dealt with severe scoliosis, wearing a brace and probably dealing with a lot of frustration around it.

Luckily her mom, who was an MD with holistic leanings, got her to try yoga. She took to it immediately, and stuck with it.

Along the way she also developed a love for travel.  She spent some time in Nepal a few years ago, and there began a seed of an idea to come back and teach.  After some slowdowns and changes, she is excited to be leading a small group on a yogic/ cultural/spiritual journey there soon.

To learn more about Alix, visit her site here.  She teaches yoga and practices massage locally in Portland, Oregon.

Information on her group tours to Nepal can be found here.  The tours to Nepal are happening in October 2016 as well as October 2017.

We also filmed a short, one-pose yoga video here.  This simple pose is great for back pain.

**To enter our iTunes Review raffle, go leave your review at iTunes, and then come back to this link to enter!  Ends 6/30/16.

Click on Image to Get Your Quiz

To get a new interview delivered to your phone weekly, subscribe to our podcast at iTunes or through most podcast players.

If you have not yet joined our community, we sure to grab our hidden Hormone stressors quiz here, and come on board!

Interpreting Your Period Symptoms with Rachel Eyre

Rachel Eyre is a young woman who is of the generation of women that may get their periods quite young due to environmental factors.  Rachel got her period at age 8 or 9, and they came on heavy and painful.  She proceeded to develop an array of troubling symptoms, including severe migraines, and was taking 40 medications at day by age 28.

Luckily for her and us, she turned to natural medicine and educated herself on the causes of women's health woes.  She is now a wealth of knowledge on the following topics:

• What that weird menstrual color means

• Why you might have clots

• A reason behind menstrual headaches

• A reason behind frequent urination

• Alternatives to hormonal birth control

• Uterine positioning and "dancing fallopian tubes"

• The link between dioxin and endometriosis

She will also cover some cool solutions that you can do at home such as:

• Yoni steams

• Castor oil packs

• Abdominal massage

Rachel taught me a LOT on this interview, and I think you'll learn a lot too!

Links:

Rachel's site: thehealthywomb.com

Research site about progesterone and more: cemcor.ca 

Listen here:

The best way to listen to all our expert interviews is to be subscribed through iTunes or most podcast players.

Feel free to leave your comments below.

Thanks! Bridgit

Skin Care: Dangers and Possibilities with Denie Hiestand

Denie Hiestand is a natural health consultant, author, research expert, and former successful New Zealand dairy farmer. Denie has spent decades studying the skin and toxins/chemicals in everyday cosmetics and personal care products and identified a strong link between the high usage of chemical personal care products and the growing rates of cancers, infertility, hormone imbalances, allergies and various other modern day illnesses.

In response to his patient’s requests, Denie set about to create a completely pure and natural range of skincare products which not only contained none of the harmful additives found in the majority of commercial products, but equally importantly, contained life-giving, cell nourishing ingredients which feed and nourish the skin.

It took him eight years, many attempts and a big investment of his own money (including selling his wife's car out from under her!) to develop his skincare line, called The Cream.

Denie has a no-nonsense "New Zealand farm boy" style in his communication.  His passion to prevent women from using dangerous skin care products, and his passion to formulate alternative, effective products is evident in this interview.

Here are a few things he shared about conventional skincare:

• Chemicals in skin cream are designed to enter through skin 

• This makes them the #1 source of toxin ingestion- absorbing up to 2.6 lbs a year

• 99% of disease involves toxins 

• 90% of chemicals in use are used in cosmetics

• One month on commercial skincare is worse 10 years of smoking

• In reproductive women, toxins are stored in the fatty acid reserves, which the fetus lives off of in the 1st trimester

• In menopausal women, storage is more in the organs such as the breast

Denie's skincare line is colostrum-based. Colostrum is produced in lactating mammals the first 72 hours after giving birth.  

These days colostrum is being used more a health supplement.  Denie was already aware of the power of colostrum from his experience as a dairy farmer. Colostrum activates the cells, the immune system, and has "electric and zeta potential." It stimulates growth hormone.

Their colostrum is sourced from healthy, grass-fed, antibiotic-free New Zealand dairy cows. The cows produce a surplus, so collecting it is no detriment to their offspring.

Denie and his staff are extending a 20% discount plus free shipping to our listeners through June 30, 2016 with the code HEALTHYSKIN at check-out.  Shop and explore at TheCream.com.  

