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!
In today’s complex world of nutrition and health, embracing skepticism and critical thinking is essential. Rather than accepting dominant narratives, challenge them to uncover the truth.
🥕 Veganism vs. Meat: What’s the Real Issue? 🥕
The debate over veganism often gets tangled in oversimplified conspiracies. However, the real concern lies in our growing disconnect from nature’s balance. Our modern lifestyles and diets are increasingly detached from natural ecosystems, which profoundly affects our health and well-being.
To truly grasp the nuances of nutrition and health, especially when it comes to veganism, we must examine how our beliefs have been shaped by science, history, and religion. Over the next few weeks, we will time traveling through the last century to see how these elements intertwine and influence our perspectives on veganism.
🔬Before Lobbyism: The Golden Age of Nutritional Science 🔬
Before the rise of lobbyism and industrial influence in the mid-20th century, nutritional science was marked by pioneering research that laid the groundwork for our understanding of essential nutrients. One such figure was Elmer McCollum: Vitamin Pioneer.
Elmer McCollum, a prominent nutrition researcher in the early 20th century, made groundbreaking discoveries regarding vitamins A, B, C, and D. His work was instrumental in identifying the role of these vitamins in preventing nutritional deficiencies.
Vitamin A (Retinol): McCollum’s work significantly advanced the understanding of vitamin A, which is crucial for vision, immune function, and skin health. Retinol, the active form of vitamin A, is primarily found in animal-based foods like liver, fish oils, eggs, and dairy products. Unlike plant-based sources, which provide provitamin A carotenoids like beta-carotene that the body must convert into retinol, animal sources deliver this vitamin in its ready-to-use form.
🧬 BCO1 Gene and Vitamin A 🧬
Did you know that about 45% of people have a genetic variation that makes it hard for them to get enough vitamin A from plant foods? This is because of a gene called BCO1.
The BCO1 gene is responsible for converting beta-carotene (found in carrots, sweet potatoes, and other plants) into active vitamin A, also known as retinol. But for almost half of the population, this gene doesn’t work very efficiently, meaning their bodies can’t make enough vitamin A from plants alone.
Vitamin A is crucial for things like good vision, a strong immune system, and healthy skin. If you can’t get enough from plants, you might need to include animal foods like liver, fish oils, or dairy in your diet to make sure you’re meeting your vitamin A needs.
This explains why some people might struggle with a vegan diet—they need the more easily absorbed form of vitamin A that comes from animal products.
McCollum’s research emphasized the importance of unprocessed, nutrient-rich foods in maintaining health. Diets high in refined grains can exacerbate nutritional deficiencies by displacing more nutrient-dense foods. This indirectly touches on the issues, we see today related to grain consumption, though McCollum’s era was more focused on preventing deficiencies than on inflammation.
The Refinement of Grains: A Double-Edged Sword
As the food industry grew and refined processing techniques became widespread, the nutritional value of grains was compromised. The removal of bran and germ during processing not only reduced the essential vitamins and minerals in grains but also increased their glycemic index. This shift contributed to inflammation and other metabolic issues, like Type-2 Diabetes a concern that has become more prominent in later research.
A Shift in Focus: From Nutritional Science to Industrial Influence
McCollum’s era represents a time when nutritional science was still largely driven by the quest to understand and prevent deficiencies. However, as we moved into the mid-20th century, the influence of lobbyists and industrial interests began to muddy the waters, promoting processed foods and refined grains that strayed from McCollum’s principles of whole, nutrient-rich foods.
🥕 The Influence of Religion and Early Health Movements 🥕
Ellen G. White, a key figure in the Seventh-day Adventist Church, significantly impacted early American dietetics with her advocacy for a plant-based diet and abstinence from alcohol, tobacco, and caffeine. Her health reforms, which emphasized vegetarianism and whole foods, were institutionalized through health institutions like the Battle Creek Sanitarium and figures like Dr. John Harvey Kellogg. The sanitarium’s success and the dissemination of these dietary principles led to the establishment of the American Dietetic Association in 1917, which originally promoted many of these plant-based, whole-food principles. The Adventist emphasis on preventive health care and diet principles laid the groundwork for many modern dietary guidelines and continue to influence discussions around veganism.
