15Mar

Blue Zones and What They Teach Us About Longevity

Blue Zones

What Do They Teach Us About Longevity?

When talking about longevity, it is crucial to look at how people live in the real world and focus on regions that have statistically longer and healthier lives; these are called the Blue Zones.

Blue Zones are defined as places where “people consistently live over 100 years” and maintain high-quality and active lifestyles. These populations are not just extending their lifespan, they are extending the vibrant, active, and independent years of their lives.

There are 5 primary blue zones:

1. Sardinia, Italy

2. Ikaria, Greece
3. Okinawa, Japan
4. Nicoya Peninsula, Costa Rica
5. Loma Linda, California

What Makes these Places Different?

While these places are all geographically far apart and culturally different, they follow similar patterns of daily life.

Diets in these areas focus on whole foods and include healthy fats and lean protein sources, including plant sources. The diets of the blue zones also emphasize a lack of processed foods. Meals nutrient-dense and shared with others in a communal setting rather than rushed through.

Movement in these areas is not seen as a scheduled task like going to the gym or a pilates class. Rather, natural movement is woven into daily life through walking and activities such as time spent outdoors and walking from place to place rather than devoting specific time to working out. This type of daily, low-intensity movement helps to support cardiovascular health, maintain muscle mass, and improve metabolic health over time.

Community is a strong principle in these areas, with a general purpose-driven lifestyle that promotes community and rest rather than the typical “hustle” culture we are used to. In these areas, it is common to find multiple generations living together, sharing meals, and enjoying a communal environment, all of which contribute to their longevity through purpose and engagement.

Blue Zones prove that there is no “quick fix” or fad diet that is going to help you live a long, vibrant life. There is no single diet, superfood, cleanse, or protocol responsible for their longevity. Rather, it is about intentionality in everyday actions and caring for yourself and those around you. Longevity is not a trend, it’s a way of living.

Ready for a Shift?

Even if we don’t happen to live in one of the world’s Blue Zones, we can create one for ourselves. Longevity is not defined by geography or culture, but rather the choices we make for ourselves every single day. Working with a functional nutrition provider can allow you to apply these same principles and habits to your daily life in a way that works best for you! If you’re ready to build your own Blue Zone, book a free 15-minute strategy call with a functional nutrition dietitian, it is never too late to start planning your future!

While this all may seem overwhelming on your own, working with a registered dietitian is the best place to start to find the root of your symptoms! Schedule a free 15-minute nutrition strategy call to discuss the best approach for you! This is the very first step before beginning the initial “Comprehensive Root Cause Analysis” appointment. Working with a skilled Kalish Method Practitioner, detoxification specialist, and functional medicine dietitian is essential in developing an individualized plan for long-lasting success!

References

Buettner D, Skemp S. Blue Zones: Lessons from the World’s Longest Lived. American Journal of Lifestyle Medicine. 2016;10(5):318-321. doi:https://doi.org/10.1177/1559827616637066
Kreouzi M, Theodorakis N, Constantinou C. Lessons learned from blue zones, lifestyle medicine pillars and beyond: An update on the contributions of behavior and genetics to wellbeing and longevity. American Journal of Lifestyle Medicine. 2022;18(6):155982762211184. doi:https://doi.org/10.1177/15598276221118494
N. Nuray Ulusu. Revealing the secrets of Blue Zones. Frontiers in Pharmacology. 2024;15. doi:https://doi.org/10.3389/fphar.2024.1428111
Dan Buettner. Power 9 – Blue Zones. Blue Zones. Published June 5, 2019. https://www.bluezones.com/2016/11/power-9

Figure References:

Figure 1: Want to live a long life? Learn how from the word’s Blue Zones. SAFETY4SEA. Published July 8, 2024. Accessed January 9, 2026. https://safety4sea.com/cm-want-to-live-a-long-life-learn-how-from-the-words-blue-zones

01Mar

23 Nutrition TherapyLifestyle

The Longevity Lifestyle

Why do our lifestyle choices matter?

While our genes help build the framework, how our bodies age is largely shaped by the choices we make consistently over time, every single day.

We cannot change our DNA. But we can change our lifestyle habits to be more conducive to optimizing our longevity. We cannot change our genes, but we can alter how they are expressed.

The way you sleep, move, manage stress, and nourish your body today determines how the systems in your body will function years from now. These choices are not about restriction or perfection, they are about creating an internal environment where the body can repair, adapt, and remain resilient over time.

8 Proven Ways to Support Longevity

1. Sleep Optimization

2. Stress Management & Mental Health
3. Diet & Blood Sugar Balance
4. Digestion & Absorption
5, Microbiome – Brain – Immune System Connection
6. Detoxification
7. Hormones
8. Movement & Lean Muscle Mass

Longevity isn’t built from one single habit, it’s the result of multiple habits influencing systems in the body working in harmony over time. When we look at aging through a functional lens, we see clear patterns in the areas that most influence resilience, inflammation, metabolic health, and cellular repair. Below are the eight foundational pillars that consistently shape and support longevity biomarkers. Each one supports the others, creating a compounding effect that strengthens your healthspan year after year.

1. Sleep Optimization

Let’s start by exploring the critical role of sleep in anti-aging. Sleep is one of the most powerful things for our bodies. While we are snoozing away, our body is repairing tissues and damage, clearing toxins, balancing hormones, and so much more. Our body needs time to repair cells, and sleep is that time.

It is incredibly important to note that when it comes to sleep, quantity does not equal quality. Poor quality sleep can result in increased inflammation, increased cortisol, metabolic dysfunction, and other detrimental consequences that all lead to accelerated aging and a decrease in longevity. Prioritizing both quality and quantity of sleep can support both physical and mental longevity.

2. Stress Management & Mental Health

We often think of mental health and physical health as two different buckets. In reality, they affect each other greatly. Cortisol, a stress hormone, is stimulated to be released by chronic (and acute) stress.

While this hormone is beneficial to our bodies in some capacity, too much of it can damage cells and tissues, disrupt your metabolism and metabolic hormones, and negatively impact your immune function. Stress also plays a huge role in digestion! This is just one example of how mental health and stress clearly have physiological impacts!

Prioritizing your mental health can have many forms, including mindfulness, breathwork, and sometimes even additional support from professionals. Addressing mental health is just as important as physical health in your longevity journey. Click here to read more about cortisol and the impact it can have on your health!

3. Diet & Blood Sugar Balance

Moving on from lifestyle factors, your diet is one of the most important determinants of your health. Diet and food are more than just fuel. Food contains so many incredible nutrients that can act as a tool for protecting cells and repairing damaged cells, reducing inflammation, regulating hormones, and protecting your body. Functional nutrition is NOT counting calories, it is focusing on what you’re putting into your body vs how much of it.

NOURISHMENT BEYOND CALORIES

While a calorie will always be a calorie, not all calories are created equal. We always want to aim for nutrient-dense calorie sources so that, in addition to the calories, there are also vitamins, minerals, antioxidants, phytonutrients, etc, in our diet to aid cellular repair, reduce oxidative damage, and support our longevity.

Nutrient Density

So what do we mean when we say nutrient density? Nutrient density describes the amount of beneficial nutrients compared to the amount of calories. Meaning, something that is 500 calories but lacks nutrients is considered to have a low nutrient density, vs a food that is 500 calories but full of nutrients would be considered nutrient dense. If you’re already going to be consuming those 500 calories, wouldn’t it make more sense to consume nutrient-dense foods to get the most out of those calories?

To sum it up, we want our calories to be full of beneficial nutrients that will help support various systems in the body, rather than our calories being full of “the bad stuff” (think added sugars, etc).

Phytonutrients

We’ve mentioned phytonutrients a few times now, so let’s break down what those are a little bit. Phytonutrients are nutrients such as flavonoids, polyphenols, and carotenoids that are found in plants. Typically, each of these phytonutrients is associated with plants of different colors. For example, darker foods such as berries, dark chocolate, black tea, etc, are higher in polyphenols than their lighter counterparts. Phytonutrients have all sorts of benefits to the body, such as protecting cells, mitigating inflammation, and more. Incorporating more foods high in phytonutrients can be a great step in improving your body’s longevity.

Anti-Inflammatory Diet

There are all sorts of stressors in life that affect our bodies, both internal and external stress, which ultimately lead to inflammation. Chronic inflammation has numerous detrimental effects on the body, including accelerated aging and degenerative conditions. And while addressing those sources of stress is important, consuming an anti-inflammatory diet is also crucial in mitigating the effects.

Working with a functional nutrition provider is essential to help build you an anti-inflammatory diet that will help reduce internal stress and support your immune system through nutrients like omega-3s, phytonutrients, and more, while also identifying inflammatory triggers you most likely have in your current diet.

BLOOD SUGAR BALANCE & INSULIN RESISTANCE

Blood sugar balance is often one of the most overlooked aspects of diet and health. Typically, it’s not something we think about until it becomes an issue like diabetes. But why not focus on it before it becomes a problem?

Chronically high blood glucose and chronically high insulin levels are two things that also accelerate aging and can cause serious damage to tissues like brain tissue, blood vessels, and your kidneys.

Prolonged chronic blood sugar imbalance can lead to insulin resistance. You may have heard the term insulin resistance in connection with Type 2 diabetes, but it is also a big risk factor for other diseases like Alzheimer’s, metabolic syndrome, obesity, and cardiovascular disease. There are simple ways to support balancing your blood sugar, including consistently consuming enough protein throughout the day, lowering added sugars and refined carbohydrates, and increasing physical activity.

4. Digestion & Absorption

Diet is not just what you eat, but it’s what your body absorbs. Even if you ate the world’s most perfect diet, your digestive and absorptive pathways need to be functioning optimally for it to matter. This is one of the foundations of functional nutrition. There are so many issues that can cause issues in digestion and absorption, like enzyme deficiencies, gut dysbiosis, low stomach acid levels, leaky gut, SIBO, and more. But it is so important not to just put a band-aid on the problem, but identify the root cause and begin treating it from the origin.

This is where working with a functional nutrition practitioner is invaluable. You are unique, and your approach should be unique instead of hoping a one-size-fits-all “plan” will work. Working with a functional nutrition dietitian can help you identify and treat the root cause of your symptoms to ensure your systems are functioning properly.

5. Microbiome – Brain – Immune System Connection

We’ve talked a lot about the impact your gut has on your entire body. The gut is often overlooked in importance, but really, it is the most important system in the body and should be thought of as the central connection between systems in the body. When thinking about longevity, we really should be focusing on the gut and investing in our gut health.

Roughly 70% of the immune system lives in our gut, and the trillions of microbes that reside in the gut make up what is called the gut microbiome. Your gut microbiome is as unique as you and is instrumental in regulating how you metabolize nutrients, regulate inflammation, how your detox pathways function, and plays a role in neurotransmitter production (remember, the gut is connected to other systems in the body). All of the key things that play a role in aging and longevity, the gut plays a key role in them.

Tips on How to Build a Resilient Microbiome:

- Aim for 20+ different plants per week (this includes fruits, veggies, herbs, and spices, etc.)
- Include 2 tbsp fermented foods in your daily diet (things like yogurt, kefir, sauerkraut, kimchi, etc.)
- Prioritizing prebiotics AND probiotics (fermented foods like sauerkraut, kefir, kimchi, bananas, asparagus, etc.)

