The Top 4 Strategies to Support Your Health During the Holidays

When I first started working with people on their health journey, I always worried about how they would handle the pressure of the holidays. I noticed that some people would start "falling off the wagon" at the end of October with Halloween, and then carry that all the way to Christmas. Then they would put an enormous amount of pressure on themselves for the typical "New Year's resolution" of weight loss and health. This kind of approach can be very problematic because it carries with it a lot of guilt and unnecessary extremes for the new year.

Top 4 Strategies to Survive the Holidays

#1 Support your Liver:

I think that the plan to tackle the holidays needs to be to first prepare your body for the possibility that you may be eating some foods that could possibly cause some inflammation. This liver cleanse is one of the best strategies for preparing your body for anything inflammatory that may be coming your way and reducing hormone fluctuations that could cause that holiday weight gain.

#2 Make Smart Ingredient Swaps"

So let's talk about what I think a healthy way to handle the holidays looks like. Fortunately, there are so many amazing ways to make desserts these days because of all of the grain free flours out there like almond flour, cassava flour, coconut flour etc. You can replace almost any traditional dessert recipe with these flours and sweeteners like honey, maple syrup or coconut sugar and get an amazingly delicious, healthier version of the same dessert. I mention desserts because I think that is what tempt people the most during the holiday season. Here is an example of some healthier desert options for you to try.

#3 Eat Before you go!

If you are heading to a party and you don't know what is going to be served there, eat before you go. Yep, it's that simple! Then when you get there, you can just grab what you know your body responds well to and you won't be tempted to eat things that wreak havoc on your health.

Preparing your body for the holidays is important when you are on a journey to getting healthy. I don't want you to feel like you are missing out at all which is why tip #1 is very important. But some of you are struggling with some serious health issues and any little thing that goes wrong can severely tip the scale into the danger zone of bad health for you.

#4 Support Your Stress Axis (HPA-Axis)

For most people, the holidays unfortunately come with a lot of unwanted stress. With traveling or having family staying with you, cooking for days in the kitchen and attending holiday parties, it's no wonder that a lot of people can gain a few extra pounds even if they manage to eat well during this time. This is because extra stress causes our cortisol (stress hormone) levels to rise. With the rise in cortisol, comes a rise in weight fain, sleeplessness and fatigue. Supporting your HPA-Axis with tools like meditation, light to moderate exercise and adaptogenic herbs like this blend, can give your body the extra support it needs to get through the holidays with ease.

I created this Holiday Duo to support your body through the holiday! When you purchase these two products as a set, you receive 20% off of their original price! Here's what is included in the duo: Order HERE!

 

 

 

 

 

 

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by Peter Saydak

The Best Testing for Adrenal & Sex Hormones

So many people are struggling with hormone imbalance and do not have any idea where to start when it comes to evaluating hormone levels or getting a proper treatment plan to help combat this issue. Until recently, the testing available was not very accurate and the only available treatment options were hormone replacement therapy (HRT). HRT comes with risks, like an increase risk for cancer, and is not addressing the root cause of the imbalance.

Cortisol, our stress hormone, is a very important hormone in the body. Too little or too much cortisol can cause symptoms like weight gain (especially in the belly), fatigue, insomnia, brain fog and more. Measuring this important hormone is extremely important when trying to figure out how these symptoms started and how to get rid of them. However, measuring cortisol on a blood test is not very accurate. A blood test is only a snapshot in time and we really need to look at how cortisol rises and falls throughout the day.

A few years ago, holistic doctors started using a saliva test to help get a more accurate reading of cortisol levels by taking multiple samples throughout the day. This was a great idea which came with some issues. For one, collecting a tube full of saliva is not easy to do, especially multiple times throughout the day. Another issue with the saliva test is that it only measures free cortisol, which is only 1-3% of total cortisol in the body. This method, while more accurate than blood, still presents with many flaws.

Photo taken from Precision Analytic website

Enter the new kid on the block in ultimate hormone testing, the DUTCH test. Finally a test that looks at free cortisol plus total cortisol and breaks down sex hormone levels like estrogen, progesterone and testosterone more thoroughly than any other tests out there. Here is more info on this test from their website:

DUTCH vs. Saliva Testing

While the free cortisol pattern in saliva has clinical value, there is a significant missing piece to surveying a patient’s HPA-Axis function with saliva testing – measuring cortisol metabolites. To properly characterize a patient’s cortisol status, free and metabolized cortisol should be measured to avoid misleading results when cortisol clearance is abnormally high or low. Likewise with sex hormones, measuring estrogen and androgen metabolites gives a fuller picture for more precise clinical diagnosis of hormonal imbalances and HRT monitoring.

