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Week 6

Rebalancing

5th R - ReBalance

● Lifestyle choices affect our GI health○ Sleep○ Exercise○ Stress

● Many more for general health - but these are major contributors to gut health

● We need to work on balance as best as you are able

http://www.cdc.gov/niosh/topics/exposome/

1. Nutrition – covered throughout

2. Cutting harmful chemicals - like nicotine, medications

3. Physical activity

4. Sleep

5. Stress management

6. Reducing toxins

7. Exposures to disease/illness

8. Direct environmental factors – within our control

Exposome

●Even if you are eating a healthy diet and exercising …one thing can derail your best efforts to become lean and healthy….

Essential to health

• American’s know they are sleep deprived…..

• ……….but aren’t doing anything about it!

• >70% of Americans don’t get enough sleep.

• Very few even take 1 measure to change that

• (In the 40s just 11% slept less than 6 hours)

• We sleep less and get poorer-quality sleep

Statistics

● 45% of people believe we can train ourselves to need less sleep, a myth that has been proven false through various studies.

So how do we deal with sleepiness?● Close to one-third of adults (31%) always turn to coffee or

caffeinated beverages as their way to make up for lost sleep.

● Less than one quarter of adults always use healthy methods like naps, breaks and going for walks to deal with sleepiness.

Statistics

● Single night of sleep deprivation -> increase in hunger hormone ghrelin

● If not sleeping well – decreased leptin (the hormone that tells you to stop eating).

● Sleep loss ramps up stress, keeping cortisol up past its prime. “Wired but tired”

● Creates insulin resistance – after only one week of <5 hrs/night● Some studies show after one night!● Chronic sleep loss – risk for weight gain, insulin resistance, DM2

Consequences of lack of sleep

● Decreases the immune system

● Increases inflammation

● <6 hrs triples risk high BP

● <4 hrs double the risk of dying from heart disease

● Strongest predictor of pain in adults >50

● Risk stroke, heart failure, arrhythmias

● Accident rate and impairment similar to drunk driving

Sleep Deprivation

● Affects libido and fertility● Ages your skin● Causes depression● Affects all mental tasks● Gain weight● Increases risk of death (doubles risk all cause)● Impairs judgement – especially about sleep needs● Without enough sleep, we all become tall two-year-olds. ~JoJo Jensen, Dirt

Farmer Wisdom, 2002

● The best bridge between despair and hope is a good night's sleep. ~E. Joseph Cossman

Sleep Deprivation

● [S]leep, and enough of it, is the prime necessity. Enough exercise, and good food and enough, are other necessities. But sleep—good sleep, and enough of it—this is a necessity without which you cannot have the exercise of use, nor the food. ~Edward Everett Hale, "How to Get the Best of It," c.1892

1. Keep sleep times consistentEvery day!! Even weekends. Shifting sleep times can increase the risk of a number of health issues – increased insulin and body fat

2. Cut out sleep hijackersCaffeine – increases catecholamines – stress hormones → cortisol-->insulinAlcohol – does not allow deep sleep

3. Create a calming bedtime ritualWind down your mind1-2 hour before bed – turn off all electronics. Create a ritual to relax and wind down

9 ways to get better sleep and rebalance hormones

4. Use your bed only for sleep and intimate relationsDon’t treat the bed as a workspace, read, or watch tv in itThen your mind will associate bed with sleep. Helps to link

5. Create a sleep-conducive environmentDarkNoise-freeComfortableCool

6. Journal before bedtimeOne hour before: write down anything causing anxiety, negativity.Consider what you need to do to free your mind

9 ways to get better sleep and rebalance hormones

7. Look into contributing issuesFood sensitivities, thyroid, menopause, CFS, toxins, stress, depression, habits, parasites, mold

8. Stop eating three hours before bedThis allows your body sufficient time to break down food so it doesn’t get stored as fat. Watch bedtime carbs! Hot flashes – awakenings

9. Consider calming nutrients○ Magnesium citrate or glycinate 200-400mg○ Theanine, GABA, 5-HTP, Melatonin, valerian, passionflower

9 ways to get better sleep and rebalance hormones

● A good laugh and a long sleep are the best cures in the doctor's book. ~Irish Proverb

● [S]leep deprivation is an illegal torture method outlawed by the Geneva Convention and international courts, but most of us do it to ourselves. ~Ryan Hurd, Dream Like A Boss, 2014

● Can help your mind relax, reduce anxiety and tension, and help ease into sleep.