DIVERSITY IN FIBER & FERMENTED FOODS

Almost every single thing we do can have an impact on our gut microbiome, some positive, some negative. The easiest way to increase the diversity of your microbiome is to increase the diversity of your diet. Increasing the amount and diversity of fibers and fermented foods in your diet will greatly benefit your gut health.

As we said, the gut contains trillions of microbes that all feed on different types of fibers (specifically prebiotics), so the more variety you include in your diet, the more diverse your microbiome can become.

ADDRESSING GUT DYSBIOSIS

In order to have our gut functioning optimally, we have to address gut dysbiosis. Gut dysbiosis can be due to numerous things, but it is characterized by an imbalance between the good and bad bacteria in the gut. Gut dysbiosis is crucial to recognize and treat as it can be the root cause of numerous chronic issues that all impact lifespan and longevity, and can cause symptoms such as fatigue, brain fog, bloating, skin issues, food sensitivities, and even autoimmune diseases. Dysbiosis can be caused by numerous triggers, like diet, medication, stress, and toxins.

Functional nutrition stresses that there is no one-size-fits-all approach. In order to treat your gut dysbiosis, we need to understand the root cause of it. Working with a functional nutrition provider, we will use strategic tools like a variety of lab tests, anti-inflammatory and elimination diets, targeted supplementation, and lifestyle habits to identify the root cause of your gut dysbiosis and repair it from the inside out.

LINK BETWEEN NEURODEGENERATIVE DISORDERS & GUT MICROBIOME

Research has shown more and more of the undeniable connections and links between the gut and the brain. While gut health is generally important in terms of longevity, the connection between gut health and neurodegenerative disease is especially important when talking about longevity. Things like inflammation and toxin build-up in the gut can permeate through the blood-brain barrier and trigger inflammatory responses in the brain, leading to cognitive decline as a result of neurodegeneration.

But the blood-brain barrier is not the only way your gut impacts your brain. In functional medicine, we look at the brain as being part of the three foundational body systems-the neuroendocrine system, the digestive system, and the liver detoxification system. These three body systems are wildly complex and intertwined. In fact, they are so complex that we had to make them into their own 3-part blog series. Click here to read part 1 of the 3-body-systems blog!

6. Detoxification

I’m sure you’ve heard of a million different “detox cleanses,” but functional medicine focuses on our body’s natural detox pathways. Your body has an entire organ dedicated to detoxification pathways, the liver!

Our world and our lives are constantly full of toxins and stressors that need to be filtered out, not just for our bodies to “feel better” today and tomorrow, but to eliminate toxins for the longevity and healthspan of our bodies. Detoxification is NOT juice cleanses or fads, functional medicine helps reduce the burden on your body’s detox pathways by optimizing and clearing your body’s ingenious built-in system to be able to efficiently clear toxins and waste to protect the rest of the body.

IMPORTANCE OF DETOXIFICATION PATHWAYS

You may be wondering why detoxification matters in terms of longevity. When detox pathways are clogged or not functioning optimally, toxins will build up in the body and can lead to oxidative stress, cellular damage, and chronic inflammation. Over time, these issues can cause symptoms such as brain fog, fatigue, and digestive symptoms, and all play a role in increasing your risk of chronic disease.

LYMPHATIC SYSTEM

While the liver is the primary detox organ of the body, there are many other places where detoxification occurs, such as the kidneys, gut, skin, lungs, and lymphatic system. The lymphatic system is one of the most important systems to optimize when focusing on detoxification. The lymphatic system is a network of vessels whose purpose is to drain and clear waste and byproducts. When this system becomes clogged, toxins can build up and contribute to accelerating aging. Click here to read more about the lymphatic system and what you can do to optimize your lymph!

SUPPORTING NATURAL DETOX PATHWAYS

We’ve established that “cleanses” and fad diets are not going to properly detox your systems. But the body has embedded natural detoxification pathways that are crucial to supporting your health and longevity. Many things can contribute to supporting your natural detox pathways. By working with a functional medicine dietician, we can identify where your systems need extra support and create a unique treatment plan for you! Key strategies for supporting your body’s natural detox pathways include:

- - Prioritizing your diet to support Phase I and Phase II detox systems
  - Focusing on hydration
  - Increasing movement through things like exercise, rebounding, stretching, etc.
  - Lifestyle habits such as dry brushing, massage, mindfulness exercises, etc..
  - Targeted supplemental regimen.

7. Hormones

Another crucially important system to look at when talking about longevity is our endocrine system, or our hormones. Naturally, as we age, our hormones shift, but if we anticipate these shifts, we can support our bodies through them rather than just survive them. Hormones are often overlooked in importance, yet they regulate almost every system in the body, from head to toe. Understanding where your hormones are and how to create habits to support your hormones is a key factor in longevity.

FEMALE vs. MALE

As with anything, hormones are not one size fits all, and one of the biggest factors in hormones and hormonal shifts is gender.

For women, perimenopause and menopause are two large shifts in your hormones that are characterized by a gradual decrease of estrogen, progesterone, and testosterone. These decreases can lead to a decrease in bone density and changes in cardiometabolic health, body tissue composition, and even cognitive function.

For men, testosterone gradually declines as you age, beginning as early as your late 30s/early 40s, and can lead to changes in your energy, libido, mental health, cardiometabolic health, and muscle mass.

8. Movement & Lean Muscle Mass

I’m sure this is not the first time someone’s told you how important it is to move your body, but it really, truly is. Physical activity not only benefits you now, but moving your body now will benefit you 10, 20 years down the line. Again, we’re not just living for tomorrow anymore; we are living for our future selves. Moving your body and doing physical activity benefits your cardiovascular health, the health of your muscles and joints, your metabolic health, and even your cognitive health. There are many ways to move your body, finding one that works for you and that you can stay consistent with is key!

While hormonal shifts differ for women and men, one thing remains the same: the importance of maintaining muscle mass. Muscles are not just in our extremities, but they also support the core of the body physically. Physiologically, however, muscles are metabolically active and support glucose regulation, metabolic activity, and hormonal regulation.

Muscle mass is incredibly important when talking about longevity. As humans age, we are more prone to experiencing sarcopenia-defined as the age-related loss of muscle. Losing muscle mass as you age can increase the risk of frailty and reduce physical ability. By incorporating resistance training weekly and prioritizing high-quality and adequate protein consumption, you can mitigate muscle loss before it even begins.

Ready for a Shift?

Longevity is not a tomorrow problem; it is in the daily choices we make to age with intention. Your health is your retirement plan, and you have the power to start prioritizing the rest of your life today. By working with a functional nutrition provider, we look at the body as a whole and utilize functional comprehensive testing to assess your aging processes! If you’re ready to start living for the future vs living for the now, book a free 15-minute strategy call to talk to a functional medicine dietitian today!

References

Luby R. The Epigenetic Effects of Stress | The Institute for Functional Medicine. Ifm.org. Published 2023. https://www.ifm.org/articles/epigenetic-effects-of-stress
Dahms J. Dietary Patterns in Middle Age Linked to Healthspan | The Institute for Functional Medicine. Ifm.org. Published April 2025. Accessed January 9, 2026. https://www.ifm.org/articles/hot-topic-diet-middle-age-healthspan
National Academy of Medicine; Commission for a Global Roadmap for Healthy Longevity. Global Roadmap for Healthy Longevity. Washington (DC): National Academies Press (US); 2022 Jun 3. 1, Introduction. Available from: https://www.ncbi.nlm.nih.gov/books/NBK587297/
Rechsteiner C, Morandini F, Kim SJ, Andrei Seluanov, Gorbunova V. Unlocking longevity through the comparative biology of aging. Nature Aging. Published online August 28, 2025. doi:https://doi.org/10.1038/s43587-025-00945-8

Figure References:

Figure 1: Eid M. HORMONE SERIES PART I: What to Eat to Balance Your Blood Sugar Levels – Maya Eid, Nutritionist. Maya Eid, Nutritionist. Published September 2, 2018. Accessed January 21, 2026. https://mayaeid.com/what-to-eat-to-balance-blood-sugar/

18Jan

23 Nutrition TherapyLifestyle

Longevity Foundations

What is Longevity?

Everyone always says they want to live a long and healthy life, but what does that actually mean, and how can we achieve that for ourselves? Longevity is more than just adding another candle to your birthday cake every year; it is setting yourself up now to be able to live healthily, vibrantly, and resiliently for many years to come. But, before we can dive into longevity and all the things that contribute to it, we need to start by defining and understanding some related terms: life expectancy, lifespan, healthspan, and aging.

Longevity is not just avoiding disease and getting old; it is a functional medicine approach to anti-aging. This is where there is a distinction between healthspan and lifespan. Lifespan refers to the total number of years that someone lives, while healthspan refers to the number of years someone can enjoy optimal health and functionality. This is where functional nutrition plays a huge role in bridging the gap between the two to support a long life that is healthy, vibrant, and of high quality.

Throughout our lives, there are many factors that shape our lifespan and healthspan. These can be broken into two categories: modifiable and non-modifiable risk factors. Non-modifiable risk factors are things like genetics, which we can’t change no matter how hard we try. But, there are many modifiable factors that influence our longevity and are shaped by daily choices such as diet, movement, sleep, and habits that support our body’s systems.

Functional nutrition is more than just what you eat; it is how you live, and it actively contributes to promoting vitality throughout every stage of life. In this blog, we are exploring a functional perspective to living longer and healthier. Let’s dive into longevity and how functional nutrition/working with a functional nutrition provider can improve your healthspan.

Why do we Care about Longevity?

So, why do we care about longevity? You might be asking yourself this, as right now you are young and healthy, and longevity seems like a distant thought for the future. But living for tomorrow starts with today. Living in the moment is a valuable thing, but ONLY living in the moment can be detrimental.

“The key is not choosing whether to

live for today or to live for the future,

it is learning how to do both.”

– Gayatri Saldivar

Longevity is not just living longer, but living better. Many people fear aging and getting older due to the thought of decreased quality of life and increasing disease management. But what if we could change that?

As of 2023, the CDC estimates the current average life expectancy in the United States at 78.4 years, but that number has declined in the last few years. Breaking that down further, they estimate life expectancy to be 75.8 years for men and 81.1 years for women. Looking at the future, those numbers are projected to increase as mortality rates decline. Meaning, now more than ever, it is crucial to improve your healthspan as it is projected that lifespans will increase.

Factors that Impact Longevity

We’ve set the foundation of what longevity is and why it matters, but now it’s time to break down the factors that impact your longevity and healthspan. We mentioned earlier that while genetics set the baseline, they are non-modifiable, so it is crucial to understand the modifiable factors and how our daily habits and choices can make an impact on our longevity.

Rather than focusing on things beyond our control, let’s focus on the choices we can control. Functional nutrition focuses on more than just diet, we focus on supporting our biological processes and lifestyle habits to optimize our health and longevity.

GENETICS

Genes provide the body with instructions on how to function, but not how to stay functional. It is up to us to protect our DNA from damage and optimize cellular repair pathways to slow down aging.

PROTECTING DNA AND CELLULAR REPAIR

Unfortunately, we live in a world constantly riddled with toxins from the air we breathe to the products we may use. In addition to this, our cells can become damaged from environmental toxins, oxidative stress, and inflammation. Our bodies naturally have pathways to mitigate damage and oxidative stress; however, these pathways can unknowingly become stuck, causing negative effects on our cells and bodies.