DUTCH vs. Serum Testing

While the most universally accepted testing method (due to the availability of FDA-cleared analyzers that are reliable and inexpensive), serum testing is lacking in some areas. Adrenal hormones cannot be effectively tested in serum because free cortisol cannot be tested throughout the day. There is also a lack of extensive metabolite testing (especially for cortisol and estrogens).

DUTCH vs. 24-Hour Urine Testing

There are two primary drawbacks to 24-hour urine testing of hormones. First, the collection is cumbersome, and as many as 40% of those who collect, do so in error (Tanaka, 2002). Secondly, dysfunction in the diurnal pattern of cortisol cannot be ascertained from a 24-hour collection. Some providers add saliva for daily free cortisol. DUTCH eliminates the need for two tests.

Here is an example of someone with very low free and total cortisol levels. Typical symptoms associated with this type of presentation are:

• Puffy face
• Weight gain
• Trouble staying asleep
• Afternoon fatigue
• and more....

 

 

While cortisol is an extremely important hormone to measure, the sex hormone levels are extremely important to measure as well. Estrogen dominance is a very common issue that I see more and more women struggling with each day and includes symptoms like:

• Weight gain (hips, waist and thighs mostly)
• PMS
• Fibrocystic breasts
• Low libido
• Fatigue
• Anxiety/depression

Here is what this looks like on this test:

The company I use to perform this test has also added an organic acids profile, measurements of neurotransmitter levels, melatonin levels (sleep) and more. I use this test on about 95% of the people that I work with one-on-one and I recommend it to everyone I know.

I used to require people to be a patient of mine to order this test, but I am offering it now to anyone that wants to order it HERE! Knowing what your body is doing through testing is crucial in getting better. There are a lot of people offering programs to get rid of symptoms, but it is best to find out what is actually causing the symptom first before you can know what program will work best for you. Once we get your results back from the testing, you can schedule a consult with me for a detailed plan on what your test results mean and how to best support your body.

If you are not ready to order the test and want to know how to best support overall hormone health, read this article on liver support to learn more.

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by Peter Saydak

The Fibromyalgia-Thyroid Connection

Fibromyalgia is a chronic disease characterized by widespread musculoskeletal pain, fatigue, sleep troubles, fibro fog, headaches, and other symptoms. Fibromyalgia is not fully understood yet in the medical community, but new research suggests that in many cases, thyroid disease can lead to fibromyalgia symptoms, while in other cases, the two can co-occur as a result of a mutual root cause. Uncovering potential underlying thyroid imbalances is key to your fibromyalgia treatment and recovery.

In this article, you will learn about fibromyalgia, various thyroid diseases, and their symptoms. You will understand the shared similarities between fibromyalgia and thyroid disease. I will explain the connection between fibromyalgia and your thyroid and discuss the common causes of fibromyalgia and thyroid disease. I will share the top testing methods I recommend. I will share my top natural solutions for fibromyalgia and thyroid disease, including dietary strategies, supplementation, and lifestyle changes, to help you repair your body and regain your health.

What Is Fibromyalgia?

Fibromyalgia is one of the less understood chronic health conditions. It is characterized by widespread musculoskeletal pain, as well as fatigue, sleep issues, mood disturbances, and memory problems. Some believe that pain sensations are amplified and affect how your brain processes pain signals. Fibromyalgia often develops after a physical trauma, significant emotional trauma or stress, infections, or surgery. However, in many cases, there isn’t one single event that leads to symptoms, instead, symptoms gradually accumulate and worsen as a result of a serious of issues. Fibromyalgia is more common in women. It affects 10 million Americans, with about 70 to 90 percent of them being women (1, 2). 

Symptoms of fibromyalgia include:

• Widespread musculoskeletal pain
• Muscle and joint tenderness and pain
• Fatigue
• Headaches or migraines
• Sleep disturbances
• “Fibro fog” or cognitive difficulties
• Irritable bowel syndrome (IBS)
• Intestinal cystitis or painful bladder syndrome

What Is Thyroid Disease?

Your thyroid is a butterfly-shaped gland that is located on the front of your neck below your Adam’s apple area. Your thyroid health affects your entire body. Hence thyroid disease affects all parts of your body, including your cardiovascular, digestive, nervous, and reproductive system, adrenal glands, hormonal health, and mental health. Symptoms vary depending on the type of thyroid disease you have, however, many areas of your body tend to be affected in all cases.