🔬 The Role of Science in Shaping Dietary Beliefs 🔬
In the early 20th century, scientific advancements also played a role in shaping nutrition. The Fetner Report highlighted the need for standardized nutritional guidelines and brought attention to the importance of vitamins and minerals. Meanwhile, innovations like Crisco introduced hydrogenated fats into American diets, shifting culinary practices and influencing our understanding of what constitutes a healthy diet.
In a future episode dropping 9/10, we’ll take a deeper dive into how industrialization, scientific reports, and influential figures like John D. Rockefeller and Ancel Keys have further impacted our dietary beliefs and public health policies. Stay tuned as we explore:
The Flexner Report: How it reshaped medical education and its ripple effects on nutrition science.
The Rise of Processed Foods: The transformation of our food supply and its long-term health implications.
Rockefeller’s Influence: The role of industrial interests in shaping modern dietary guidelines.
Ancel Key’s: His research became highly influential in the field of nutrition, primarily took place during the mid-20th century, particularly in the 1950s and 1960s. His most famous work, the Seven Countries Study, began in 1958 and was published over several decades. This research was pivotal in linking dietary fat, particularly saturated fat, to heart disease and played a significant role in shaping dietary guidelines that emphasized reducing fat intake to prevent cardiovascular disease. Now adays it is seen as deeply controversial due to several perceived flaws that have been widely discussed by critics over the years.
How does current research define the top nutrient-dense foods?
📰 Spotlight on Micronutrient Density: A Key to Combatting Global Deficiencies
A March 2022 study published in Frontiers in Nutrition titled “Priority Micronutrient Density in Foods” emphasizes the importance of nutrient-dense foods in addressing global micronutrient deficiencies, particularly in vulnerable populations. The research identifies organ meats, small fish, dark leafy greens, shellfish, and dairy products as some of the most essential sources of vital nutrients like vitamin A, iron, and B12. These findings could be instrumental in shaping dietary guidelines and nutritional policies.
🍽️ Plant vs. Animal Nutrients: Understanding Bioavailability 🍽️
When it comes to nutrient absorption, not all foods are created equal. The bioavailability of nutrients—the proportion that our bodies can absorb and use—varies significantly between plant and animal sources.
🌱 Plant-Based Nutrients: While plant foods are rich in essential vitamins and minerals, they also contain anti-nutrients like phytates and oxalates. These compounds can bind to minerals such as iron, calcium, and zinc, inhibiting their absorption. For example, non-heme iron found in plants is less efficiently absorbed compared to the heme iron from animal sources. Similarly, the vitamin A found in plants as beta-carotene requires conversion to retinol in the body, a process that is not always efficient, particularly in certain populations.
🍖 Animal-Based Nutrients: Animal products, on the other hand, often provide nutrients in forms that are more readily absorbed. Heme iron from meat, retinol from animal liver, and vitamin B12 from dairy and eggs are all examples of highly bioavailable nutrients. These forms are directly usable by the body without the need for complex conversions, making animal products a more reliable source for certain essential nutrients.
🌍 Global Property Rights: Gender Inequality 🌍
Promoting veganism can unintentionally undermine the very principles of women’s rights and social justice that the political left often advocates for. In many countries, women face significant legal and cultural barriers that prevent them from owning land, despite laws that may suggest otherwise. However, in these same regions, women often have the ability to own and manage livestock, which serves as a crucial economic resource and a form of wealth.
This disparity highlights the persistent challenges in achieving gender equality in property rights, especially in rural areas where land ownership is key to economic independence and security. While livestock ownership is valuable, it doesn’t offer the same level of security or social status as land ownership. The lack of land rights perpetuates gender inequality, limiting women’s economic power, social status, and access to resources.