By working with a functional nutrition practitioner, we can work together to minimize toxin exposure and go through comprehensive testing to identify where your detox pathways may be stuck. Cell damage and cell repair is so much more than we can cover in one paragraph, click here to read more in-depth!

MITOCHONDRIA SUPPORT

You may remember the saying, “the mitochondria is the powerhouse of the cell”. And while that saying is heavily simplified, the meaning is true, mitochondria generate energy for cellular function. A decline in mitochondrial function is associated with fatigue, cognitive decline, chronic disease, chronic pain, and bone degenerative conditions, and can cause overall dysfunction throughout the body. Healthy mitochondria and optimized mitochondrial function are crucial for longevity to continue optimal energy production.

Nutrients that Support Mitochondria

There are certain nutrients that support mitochondrial health, such as the B-vitamins, omega-3s, Coenzyme Q10, polyphenols, antioxidants like vitamin C and zinc, and more! These nutrients can be found in a variety of foods, but sometimes our diet may be lacking, and this is where supplementation can be helpful. By working with a functional nutrition practitioner, we can identify where there may be gaps in your diet and where supplementation can be beneficial.

DISEASES

We keep repeating that longevity is more than just extending the years of your life. As we age, we become more susceptible to disease, both acute and chronic. Chronic disease can rob you of vibrant years and rob you of independence and vitality. We’ve mentioned some diseases and disease states that impact longevity, but to sum it up, the most common diseases that impact longevity include: cardiovascular, metabolic and endocrine, neurodegenerative, bone, and autoimmune diseases.

Many of these diseases and disorders stem from the same root causes: inflammation, oxidative damage, poor diet, hormonal imbalances, and lifestyle factors. Functional nutrition aims to delay and reduce the risk of these chronic diseases, rather than merely treating symptoms.

Applying the Longevity Foundations

Longevity is shaped by how well our core systems function over time. Understanding these foundations allows us to focus on protecting long-term health and vitality. When we take a functional approach, we are able to identify early imbalances, support key biological pathways, and build a personalized plan that prioritizes your healthspan through the various stages of life.

Understand how your body works and what triggers your symptoms! Schedule a free 15-minute nutrition Strategy call.

Your body is not broken. It is protecting you until it feels safe enough to heal. Our role is to help you create that sense of safety so your body can remember what it was designed to do.

Ready for a Shift?

Book a 15-minute discovery call to explore how we can support your healing through nutrition, nervous system regulation, and brain retraining practices.

References

The Four Pillars of Longevity Medicine: A Functional Approach for Practitioners | Kalish Institute. Kalishinstitute.com. Published 2026. Accessed January 9, 2026. https://www.kalishinstitute.com/blog/the-four-pillars-of-longevity-medicine-a-functional-approach-for-practitioners
Lifespan vs. health span: Sync them up with these healthy lifestyle tips. Uclahealth.org. Published September 24, 2025. https://www.uclahealth.org/news/article/lifespan-vs-health-span-sync-them-up-with-these-healthy
Murphy SL, Kochanek KD, Xu J, Arias E. Mortality in the United States, 2023. Mortality in the United States, 2023. 2024;521(521). doi:https://doi.org/10.15620/cdc/170564
The Importance of Mitochondria & What Nutrients Support Their Health | The Institute for Functional Medicine. Ifm.org. Published 2025. https://www.ifm.org/articles/nutrients-to-support-mitochondria
National Academy of Medicine; Commission for a Global Roadmap for Healthy Longevity. Global Roadmap for Healthy Longevity. Washington (DC): National Academies Press (US); 2022 Jun 3. 1, Introduction. Available from: https://www.ncbi.nlm.nih.gov/books/NBK587297/
Rechsteiner C, Morandini F, Kim SJ, Andrei Seluanov, Gorbunova V. Unlocking longevity through the comparative biology of aging. Nature Aging. Published online August 28, 2025. doi:https://doi.org/10.1038/s43587-025-00945-8

06Jun

23 Nutrition TherapyFood and Health Talk, Health Conditions, Lifestyle, Stress

Understanding the Cell Danger Response (CDR): How Stress Affects Your Health and Healing

At 23 Nutritional Therapy, we explore how our bodies respond to stress. A key process in healing is understanding the Cell Danger Response (CDR), a concept proposed by Dr. Robert Naviaux, MD. This metabolic response protects cells under stress. Understanding this process can offer profound insights into the root causes of disease, chronic illnesses, mental health issues, and even developmental disorders.

In this blog, we’ll explore what the CDR is, how it impacts your health, and how we can support our bodies to heal, leading to foundational wellness.

Innate Intelligence Activates the Cell Danger Response

What is the Cell Danger Response (CDR)? The CDR is a natural protective mechanism triggered by chemical, physical, or biological stressors. When overwhelmed, the body shifts its inherent metabolic processes, affecting:

Oxidation and reduction cell reactions
Mitochondrial function
Lipid metabolism
Protein folding
Cell membrane fluidity
Vitamin bioavailability
Homeostasis

When the CDR Goes Awry: Chronic Disease Develops

Cells rely on a balance between oxidation and reduction reactions to produce energy and function properly. Oxidation means losing electrons, while reduction means gaining them. These reactions power mitochondria, which convert nutrients into energy. Normally, cells produce small amounts of reactive oxygen species (ROS) that aid in signaling and immune defense. But under stress from toxins, infections, or inflammation, ROS levels can rise sharply, causing oxidative stress.

In response, cells enter defense mode and increase ROS production to fight damage. While helpful in the short term, excessive ROS harms proteins, DNA, and mitochondria, disrupting energy production and causing inflammation. When the threat passes, antioxidant systems restore balance and support healing.

Dr. Naviaux’s research shows that chronic activation of the Cell Danger Response (CDR) blocks the body’s natural healing process, known as “salugenesis.” This leads to metabolic dysfunction, gut imbalances, autoimmune diseases, and neurological issues, including:

Chronic Fatigue Syndrome (CFS)
Autoimmune diseases
Gut microbiome imbalances
Behavioral and neurological conditions like ADHD

Persistent stress signals stored in metabolic memory keep cells stuck in defense mode, preventing recovery. Addressing root causes, not just symptoms, is essential for long-term healing. Supporting mitochondrial health and reducing oxidative stress helps the body exit chronic CDR activation and resume natural repair.

The Healing Cycle: A Natural Process of Recovery

The body’s healing cycle follows a structured sequence to ensure recovery after injury.

This cycle consists of three main stages:

Initial Injury Response (Acute phase): The body uses external energy and medical interventions, like surgery or medication, to repair trauma (e.g., gunshot wounds, heart attacks, or infections).
Recovery Phase (Chronic phase): Key modalities in functional medicine that unblock healing

Harnessing Molecular Therapies & Functional Nutrition for Healing

Functional nutrition testing and molecular therapies play a key role in restoring balance by addressing deficiencies, eliminating triggers, and supporting mitochondrial function.

Molecular Therapies:

Molecular therapies begin with targeted nutrient therapy, which utilizes specific vitamins, minerals, and antioxidants to repair cellular damage, support detoxification pathways, and enhance mitochondrial function, where our cellular energy is produced. These nutrients are fundamental in restoring balance, improving energy levels, and boosting resilience. Functional nutrition testing provides deeper insight into the body’s needs, identifying and correcting common nutrient deficiencies such as magnesium, vitamin D, B vitamins, and trace minerals that are essential for metabolism and overall vitality.

In tandem, food sensitivity testing helps uncover inflammatory foods that may be contributing to chronic symptoms. From there, a personalized healing plan can be crafted with guidance from a functional medicine dietitian. To further support systemic healing, gut health analysis evaluates for signs of dysbiosis, leaky gut, or microbial imbalances; factors that often go undetected but have significant impacts on immunity, digestion, and inflammation.

Eliminating ongoing triggers is another critical step in the healing process. This includes addressing environmental toxins and heavy metals through targeted detox strategies and lifestyle modifications. Infection management is equally important; chronic or latent bacterial, viral, fungal, or parasitic infections can drive low-grade inflammation and worsen symptoms if left unaddressed.

“Restoring energy begins at the cellular level… mitochondrial functioning is essential for longevity!”

Nutrients such as CoQ10, acetyl-L-carnitine, alpha-lipoic acid, and magnesium are known to fuel mitochondrial efficiency and reduce fatigue. Alongside this, mitochondrial-targeted movement and exercise protocols improve circulation, enhance energy production, and stimulate mitochondrial biogenesis, promoting endurance and overall vitality.

Finally, the foundation of long-term healing lies in food. A diet rich in anti-inflammatory ingredients, like omega-3 fatty acids, turmeric, ginger, leafy greens, and high-quality, bioavailable protein, helps calm the immune system and reduce flare-ups. Nutrient-dense foods such as grass-fed meats, wild fish, bone broth, fermented foods, and organic vegetables provide the essential building blocks for cellular repair and immune function, bringing the entire healing protocol full circle.

Long-Term Healing and the Remodeling Phase

As the body begins to stabilize, it naturally redirects energy and resources toward deeper healing, repairing tissues, optimizing function, and restoring balance. This long-term remodeling phase is where foundational improvements give way to lasting change, especially when addressing complex or lingering conditions like SIBO, IBS, and chronic constipation. A key player in this stage is the migrating motor complex (MMC), a critical yet often overlooked aspect of digestive motility. When the MMC isn’t functioning properly, it can contribute to bacterial overgrowth, sluggish digestion, and recurring symptoms.

To uncover root causes and guide this next level of healing, Functional Diagnostic Nutrition Lab Testing becomes essential. These advanced tests provide insight into hidden imbalances and help build a more personalized protocol:

Comprehensive Stool Testing identifies dysbiosis, leaky gut, enzyme deficiencies, parasites, and pathogens, all of which are underlying root causes of symptoms like bloating, brain fog, and irregular bowel patterns tied to SIBO or IBS.

Food Sensitivity Testing helps pinpoint dietary triggers driving chronic inflammation, allowing for the creation of a tailored, anti-inflammatory nutrition plan.

Micronutrient Testing highlights deficiencies in key vitamins and minerals, such as B vitamins, magnesium, and vitamin D, which are crucial for gut health, immune support, and nervous system balance.

Hormone and Adrenal Testing evaluates cortisol rhythms, thyroid status, and sex hormones to assess how stress and endocrine health may be impacting digestion and systemic healing.

During the remodeling phase, the body’s innate intelligence activates the cell danger response—a protective mechanism that, when properly supported, helps shift the body from survival mode to restoration. With the right tools, long-term healing becomes sustainable. Understanding mitochondrial states shows how stress affects cellular healing: chronic stress or infections can lock mitochondria in a pro-inflammatory (M1) state, blocking recovery. Supporting mitochondrial health encourages a shift to the anti-inflammatory state, promoting effective healing and regeneration.