There are a variety of forms of thyroid diseases. The problem may be an underactive or an overactive thyroid. Some thyroid diseases are autoimmune thyroid diseases. Hypothyroidism and Hashimoto’s disease have been particularly linked to and often seen together with fibromyalgia, however, you may develop fibromyalgia while having hyperthyroidism or Graves’ disease. Here are the different forms of thyroid diseases (1, 2):

Hyperthyroidism

Hyperthyroidism means that your thyroid is overactive. About one percent of women and somewhat fewer men suffer from this condition. The most common form of hyperthyroidism is Graves’ disease, an autoimmune thyroid disorder.

Symptoms of hyperthyroidism include:

• Restlessness
• Irritability
• Racing heart
• Sweating
• Nervousness
• Anxiety
• Trouble sleeping
• Shaking
• Thin hair
• Brittle hair and nails
• Muscle weakness
• Weakness
• With Graves’ disease: bulging eyes

Hypothyroidism

Hypothyroidism means that your thyroid glands are underactive and don’t produce enough thyroid hormones. The most common form of hypothyroidism is Hashimoto’s disease, an autoimmune thyroid disorder.

Symptoms of hypothyroidism include:

• Fatigue
• Memory problems
• Constipation
• Weight gain
• Dry skin
• Sensitivity to cold
• Weakness
• Slow heart rate
• Depression

Hashimoto’s Disease

Hashimoto’s disease affects about 14 million Americans. It is especially common in middle-aged women. It is the most common form of hypothyroidism. It is also an autoimmune disease, which means that your own body’s immune system mistakenly attacks your thyroid gland and destroys its hormone production ability. Hashimoto’s disease and fibromyalgia commonly occur together, and some of their symptoms overlap.

Symptoms of Hashimoto’s disease include:

• Fatigue
• Weight gain
• Depression
• Dry and thinning hair
• Dry skin
• Pale and puffy face
• Cold sensitivity
• Constipation
• Irregular menstrual cycle
• Heavy menstrual bleeding
• Enlarged thyroid or goiter

Graves’ Disease

Graves’ disease is the most common form of hypothyroidism. It is an autoimmune disorder, which means that your own body mistakenly attacks your thyroid gland leading to overproduction of the thyroid hormone. It is more common in women, especially in their 20s and 30s.

Symptoms of Graves’ disease include:

• Fatigue
• Irritability
• Anxiety
• Hand tremors
• Irregular or increased heartbeat
• Sweating
• Sleep trouble
• Diarrhea
• Changes in the menstrual cycle 
• Goiter
• Bulging eyes
• Vision problems

Shared Similarities Between Fibromyalgia and Thyroid Disease

Thyroid disease, especially hypothyroidism, occurs together with fibromyalgia. Fibromyalgia and thyroid problems tend to affect a similar population. Though both fibromyalgia and thyroid disease can happen to anyone, they both predominantly affect women and are more likely to occur during childbearing and middle age. They also share many similar symptoms, including fatigue, sleep problems, muscle and joint pains, cognitive issues, depression, and anxiety.

The Fibromyalgia and The Thyroid Connection

From my experience and research, there are two ways fibromyalgia and thyroid problems are connected:

1. Thyroid dysfunction may cause fibromyalgia.
2. The overlapping underlying causes of the diseases may trigger the onset of both conditions.

Some research studies suggest that autoimmune thyroid disease may be the cause of fibromyalgia and widespread pain. According to one study, about 40 percent of those with thyroid autoantibodies also have fibromyalgia or chronic widespread pain. Inflammation and changes in the nervous system may be one of the connections and underlying issues between the problems (5, 6).

Why is this important? If you have fibromyalgia, it is critical that you and your doctor uncover potential underlying thyroid problems. If you are dealing with both fibromyalgia and thyroid imbalance, addressing the underlying thyroid dysfunction may help you to reduce or eliminate symptoms of both conditions and help you feel better now and in the long-term.

Unfortunately, many doctors are unaware of this crucial connection. It is important that you work with a functional health doctor, like myself, who is well-versed in both thyroid disease and fibromyalgia and can help to uncover and address potential connections. Thyroid issues don’t just go away on their own and worsen over time when not addressed. Fibromyalgia is also a chronic condition, and it is important that you address the root cause of the issue and address underlying thyroid issues if they are the cause or are linked to your symptoms.

The Common Causes of Fibromyalgia and Thyroid Disease

Hashimoto’s disease is an autoimmune thyroid condition, which means that your body turns against you, and autoantibodies damage your thyroid tissue. The underlying causes of fibromyalgia are not fully understood and present somewhat of a controversy. However, there are several underlying issues that may increase your risk or lead to both fibromyalgia and Hashimoto’s disease.