● Magnesium 400-1200mg (citrate or glycinate)● Theanine : L-theanine – 100mg daily● GABA● 5-HTP● Melatonin● Valerian● Passion flower

Consider calming nutrients

● Himalayan salt – helps the adrenal glands

○ Helps against depression by regulating serotonin

○ Helps melatonin regulation

● 5 tsp. organic honey

● 1 tsp pink Himalayan salt

● Mix well and place in a glass jar

● A little under the tongue before bedtime

Sleep

1. Become educated about sleep

1. NREM – 4 stages

1. 1 – transition from wakeful to light – 5%

2. 2. Slightly deeper but can still awaken – 40-50%

3. 3,4 deep sleep or delta sleep. 20% in young adults, 10-15% older

1. Deepest NREM sleep – occurs in the first 1/3rd of the night

2. Growth hormone secreted

3. Body heals itself – metabolic and tissue regeneration

4. Physical restoration of sleep

5. When you get enough of this – you wake up refreshed

10 things great sleepers do

● REM Sleep○ usually the last 1/3 of the night – 25% sleep time○ No muscle tension – voluntary muscles are paralyzed○ You restore your nervous system, process

information, and store memories○ Mental restoration of sleep○ When you get enough – think more quickly, creatively, and

are able to organize your thoughts better.

REM sleep

● Normal cycle● light --> deep -->REM● After REM your body awakens briefly and returns to stage 1

to repeat● Each cycle – REM increases in length and deep sleep

decreases towards morning● Each cycle (all stages) – about 90 minutes● For restorative sleep – you need 4-5 cycles each night● Easiest to wake in stage 1,2 or end of a full cycle.● If it is hard to wake up – try 30 minutes earlier

Cycles

● Know how to use your sleep rhythm and drive○ Sleep and wakefulness are controlled by 2 systems○ Biological clock – biochemical cycle that repeats every 24 hours

■ Governs sleep/wake times, hunger, body temp, hormone release

○ Sleep drive (your need for sleep) dictates the amount and intensity of sleep based on how long you have been awake.

● Morning/early birds – driven by cues of light and dark● Night owls – tend to be set by neurological schedule set by the brain● When the light and brain aren’t on the same schedule – jet lag

2. Know Thyself

Melatonin helps set the brain’s biological clock with sunlight● In the biological night - melatonin is secreted, body temps

drop – sleep need increases● We are not deficient of melatonin – we are deficient of quiet

and dark!!● It is a clock regulator – not a sleeping pill● Use temporarily if your clock needs adjusting● Not in children – can disrupt ovarian function● Lower dose 0.5-1mg. 90 minutes before bed

Melatonin

● Right when you wake up – get 15 minutes of sunlight

● Stick to one schedule

● Start to dim lights in the evening at home

● Avoid electronics 2-3 hours before bed (blue light)

Other tips

● Most studies say 7-9 hours. ● There can be too little and too much!● Pay attention to how much and how well you sleep, how you feel in the day, are

you alert in the day and ready for bed at the same time each night?● Good sleep hygiene is important● You can pay back some sleep debt – but can’t stock up!● Same routine!!● Sleep cycles 90 minutes – ideally 5 cycles – 7.5 hours● Count back 7.5 hours needed from wake time –lights out● If you are waking a few minutes before alarm – that is a good bedtime.● If not – go 20 minutes earlier until you find the right time

3. Know your sleep need number

● Night owl, intermediate, early bird

● Night owls: more productivity, greater reasoning – showed diminished white matter, depression, disruptions of normal brain function

● More prone to alcohol and tobacco use, inclined to eating more, and less healthful diets than others.