You can listen to the interview below, and be sure to subscribe to a podcast at iTunes or most podcast players.

Harness Your Cycle Superpowers!

My guests today are Audrey Sourroubille Arnold and Lucia Lukanova, both women's health coaches and also partners in a women's health app called The Flow.

A bit about the pair:

Audrey- Diagnosed with endometriosis  a few years ago.  She feels her former high pressure career contributed to her endometriosis diagnosis and overall burn-out. She switched careers into women's health.

Lucia- Working long hours doing big technology projects. She got burned out as well, and started to learn about hormones of stress and the menstrual cycle. She started to notice the subtle symptoms related to the phases of her cycle. She wanted an app to help her track her cycle, but didn’t find one, so she started to develop one, now out in several languages, called the Flow App.

Stages of the Cycle

Week One- Starts with day one of your cycle.   Cleanse time, from the inside out- want to be alone and peaceful.  Your verbal skills are lower, but is a 'wise stage.'  Energy is low and if you push you get cravings to create energy.

Paula Ratcliffe ran the Chicago marathon in world record time, and was on day 1 of her cycle.

In transition from period to the next stage (dynamic), is a good time to knock out your to-do list.

Week Two- Dynamic phase- energy is good, accomplish things, 'maiden' phase

Ovulation- femme fatale moment - phéromones are high, vocal chords have highest range, good time to ask for pay raise

Post-ovulation- a mini PMS is possible

Week Three- Reflexive phase- decide what to keep or give up, evaluate, very empathic, mother, femininity, caring, nurturing 

Week Four- Creative phase, Enchantress, represents Autumn season

Some resources we mention on the show:

Audrey's website

Miranda Gray's website

Jason Karp's book, Running for Women: Your Complete Guide for a Lifetime of Running

Video on How to Use the Flow App

Ultimately you will have to download the Flow App from the app store on your smartphone, but you can find more info on the Flow App here.

You can listen to the full interview below, but be sure to subscribe to the podcast to get an interview weekly!  Just got into your the podcast app on your smartphone and search, "Womens Wellness Radio."

Enjoying the show?  We'd really appreciate you taking a moment to rate and review us on iTunes.

A Healthy Dose of Productivity with Laura McClellan

This interview is not as geeky and not as medically-focused as most of our shows. Yet it was one of my very favorites, because I think the topic is so important.

Women these days are very stressed and overwhelmed (well, most of us) and that is affecting our health and happiness. 

Our guest Laura McClellan is the host of the podcast 'The Productive Woman,' a platform where she both shares her insights on productivity, and interview a range of women on how they deal with getting things done, meeting their own goals and needs, and managing family life on top of it.

What you'll learn in this episode is not how to shove more activities into your day, but rather how to be efficient, and also discerning.

“It’s possible to be really busy, but not be productive. It’s not just about doing more stuff, but the right stuff.”  Laura McClellan

Enjoy this one with Laura McClellan, and learn more about her and her show here.

For the complete notes and links mentioned on the show, follow the button below.

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Feel free to share your comments below.  And if you are not yet subscribed to Women's Wellness Radio, you can do so at iTunes or most podcast players.

Testing and Supporting Your Neurotransmitters with Cammi Balleck

I think you're going to like this episode!  Cammi Balleck really brings it with great information on women's health, focused on brain chemicals (neurotransmitters) and their relationship to our hormones.  

When our hormones ratios are off, our neurotransmitters will likely get affected. Cammi has worked exclusively with female health and hormones for 13 years, and has developed a testing strategy and treatment strategy that get her clients great results from anxiety, pain, food cravings and more.

Learn more at CammiBalleck.com.  You can download detailed notes and links below. Thanks! Bridgit

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Feel free to share your comments below.  And if you are not yet subscribed to Women's Wellness Radio, you can do so at iTunes or most podcast players.

Five Fun Ways to Fix Your Adrenal Glands

Many people mistake the picture of health for a picture of deprivation. In fact, it’s quite the opposite.  We can enjoy good food, good friends, and lots of fun and pleasure while we enjoy good health as well!

Today we’re going to cover five fun ways to heal your adrenal glands.  The adrenal glands produce hormones for energy and stress-handling, and they take a beating in our culture of chronic stress.

Adrenal function can go awry in three phases:

1. Hyperfunction- You are producing a lot of cortisol and may feel like you have a lot of of energy.  However you may have trouble relaxing, may be gaining mid-section weight, and may have lost interest/focus for sex.

