Category: stressresilence

Posted on in brainfog, brainhealth, carbs, chronichealth, dietculture, fitness, holistic health, hormones, hypothyroidism, mental health, mentalhealth, mindset, moms, nutrition, physiology, podcast, self-help, stress, stressresilence, thyroid health, vagus nerve, weightloss, wellness

Understanding the Impact of Diet on Thyroid Health

When clients come to me saying they have a “slow metabolism” or a “broken” metabolism, often they think they need to eat even less or cut carbs to jumpstart weight loss. But let me flip the script: in many cases, it’s actually chronic under-eating and restrictive dieting that’s slowing down their metabolism. Chronic dieting, especially with very low calories, can lead to impaired thyroid function and ultimately disrupt how the body uses energy. Here’s how it happens and what you can do to restore balance.

What is the Thyroid and Why Does It Matter?

Your thyroid is a small gland in your neck that plays a massive role in regulating your body’s metabolism. Often called the “controller” of metabolic function, the thyroid works closely with the hypothalamus and pituitary glands in the brain to maintain your metabolic rate. This system allows your body to increase or decrease energy production based on its needs, influencing everything from how you process food to your body temperature.

The thyroid primarily produces two hormones:

  • T3 (Triiodothyronine) – the active hormone that your cells use.
  • T4 (Thyroxine) – the inactive hormone that must be converted into T3 before your body can use it.

The production and conversion of these hormones depend on a feedback loop that begins with TSH (Thyroid Stimulating Hormone), which signals the thyroid to produce and release T4. But when the body is stressed—especially due to chronic under-eating or extreme calorie restriction—this whole process can become disrupted.

How Chronic Dieting Wrecks Your Thyroid

Under-eating is a significant source of stress for the body. Dieting or calorie restriction triggers the HPA axis (Hypothalamic-Pituitary-Adrenal axis), leading to an increase in CRH (Corticotropin-Releasing Hormone) and cortisol, our primary stress hormone. High cortisol levels can interfere with thyroid function in the following ways:

  • Reduces TSH Production: Elevated cortisol inhibits TSH, lowering T4 production and decreasing the amount of thyroid hormone available for energy use.
  • Impairs T4-to-T3 Conversion: Chronic stress slows down the conversion of T4 (inactive) into T3 (active), reducing your body’s energy production.
  • Increases rT3 Levels: Instead of converting into T3, some T4 becomes reverse T3 (rT3), a hormone that blocks T3 from being used. This, in turn, reduces the sensitivity of your cells to thyroid hormones, further lowering metabolic function.

This is why individuals who chronically under-eat or yo-yo diet often experience symptoms of hypothyroidism, even without an official diagnosis.

Symptoms of Suboptimal Thyroid Function

If your thyroid isn’t functioning optimally, you may notice some of the following symptoms:

  • Low body temperature (below 97.8°F)
  • Frequent feelings of cold, regardless of weather
  • Low or no libido
  • Anxiety, brain fog, or poor memory
  • Unexplained weight gain or difficulty losing weight
  • Bloating, poor digestion
  • Changes in hair texture or hair loss

Many clients experiencing these symptoms have been stuck in a calorie-deficit mindset for years, keeping their bodies in a constant state of stress. As a result, they’re often dealing with adrenal dysfunction, hypothyroidism, or even reproductive health issues, like extreme PMS, cycle loss, or low testosterone.

Restoring Your Thyroid Health—The First Steps

To begin improving thyroid health, our initial goal is to support both psychological and physiological balance, moving away from restrictive dieting and focusing on nourishment. Here’s a breakdown of the steps:

  1. Stabilize Blood Sugar: Balanced blood sugar supports thyroid health and reduces stress on the body.
  2. Maximize Nutrient Density: Prioritize whole, nutrient-rich foods to ensure your body receives adequate vitamins and minerals, especially selenium, zinc, and iodine, which are crucial for thyroid function.
  3. Reduce Inflammation: Chronic inflammation can further stress the thyroid. Anti-inflammatory foods and lifestyle practices can help.
  4. Incorporate Breathwork: Simple breathwork techniques can stimulate the vagus nerve, helping to regulate the HPA axis and reduce stress.
  5. Avoid Dietary Triggers: Reduce foods that promote “leaky gut,” such as highly processed foods, sugar, and gluten, if sensitive. This protects your immune and thyroid health.
  6. Manage Stress Proactively: Yoga, meditation, journaling, or spending time in nature can help keep cortisol in check.
  7. Reduce Toxins and Pollutants: Environmental toxins can interfere with hormone health, so minimizing exposure can be a powerful step.
  8. Prioritize Rest and Sleep: Quality sleep allows the body to recover and reset, which is essential for thyroid health.