🌿 Plant-Based Diets and Environmental Costs 🌿
Plant-based diets are often praised for their environmental benefits, yet it’s crucial to recognize the complexities involved. While the availability of vegan foods has significantly improved, making it easier than ever to follow a plant-based diet, this increased accessibility does not necessarily equate to better environmental outcomes.
Many vegan products rely heavily on industrial agriculture and monocropping practices. These methods can lead to deforestation, soil depletion, and the loss of biodiversity. The production of popular vegan ingredients, such as soy and almonds, often involves large-scale farming that can have detrimental effects on local ecosystems. Additionally, the industrial processes used to produce processed vegan foods, including heavy use of pesticides, fertilizers, and water, also contribute to environmental concerns.
Understanding these trade-offs is crucial for making informed dietary choices. Opting for sustainably farmed, organic produce and supporting local farmers can help mitigate some of these negative impacts. It’s not just about choosing plant-based foods, but also about how they are produced.
🔄 Ethical Food Choices 🔄
Making ethical food choices involves a comprehensive evaluation of your diet’s impact on health, the environment, and animal welfare. While plant-based diets can be a step towards reducing your carbon footprint, it’s important to consider the broader implications of industrial agriculture and monocropping. Strive for a balanced approach that aligns with your values and promotes sustainability. This might include supporting local and organic options, as well as exploring ways to minimize your environmental impact through diverse and responsible food choices.
By being mindful of these factors, you can better navigate the complexities of dietary decisions and work towards a more ethical and sustainable future.
🔍 Listen to Our Podcast for More 🔍
For an in-depth exploration of these topics and more, tune into our podcast. We offer detailed discussions and insights into how history, science, and societal trends shape our understanding of nutrition and health. Stay curious and informed!
In a future episode dropping 9/10, we’ll take a deeper dive into how industrialization, scientific reports, and influential figures like John D. Rockefeller have further impacted our dietary beliefs and public health policies. Stay tuned as we explore:
The Flexner Report: How it reshaped medical education and its ripple effects on nutrition science.
The Rise of Processed Foods: The transformation of our food supply and its long-term health implications.
Rockefeller’s Influence: The role of industrial interests in shaping modern dietary guidelines.
The interplay of religion, science, and industry has profoundly influenced our beliefs about veganism and nutrition. By understanding these historical and scientific contexts, we gain insight into the broader impact on our dietary choices and health.
Don’t miss the upcoming episode where we’ll explore these themes in greater depth!
Resources:
1. Historical and Nutritional Science:
“Nutrition and Physical Degeneration” by Weston A. Price: Examines traditional diets and their impact on health, providing historical context for nutritional science.
“The Adventist Health Study: 30 Years of Research” edited by Gary E. Fraser: Covers the impact of vegetarian diets advocated by the Seventh-day Adventists.
“Food Politics: How the Food Industry Influences Nutrition and Health” by Marion Nestle: Examines how food industries shape dietary guidelines and public perception.
“The Vitamin D Solution” by Michael F. Holick: Offers insights into the importance of Vitamin D, complementing McCollum’s work on essential nutrients.
Prophetess of Health: A Study of Ellen G. White (Library of Religious Biography) Paperback – July 2, 2008
Articles:
“Ellen G. White and the Origins of American Vegetarianism” from Journal of the American Dietetic Association: Explores the historical influence of Ellen G. White on American dietetics.
“Elmer McCollum: The Vitamin Pioneer” from The Journal of Nutrition: Provides an overview of McCollum’s contributions to nutritional science.
Genetic Factors and Vitamin A
Research Papers:
“The Role of Genetic Variability in Vitamin A Metabolism” by Steven A. Arneson et al. (Journal of Nutrition): Discusses the genetic factors affecting Vitamin A conversion.
“BCO1 Genetic Variation and Beta-Carotene Conversion” in American Journal of Clinical Nutrition: Explores how genetic differences impact the conversion of beta-carotene to Vitamin A.