2. Dysregulation- Your adrenals are fatiguing, and your energy is varied.  You may be tired in the mid-afternoon, and relaying on caffeine and sugar for a lift.  You might be getting sick too often.  You may feel like you only have energy late at night.

3. Exhaustion- Your adrenals don’t have a lot to give.  You may get diagnosed with chronic fatigue syndrome or hypothyroidism.  You may just feel like a shadow of your once energetic self.

There are causes of stress beyond the obvious ones (traffic jams, deadlines, fights), that include things like environmental toxicants, internal parasites and food sensitivities.  

But today we are going to focus on ways to calm and restore your body, that you’ll also enjoy!  These tips support you, whichever phase of adrenal dysregulation you may be experiencing. 

1.  Have unstructured time. 

Is your day planned out and packed from morning to bedtime?  This is very tiring on your system!  Give yourself some time to just wander, relax and do whatever you choose.  If your day is really packed, you may have to actually schedule this time.  

2.  Get out in nature. 

Getting outdoors can shift your perspective away from your worries, and help you see the bigger picture.  This can be a true camping trip, sunbathing in a park, or just walking around your neighborhood.  The fresh air, vitamin D and phytochemicals emitted from plants will all help balance your cortisol. (1) (2)

3.  Vacation. 

With smartphones, laptops and ever-present wifi, many people are working seven days and week.  Taking a long weekend or, better yet, a whole week or month to really unplug and explore is super restorative.  When is your next vacation?!

4.  Read.

Reading, preferably on an old-fashioned paper book without the blue light of a screen, has been studied to be very effective for relaxation.  I also encourage reading fiction, or whatever subjects really ‘takes you away.’  Your body will appreciate this break! (3)

5.  Sleep. 

Sleep is the most restorative thing we do.  It’s so important that it takes up a third of our day!  There is an old saying that every hour of sleep before midnight is worth two hours.  This may be because we produce more human growth hormone when we sleep when it turns dark, instead of staying up. (4) So, especially while you are healing adrenal dysregulation, it’s important to get to bed before 10 PM.  

You may find that you ramp up if you stay up after 10.  This does not mean that you are a nocturnal creature.  It means your circadian rhythm and cortisol rhythm is off.  So you really need to try to get it back on track.  That may mean working with a practitioner, but for starters, avoid sugar and alcohol at night, and end screen time by 8 PM.  

You will find that you feel much better the next day when you are asleep by 10.  The human growth hormone we produce when we sleep repairs our bodies and gives us energy. (5)  Human growth hormone is what we produce more of when we are young, so getting good sleep is like a little fountain of youth every night.  

Please incorporate these five fun cures for your adrenals, and you just might find you want to keep these habits around!

For more information on healthy lifestyle for women, take our free Hidden Hormone Health Stressors quiz!

Contributed by Bridgit Danner, LAc, FDNP

Sources:

1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793346/

2. http://www.ncbi.nlm.nih.gov/pubmed/20074458

3. http://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html

4. http://www.ncbi.nlm.nih.gov/pubmed/3720426

5.  http://www.ncbi.nlm.nih.gov/pubmed/12797841

The Effects of Long-Term Birth Control Use with Andrea Thorpe

The birth control pill is an easy-to-use, affordable way to avoid pregnancy.  But are there any risks?  

Many women do have symptoms, such as loss of sex drive or weight gain, but beyond that, most women don't know much about the health-related side effects.

In this interview, Andrea Thorpe, LAc opens the lid on the topic of the possible effects of long-term birth control use.  Many women are on birth control pills for 10-15 years, and the long-term effects are something to be considered:

• Synthetic estrogen dysregulates the thyroid

• Birth control pill casues nutrient depletion

• Hormone receptor site have a downregulated response

• Toxic burden on the system of long-term medication use

• Toxic/ inflammed state and nutrient depletion affects the gut and immune system

• Autoimmune disease Hashimoto's thyroiditis then becomes a possiblity

• Ovulation and fertility are often delayed after birth control use

Andrea also covers some of the healing options such as:

• How acupuncture benefits the system

• Why Andrea prefers foods over supplements

• When it's time to see a functional medicine practitioner

Andrea is an amazing practitioner, and if you can see her in the LA area, I highly recommend her. Her clinic:  http://lotuscenter.com/

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