The Bottom Line

Restrictive dieting isn’t the solution to a slow metabolism; it’s often the root cause. Chronic under-eating can lead to imbalances in your thyroid and adrenal glands, ultimately slowing down your metabolic rate and making it harder to achieve your fitness goals. Rebuilding a balanced, nourished body will not only help you feel better but will also lay the foundation for sustainable health.

This week, we’re talking all things thyroid health, and this post breaks down why breaking free from the dietary dogma of diet culture is crucial! Ever feel like your energy’s tanked, your minds in a fog, or your metabolism’s stuck in slow motion? 🧠✨ You’re not alone, and it could be your thyroid talking.

On this week’s Taste of Truth Tuesdays, we’re joined by Nicole, a holistic health advocate who’s here to shed light on how diet culture’s obsession with restriction can wreak havoc on your thyroid. From her own experience facing an autoimmune diagnosis to her advocacy for individualized nutrition, Nicole breaks down how restrictive dieting not only slows your metabolism but also impacts hormone balance, brain clarity, and overall well-being. Join us to learn how making friends with food (yes, even carbs!) might be the best way to support your thyroid and reclaim your energy.

Posted on in brainfog, brainhealth, carbs, challenges, chronichealth, deconstruction, fitness, holistic health, hormones, hypothyroidism, mental health, mentalhealth, mindset, nervous system, nutrition, nutritionalscience, physiology, podcast, resilence, selfcompassion, sleep, stress, stressresilence, thyroid health, vagus nerve, wellness

Brain Fog, Thyroid Health, and Gut Connection: Insights from an Integrative Dietitian

Ever felt like your brain’s on vacation while your body’s still clocking in? 🧠✨ Join us as Nicole unveils the secrets behind thyroid health, brain fog, and why carbs might just be your new best friend!

🔍 From Autoimmune Shock to Holistic Advocate: Nicole shares her journey from being blindsided by an autoimmune diagnosis to questioning mainstream diet culture and diving into functional medicine. Find out what sparked her transformation into an advocate for individualized nutrition and holistic health!

💡 Thyroid Health Unveiled: Thyroid dysfunction can be a mystery wrapped in an enigma! Nicole explains why thyroid hormones are key to overall health and how her unique approach, including The BRAIN Method, differs from traditional treatments. Discover how she tackles symptoms and optimizes thyroid function!

🧠 Decoding Brain Fog: Ever felt like your brain is stuck in a fog? Nicole breaks down the most common culprits of brain fog and offers tips on how women can pinpoint their own triggers. Say goodbye to mental sluggishness and hello to clarity!

🌱 Gut Health & Thyroid Function: Did you know your gut health has a major impact on your thyroid? Nicole dives into how imbalances in your gut can affect thyroid hormone production and utilization. Learn how addressing gut health can boost your thyroid function!

🍞 Carbs & Hypothyroidism: Carbs might be getting a bad rap, but Nicole explains why they’re actually essential for those with hypothyroidism. Discover how including carbs in your diet can support thyroid function and enhance overall well-being.

Listen here!

Mentioned in the interview:

⁠MEET YOUR THYROID⁠

⁠BRAIN METHOD⁠

⁠Why Nicole added HTMA (hair tissue analysis) to her practice ⁠

⁠Which comes first? Gut dysfunction or Thyroid dysfunction? ⁠

⁠Could your gut be creating roadblocks in your Thyroid Hormone Journey? ⁠

⁠Why you need carbs especially if you have hypothyroidism⁠

⁠Home – New – Chews Food Wisely⁠

🙏 Please help this podcast reach a larger audience in hope to edify & encourage others! To do so: leave a 5⭐️ review and send it to a friend! Thank you for listening! I’d love to hear from you, find me on Instagram!⁠⁠⁠⁠ @taste0ftruth⁠⁠⁠⁠ or⁠⁠⁠⁠ Pinterest! ⁠⁠ ⁠⁠⁠ ⁠