● Our types are rooted in biologics and genetics

● We can override these though!!

4. Know your chronotype

● We need good sleep choices and environment

● Limit night time exposure to artificial light and increasing daytime sunlight can shift sleep-wake cycles earlier

● Strong sleep habits

○ cautious about alcohol

○ stick to schedule

○ bedroom dark and gadget free

Chronotype

● Caffeine has been linked to mortality >32 oz daily● Eliminate by 2pm (half life 8-10 hours)● Cut back – sleep better and lose weight (You need sleep to lose

weight!)● Caffeine – initially increase energy and block sleep chemicals –

increase adrenaline. Also dopamine (addiction)● When you depend on it – sleep and weight pay the price● Stop by 2pm. Strongest in the am. ● Avoid sugary or supersized● Don’t increase caffeine because you are tired! Figure out why!● No energy drinks!! Poor labeling. No cap on caffeine amounts

5. Drink wisely

● Consume normal amounts while keeping a log of amounts : include chocolate, tea, soda, medicine (Excedrin)

● At the end of the week – start reducing my 40 mg daily (1/2 cup)

● Stop the last of the day first. Replace with decaf if needed or tea

● When you tolerate lesser amounts – consider going off or to good tea

Curb the addiction

● Stick to your ideal bedtime!! ● Don’t push until you get that second wind!● Don’t try to bank up/catch up on weekends● Try to get a good nights sleep each night – major goal!!

6. Don’t miss your sleep window

● Start on a Friday night.● Go to sleep at the same time the next 6 nights● Give yourself 7-8 hours of uninterrupted . ● The following Saturday – sleep in. How long do you sleep.● The time over the normal wake time is your sleep debt

7. Calculate sleep debt

● Mild: decreased cognitive performance, reduced alertness, and mood problems

● Moderate: Inflammation, interferes with the immune system, triggers metabolic changes, drives the impulse to overeat

● Even a single night of partial sleep deprivation – ○ increases insulin resistance○ disrupts hormonal levels○ increases BP

Sleep deprivation

● 1 night – prefrontal cortex shuts down ○ logical reasoning and fight/flight○ poor decision making○ food choices lean to comfort foods to increase serotonin○ apt to skin exercise

● Insulin levels increase – body stores more fat● Problems completing tasks● Decreased memory● Focus, concentration issues● Irritable● Muscles ache● Skin issues●

Sleep deprivation

● Exercise improves sleep patterns, lifts mood, and reduces stress● Can strengthen circadian rhythms● Promote daytime alertness● Helps bring sleepiness at night● Stimulates slow wave sleep – the deepest and most restorative● Even light exercise – walking 10 minutes – sleep better than non-exercises● Vigorous exercisers reported highest sleep quality and robust daytime

energy levels

8. Exercise and Sleep

● >50% Vigorous exercisers – no problems maintaining enthusiasm for the demands of daily life

● 40% moderate, 30% non-exercisers

● Non-exercisers: Not only sleep issues but “very bad” sleep○ Sleepy in the day

● Exercise any time of day is good for sleep! Even within 4 hours of bedtime

● AM is best – but anytime is still helpful!!

Exercise and sleep

● Alcohol – may help you fall asleep – but distracts from sleep○ keeps you from reaching deep stages of sleep○ dehydrates you○ awakens you in the middle of the night

● Increases stage 1,2. Decreases REM● REM: helps organize and store memories

○ too little REM can be devastating for the body and the brain○ REM is where the most calories are burned

● Studies show alcohol – longer to fall asleep● At least 1 hour before bed – and then add 1 glass water

9. Stick to an early happy hour

● Blue light and artificial lights (LED) are hazardous to sleep● Blue light: a short wavelength light

○ The most disruptive○ delays the release of melatonin○ disrupts circadian rhythms○ may influence negative changes to mood