Mitochondria, Stress, and Healing: The Key Connection

Uncommitted (MO) State: In this baseline state, mitochondria focus on supporting cell growth, maintenance, and biomass replacement. This mode allows cells to function normally and regenerate tissue under healthy, low-stress conditions. It represents a state of readiness where mitochondria provide energy efficiently without triggering immune responses.
Pro-inflammatory (M1) State: When cells encounter acute stressors such as infection, injury, or toxins, mitochondria shift to the M1 state. Here, they generate reactive oxygen species and release inflammatory signals to activate immune defenses. This form is critical for fighting off pathogens and clearing damaged cells, but prolonged activation can lead to chronic inflammation and impede healing.
Anti-inflammatory (M2) State: After the immediate threat resolves, mitochondria move into the M2 state to promote healing and repair. In this mode, they help reduce inflammation, support tissue regeneration, and restore normal cellular function. The M2 state is essential for resolving the Cell Danger Response and allowing the body to return to homeostasis.

Stress and Environmental Triggers: Why People Stay Chronically Ill

In today’s world, toxic environments and hidden stressors pose a constant challenge to our well-being. Even with an organic diet, environmental contamination can silently sabotage the body’s healing process, keeping many people stuck in cycles of chronic illness.

Common Stressors That Impact the Healing Cycle

The healing cycle can be disrupted by many hidden stressors that strain the body’s cellular systems. Biological factors like hidden infections (Lyme disease, Epstein-Barr Virus, HHV6), fungal overgrowth from mold toxins, and other microbial invaders keep the immune system constantly active. Chemical toxins from pesticides, plastics, heavy metals, and pollutants quietly impair mitochondrial function and cell signaling. Physical trauma, whether from acute injuries or unresolved chronic damage, can lock the body in a defensive state. Emotional and psychological trauma, including grief, financial stress, early childhood neglect, or ongoing chronic illness, also traps the nervous system in survival mode, preventing effective healing and restoration.

Understanding CDR symptoms is key, not just for symptom management but for uncovering the root cause of disease, keeping the body trapped in a stress-response state. This is where the Cell Danger Response (CDR) becomes crucial: when the body is stuck in survival mode, it can’t return to healing. Recognizing and addressing CDR patterns is essential for resolving the deeper dysfunction driving chronic illness.

Why Can’t We Heal?

For individuals with chronic illness, healing is often blocked by continuous reinjury. Whether from unresolved infections, ongoing exposure to toxins, or psychological trauma, the body’s ability to recover is hindered. Understanding your adrenal stress hormone response and its relationship with the cell danger response can be key to unlocking your healing potential. Functional nutrition testing and functional diagnostic nutrition lab testing can help pinpoint underlying imbalances and identify the right interventions to remove these blocks.

Unblocking the Healing Cycle: A Path to Wellness

To unlock the healing cycle and support recovery, we must focus on:

Removing Triggers: This may include eliminating toxins from your diet or environment, addressing infections, or reducing emotional stress.
Supporting Cellular Healing: Through functional nutrition, we can provide the necessary nutrients to support mitochondrial health, improve gut health, and reduce inflammation. Our bodies possess an incredible ability to heal, and functional nutrition plays a crucial role in this process. By providing the necessary nutrients, we can support mitochondrial health, improve gut function, and reduce inflammation.

Encouraging Regeneration

True healing requires more than just removing triggers; it also involves creating the right internal environment for regeneration. One essential area to support is digestive function, particularly by encouraging the Migrating Motor Complex (MMC). The MMC is a critical part of our digestive system’s housekeeping mechanism, helping to clear residual food, bacteria, and debris from the small intestine between meals. Stimulating the MMC can be especially helpful for individuals dealing with Small Intestinal Bacterial Overgrowth (SIBO) and chronic constipation, both of which often arise from impaired gut motility.

In addition to digestive support, reducing stress and regulating the nervous system are equally important for restoring the body’s natural healing rhythm. Chronic stress can interfere with gut function, immune response, and cellular repair. Programs like Primal Trust™ and DNRS™ (Dynamic Neural Retraining System) are designed to shift the body out of a survival-based stress response and into a parasympathetic state, where regeneration and repair can occur. These brain retraining techniques work by helping the brain rewire maladaptive stress patterns, supporting nervous system resilience and creating the safety signals the body needs to return to homeostasis.

A Journey to Wellness

The Cell Danger Response (CDR) is the body’s natural defense mechanism against stress, but when stuck in this mode, it can block healing and contribute to chronic illness. By addressing root causes, supporting mitochondrial function, and fueling your body with a nutrient-dense diet, you can help shift out of survival mode and into lasting, foundational wellness.

If you’re feeling stuck or dealing with chronic symptoms, let’s connect for a free 15-minute nutrition strategy call to begin exploring your wellness journey.

Sources:

Naviaux RK. Metabolic features and regulation of the healing cycle-A new model for chronic disease pathogenesis and treatment. Mitochondrion. 2019 May;46:278-297
Naviaux RK. Metabolic features of the cell danger response. Mitochondrion. 2014 May;16:7-17.
https://www.primaltrust.org/about/
https://retrainingthebrain.com/

10Aug

23 Nutrition TherapyDetox, Lifestyle

Nontoxic Life: Best Mineral Sunscreens

Sun Safe Eco Friendly Beach Essential for Foundational Wellness

Imagine applying sunscreen to safeguard your skin, only to discover it harbors harmful compounds that may threaten it and your health.

Choosing a sunscreen is not simply about UV protection but also about choosing one that doesn’t contain harmful endocrine disruptors. As sunscreen formulations evolve annually, the challenge lies in selecting options supported by scientific evidence to ensure safety and efficacy. According to the Environmental Working Group (EWG), several detrimental chemicals from these products persist in the body for extended periods following application.

It is widely understood that when one chemical reacts with another, it can form new, potentially toxic compounds. Furthermore, researchers have found that certain sunscreen chemicals can react with the bottle in which they are stored, which increases the risk over time. Therefore, choosing sunscreens that do not contain hazardous chemicals is crucial.

How long do the toxins stay in the body after applying sunscreen?

After applying sunscreen, the body typically metabolizes and expels chemical ingredients such as oxybenzone within a few days. These compounds can be detected in urine shortly after application and are generally eliminated within several days. To minimize potential risks, you can opt for mineral-based sunscreens containing zinc oxide or titanium dioxide, which are less likely to be absorbed into the bloodstream. This approach helps ensure safer sun protection while reducing exposure to potentially harmful chemicals.

What is Nano Non Zinc Oxide and Why It Matters

Understanding the distinction between non-nano and standard zinc oxide might help you make more informed decisions regarding sun protection. Non-nano zinc oxide is recommended because of its larger particle size. It lies on top of the skin and provides a physical barrier to UV rays without penetrating it. This makes it a safer option for those wishing to avoid potential risks associated with nanoparticles.

How to Read Sunscreen Labels

To reduce toxic exposure, learn how to read sunscreen labels. Look for easy-to-pronounce substances and avoid those that are not. Here are some important aspects to consider:

- Avoid: Oxybenzone, octinoxate, homosalate, and parabens.
- Choose: Zinc oxide or titanium dioxide for mineral-based sun protection.
- Look for: Labels that say “reef-safe,” “non-toxic,” “paraben-free,” and “fragrance-free.”

Benefits of Mineral Sunscreen

Mineral sunscreens with zinc oxide or titanium dioxide as active components provide broad-spectrum protection without the risk of chemical absorption. They sit on top of the skin and reflect UV rays, offering quick protection. Mineral sunscreens are generally safer for both the body and the environment, making them a good choice for individuals looking to live a non-toxic lifestyle.

Difference between 30 SPF and 50 SPF

The critical difference between SPF 30 and SPF 50 sunscreens is their UVB protection levels: SPF 30 blocks around 97% of UVB rays, whereas SPF 50 blocks about 98%, providing significantly more protection. This minor difference can be significant for people with fair skin, burn easily or spend a lot of time outside. SPF 30 and SPF 50 sunscreens should be reapplied every two hours, particularly after swimming or sweating. Regardless of SPF rating, proper and consistent application is essential for optimal sun protection. Thus, when deciding between SPF 30 and SPF 50, you should consider your skin type, sensitivity, and sun exposure time.

Top Eight Sunscreens Recommended by 23 Nutrition Therapy Functional Medicine Dietitians for Foundational Wellness

1. Badger Sport Mineral Sunscreen Cream SPF 40

Badger’s Sport Mineral Sunscreen is a great option for active people. With SPF 40, this zinc oxide-based sunscreen provides broad-spectrum protection. It is water and perspiration-resistant for up to 80 minutes, making it ideal for beach days and sporty activities. Furthermore, it has no synthetic components, resulting in a natural sunscreen that is healthy for your skin. Many natural sunscreens, including Badger’s, use non-toxic, eco-friendly ingredients like sunflower seed oil, beeswax, and vitamin E. We also sell Badger SPF 40 Baby sunscreen, which is soft and suitable for young children.

2. MD Solar Sciences Mineral Creme SPF 50

MDSolarSciences Mineral Crème SPF 50 is a premium sunscreen that provides excellent protection for all skin types. This broad-spectrum sunscreen contains zinc oxide and titanium dioxide, which provide strong UVA and UVB protection. Its lightweight, non-comedogenic composition blends into the skin without leaving a white cast, making it ideal for daily use. The crème contains antioxidants such as vitamin C and green tea, which protect against environmental harm while nourishing the skin. It is also water-resistant for up to 80 minutes, making it suitable for outdoor activities. MDSolarSciences Mineral Crème SPF 50 is free of synthetic scents, parabens, and oxybenzone, making it a natural and safe sun-protected choice.

3. MyChelle Replenishing Solar Defense SPF 30

MyChelle Replenishing Solar Defense SPF 30 is a mineral-based sunscreen that provides adequate sun protection while hydrating skin. This sunscreen’s active ingredient is zinc oxide, which provides broad-spectrum protection against UVA and UVB rays. Its lightweight, non-greasy composition absorbs rapidly and leaves no white residue, making it ideal for everyday usage. Infused with red algae extract, kukui, and macadamia oils, it not only protects but also hydrates and replenishes the skin, improving overall health. MyChelle Replenishing Solar Defense SPF 30 contains no parabens, synthetic scents, or oxybenzone, making it a natural and safe option for individuals seeking efficient sun protection.

Best Eco-Friendly Sunblock’s

4. All Good SPF 30 Sport sunscreen lotion

All Good Sport Sunscreen combines non-nano zinc oxide with organic ingredients to provide broad-spectrum protection. With an SPF of 30, it’s perfect for active days outdoors. It’s also reef-friendly and water-resistant, ensuring safety for both your skin and the environment. It contains components including aloe vera, green tea leaf extract, and calendula, which are believed to have soothing and protective effects. This sunscreen is a great addition to your eco-friendly beach essentials and embodies the principles of natural sun protection.