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Understanding the Group Mind: A Double-Edged Sword

Navigating the waters of community can feel like a tightrope walk, especially for those of us who’ve been through the storm of spiritual abuse. This week on Taste of Truth Tuesdays, I’m excited to welcome a guest who dives deep into the concept of “Group Mind”—the idea that a collective can elevate individual voices, creating a harmonious collaboration. While this concept sounds beautiful on the surface, having walked the line between healthy and toxic communities myself, I can’t help but question: What happens when “Group Mind” becomes a vessel for manipulation rather than a source of strength?

The Allure of Community

Let’s face it: we all crave connection. From childhood friendships to spiritual gatherings, our lives are woven into a fabric of social interactions. In healthy communities, each thread—each individual—contributes to the larger tapestry. Group Mind can be empowering when everyone contributes their unique strengths. Think of a brainstorming session, where different ideas build on each other to create something innovative. But in controlling groups, individuality is suppressed, and members are pressured to conform, stifling creativity and critical thinking.

The Double-Edged Sword of Group Mind

Our guest shares their experience in an improv class, where the idea of Group Mind became both a revelation and a source of anxiety. It’s fascinating how the language of community can feel welcoming yet be weaponized against those who seek authenticity. This mirrors the complexities of modern social dynamics, especially in the age of social media, where radicalization can happen at lightning speed.

In Episode 5 of my podcast, we tackled the “crunchy hippie to alt-right pipeline,” but now it’s time to shine a light on the radicalization of the left—a topic often overlooked. Why did I go from progressive circles to mingling with Trump supporters and Christians? This shift was marked by a range of events and trends reflecting broader changes within progressive movements and their impact on American politics and culture.

The Irony of the Deconstruction Space

As I navigated the deconstruction space, I noticed something ironic: when the deconstruction movement defines a cult and unintentionally describes their own playbook, the irony is hard to miss. Many who now identify as progressive or left leaning have simply swapped one form of fundamentalism for another. They may have shed their evangelical past, but the same dogmatic, ‘us vs. them’ tactics remain. It’s like they never fully untangled themselves from the rigid mindset they claim to oppose.

Social justice has become their new ‘End Times,’ and the tribalism is painfully obvious. Conformity, consequences for stepping out of line, leaders who set the narrative… sound familiar? 🙃

🔍 “It’s not your enemies, it’s the system.” We often fall into the trap of seeing our political landscape as a battle between two sides—one fighting for democracy, the other autocracy. But this binary thinking misses the larger issue: who really has power in shaping policies? Research, like the 2014 study by Gilens and Page, reveals that economic elites and organized interest groups wield far more influence over government decisions than the average citizen or voter. This isn’t about a single party; it’s about a systemic challenge that transcends partisan lines. 🧠

Instead of feeding into divisive narratives, maybe it’s time to ask: Who benefits from keeping us divided? 🤔 Progressive politics can impose control using a power/victim binary that’s reductive and lacks nuance, leveraging the fear of being labeled an oppressor as a tool for compliance. Reflecting on my journey of deconstruction and exploring progressive spaces, I’ve noticed a concerning trend: the lack of nuance and the prevalence of an ‘us vs. them’ mentality.

Even within progressive Christianity, there’s pressure to conform to certain social norms and ethical behaviors. Disagreement is often met with resistance, and group identity politics can dominate discussions. As I listened to a friend lecture me about the systems of whiteness and how white people are part of the problem, I couldn’t help but feel a visceral response in my body. Wasn’t she aware of how she was marginalizing voices that do not align with CRT principles and fostering division rather than unity?

It’s one thing to leave behind a belief system, but if you’re still using the same control tactics, are you really free? Or are you just in another form of groupthink? Many who now identify as progressive or left-leaning have simply swapped one form of radicalism for another.

In navigating my journey, I’ve discovered that while community can be a source of strength, it can also be stifling. Let’s strive for more open dialogue where diverse perspectives are valued.

“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.” — Martin Luther King Jr.

Seeking Authentic Community

This brings us back to the concept of Group Mind. While it has the potential to uplift and unite, we must critically assess the communities we choose to engage with. Are they empowering our individuality, or are they reinforcing a new set of dogmas?