● High efficiency light bulbs, digital devices are the highest● Blue light can help alertness earlier in the day● Not in the bedroom at night! Not your alarm clock!!● Use light bulbs that filter blue light to fall asleep

10. Light

● Women have more sleep issues● - hormones ● - aging

Women and sleep problems

● When menstruation begins – progesterone falls -> difficulty fall asleep and poorer quality. ○ Also decline in estrogen – decreased REM sleep○ Anemia possible – lead to RLS

● Follicular phase – increased estrogen – may have insomnia○ Increased REM at the end of the night – may be hard to wake

up● Lowers production of melatonin in the luteal phase (after ovulation)

○ Also increased progesterone 🡪 sleepiness, body temp○ Increased hunger

● Late luteal – hormones fall – decreases restorative sleep● Hormones can change the rhythm of body temp

Cycles

● Melatonin is higher in the day instead of the night● PMS Sleep tips: ● Increase intake of fluids – flushes out sodium (bloating and water

retention)● Take extra calcium – 1200 daily (50% decrease in symptoms) -

ideal in food● Magnesium – 400 mg● B6 – 100 mg (helps produce serotonin) – some can increase

activation● No caffeine after 2pm● Exercise in the early morning sunlight● No alcohol within 3 hours of bedtime

PMS

● Exercise early in the day

● Get outside!! Drink your coffee outside on a walk

● Routine, routine!! Our minds and bodies love routine!

● Bed and rising times consistent, eating consistent – helps reinforce the inner rhythms

Age related sleep

● Sleep loss → leads to increased calories and/or decreased calories burned (in REM).

● Sleep less than 7 hours – more likely overweight● Losing 16 minutes a night → risk obesity● Causes moodiness and depression → more food issues● Lack sleep – makes you eat more carbs and snacks● increase 221 calories when tired (1 lb gained in 2 weeks)● Sleep deprived brain craves fast fuel in carbs● Hormones can change the rhythm of body temp

Weight and sleep

● MRI – reward center lights up more to high calorie food in the sleep deprived

● Regulation of behavior control area also has decreased activity for sleep deprived

● So double whammy!!● Sleep is a powerful tool for weight management!!

○ keeps appetite in check○ curbs cravings○ reduces late night snacks

● Deprivation – disrupts 2 hormones critical to regulating hunger/appetite

Brain and sleep

● Ghrelin – fast acting hormones○ spurs appetite and drives us to eat○ increases appetite for high calorie foods○ may direct fat toward midsection

● Leptin – suppresses appetite by telling the brain it has the energy it needs○ when it is at low levels – we aren’t full○ food is more enticing to those with low levels○ Low sleep suppresses leptin

Hormones

● Skin – lack of sleep – more susceptible to outside allergens and bacteria○ More likely to worsen skin issues – rosacea, acne, dermatitis

● Skin unable to repair well● Sleep induces production of collagen – key ingredient in youthful skin● Skin’s capacity to hold water affected by sleep also● Affects immunes system● Growth hormone peaks in sleep – cellular repair

● ….$135 billion dollar industry of beauty products (all have toxins)

Sleep and skin

● AM – expose to light - exercise

● After work – walk/exercise

● Wind down with amber lights

● f.Lux app

● Herbal tea – organic india, mighty leaf, pukka

● Detox bath

● Relax

Find and stick to a routinewith a goal of sleep!

● Nighttime light suppresses the production of melatonin● Sleeplessness● Increase the risk of cancer● Impair immune system function● Diabetes● Metabolic syndrome● Obesity● Heart disease● So preventing melatonin suppression should be a top

priority in anyone’s healthy lifestyle!!