5. Alba Botanica Sport Sunscreen SPF 50

Alba Botanica Sport Sunscreen SPF 50 is a natural and organic sunscreen that offers broad-spectrum UVA and UVB protection, making it suitable for busy lifestyles. Its water-resistant composition lasts for up to 80 minutes, making it ideal for swimming and working out. This sunscreen is hypoallergenic and dermatologist-tested, making it safe for sensitive skin. It contains no oxybenzone, octinoxate, synthetic scents, parabens, or phthalates. Additionally, it is biodegradable and cruelty-free, making it an environmentally beneficial option. Enriched with aloe vera, safflower oil, and avocado oil, it nourishes and protects the skin

6. Babo Botanicals Daily Sheer SPF 40 Sunscreen

The Babo Botanicals Daily Sheer Mineral Sunscreen Lotion SPF 30 offers broad-spectrum UVA and UVB protection in a lightweight, non-greasy formula. This sheer product melts seamlessly into the skin, providing a natural glow with minimal whitening, making it suited for a variety of complexion tones. The sunscreen contains organic components including rosehip, argan oil, and seabuckthorn, which nourish and moisturize the skin while protecting it. Furthermore, the sunscreen is fragrance-free, suitable for all skin types, and EWG Verified, which ensures high safety and quality requirements

Best Sunblock’s for Sensitive Skin

7. Stream2Sea SPF 40 Sport Sunscreen Zinc Balm

Stream2Sea SPF 40 Sport Sunscreen Zinc Balm offers excellent broad-spectrum protection with 20% non-nano zinc oxide that protects against UVA and UVB radiation. This water-resistant composition may last up to 80 minutes, making it excellent for vigorous outdoor activities. It is EWG-confirmed and USDA-approved biobased; therefore, it is safe for you and the environment. The balm has no oxybenzone, octinoxate, or synthetic perfumes, making it a safe option for sun protection. The product is packaged in an eco-friendly, infinitely recyclable tin and contains a patented antioxidant blend that nourishes and protects the skin.

8. Alba Botanica Kids Sunscreen SPF 50

Alba Botanica Kids Sunscreen SPF 50 offers adequate broad-spectrum UVA and UVB protection for children’s sensitive skin. This water-resistant solution lasts up to 80 minutes, making it perfect for active outdoor play. The lightweight, non-greasy texture absorbs rapidly and leaves no white residue. It soothes and protects because of its natural constituents, which include aloe vera and chamomile. Alba Botanica Kids Sunscreen, free of oxybenzone, octinoxate, and synthetic scents, is a safe and natural option for your child.

Alternatives to Sunscreen:

Pros and Cons

While regular sunscreens are effective, there are alternatives to sunscreen that offer natural sun protection. Wear protective clothes, seek shade during peak sun hours, and use natural sunscreen alternatives such as coconut oil, shea butter, and carrot seed oil, all of which have natural SPF characteristics. Natural SPF oils like raspberry and carrot seed oils are popular due to their inherent sun protection properties.

Pros

Non-Toxic and Safe for the Skin: Natural alternatives do not contain synthetic chemicals or endocrine disruptors, which lowers the risk of skin irritation and long-term health problems.

Environmentally Friendly: These ingredients are biodegradable and don’t affect marine life or coral reefs, making them environmentally friendly.
Additional Skin Benefits: Natural oils and butters are high in vitamins and antioxidants, which help nourish and moisturize the skin while also delivering additional skincare advantages.

Cons

Lower SPF Levels: Natural alternatives often provide less SPF protection than commercial sunscreens. For example, coconut oil offers a low SPF of approximately 4-5.

Inconsistent Protection: The SPF ratings of natural oils and butters can differ, resulting in inconsistent protection.
Limited Scientific Research: Little scientific research has been done on the efficacy of natural alternatives compared to traditional sunscreens, which may not provide the same amount of UV protection.

Facial Herbs for Sun Protection

Including facial herbs in your skincare routine can boost UV protection. Chamomile, calendula, and green tea are soothing and antioxidant-rich herbs that can protect your skin from UV rays and create a healthy skin barrier. Chamomile calms and decreases inflammation, calendula heals and promotes skin regeneration, while green tea combats free radicals and lowers UV damage.

Selecting the appropriate sunscreen is critical for enjoying outdoor activities while protecting your skin. The sunscreens recommended above are practical choices and have been thoroughly researched by 23 Nutrition Functional Medicine Dietitians for their safe beneficial ingredients. Remember to apply generously and reapply every two hours, particularly after swimming or sweating, to ensure ongoing protection.

It’s also crucial to be aware of some sunscreen-related controversy. Consider the chemicals when choosing a product; some chemical sunscreens contain oxybenzone and octinoxate, both of which are toxic to marine life and potentially dangerous to human health. The sunscreen’s form is significant, as sprays and non-sprays (lotions) offer different degrees of coverage and convenience. Metal tins are frequently considered more eco-friendly compared to plastic containers.

Additionally, consider opting for protection without relying solely on sunscreen. Wearing protective clothing, seeking shade, and avoiding the sun during peak hours (10 AM to 4 PM) are effective strategies to minimize solar exposure.

Protect your skin this summer with these top-rated sunscreens and enjoy the sun responsibly. While navigating this alone can be overwhelming, working with a skilled Kalish Method Practitioner, detoxification specialist, and functional medicine dietitian is essential in developing an individualized plan for a symptom-free life! Before beginning the initial “Comprehensive Root Cause Analysis” program, the first step is to schedule a free 15-minute nutrition strategy call to discuss the best approach for you!

For more health and wellness tips, check out our latest blogs on 23 Nutrition Therapy.

03Dec

23 Nutrition Therapy TeamDetox, Digestion, Lifestyle

Lymphatic System: Your Ultimate Boosting and Cleansing Guide

When we think about the human body, we often look at it as being made of multiple separate parts, we see the gut as one part, the immune system as a separate part, etc… In reality, however, while the human body is made up of many systems, they all function together and affect one another.

Your lymphatic system is just one of them, however, it is one of the most important ones. Let’s get to know your lymphatic system and how it affects your body. Your lymphatic system is an organ system that plays into your immune system. It is an open system, made up of a network of lymphatic nodes, vessels, tissues, and lymphatic organs that recover fluid, inspect it, and activate immune responses. Though you have many lymphatic ducts and vessels throughout your body, the primary lymphatic organs include the tonsils, the thymus, the spleen, and lymph nodes.

If you are somebody who may be struggling with detox issues, digestive issues, fat absorption, and more, keep reading to learn more about your lymphatic system and how to heal it.

Let’s keep talking about what makes up our lymphatic systems and why it’s all so important.

Let’s Talk Lymph – What is the Lymphatic System?

Lymphatic System

So, what is lymph? Your body has about 20 liters of plasma, the main fluid component in blood, circulating through it. About 17 liters are returned to the circulatory system while the rest is collected by the lymphatic system and becomes lymph or lymphatic fluid. Lymph also contains fluids from your intestines, including fats and proteins.

Your lymphatic system also produces lymphocytes, a type of white blood cell, along with other immune cells, and releases it into lymph to be redistributed into your blood. These immune cells in the lymph monitor and destroy foreign bodies like bacteria, viruses, parasites, and fungi that the immune system identifies.

Lymph is also responsible for the transportation and removal of waste products and abnormal cells. Specific parts of the lymphatic system like lymph nodes are used for the filtration of lymph before it is returned to the blood. The lymphatic system uses this lymph to maintain appropriate fluid levels throughout the body.

So bottom line, lymph is a collection of extra fluid from the body that contains fats, minerals, and nutrients, damaged cells, abnormal cells, foreign invaders, and immune cells like lymphocytes. Now that we understand lymph, let’s understand how it all works together.

The Role of the Lymphatic System

Your body is a complete unit, with all systems working together and being interconnected. The lymphatic system is no different. It is part of your immune system and works with the circulatory system. Capillary filtration removes plasma from blood but it leaves about 3Liters behind in the interstitial fluid. Your lymphatic system provides a method of return for this fluid back to the heart to re-circulate.

Once in the lymphatic system, this fluid is known as lymph which contains many different filtration by-products and most importantly, lymphocytes also known as white blood cells, an incredibly important aspect of our immune systems. Lymphatic organs, made up of lymphatic tissues, are classified as either lymphocyte production sites or lymphocyte activation sites. Some of these include lymph nodes, the spleen, the thymus, tonsils, bone marrow, and more.

Lymphatic tissues are also associated with the mucosal membranes that line many parts of our body. This association is known as MALT or mucosa-associated lymphoid tissue. The lymphatic system also has a major circulatory component in carrying nutrients from circulating fluid into the cells of the body.

GALT and MALT

So now that we understand the functions of the lymphatic system, let’s dive deeper into the lymphatic tissues of the body. Mucosa-Associated lymphoid tissue or MALT is a subsystem of the lymphatic system that includes concentrations of lymphoid tissues found in submucosal membranes in the body. One component of MALT is GALT or gut-associated lymphoid tissue.

GALT is mainly found throughout the intestines and is made up of villi, little finger-like projections, to increase surface area for absorption in the gut. Knowing that the lymphatic system is a huge part of our immune systems we can understand that GALT (and its associated tissues such as Peyer’s Patch in the small intestine) acts as an intersection between the immune system and antigens such as food antigens or pathogens from the microbiota of the gut.

The lymphatic system of the gut specifically plays a key role in the transportation of lipids or fats from the intestines to the bloodstream. In the last 2 decades, much research has been done to better understand the physiology of the lymphatic system and understand the metabolic implications of GALT, and its potential as a center for obesity management.

Researchers have also focused on the genetic aspect of GALT and obesity management to single out different genetic components that may affect the lymphatic system, specifically how ones body may be transporting and absorbing lipids and its implications on weight/obesity management as well as dietary changes that can be made to counteract it. Studies have shown how important GALT and gut lymphatics are in lipid metabolisms including new research on how treating impacted GALT has the potential to help reverse diet-induced obesity.

Why Lymphatic System Cleansing Is Important?

Now, I’m sure you’re wondering why all of these things matter and how we can take care of our lymphatic systems even if we don’t think we’re “sick”. We can all agree that we are constantly exposed to environmental toxins like the water we drink, the air we breathe, and everything else around us. So let’s talk about getting the lymph flowing and restoring our lymphatic systems for optimal health all around.

Cleansing your lymphatic system is very beneficial to restoring optimal conditions and improving subsequent digestive health. It’s no secret that about 70% of your immune system lives in your gut, taking care of your immune system and gut goes hand in hand. There are many ways to cleanse your lymphatic system, most of which are great when done in conjunction with one another.

One of the better-known ways to cleanse the lymphatic system is through MLD or manual lymphatic drainage which helps motivate the natural drainage of the lymph, carrying away waste from tissues and bringing it back to the heart to circulate out. MLD consists of massaging specific areas of the body, usually in circular movements, to spark the lymph to flow. MLD helps drain the individual lymph nodes as well. Research has shown MLD to help with fat deposits, improve circulation of the gut, and support detox.

You Can also Maximize Your Lymphatic System’s Functionality by Eating the Right Foods, Exercising, and Dry Skin Brushing.

Another method of cleansing and detoxing the lymphatic system is using herbs. Calendula, echinacea, and dandelion are a few of the more commonly used herbs that help encourage lymphatic drainage which in turn also helps boost the immune system as the two are heavily interconnected. Drinking adequate amounts of water, roughly half your body weight in oz per day is also crucial in keeping your lymphatic system flowing.

Another method of cleansing the lymphatic system is dry brushing, an Ayurvedic approach. Dry brushing not only stimulates the lymphatic system, but also exfoliates the skin, helps the body get rid of toxins, improves leg circulation and energy, and helps to break down some of the fat deposits also known as cellulite. The lymphatic system helps the body fight infection thus if you are sick or exposed to toxins, your lymphatic system may become clogged. Dry brushing is said to help release these toxins through sweat as the course bristles stimulate the pores to open up.