As we explore these themes in this week’s podcast episode, I invite you to reflect on your own experiences with community—whether online or offline. Are you in a space that nurtures your authentic self, or have you found yourself caught in another web of control? Let’s challenge ourselves to seek genuine connections that celebrate our uniqueness, rather than merely conforming to the expectations of a collective.

Navigating Community Dynamics

One critical takeaway from my own experiences and the stories shared by others is the importance of asking ourselves the right questions. When evaluating any community—whether it’s a religious group, a social circle, or even an improv class—we should reflect on whether we’re being encouraged to grow into our full selves or if we’re being pressured to shrink into submission.

Key Questions to Consider:

  • Am I celebrated for my unique contributions, or do I feel like a cog in the machine?
  • Is my voice heard and valued, or am I met with silence (or worse) when I express dissent?
  • Does this community expand my horizons, or does it confine me to a narrow worldview?

The Importance of Individuality

One of the most powerful realizations is that a thriving community doesn’t demand the extinction of individualism; it nourishes it. Just as the author of the guest post observed in an improv competition, the true beauty of collaboration lies in the ability of individuals to bring their full selves to the table, enhancing the group dynamic rather than diminishing it.

In my journey, I’ve learned that safe communities are those that not only say, “Yes!” to your ideas but also invite you to share more, to dig deeper, and to embrace the weirdness that makes you unique. They celebrate individuality as an essential ingredient for collective success, transforming “Group Mind” from a potential source of control into a powerful tool for creativity and support.

The Path to Healing

For those of us recovering from spiritual abuse, the journey to find a healthy community can feel daunting. It requires us to sift through the rubble of past experiences, recognizing patterns that once suffocated our voices. But it also offers a chance for healing, a space where we can reclaim our identities and forge connections based on respect and authenticity.

Ultimately, the quest for community is about more than just belonging; it’s about finding spaces where we can be our true selves. It’s about navigating the complexities of connection with our eyes wide open, ready to discern the difference between a supportive group and one that seeks to control.

Conclusion

As we move through life, let’s remember that community can be a double-edged sword. For some of us, especially those healing from trauma or navigating complex PTSD, the journey may be best supported by solitary pursuits—like books, pets, and podcasts—before stepping into the vibrant chaos of group dynamics. We must be vigilant in recognizing when connection serves us and when it threatens to silence our individuality. Here’s to seeking out those communities that empower us, uplift us, and invite us to shine our light—together.

Posted on in brainhealth, chronichealth, deconstruction, exercise, fitness, holistic health, hormones, mental health, mentalhealth, mindset, nervous system, neuroplasticity, nutrition, physiology, podcast, resilence, self-help, selfcompassion, sleep, stress, stressresilence, thyroid health, trauma, vagus nerve

Unlocking the Power of Hope Molecules: How Movement Transforms Mind and Body

Did you know your body can help your brain feel more hopeful through movement?

In our fast-paced world, finding effective ways to boost our mental and physical well-being is more crucial than ever. Recent research highlights an exciting phenomenon: our muscles aren’t just for movement; they act as endocrine organs, secreting beneficial substances known as hope molecules. These molecules, or myokines, have a profound impact on our brain, body, and mood, offering a natural and powerful way to enhance our overall health.

What Are Hope Molecules?

Hope molecules are proteins released into the bloodstream from our muscles during movement. These myokines play a vital role in:

  • Protecting against depression, PTSD, and chronic stress
  • Increasing neuroplasticity, which helps our brain adapt and grow
  • Altering the hippocampus, a brain region crucial for stress resilience
  • Boosting brain-derived neurotrophic factor (BDNF), which enhances our ability to manage stress and difficult emotions

Dr. Kelly McGonigal succinctly puts it: “Every time we move our muscles, we are giving ourselves an intravenous dose of hope.” This means that even a short burst of movement can significantly impact our mental health, providing an antidepressant effect that enhances resilience to stress and trauma.

For instance, a short walk or a quick workout doesn’t just get the blood pumping; it also triggers the release of these mood-enhancing chemicals. This phenomenon is sometimes referred to as an “antidepressant effect,” where the physical act of moving your body leads to the release of neurotransmitters that can lift your spirits and combat feelings of depression.