The Impact of Industrial Agriculture
Books:
“The Omnivore’s Dilemma” by Michael Pollan: Investigates the industrial food system and its environmental impact.
“The End of Food” by Paul Roberts: Looks at the global food industry and its implications for health and the environment.
Articles:
“The Hidden Costs of Industrial Agriculture” from Environmental Research Letters: Analyzes the ecological impacts of industrial farming practices.
1. Regenerative Agriculture Principles and Practices
Books:
“Regenerative Agriculture: How to Create a Self-Sustaining Farm Ecosystem” by Richard Perkins: Provides a comprehensive guide to regenerative farming practices.
“The Regenerative Garden: How to Grow Healthy Soil and Manage Your Garden for the Future” by Maria Rodale: Focuses on regenerative techniques for gardening.
“Dirt to Soil: One Family’s Journey into Regenerative Agriculture” by Gabe Brown: Shares practical experiences and insights from a farmer who has successfully implemented regenerative practices.
Articles:
“Regenerative Agriculture: What Is It and Why Does It Matter?” from Regenerative Agriculture Initiative: Provides an overview of regenerative agriculture principles and benefits.
“The Benefits of Regenerative Agriculture for Soil Health and Sustainability” from Agronomy Journal: Discusses how regenerative practices impact soil health and sustainability.
2. Sustainable and Ecological Farming
Books:
“The Soil Will Save Us: How Scientists, Farmers, and Foodies Are Healing the Soil to Save the Planet” by Kristin Ohlson: Explores how soil health can be restored through sustainable practices.
“Beyond the Jungle: Regenerative Agroforestry and Resilient Communities” by S. H. Smith: Examines the role of agroforestry in regenerative practices and community resilience.
Articles:
“Sustainable Agriculture and Its Impact on Environmental Conservation” from Sustainable Agriculture Research: Analyzes how sustainable farming methods contribute to environmental conservation.
“Ecological Farming: Benefits Beyond the Farm Gate” from Ecology and Society: Looks at the broader ecological benefits of adopting ecological farming practices.
3. Soil Health and Carbon Sequestration
Books:
“The Carbon Farming Solution: A Global Toolkit of Perennial Crops and Regenerative Agriculture Practices for Climate Change Mitigation and Food Security” by Eric Toensmeier: Focuses on using regenerative practices to sequester carbon and improve soil health.
“Soil: The Incredible Story of What Keeps Us Alive” by David R. Montgomery: Provides an in-depth look at soil science and its crucial role in agriculture and climate stability.
Articles:
“Carbon Sequestration and Soil Health: The Role of Regenerative Agriculture” from Agricultural Systems: Discusses how regenerative agriculture practices contribute to carbon sequestration and soil health.
“Soil Organic Matter and Its Role in Carbon Sequestration” from Journal of Soil and Water Conservation: Explores the importance of soil organic matter in maintaining soil health and sequestering carbon.
4. Food Systems and Regenerative Practices
Books:
“The Ecology of Food: A Historical Perspective” by Peter M. Smith: Provides historical context on food systems and their ecological impact.
“The Omnivore’s Dilemma: A Natural History of Four Meals” by Michael Pollan: While it explores various food systems, it touches on sustainable and regenerative practices in agriculture.
Articles:
“The Future of Food: Regenerative Agriculture and Its Role in Sustainable Food Systems” from Food Policy: Examines the role of regenerative agriculture in creating sustainable food systems.
“Regenerative Agriculture and Food Security: An Integrative Approach” from Journal of Agricultural and Environmental Ethics: Looks at how regenerative practices contribute to food security and sustainability.
Gender Inequality and Property Rights
Books:
“Women, Work, and Property: Gender Inequality and the Economic Impact of Land Rights” by Elizabeth N. L. Allwood: Analyzes the intersection of gender, land ownership, and economic empowerment.
Articles:
“Gender and Land Rights: A Global Overview” from World Development: Examines gender disparities in land ownership and its implications for women’s economic status.
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