Artificial light

● Blue light is the most melatonin-suppressive○ TV’s○ Computer screens○ Cellphones

● To produce white light – these must emit light at short wavelengths – close to the peak sensitivity of melatonin suppression

● Room lighting also has similar effects to melatonin● 1 hour bright light exposure was sufficient to suppress

nocturnal melatonin to daytime levels

Blue light

● f.Lux/twilight – changes the lighting on the computer based on time○ Warm at night – and like sunlight in the day○ Computers, IPADS, iphones

● Amber-lensed goggles once the sun goes down○ Stimulate physiological darkness○ Improve sleep quality and mood○ Helps with all the lighting

● Amber lights at night■ http://www.somnilight.com/

How to prevent melatonin disruption

● IPADS are the worst to use before bed

● 2 hours of use before bed – reduces melatonin by 22%

● Larger screens than phones

● Tablet is worse than tvs, computers (closer to the face)

● Steve Jobs never let his kids use IPADS

IPADs and sleep

● "Exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders, especially in children and adolescents. This effect can be minimized by using dim, [warm] lighting in the nighttime bedroom environment." –Recommendation from the American Medical Association, 2012.

● high-intensity LED streetlights ... emit unseen blue light that can disturb sleep rhythms and possibly increase the risk of serious health conditions, including cancer and cardiovascular disease. [...]

Some [researchers] noted that exposure to the blue-rich LED outdoor lights might decrease people’s secretion of the hormone melatonin. Secreted at night, melatonin helps balance the reproductive, thyroid and adrenal hormones and regulates the body’s circadian rhythm of sleeping and waking. — washingtonpost.com

● While the American Medical Association cautions cities to re-evaluate their use of high-intensity LED lights for health reasons, others have pointed out that most televisions and computers also emit the blue light wavelength found to be potentially harmful. Aside from human health concerns, LEDs are also "a major contributor" to anthropogenic light pollution in the night sky.

LED

● The natural world, including your body, produces electromagnetic fields – low intensity.

● Technology produces much more intense electromagnetic fields, and these fields can cause health risks

● The electromagnetic (EM) spectrum is the scientific name for types of photon radiation. Electromagnetic radiation consists of photons (light particles) that travel in a wave-like pattern at the speed of light

EMF

EMF

● How Are Electromagnetic Waves Dangerous?

● Bioelectrical signals help to regulate many processes of the human body. In fact, science suggests that every cell in your body might have its own EMF.

● However, strong artificial EMFs can enter your body and interfere with the natural way your body works. This can affect virtually any system within your body, from your sleep cycles to your stress levels to your immunities to your DNA

EMF

● Whenever on – it is emitting harmful EMF● When you hold your cell phone up to your ear, 10% to 80%

of the radiation from the phone penetrates two inches into your brain.

● In children, the penetration is even deeper. Studies have shown that cell phones held near the head cause brain wave changes in 70% of people.

● The potential danger is so widely accepted that insurance companies are beginning to exclude coverage for injuries related to wireless phone radiation exposure.

Cell Phones

● Cellphones emit two kinds of EMFs – microwave electromagnetic radiation from the antenna, and more EMFs from the phone body. Both are harmful.

● Cell phones have thermal effects (heating biological tissue) as well as non-thermal effects (affecting natural EMF frequencies)

● Studies have shown that people who sleep with a cellphone by the bed have poor REM sleep, leading to impaired learning and memory. Long-term effects remain to be seen.

● Most brain surgeons limit their cellphone use, and counsel patients never to hold them to their ears.

Cell phones

● Your computer, whether it is a desktop or a laptop, emits EMFs. The closer you are to the computer, the stronger the electromagnetic field.

● It’s been shown that EMF strength decreases with distance. ● Exposures two milliGauss (mG) can begin to harm biological

organisms. ● 3 ft - you probably are above that level of exposure. ● 4 inches or less – such as when you are holding your laptop on

your lap – your exposure might be as high as 20 mG. ● This level of exposure has been linked to many problems, from

fatigue to immune suppression to cancer.

EMFs and computers

● The use of laptops (especially when situated on the lap near the reproductive organs) has been connected to male infertility (Journal of Human Reproduction). Theories why include the heat from the machine itself on the scrotum, or radiation from the EMF at such a close distance

Laptop Radiation & Male Infertility

● Electrical appliances produce toxic electromagnetic fields (EMFs). These fields can layer, one upon the other, creating a harmful level of radiation. That’s why the kitchen is a hotspot for harmful EMFs…but other rooms are affected, too.