Moreover, this boost in mood and resilience isn’t just about the immediate effects. Regular short bursts of exercise contribute to long-term mental health benefits, enhancing your ability to cope with stress and trauma. By incorporating even small amounts of movement into your daily routine, you can help your body produce more hope molecules, thereby strengthening your mental health and emotional resilience.

So, the next time you’re feeling low, remember that a little movement might just be the key to unlocking your body’s natural antidepressants and enhancing your capacity to handle life’s challenges. 🚶‍♀️💪🌟

The Mind-Body Connection: Insights from the “Mind Over Milkshake” Study

To deepen our understanding of how movement and mindset intersect, consider the fascinating findings from the study titled “Mind Over Milkshake: Mindsets, Not Just Nutrients, Determine Ghrelin Response.” This research explores how our beliefs about the food we consume can alter physiological responses, such as hunger and energy regulation.

Participants in the study were given milkshakes with differing calorie information, but their physiological responses varied based on their expectations. The study demonstrated that our mindset about what we consume can impact hormonal and physiological reactions, revealing the powerful connection between belief and bodily responses.

Similarly, our mindset towards exercise can greatly influence the benefits we derive from it. Viewing exercise not merely as a physical task but as a source of hope and well-being can amplify its positive effects on our mental health.

Why Movement Matters More Than We Think

Understanding that hope molecules and our mindset play a critical role in our health highlights the multifaceted benefits of exercise. It’s not just about weight loss or physical fitness; it’s about enhancing:

  • Happiness and life satisfaction
  • Resilience to stress and anxiety
  • A sense of purpose and social connection

Emerging research suggests that when exercised, our muscles essentially become a “pharmacy” for our physical and mental health. This perspective shifts the focus from restrictive exercise goals to a more holistic view of movement as a tool for improving our quality of life.

Applying Hope Molecules to Recovery from High-Control Environments

For those recovering from high-control environments, such as strict religious or ideological communities, the concept of hope molecules is particularly relevant:

  • Resilience and Recovery: Engaging in regular movement can help mitigate the effects of chronic stress and trauma often associated with high-control environments. The release of myokines (hope molecules) during physical activity supports brain health and emotional resilience, aiding in the recovery process.
  • Regaining Control: Movement and exercise can be empowering for those who have felt controlled or restricted. It offers a way to regain a sense of agency and control over one’s body and mind, promoting healing and personal autonomy.
  • Restoring Mental Health: For individuals recovering from harmful environments, exercise can provide a natural antidepressant effect. Regular physical activity enhances mood, reduces symptoms of depression, and supports overall mental health, which is crucial for those rebuilding their lives and self-esteem.

Practical Tips for Integrating Movement into Recovery

  1. Start Small: Incorporate any form of movement into your routine, even if it’s just a few minutes each day. Studies indicate that as little as 3 minutes of exercise can have positive impacts.
  2. Adopt a Positive Mindset: Frame your physical activity as an opportunity for mental and emotional growth, not just a chore. This mindset can enhance the benefits you receive.
  3. Enjoy the Process: Find activities you enjoy and that make you feel good. The more you enjoy your movement, the more likely you are to stick with it.
  4. Build a Routine: Establishing a consistent movement routine can support long-term recovery and well-being. Integrate movement into your daily life in a way that feels sustainable and rewarding.
  5. Connect with Community: Movement can also foster social connections. Engaging in group activities or fitness communities can provide additional support and a sense of belonging, which is valuable for those recovering from isolating environments.

Hacking Consistency: Your Path to Achieving Health Goals

In my 20 years as a personal trainer, I’ve seen one common thread that holds people back from achieving their health and fitness goals: consistency. For many, the journey to better health is fraught with the misconception that it must be difficult. If you resonate with this, I want you to know that I understand how intimidating change can be. It can feel like a long road ahead, but I’m here to share some tips to help you hack consistency and make your health journey not only achievable but also enjoyable.

1. Habit Stacking: Start Small

The first strategy to develop consistency is habit stacking. Focus on one or two small habits that you can easily commit to. Once you’ve established these, you can begin to build additional habits on top of them.