The lymphatic system does not have the heart to pump it, it relies on muscular contraction, pressure from gravity, and massage to help it flow. Exercise is crucial to helping your lymphatic system flow, and prevent the backup and buildup of fluid and toxins. While any exercise is helpful, some suggest underwater exercise as that extra pressure from the water helps increase lymphatic flow as well.

Rebounding is another method of stimulating and cleansing your lymphatic system through exercise. Some research has shown that bouncing on a mini trampoline helped to stimulate the lymphatic system. Rebounding on a mini trampoline uses all three of the methods as the rapid changes in gravity cause lymphatic channels to expand and increase lymphatic circulation. Another method of rebounding is using vibrating plates to stimulate circulation and dislodge clogs in your lymphatic system.

There is emerging research on intermittent fasting in regard to lymphatic function. Some research has even shown intermittent fasting to “reboot” the immune system as well. Intermittent fasting helps your body break down some of its fat and get rid of it through the lymphatic system. However, if your lymphatic system is clogged or backed up, intermittent fasting can cause other issues. So if you are someone who wants to try intermittent fasting, it is highly recommended to do so in conjunction with one of the lymphatic cleansing methods above.

However, intermittent fasting is not for everyone. If you are someone struggling with adrenal dysfunction, blood sugar imbalances, underweight, pregnant/breastfeeding, hold off on fasting, and as always, talk to your providers before implementing this regimen.

What Foods Contribute to or Support a Healthy Lymphatic System?

Fueling your lymphatic system is just as important as cleansing it. There are many foods and herbs that are incredibly beneficial to the lymphatic system. So I know you may be thinking, what are the best foods and best herbs for the lymphatic system? VEGF, vascular endothelial growth factor, is a protein in our bodies that promote the growth of new blood vessels which can cause the formation of leaky lymphatic vessels which can lead to swelling and inflammation among other things. Eating nutritional genomic foods that promote the inhibition of VEGF can play a large role in inflammation reduction and healing of lymphatic diseases.

These include things like: green tea, soybeans, tomatoes, watermelon, salmon, cruciferous vegetables, spinach, onions, parsley, beets, thyme, lettuce, chicory, arugula, cacao, cinnamon, cranberries, apples, grapes, currents, persimmons, turmeric, fermented foods, and nuts. These foods contain things like Catechins, Genistein, Lycopene, Omega 3 fatty acids, Glucosinolates, Isothiocyanates, Flavonoids, Polyphenolic flavonoids, Proanthocyanidins, Anthocyanidins, Vitamin K2, and Beta-cryptoxanthin. Additionally, maintaining a low-salt diet is crucial for those struggling with lymphatic diseases.

Now, let’s talk about MCT oil too. MCT oil is formally known as medium-chain triglycerides but let’s stick with MCT. MCT oil is a great way to get in fat without clogging your lymphatic system. Because of its chemical structure, the body is able to absorb it directly into the bloodstream without going through the lymphatic system.

Conversely, there are foods that are known to cause inflammation in the body as well and should be avoided when healing the lymphatic system. These include things like pasteurized dairy, gluten, shellfish, and non-fermented and/or processed soy as well as low-quality animal products, refined seed oils, and processed foods.

Who and What is Affected by the Lymphatic System?

Healing and cleansing your lymphatic system is especially important if you are someone who struggles with lymphatic diseases/disorders. Two of the most common conditions affected by the lymphatic system are lymphedema and lipedema.

Let’s break down lymphedema into two parts, edema, meaning swelling, and lymph. Lymphedema is a condition in which excess lymphatic fluid or tissue accumulates and can be unilateral or bilateral, meaning can affect one side or both sides. Primary lymphedema is usually diagnosed at birth or puberty and is usually due to genetics whereas secondary lymphedema can be caused by damage to the lymphatic system from things like cancers, injury, trauma, etc…

An important thing to note is that obesity, a fairly common diagnosis, is quite often misdiagnosed and is in fact lipedema. Because lipedema is highly underdiagnosed and requires a knowledgeable practitioner or specialist such as a vascular surgeon to confirm, physicians will often miss it and instead diagnose obesity and weight loss including conventional weight loss methods which often will not work with lymphatic disorders. This is yet another reason why getting appropriate testing is SO important.

Lipedema, also known as “painful fat syndrome”, is generally below the waist and above the ankles though rarely upper extremities can be involved and unlike lymphedema, it is bilateral. Lipedema is quite common in the United States and underdiagnosed as it is a relatively new diagnosis. Lipedema causes a buildup of fat that bruises easily and can be quite painful. It is a progressive disease that affects women much more than men and is most commonly identified during weight loss when the body will aggressively hold onto the lipedema fat areas. Lipedema can also contribute to secondary lymphedema, both together are known as lipo lymphedema.

Currently, decongestive lymphatic therapy using manual lymphatic drainage is the primary therapy for both lipedema and lymphedema though compression is also recommended for both as well. Some research has also shown that a leaky gut may be contributory to these conditions as the gut and lymphatic systems are heavily interconnected.

As we now understand, the lymphatic system plays a key role in detoxing our bodies. We have already talked about how the lymphatic system plays a role in detoxing our bodies from toxins and infections. But, the lymphatic system also helps the body detox and get rid of heavy metals, internal infections, and so much more. This is yet another important reason to test for lymphatic function and cleanse the lymphatic system.

Don’t Guess, Test!

Being self-aware and knowing your body is crucial in knowing if a system is out of sorts. But functional lab testing is a great method of knowing exactly where a system may be failing or needs extra help. Specifically, the following tests are incredibly important in evaluating all parts of the body that can be affected or can affect the lymphatic system.

The Genova Adrenocortex Stress Profile (AKA Adrenal Test)

Performing an Adrenocortex Stress Profile looks at specific hormones produced through the adrenal system such as cortisol and DHEA, which can be affected by long-term chronic stress. Imbalanced adrenal hormones can affect the gut barrier, think back to when we talked about MALT and GALT, which consequently affect our detox system such as that of the lymphatic system. Going back to MALT and GALT, remember, these act as a gut mucosal barrier in our bodies which if compromised, will affect gut permeability and subsequently make us more susceptible to infection. If our adrenal system is out of order, our body goes into a catabolic state meaning a state of breakdown, a state of fight or flight.

The biggest takeaway here (and why this is so important), a compromised lymphatic system can affect our gut barriers which will lead to the degradation of the gut mucosa and gut permeability which ultimately will compromise the immune system. So, if you’re asking yourself why you care about your gut, in this case, it is because it directly affects our immune systems.

The Genova GI Effects Test

The GI Effects Comprehensive Stool Profile helps assess digestive health and how it is affecting the gut microbiome, inflammation, immunity, and infection, all of which translate and can tell us about the lymphatic system. Lipopolysaccharides (LPS) are endotoxins that go into our blood and overwhelm the liver. They require the lymphatic system to detox as well.

The Genova ION Test

The Individualized Optimal Nutrition test (blood and urine) presents an amino acid profile containing your levels of essential and non-essential amino acids and their assessment of the levels, homocysteine levels which is an important marker for cardiovascular disease (something that highly affects the body and lymphatic system), a panel specifically to asses toxic and heavy metals in the body, a coenzyme Q10 panel to measure the levels of vitamins specifically involved in antioxidant function, oxidation markers which help us understand the level of oxidative damage to membranes in the body, and a fatty acid profile which is crucial as fatty acids impact inflammation.

The ION test also includes organic acids. Organic Acids are intermediates or by-products that are produced by the body during a detox, energy synthesis, and more. This test helps us look deeper at oxidative damage, blockage of detoxification pathways, and markers for bacterial overgrowth. This test also helps us look at fatty acid metabolism from which results can be indicative of certain lymphatic disorders.

3×4 Genetics

This nutritional genetics test results in a full genetic blueprint. Once we get this blueprint, we are able to look at pathways or whole subsets of gene variants. The 3×4 genetics test is best interpreted when paired with current biomarkers from the ION test along with your medical history and lifestyle. Nutritional genetics helps us understand where certain deficiencies and imbalances may be arising from, while the biomarkers in the ION test can illuminate how to mediate them.

Ready to Get Results

Now you may be asking yourself if you might be someone struggling with your lymphatic system and if it is time to get started in cleansing your lymphatic system. So who needs lymphatic cleansing the most? Those with detox issues, those with digestive issues, those with issues absorbing fats, and so many more! So, what are you waiting for? If you’re wondering about your lymphatic health, click here to schedule your free consultation call!

10Jul

23 Nutrition Therapy TeamDiet, Lifestyle

The Gluten-Free Switch

You may have heard of the gluten-free diet, but did you know that going gluten-free is way more than just a diet? Some may even consider it a lifestyle! Living a gluten-free lifestyle may be the next step toward a healthy gut, better energy, and a clear mind … even if you think it isn’t for you.

25Apr

street sign that says lifestyle change with an arrow pointing to the right with the sky in background

23 Nutrition Therapy TeamLifestyle

Changing to a Healthy Lifestyle, Made Simple (Part Two)

Maybe you’ve already successfully managed to change your diet and stick with your dietitian-recommended supplements specific to your needs. (Read this blog to read my tips on diet and supplements). Diet and supplements aren’t the only components of good health when you are changing to a healthy lifestyle. We also need to dig deeper and assess how you are doing when it comes to hydration, exercise, sleep, and mindfulness.

Changing to a healthy lifestyle can be overwhelming because it often involves massive changes to your habits. I’m here to help make this transition easier because I think that changing to a healthy lifestyle should be simple. And it CAN be simple. That’s why I’m sharing my best tips when it comes to changing to a healthy lifestyle.

I believe that everyone deserves to feel their very best, and we all know that feeling dehydrated doesn’t feel so hot. So let’s start with some hydration tips.

Tips on how to stay hydrated

We have all heard the innumerous ways that drinking water can improve your overall well-being. When expressing concern about a symptom, one of the first questions often asked is “have you been drinking enough water?”

While water may not be the sole solution to your problem, drinking it consistently can improve some symptoms as well as help point your practitioner towards the source of your ailments. Trying to drink water every day can be difficult especially if you are not already in the habit of drinking it. It can feel repetitive and like a drag to constantly force yourself to stop for a drink. Oftentimes you may even forget to drink water and find yourself at the end of your day realizing you have only had a few cups.

woman drinking from a water bottle while outside in nature surrounded by brush and trees

Drinking water can be made much more appealing with these super easy and inspiring tricks:

Drink a glass of water before every meal

Sometimes your day can be a little hectic, and drinking enough water is the last thing on your mind. Setting a goal to drink a glass of water with every meal or snack can help you track how much water you have had more easily.

A lot of times your body is thirsty, but this can also register as hunger. Drinking water before your meal can help you realize that you may have been thirsty rather than hungry, which can help with your diet regiment as well.

If those aren’t reasons enough, drinking a glass of water before a meal can aid with digestion while drinking a glass of water after can help absorb nutrients better. This is one of my favorite tips on how to stay hydrated… This hack helps reach two goals at once, an even better reason to incorporate it into your daily routine!

Drink a glass of water with each medication or supplement

Most people need a swig of something to drink to wash down their pills. Why not turn that sip into a whole glass? Many medications and supplements are taken at different times of the day. This means you would be able to get a good amount of water throughout the day, especially if you have multiple things to take.