EMF in our home

● Wireless routers – as well as Bluetooth and similar wireless systems – give off electromagnetic radiation in the low-gigahertz frequency. This level is considered potentially dangerous to people. And the danger is compounded by several factors:

● Just like the wireless signals themselves, the EMFs can pass through walls.

● Most routers are not turned off at night, so you are exposed 24/7.● You are not only exposed to EMFs from your own router. Did you

ever search for a wireless signal and see not only your wireless network, but also your neighbor’s and the one from the business down the street? All of them emit EMFs.

WiFi Routers

● Electric blankets

● Electric heating pads

● Turn off lights when not needed

Others….just say no!

● Sleep with your head away from the wall

○ Facing north

● Get a battery alarm clock (battery power all in your bedroom)

● Unplug devices when you use them

○ 100x stronger when plugged in

Other suggestions

Sitting

Sitting

Sitting

Sitting

● You need to exercise if you want true health

● Your body needs and wants to move

● We were made to move

● 150-300 minutes weekly

Exercise

1. Boosts happiness levels2. Learn to set and achieve goals

3. Decrease risk of heart disease, blood clot, stroke

4. Sleep better

5. Get an energy boost

6. Increase strength and flexibility

Exercise

7. Improve memory8. Improve self confidence

9. Perform better at work

10. Become less susceptible to illness and disease

11. Live longer

12. Increase metabolism

Exercise

WHAT IS STRESS

● Stress is a thought.

● That’s it.

● No more, no less.

● If that’s true, then we have complete control over stress, because it’s not something that happens to us but something that happens in us.

STRESS

● The dictionary definition of stress is, “bodily or mental tension resulting from factors that tend to alter an existent equilibrium.”

● It is your thoughts out of balance.● The medical definition of stress is, “the perception of a real or

imagined threat to your body or your ego.” It could be a tiger chasing you or your belief that your spouse is mad at you (even if he or she is not). Whether it is real or imagined, when you perceive something as stressful, it creates the same response in the body.

STRESS AND THE BODY

● A cascade of adrenaline, cortisol, and other stress hormones floods your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory center, increasing belly fat storage, and generally wreaking havoc on your body.

PERCEPTION

● The operative word here about stress is that it is a perception, also known as a thought or point of view.

● There are objective stressors, to be sure—war, death of loved ones, financial troubles, starvation, dental work.

● But how these affect us determines our body’s stress response.

● Imagine Woody Allen and James Bond, each with a gun pointed at his head—same external stressor but entirely different responses

TRAINING

● And slowly, very slowly, you can train yourself to watch your thoughts, your perceptions, and when a stressful thought came into your head, stop, take a deep breath, and just let go.

● It’s like a muscle—it gets stronger the more you use it, but if you let go, it relaxes.

D’S

● But of course, life takes over and things happen, all the “D’s:” divorce, death, deadlines, demands, dumb thoughts, and dumb schedules.

● We get sucked in to negative thinking, which creates stress in the body, sleep gets interrupted, muscles get tight, mood gets cranky.

● We need to breathe and remember that stress is all in our head. 

● We get so attached to our way of thinking, to our beliefs and attitudes about the way things should be or shouldn’t be, that it makes us sick.

● Our limbic system rewires and learns to overreact (even subconscious)

HOW TO COMBAT STRESS

● Move. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, ride, swim, stretch, or skip—do something vigorous and lively.

COMBAT STRESS

● Breathe. Most of us hold our breath often or breathe swallow, anxious breaths.

● Deep, slow, full breaths have a profound effect on resetting the stress response, because the relaxation nerve goes through your diaphragm and is activated with every deep breath. Take five deep breaths now, and observe how differently you feel after.

STRESS

● Bathe. For the lazy among us (including me), an UltraBath is a secret weapon against stress.