For example:

  • Starting Habit 1: A 5-minute morning walk. This quick stroll can boost your mood and energy levels, providing an immediate sense of accomplishment.
  • Starting Habit 2: A one-minute breathing exercise. Before your walk, try a simple box breathing technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This practice can reduce stress and help center your mind.

Once you have these foundational habits in place, you can stack additional practices:

  • Post-Walk Habit: After your 5-minute walk, add 2-3 minutes of gentle stretching. Focus on your neck, shoulders, and legs to release tension and enhance the mental health benefits of movement.
  • Post-Breathing Habit: After your breathing exercise, incorporate a quick moment of gratitude. Name one thing you’re grateful for to reinforce positive thinking and cultivate a hopeful mindset. This simple act can help you recover from emotional strain and improve overall well-being.

Starting small with these habits allows you to create a consistent and sustainable routine.

2. Focus on Addition, Not Restriction

The second tip for hacking consistency is to concentrate on what you can add to your life rather than what you need to take away. This could involve increasing your movement, enhancing your awareness, practicing breathwork, or incorporating more protein, fruits, and vegetables into your meals. When you focus on adding positive elements, it becomes easier to embrace change and maintain consistency.

3. Find Personal Meaning

Your journey to feeling better should be tied to personal meaning and intrinsic motivation. This means tapping into your internal drive to pursue these changes. Reflect on why you want to achieve your health goals and let that guide your actions. When you find personal significance in your journey, it becomes a source of motivation rather than a chore.

4. Build Self-Efficacy

Self-efficacy is crucial in creating a sustainable lifestyle. It’s about building belief in yourself over time and understanding that consistency is the key to lasting results. Instead of thinking in terms of short-term challenges, consider how you can develop habits that last long-term. Routines created from consistent habits lead to sustainable success.

Building on habits is what creates a routine. A routine is what creates consistency and consistency is what creates results.

Awareness is the first step in bridging the gap between your goals and the actions you need to take. While you may have aspirations, it’s consistent behaviors and actions that make them a reality.

Mindset Matters

Remember, if you’re struggling to maintain consistency, it’s not a reflection of your willpower or determination; it could be a sign that your approach needs adjustment. Your mindset is vital in this journey. Frame your movement as an opportunity to boost your brain and body rather than a chore or punishment.

By implementing these strategies, you can transform your health journey into a rewarding experience. Consistency is everything. Embrace the process, celebrate your achievements, and watch as you progress toward your goals!

Broader Implications for Personal Development

The principles of hope molecules tie into broader themes of personal development, critical thinking, and spirituality:

  • Challenging Limiting Beliefs: Movement and exercise can challenge limiting beliefs about oneself and one’s capabilities. This aligns with the focus on critical thinking and questioning restrictive ideologies.
  • Embracing New Perspectives: Seeing movement as a tool for embracing new perspectives and opportunities for growth is crucial for those redefining their lives after leaving high-control environments.

In conclusion, the science of hope molecules reveals that our muscles do much more than move us; they create hope and enhance our mental well-being. By embracing movement and adopting a positive mindset, we can unlock these powerful benefits and cultivate a more resilient, fulfilling life.

Embrace the power of hope molecules and experience the transformative effects on your mental and physical health.

RESOURCES:

For a comprehensive understanding of the role of hope molecules (myokines) and their impact on mental and physical health, the following studies and sources are highly relevant:

Key Studies and Sources

  1. Myokines and Mental Health
    • Pedersen, B. K., & Febbraio, M. A. (2012). “Muscle as an endocrine organ: Focus on muscle-derived cytokines as potential pharmacological targets.” Diabetologia, 55(10), 2975-2985. Link to Study
      This review discusses how muscle-derived cytokines (myokines) are involved in various physiological processes and their potential therapeutic effects on metabolic diseases, inflammation, and mental health.
  2. Exercise, Hope Molecules, and Brain Health
    • Gordon, B. A., & Herring, M. P. (2014). “The effect of exercise on depression: A review of meta-analyses.” Journal of Clinical Psychiatry, 75(2), 156-161. Link to Study
      This meta-analysis reviews the impact of exercise on depression, highlighting how physical activity influences mental health through various mechanisms, including the release of beneficial myokines.
  3. Hope Molecules and Neuroplasticity
    • Hogan, M. C., & Durcan, J. M. (2018). “Exercise and neuroplasticity: A review of the role of physical activity in promoting brain health and cognitive function.” Journal of Clinical Neurology, 14(3), 342-350. Link to Study
      This review examines how exercise-induced myokines contribute to neuroplasticity, cognitive function, and overall brain health.
  4. Mindset and Physiological Responses
    • Crum, A. J., & Langer, E. J. (2015). “Mindset matters: Exercise and the placebo effect.” Psychological Science, 26(4), 663-670. Link to Study
      This study explores how individuals’ beliefs and mindsets about exercise can influence their physiological responses and overall effectiveness of physical activity.
  5. Exercise, Stress Resilience, and Mental Health
    • McGonigal, K. (2015). “The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It.” Penguin Books.
      While not a study, this book by Dr. Kelly McGonigal provides insights into how stress, when managed effectively, can be beneficial. It complements research on how exercise and movement can positively influence mental health through stress resilience.
  6. “Mind Over Milkshake” Study
    • Elder, R., & Croyle, R. T. (2011). “The role of expectations in health behavior: Mindset and health.” Health Psychology Review, 5(1), 2-12. Link to Study
      This study investigates how people’s expectations about what they consume affect their physiological responses, illustrating the influence of mindset on health outcomes.
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Ways to support your body during stress

Feeling stressed? 😩 Chronic stress can drain your energy, disrupt your sleep, and even increase the risk of serious health issues like cancer. This week on the podcast, we are diving deep into how stress impacts your body—and sharing real tips to fight back! 👊🏼 💥

In this powerful episode, I sit down with holistic healing expert Theresa Piela, @livingrootswellness to explore the deep connection between chronic stress and health. Theresa shares her personal story of hitting rock bottom in 2019, when chronic illness nearly led to organ failure. We dive into the guilt and exhaustion that comes with being chronically ill in a toxic world, and how healing techniques like Emotional Freedom Techniques (EFT) tapping can offer relief. 🌱✨

The Impact of Stress on the Body

Understanding Stress: Theresa breaks down the three stages of stress and how they manifest in our daily lives, leading to digestive issues and chronic illnesses. She sheds light on the silent havoc that prolonged stress wreaks on our gut health and overall bodily functions. Please review our earlier blog for more details!

Fuel & Nutrition: Supporting Your Body’s Adaptive Stress Response

Just as important as shifting your mindset is fueling your body with the right nutrients. A starved or inflamed system will struggle to adapt to stress, especially when trying to balance internal chaos. Proper nutrition is key to supporting the body’s stress response.

When the body isn’t fueled properly, persistent stress leads to harmful effects, such as blood sugar swings, hormonal dysregulation, and weakened immunity. To counteract this, we need to provide the body with the building blocks it needs to recover.

Here’s a high-level look at what your body requires for optimal function:

  • Proteins: Anti-inflammatory sources like grass-fed beef, broths, shellfish, and dairy.
  • Carbohydrates: Glucose and fructose from fruits, honey, maple syrup, and root vegetables.
  • Fats: Saturated fats are essential.
  • Vitamins & Minerals: Vitamin C, D, E, B1, B6, B12, calcium, magnesium, copper, sodium, potassium, selenium, and zinc.

I wanted to expand a BIT MORE on nutritional tips we may or may not have mentioned in this week’s discussion that are for sure helpful along your healing journey!

1️⃣Adrenal Elixirs-It’s a combination of sodium, potassium, and vitamin C—a perfect blend for your adrenals. Click here for recipes!

2️⃣Magnesium: During stressful times, your body burns through magnesium faster! Supplementing orally and using topical magnesium is helpful all the time, & increasing during times of stress can avoid future deficiency. Click here for a guide to Magnesium supplements!

3️⃣Boosting mineral-rich foods: Coconut water-rich in potassium. Potatoes, squash, fruit—also rich in
potassium, Brewer’s yeast-rich in potassium, B vitamins, and many more nutrients (if you can handle the taste!) Cacao powder-rich in magnesium, Citrus & vitamin C rich foods-support adrenals and copper balance.

4️⃣Consistent timing for meals & snacks with proteins carbs and fats to help support blood sugar. Meal tips here!

5️⃣Prioritize Daily Routines with your non-negotiables like: Reading, meditation, walks, eating, movement, winding down time. Stay consistent! Research shows that it can take anywhere from 18 to 254 days for someone to form a new habit. Let’s talk more about morning and bedtime routines!