Getting into the habit of drinking an entire glass of water with your supplements may even help you remember to take them because you may find yourself getting thirsty around this time. It’s a win-win.

Always carry a water bottle with you wherever you go

A lot of times we find ourselves going throughout the day without water, maybe even wishing we had some right about now. Carrying a refillable water bottle when changing to a healthy lifestyle helps to eliminate this problem.

Putting your water bottle in a place where you can see it often reminds you that water is available, and you’ll find yourself reaching for it throughout the day. Make sure to refill it as soon as possible once you have finished the bottle to have it ready to go the next time you get thirsty.

You can also purchase a water bottle that has time markings on it to remind you to consistently drink throughout the day. Another option is to purchase a gallon bottle and make sure to finish that each day.

Hydration is also extremely important if you are staying active (as you should be when changing to a healthy lifestyle). Making sure you have water close by whenever you are working out can even help you finish your workout routine because you aren’t at risk of dehydration. Speaking of exercise, let’s discuss some of my top tips

How to become more active

We all know that exercise is an essential part of healthy living. However, knowing that exercise is important isn’t always enough to adhere to a new exercise regimen.

Here are my top tips for becoming more active:

Start small

You aren’t going to become a triathlete overnight, and that is perfectly okay! No one expects you to be. Start off at a level that feels comfortable, and if you begin to experience any sharp pain, stop what you are doing. If you hurt yourself, then it will be even more difficult for you to continue your journey.

Begin by setting small goals that you know you can reach and follow through with. Gradually build on those small goals as you begin to feel more confident and comfortable with your activity over time. This can help prevent an all-or-nothing mentality that many of us are prone to when it comes to workout plans. Setting reasonable goals and progressing slowly is the most sustainable method to becoming more active.

Other small changes you can make include finding ways to increase your total activity throughout each day:

Park at the far end of the parking lot to get more steps in
Opt for taking the stairs rather than elevators and escalators
Every hour during work, take a stretching break or take a lap around your office
Invest in a standing desk to decrease the number of hours you’re seated

Find the right workout for you

woman in silhouette dancing on the beach with a pink and purple sunset

It can feel like there is pressure to go to the gym to exercise and the thought of being surrounded by people in intense training can feel intimidating, especially during the pandemic. To keep exercising, choose an activity that you enjoy, and listen to what makes your body feel good.

Think outside the usual running, swimming, and biking. You may find an activity that you look forward to, including:

Dancing
Hiking
Rock climbing
Rollerblading
Martial arts

Schedule exercise into your day

Our days can get really busy, and sometimes the only thing you want to do at the end of the day is crawl into your bed and get comfortable. Like many other things in your life, you have to make time to exercise, rather than leave it as a thing you plan on getting done at some point in a day.

Find a time where you can clear your schedule and focus on your activity. Plan workouts for a time when you have the most energy. Invite other people to make it a social event. Make your activity a part of your day rather than an afterthought. Make it something you can look forward to.

Some people prefer working out later in the evening, perhaps due to their work schedule or sleep schedule. But did you know that working out too late in the day can make it more difficult to sleep due to increased cortisol? Exercise is important, but you can also put more stress on the body if you aren’t getting enough quality sleep. Finding a balance is key, and that can take some time, so don’t be so hard on yourself if you are early in your journey. When changing to a healthy lifestyle, we need to account for all of these aspects.

how to become more active graphic

Sleep is another essential thing to focus on when changing to a healthy lifestyle, so let’s dive in for some tips on optimizing sleep.

How to optimize sleep

Sleep is also essential for health, but many people don’t prioritize it. Some people believe that operating on just a few hours of sleep each night is perfectly fine, but this can be detrimental over time.

man sleeping soundly in bed with striped bedding and white sheets Here are my top tips about optimizing your sleep:

Try relaxation techniques to reduce stress and anxiety

We have all had nights where we are in bed ready to go to sleep, but the day’s events just keep rolling around in our heads. Stress has been shown to make it much harder to sleep, and sleep deeply. Avoid anything that may cause stress before going to bed. This can include avoiding anxiety-provoking activities like watching the news or checking financial reports or stock markets.

Incorporate stress management and relaxation techniques, such as:

Accepting imperfection
Balancing time between work and rest
Maintaining a balanced diet
Engaging in physical activities, at least 30 minutes 3 to 4 times a week
Communicating emotions and concerns
Utilizing body relaxation exercises such as mindful breathing
Use blue light blocker glasses, especially after the sun sets
Take Epsom salt baths

Maintain a regular sleep schedule

Insomnia and poor sleep often point to an irregular sleep schedule. Having a bedtime routine can be helpful in winding down for a night of restful sleep. Having consistent bedtimes and wake times can help reset your body’s internal clock to be able to sleep.

About 8 ½ to 9 hours of sleep is the recommended amount daily. Begin your bedtime routine 30 minutes before getting in bed; a relaxing routine can include light stretching, meditation, and/or taking an Epsom salt bath or hot shower.

After having an irregular sleep schedule you may find yourself getting tired during the day. Daytime naps can make it really hard to fall asleep later, which will establish a broken pattern of sleep. This can lead to sleep deprivation and insomnia, so try not to nap throughout the day, especially in the late afternoon or evening. If you really need to nap, try and limit it to 45 minutes at most so that you will be able to get deeper, more consistent, and restful sleep at night.

Making sure your environment puts you in a sleepy mood

Using screens should be avoided as much as possible when getting ready to go to sleep. The light from screens signals the brain to be in a more wakeful state and inhibits melatonin secretion, which makes it harder to fall asleep and stay asleep. I know many of us are guilty of this, but try not to take your phone into the bed to remove the temptation.

Also, minimize other distractions by creating a dark and quiet environment right before bed. This can include getting blackout curtains and unplugging anything that may be making too much noise or emitting light.

If possible, adjust your sleeping area to the right temperature range for you. Cooler temperatures are better, so aim for 65 degrees, plus or minus. Consider investing in a good mattress, pillows, and bedding that can support you the best. The goal is to make you as comfortable as possible as you fall asleep.

Strategies to use while falling asleep or staying asleep

If you have tried everything above and you still can’t fall asleep or find yourself waking up during the night, here are some other strategies you can use.

If you find yourself lying awake in bed for more than 20-30 minutes, leave your bedroom and read. You can also try another relaxation technique.
If you have woken up because of light, try and cover your eyes with something dark.
If you woke up because of recurring thoughts, try writing them down to help work out the problem. Being mindful of why you can’t sleep is the key to figuring out how to fix it.

graphic with my tips on how to optimize your sleep

Speaking of mindfulness, that is our last lifestyle change that is essential for better health, so let’s dig in.

Check in with yourself and reassess: Practicing Mindfulness

Checking in with yourself is extremely important while embarking on your journey. Think about the ways your new habits have made you feel, and talk to your physician about any adjustments you think you may need.

Remember to always listen to your body. Make sure to stop every once in a while to think about the progress you have made and congratulate yourself for all that you accomplished. Even if the change seems small, be proud of yourself for committing to it, because it just brings you one step closer to the end goal you are working towards – taking the best care of your body that you can!

Practicing mindfulness can serve as a great tool to help assess how you are doing in your goal as well as help keep you motivated to reach it. Take a moment each day to consider how you feel mentally, physically, and emotionally. This can help you to identify patterns and call attention to your needs.

Here are some questions to ask before, during, and after completing your desired activity:

What are you doing?
What are you thinking?
How are you feeling emotionally?
How are you feeling physically?
Where are you?
What time is it?
Who is with you?

If you feel as though you are not seeing results, don’t feel discouraged. Building habits takes time, and seeing results takes consistency. Track and celebrate your progress, even the ones that seem really small.

Congratulate yourself for completing a goal on a day where it seemed really hard, and congratulate yourself on the easy ones too. Reward yourself with small incentives each time you reach a milestone because you deserve it!

Some days you may get thrown off and find that you did not reach your goal for that day, and that’s okay too. Life happens. Recognize what set you back and adopt a plan for the next time to avoid that situation.

Go back and remind yourself of the reasons why you started making these changes in the first place. Then you can start the next morning fresh and even more committed to changing to a healthy lifestyle.

I hope that you’ve found these tips helpful and feel ready to tackle changing to a healthy lifestyle. Sometimes we may need a little bit more support when making changes to our lives.

For more and personalized guided assistance, I can help! Schedule your free Nutrition Strategy Call with me today.

21Apr

man and woman running across a measuring tape away from fried foods and pizza to greens fruits and vegetables

23 Nutrition Therapy TeamLifestyle

Simplifying Lifestyle Changes for Better Health (Part One)

Sticking to a new lifestyle change regimen can feel daunting. We have all been there… It can be frustrating. You want to make these new changes, but it can be difficult to get motivated and to make it part of your daily routine. Sometimes life can get so busy that it feels like a new routine is the last thing on your mind. This article will explain some easy ways to make some lifestyle changes for better health.

I want to share some useful tips to help you stick to your lifestyle changes for better health on several levels. These tips include simplifying how to stick to a diet, taking supplements, drinking more water, exercise, and setting a bedtime routine. Starting small can make a big difference, and I am excited to be a part of this journey with you.

How to stick with a diet

man writing in food journal with healthy foods on the table in front of him So, let’s assume that you already have a meal plan and feel that you’re on the road to a completely new lifestyle and better health. (If you aren’t sure where to begin diet-wise, I can help you with your nutrition! Check out what you need to know about becoming a client here.) But we all know sticking to a new diet plan can definitely be easier said than done. For most people, one of the most difficult lifestyle changes for better health is learning how to stick with a diet.

Here are some easy tricks to help you stay motivated and be prepared to stick with a diet:

Not only knowing your goal but understanding the motivation behind it is key

One thing to note – when I say “diet” I am referring to your general way of eating, not “going on a diet.” There can be many different kinds of motivations for changing your eating habits.

Reminding yourself why you are making a change in your diet can help you stay on course. Whether the reason is to lose weight, have more energy, reduce your gastrointestinal symptoms, or improve your mood. The reasons are your motivation.

Making a detailed list of all the reasons why you are starting this new diet can help you stay on track when you are tempted to stray from it. Later, when you are reaching your goals, you will be able to look back and see what you have accomplished so far. Seeing your progress can serve as further motivation to continue these new habits.

Practice mindful eating

We are all guilty of taking a meal to our desks and eating while working. Do you find yourself feeling dissatisfied after this? Our attention is pulled away from our food and the fact that we are eating, which can leave us feeling hungry. Mindfulness is one of my favorite lifestyle changes to promote better gut health and it promotes better mental health and wellbeing as well. So, how do you practice mindful eating?

Practice mindful eating by making time to focus on your meal. Focus on the way it tastes, how it smells, and the way it feels as you eat. Engage with it by taking in its appearance and taking your time eating it. This will leave you feeling more satisfied after a meal and can help you stick with new lifestyle changes for better health.

Be prepared: pack food or eat before you go

Being on the go can make your prescribed diet difficult to stick to, especially if you are hungry and in a rush. We often find ourselves in this situation more than we would like. To avoid this, try packing a meal to-go, or eat before you leave.

Sometimes you may find yourself hungry and without a meal ready. Try to research the menus of restaurants in advance to figure out what you can eat to allow you to follow your protocol. This can be done by simply googling “healthy restaurants near me” and then reviewing the menu to find an option that suits your needs.