● Add 2 cups of Epsom salt (which contains magnesium, the relaxation mineral), a half-cup of baking soda, and 10 drops of lavender oil (which lowers cortisol) to a very hot bath.

● Then, add one stressed human and soak for 20 minutes. ● Guaranteed to induce relaxation.

Stress

● Sleep. Lack of sleep increases stress hormones. Get your eight hours no matter what.  Take a nap if you missed your sleep. Prioritize sleep.

● Think Differently. Practice the art of noticing stress, noticing how your thinking makes you stressed. Practice taking deep breaths and letting go of worry. Try Byron Katie’s four questions to break the cycle of “stinkin’ thinkin’” that keeps you stressed

● https://thework.com/instruction-the-work-byron-katie/

STRESS

● Higher rates of illness, disease after major events○ Superbowl losers, 9-11, etc..

● 95% illness caused or worsened by stress● Low SES has poorer outcomes and risk death all causes● Internalized stress – higher belly fat● Stress hormones damage the hippocampus – the memory center in the

brain causing memory loss and dementia● Cold virus injections – only those with high level perceived stress got a cold

STRESS

● Women with metastatic breast cancer –○ Survived 2x as long if part of support group

● Belonging to a group – reduces risk of death from all causes and increases longevity despite health habits

● Study of MDs – highest hostility had higher Mis than those that smoked, were overweight, had high BP, or didn’t exercise.

STRESS

● 1 in 6 on psych meds● Our culture, our lifestyle, our “needs”● What is essential and non-essential

Stress on the pillars of health

The next slides will show how stress affects every pillar of health

Mind-body is a highly undertreated area to help with health

ENVIRONMENTAL INPUTS/GENES

● Louis Pasteur – germ theory of disease○ There are germs and some “unlucky” people get them

● Since antibiotics, we have been looking for a pill for every ill – ignores the real cause of disease

● To get to the root of disease – we need to understand how your personal environment (diet, stress, exercise, radiation, trauma, toxins in food and air, and water) interacts with your genes to determine your state of health or disease.

CORTISOL STEAL, LOW CHOLESTEROL

ADRENAL FATIGUE

● The main hormone that gets dysregulated is cortisol● Cortisol can increase on a low carb diet● Combine this with a stressful job, inadequate sleep,

overexercise → adrenal burnout● Whole food carbs can lower cortisol and raise GABA● 30% calories from carbs

CAUSES OF INFLAMMATION

● Poor diet: mostly sugar, refined flours, processed food and inflammatory fats such as trans-fat

● Lack of exercise● Stress● Hidden or chronic infections with viruses, bacteria, yeasts, or parasites● Hidden allergens from food or environment● Toxins such as mercury or pesticides● Mold toxins and allergens

STRESS AND THE GUT

● Chronic stress will wreak havoc on the gut● All the antimicrobials and diet changes will not

be successful without managing stress● The gut is an extension of the nervous system

and brain● So stress management HAS to be a part of gut

healing

HOW TO DETOX

● 1. Identify and get rid of toxins● 2. Fix your gut – a source of toxic load for many● 3. Get moving● 4. Get your liver and detox system working● 5. Detox your mind, body and spirit

WHAT CAUSES INJURY?

● Mitochondria are very sensitive to damage ● Oxidative stress

○ Toxic insults○ Infections○ Allergens○ Stress○ Poor quality food – primary one!