Morning Routine:

☀️ Morning person or not, having a set routine can be beneficial. First, a good morning starts the night before-am I right? Be sure to prioritize getting to bed at a decent time to support incorporating the new routine. ⏰ A great morning routine is the one that works for you. Not everyone will be able to have a lengthy routine due to time constraints or family obligations and that’s okay.

Here are some ideas:

  • Don’t pick up your phone right away: Scrolling Instagram and reading emails can wait. When you reach for your phone right after you wake up, you put yourself directly into reactive mode. This can cause you to lose focus and get stressed before you’ve even made it out of bed.
  • Making your bed takes about two minutes and it gives you a quick, easy sense of accomplishment right off the bat. Plus, it makes your room look neat and tidy even if the rest of your space is messy.
  • Eat Something Even if you’re not a big breakfast person, getting some nutrients in your body can really turn on your brain. Having a balanced meal can go a long way toward improving your mood and energy levels right off the bat. Whatever constitutes breakfast for you, just get some food into your body.
  • Do something for yourself each morning. Even if you just have five minutes, you can stretch, do a quick meditation, journal or work on a crossword puzzle while you drink your morning coffee. (Catching up on social media can also count as self care if this activity truly brings you joy. )
  • Write—or review—your daily to-do list and calendar
    Check over what’s on deck for the day so you don’t run into any surprises. You might even block off ten minutes or so to look over emails and address any messages that need to be taken care of right away. 📧

Bedtime Routine:

Sleep is consistently the most underrated aspect of any health & wellness journey. Creating & maintaining a bedtime routine is the best way to prioritize a good night’s sleep.

  • It’s best to be consistent with the time- set an alarm or notification on your phone. It will be a help signal that it’s time to unplug and start your bedtime routine.
  • The circadian rhythm regulates the body’s temperature, lowering the thermostat to 65 degrees is a good temperature for sleep. The body will adapt to the lower room temperature and you will begin to feel drowsy. Turning off or lowering bright lights can help with the process. As we know with screen time, exposure to bright lights before bedtime affects the circadian rhythm.
  • Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it’s time to hibernate for the night. Sleep studies have shown that exposure to high amounts of blue light before bed can lower melatonin levels, resulting in sleeplessness and delayed REM sleep.
  • Journaling is good for mental health by reducing stress and helping you remember good ideas before sleep.
  • Using foam rolling and yoga for sleep will help relax your muscles and ground your mind before bed. They decelerate the mind and body, relieve tension and improve sleep quality.
  • Aromatherapy are used to help with stress management.
  • ❔HOW LONG should my bedtime routine be? About 30 to 60 minutes. This will give you enough time to unwind without feeling rushed.

Okay back to the final aspect of today’s post for supporting your body during stressful times:

6️⃣TOXINS – Specific chemicals called halogens (bromine, chlorine, and fluorine) compete with iodine and bind to thyroid receptors, preventing thyroid hormones from working properly. Filtering fluoride and chloride out of your drinking and bath/shower water helps those with thyroid dysfunction. More Information here

Research says about 90% of cancers are a result of a lifetime of dysfunction: stress, poor nutrition, toxin exposure, chronic hormone imbalance etc. It is estimated that it takes up to 10 years for cancer to develop in the body. Every day our environment and personal choices provide information to cells, in a constant feedback loop. Research has shown us many factors that cause cancer cell development—we can use this information to optimize our environments, nutrition, hormones, etc, create a healthy terrain, and mitigate cancer risk. The body is always responding to us, and healing is possible! One of my favorite resources is here! Leigh Erin Connealy, M.D.

In summary

Addressing intestinal permeability, blood sugar imbalances, and other stress-induced dysfunctions through proper nutrition will help rebuild resilience. For those with severe gut issues, a nutrient-dense, elimination-style diet—like carnivore plus easy-to-digest carbs—may be necessary short-term to restore balance. In the end, listening to your body is critical. Experiment with what makes you feel good, trust yourself, and remember: you know best.

By shifting your mindset and supporting your body with proper fuel, you can navigate life’s stressors with resilience and strength.

🎙️ Tune in now to learn how to take control of your stress before it takes control of you!

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