It is also really important not to undereat or starve yourself. Withholding food when you are hungry makes you much more likely to binge out later, and is also not good for your body. Undereating can also drop your blood sugar, leaving you out of balance. This can cause you to crave more refined carbohydrates, which can spike your blood sugar. This blood sugar rollercoaster can drastically impact your mood and how you feel throughout the day. Food is fuel and we need to refuel regularly.

Have tasty substitutes for your favorite snacks ready

We all have our weaknesses for certain junk foods, and the temptation to indulge ourselves can be strong when we are feeling hungry. Having a healthier alternative ready to go can really help to keep yourself on track to success with making lifestyle changes for better health.

Be sure to stock up on your favorite healthy snacks when you go to the grocery store each visit. Then when you get home, pack up individual portions into ziplock bags or Tupperware containers. Preparing your snacks in ziplock bags ready for you to grab and go will make them more accessible to you throughout the day. This way, you already have something in your belly before you can even think about running to the vending machine.

Staying organized with supplements

If you’re one of my clients, you have probably received a wellness supplement plan that will support your health as you make these lifestyle changes for better health. But now that you have been prescribed supplements, what’s next?

Adding a handful of supplements to your daily routine may feel like another large change in your life, and it can feel difficult to keep up with it all. Especially if you have multiple supplements to take or have to take them at different times of the day. Their different times and dosages can feel like a lot, but it doesn’t have to be complicated.

man holding a handful of supplements and a scoop of powder with a shaker bottle and a black background Here are some great ways to stick to your recommended supplement protocol:

Place supplements in sight during mealtimes

The first step to taking your supplements is remembering to take your supplements. We’ve all heard the saying “out of sight out of mind.” Using this philosophy, store your supplements in a place where you can see them during mealtimes. This will help keep them at the forefront of your mind to help to make sure you are taking your supplements regularly and on time. You may also want to print out your supplement schedule provided by your practitioner and keep it in sight on the fridge as a reminder.

Get a supplement organizer

It can feel overwhelming to remember which supplements to take and when to take it at any given moment. It can also be tedious to read each individual package or double check your wellness plan protocol to find out these details each time you need to take your supplements.

Print out your supplement schedule provided by your practitioner and use this as a cheat sheet to refill your organizers. You can also use a sharpie to write on the caps of the bottles to remind you of your dosage and timing. For example, you can write “2×3” if you are taking 2 capsules, 3 times a day.

Purchasing a supplement organizer (we recommend this one, it is only $13.99!) helps take the pressure off by keeping you organized. It saves a lot of time, and if you find yourself on the go, these organizers can be taken with you easily.

Use alarms to remind you to take your supplements

A really helpful tool for sticking to your protocol is your phone! Let’s be honest, our phones go with us almost everywhere, and you may find yourself on it more often than you would like. You may even be reading this blog on your phone right now. I’m sure you never thought this would happen but guess what, I am recommending you use your phone even more!

Sometimes we become busy and may forget to take our supplements. Scheduling reminders on your phone or computer can help to make sure that you are sticking to your prescribed treatment. You can even set several alarms if you need to.

Re-order your supplements early

One of the worst things that can happen is that you have been successfully following your supplement protocol, and you go to take your next dose but- oh no! You ran out! This can feel like you have been derailed from your progress, and now you have to go without your supplements until they arrive.

The best thing to do is to combine the above tips by purchasing 4 supplement organizers and arrange an entire one-month supply at once. Set a reminder to reorder your supplements from my online dispensary Fullscript at the end of week 3 or the beginning of week 4. Order next month’s supply and refill your pill organizers only once a month.

graphic describing my top 4 tips for staying organized with your supplements

Diet and supplements are only two parts of the equation when it comes to making lifestyle changes for better health. Stay tuned for the next blog post that will outline the other essential lifestyle changes for better health, staying hydrated, exercise, sleep, and mindfulness.

Do you need more personalized support when it comes to making lifestyle changes for better health? You don’t have to go through it alone. Schedule your free Nutrition Strategy call with me today to get started on your journey to improving your health through diet and lifestyle changes!

19Nov

woman torso in underwear holding hands in heart shape over her bare stomach

23 Nutrition Therapy TeamDigestion, Lifestyle

Heal Your Gut with 5 Simple Lifestyle Changes

There is so much information on the Internet about how to improve gut health and relieve uncomfortable symptoms. It can be confusing to know where to begin if you’re doing the research on your own. Do I need to take any supplements? How about probiotics? Should I avoid certain foods? Should I get tested for – insert any of the multitude of gut conditions here? How do you really find out what is best for you to heal your gut?

Unfortunately, there is not a “one size fits all” answer when it comes to gut health. The types of things listed above should always be done in coordination with a dietitian, who has the knowledge to guide you in the right direction according to your personal needs.

The good news is that there are some easy gut health lifestyle changes that you can start doing today that can help lay the foundation for a healthy gut!

Here are 5 simple lifestyle changes you can make that will help you to heal your gut!

1. Slow down while eating

Are you the type of person who rushes through their lunch break? Or maybe you’re finished with your meals within a mere 10 minutes. Please stop eating food too quickly! It is important to chew your food sufficiently in order to heal your gut.

Chewing is an essential part of digestion. Chemicals in our saliva, such as digestive enzymes, help us break down certain nutrients. The antimicrobial properties of our saliva also help to kill some potentially pathogenic bacteria that may be present in the things we consume.

Chewing until food is soft and smooth makes digestion easier further down the digestive tract. Not chewing food enough may lead to digestive problems, malnutrition, and dehydration. Bloating, diarrhea, acid reflux, maldigestion, gas, and abdominal cramping can all result from not chewing your food enough.

Mindfulness and eating go hand in hand because it promotes the parasympathetic, rest and digest state. This is the state you need to be in for the digestive processes to kick in and do their job. Avoid stress during meal times, and try to eat slowly to really enjoy your food. This should lead to better digestion and nutrient absorption.

How to slow down while eating:

Chew your food about 30 times before swallowing.
Aim to swallow only a couple of times per minute.
Make mealtimes relaxing and practice mindfulness

2. Quit snacking

Spacing out meals is really critical for gut health. We need to have periods of time without food in our system in order for the migrating motor complex (MMC) to fulfill its housekeeping duties.

The MMC is responsible for flushing out undigested materials and bacteria through our digestive tract to eventually be flushed down the toilet. If the MMC cannot do its job, bacteria in the gut now have a chance to overgrow by thriving off of the undigested materials that continue to hang out in the gut. Repeatedly stalling the MMC can lead to conditions like SIBO (small intestine bacterial overgrowth), which can lead to many other digestive and systemic issues.

A general rule is to wait about 3 to 4 hours after a meal before eating again. This should ensure that your MMC can serve its purpose, leaving a clean slate for your next meal. Getting your MMC functioning optimally is essential to heal your gut.

Another perfect time for the MMC to perform its housekeeping duties is while you’re asleep! Sometimes that midnight snack sounds really appealing, but our digestive functions work best if given a 12-hour overnight break. So be sure to make your meals count: they should be nutritious, balanced, and keep you full until your next meal.

How to stop mindless snacking:

Eat balanced meals containing protein, healthy fats, and complex, fiber-rich carbs with sufficient calories that will keep you fuller for longer
Meals should be spaced out about 3 to 4 hours
Don’t eat between dinner and breakfast for a 12-hour overnight fast

3. Remove stressors from your daily life

Stress negatively impacts many aspects of our overall gut health. Most people are familiar with experiencing digestive issues when going through stressful situations such as job interviews, a big exam, or a presentation at work.

Spending more time doing the things you love, and less time doing things that stress you out is an easy way to elevate your overall health. Not only will you feel happier… you will also become healthier and each of these leads to an overall increased sense of wellbeing. Healing your lifestyle can directly lead to you being able to heal your gut.

Keep track of the moments when you feel stressed and find the patterns. There may be some things you’re able to remove completely.

Maybe your home environment is cluttered and messy?
What if you have a toxic relationship with social media?
Maybe your email inbox is at 13,000 unread emails?
Perhaps you’re always running late?
Maybe you tend to procrastinate?

These are all situations that can be avoided and removed.

Clean your house to help declutter your mind.
Take a weekly social media hiatus and spend the time you gain back on a hobby.
Break up the big task of going through 13,000 emails into smaller increments, scattered throughout the week.
Leave earlier for work, appointments, and plans with friends.
Use time-blocking to organize your time better, leaving no room for procrastination.

Doing the work to remove the stressors that are under your control can put you on the path to better overall health.

Sometimes the things that stress us out are out of our control. If it isn’t possible to completely remove certain stressors, the next best thing would be to improve your response to stress.

4. Practice mindfulness and relaxation techniques

Relaxation techniques that are successful in improving gut health outcomes include things like: deep breathing exercises, mindfulness, meditation, and yoga.

Square breathing (AKA 4×4 breathing, block breathing) during a stressful event is an effective way to help pull your focus off of the negative feelings and elicit a state of calm within the body. To do this, inhale for 4 seconds, and then hold for 4 seconds. Next, you exhale for 4 seconds, and then hold for 4 seconds. Repeat this cycle until you feel more zen and less stressed. It is important to note that when you inhale, your belly should expand rather than your chest.

Mind-body practices like mindfulness, meditation, and yoga have been shown to reduce perceived stress and help regulate stress response systems. Mindfulness involves being more aware and conscious in the present moment.

This can be done by tuning into bodily sensations, paying detailed attention to your surroundings, and allowing thoughts to come and go without judgment. Mindfulness is a form of meditation that can easily be performed any time or place. Yoga, mindfulness, and meditation (in the classic, more formal sense) can all improve your reactions to stressors over time.

Using whichever relaxation technique that best works for you can help heal your gut and improve your overall well being. Being able to respond more calmly to stressful situations comes with practice, and this ability is directly related to the function of a very special nerve in your body: the vagus nerve.

5. Improve your vagal tone

The vagus nerve is often under-appreciated. It relays signals between the brain and almost every organ in your torso, however it works best when we are in an unstressed state. This is the reason why digestion doesn’t work properly when you’re stressed out! The vagus nerve creates what we call the gut-brain connection.

Many people live with chronic stress which directly impacts gut function. This chronic stress can lead to poor vagus nerve function, but there are measures we can take to stimulate the vagus nerve and have an increased vagal tone. Increased vagal tone indicates that you can relax quickly after you experience stress.

Stimulating the vagus nerve can be done in several different ways, and can lead to the dampening of the stress response, putting you in a state of relaxation. A couple of the easiest ways to stimulate the vagus nerve are possible due to the fact that the nerve runs through the muscles in the back of the throat.

One of these simple exercises includes humming or singing at the top of your lungs while showering or driving to work. Gargling warm salt water for 30 seconds (until your eyes begin to water) will also activate the vagus nerve.

Practicing vagus nerve stimulation can serve to modulate your body’s automatic stress responses, and over time you may actually find yourself more capable of remaining calm and stress-free. Tuning in to your body and being mindful of how you respond to stress — and noting how often you feel stress — is the first step in improving how your body reacts.

Now you have a few more tools in your toolkit that will help you to heal your gut!

Always pay attention to your body and trust your gut! Never be afraid to ask for help.

For personalized guidance for how to achieve a healthy gut, schedule your free 15-min strategy call today!

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