MIND-BODY CONNECTION

● Selye – know as much about emotions and thoughts as about disease symptoms and drugs

● The most promising pharmacy – between your ears!● Epidemic of stress disorders right now!● 90% office visits related to stress● Top 4 items to self-medicate stress: caffeine, sugar,

alcohol, nicotine

MIND-BODY INFLUENCE

● Learn how to ACTIVELY relax. ● Learn meditation, deep breathing, yoga, biofeedback

○ Mycalmbeat● Hot bath, massage, nature, grounding, watch sunset● Exercise – equal or better than prozac● Clean up diet

○ Caffeine, alcohol, refined sugars

MIND-BODY INFLUENCE

● Take a MVT and nutrients to balance the stress response○ Vit C○ B complex○ Zinc○ Magnesium – the relaxation mineral○ L-Theanine

● Use adaptogenic herbs○ Ginseng Cordyceps○ Rhodiola rosea Siberian Ginseng○ Ashwaganda

● Oils

MIND-BODY INFLUENCE

● Examine your beliefs, attitudes, and responses to common situations and consider reframing your point of view to reduce stress

● Build your network of friends, family, community

PERCEPTION

● Stress affects us based on our perception○ The meaning we assign to it

● Fight with spouse○ Trivial – does not trigger a significant stress

response○ See it as a sign of divorce – will trigger a

massive response

INTENSITY OF RESPONSE TO STRESSOR

● The novelty of the event● The unpredictable nature of the event● A perceived threat to our body or ego● A sense of loss of control● NUTS

5 TOOLS TO REFRAME STRESS

● Reframing gives us a measure of control over how we respond. (Loss of control is key factor)

• 1. Question your thoughts (true, accurate, perception)● 2. Embrace a threat as a challenge (growth, change)● 3. Expand your time horizon (“rocking chair test”)● 4. Increase your sense of control (focus on what you can influence/control)● 5. Recognize that not all stress is harmful

○ Speaker fright symptoms – recognizing them

MINDFULNESS

● To achieve the previous tips – we need to stay in the present in a difficult situation

● Mindfulness grounds us in the present moment● Focuses on what is right now – rather than what we fear might be.● Pay close attention to your breathing● Notice – really notice – all your senses at that time● Recognize your thought and emotions are fleeting and do not define you● Tune into your body’s physical sensations

MINDFULNESS

● Mindfullness-based cognitive therapy (MBCT)● MBCT.com

● Emotional Freedom Technique● Eft.mercola.com

● CBT, EMDR, Brain spotting

● DNRS

MIND/BODY/STRESS

● Ties the other systems together● Very important!● Seek ways to reduce stress and optimize your

mental health● Seek counseling if needed! ● You have to target this if you want to have good

health and if you want to flourish!

PRAYER/MEDITATION

● Study after study show the benefit of a belief system

● Pick a prayer or mantra – make it a habit● Social groups within a church● Hope● Gratitude journal

○ Optimism vs pessimism

TREATMENTS

● Almost all disease, symptoms, prevention, has the same treatment● Fix the gut● Treat inflammation● Detox● Eat whole real foods● Work on stress

● Not medication! Medication is useful as placeholders only for most!

STRESS

● Nature – Forest therapy● Exercise● Meditation● Deep breathing● Yoga● Prayer● Person dependent – baths, retreats, friend time

○ Personality type

STRESS REDUCTION

● Make your list of those things that relieve stress for you○ Ex – couple on the beach

● Sleep adequately (7-8 hr)● Try to remove the toxic/negative● Try to cut things are stressful● Learn to say no!● Discuss and reframe stress

● https://www.youtube.com/watch?v=Bf5TgVRGND4&feature=youtu.be

DNRS

● Highly recommended and now used in almost anyone with chronic issues

● Annie Hopper DNRS program● Discussion

EMDR and Brain spotting

● Specific trauma - EMDR● Brain spotting - general issues

Stress, toxic relationships, hx trauma

● ACEs● Toxic relationships and chronic stress● Absolutely have to manage stress

○ Cannot treat most illnesses without addressing this

● Ability to handle stress will improve with certain treatments● Use supplements as needed

○ Serotrex○ Adaptogens○ Daily natural remedies

Next week

● Reintroduction after elimination● Importance of avoiding allergenic/reactive foods● Food specifics

○ How to prepare food - best methods■ Cooking, air fryers■ Instant pot, crock pot■ Microwave or others■ Appliances

○ Fresh, frozen, canned○ Histamines - fermented foods○ Other topics based on feedback