Autoimmunity

Hashimoto’s disease is an autoimmune disease, as supported by the presence of anti-thyroperoxidase (TPO) antibodies in your body. While fibromyalgia is not considered to be an autoimmune condition at this point, 2016 found a high degree of positivity in related thyroid antibody, anti‐TSH receptor antibody (TRA b) in participants with fibromyalgia. Other studies have found high levels of antibodies in fibromyalgia patients. Some researches even consider fibromyalgia to be a symptom of hypothyroidism (7).

Leaky Gut Syndrome

Your gut health is connected to everything. According to research, about seventy percent of fibromyalgia patients have leaky gut and it may be one of the main potential underlying causes of the disease. Leaky gut is also often one of the primary triggers of thyroid disease. It occurs when the intestinal barrier fails, allowing large protein molecules into your bloodstream leading to an immune response which opens the door to thyroid dysfunction, autoimmunity, and food intolerance (8).

SIBO

Small intestinal bacterial overgrowth (SIBO) has also been strongly linked to fibromyalgia. In fact, one hundred percent of patients with fibromyalgia tested positive for SIBO in a study at Cedars-Sinai Medical Center in Los Angeles. Looking deeper into the connection, a group of researchers further discovered that when patients with fibromyalgia and SIBO had their SIBO treated, their fibromyalgia significantly improved. Those who weren’t treated didn’t get better. This type of bacterial gut infection is a key trigger for thyroid problems, too, as it can reduce the conversion of T4 into T3, one of the thyroid hormones that essentially runs the show when it comes to thyroid health (9, 10).

Bacterial and Viral Infections

Viral and bacterial infections, including Lyme disease and the Epstein-Barr Virus (EBV), can often lead to fibromyalgia, autoimmune disease, and thyroid dysfunction. EBV can be dormant in your body for years then get suddenly activated due to any stress, illness, or event. EBV infections can lead to overactivation of your immune system and cause a variety of autoimmune conditions, including Hashimoto’s disease (11).

Suppression of the Hypothalamus

Your hypothalamus is the utility center of your brain that helps to maintain homeostasis by regulating your thyroid and other hormone levels, digestion, blood flow, blood pressure, sleep, temperature, and more. Suppression and dysfunctions of the hypothalamus may happen due to mitochondrial dysfunction in your hypothalamic cells. This can lead to a variety of symptoms and chronic health conditions, including both fibromyalgia and thyroid disease (12).

Trauma

There is increasing evidence that shows how trauma may play a role in the development of autoimmune disorders, fibromyalgia, and other chronic disease and pain conditions. Trauma can activate your immune system and lead to a hyperactive state causing autoimmunity or chronic symptoms. Trauma may also affect your perception of pain, cause tension in your body, increase depression and anxiety, and contribute to a variety of symptoms (13).

Hormonal Problems

A variety of hormonal problems may co-occur with both fibromyalgia and thyroid disease. Some of these hormonal issues, including low cortisol productions by your adrenal gland, may directly contribute to or increase your risk of thyroid issues and fibromyalgia.

Testing

So how can you find out if you have thyroid dysfunction? Unfortunately, if you’ve had thyroid tests done through your primary medical doctor and the tests showed normal blood values, this may not mean you should rule out a thyroid problem just yet.  Download my Ultimate Thyroid Lab Guide to see what your tests really mean.

There are certain tests that are helpful for discovering the underlying causes of a potential thyroid and fibromyalgia problem. These include:

• Immunological testing
• Leaky gut testing
• SIBO breath testing
• Thyroid level check
• Dried urine testing
• Hormone testing
• Food sensitivity and allergy testing
• Stool testing
• Methylation testing
• Heavy metal testing
• Viral testing

With proper testing, you can get to the bottom of what’s truly going on and an individualized approach can be used to determine the best healing protocol that will work for you.

Natural Solutions for Fibromyalgia and Thyroid Disease

Whether you have fibromyalgia, thyroid disease, or both, there are certain natural solutions that can help to reduce your symptoms, repair your body, and improve your health. Here is what I recommend:

Eat a Thyroid-Friendly, Anti-Inflammatory Diet

The natural approach to improving fibromyalgia and thyroid imbalance always starts with an anti-inflammatory diet. Remove inflammatory foods, such as gluten, sugar, caffeine, refined oil, grains, pasteurized dairy, artificial sweeteners, conventional animal products, junk food, and processed foods. Eat plenty of greens, vegetables, herbs, spices, and fruits. Add anti-inflammatory herbs, such as turmeric and ginger to your meals. Eat healthy fats and high-quality organic animal protein. Add bone broth and glycine-rich foods, including oxtail, beef shanks, brisket, and chuck roast. Eat plenty of fermented foods, such as sauerkraut, yogurt, kefir, and kimchi for gut health, unless you have histamine intolerance or don’t tolerate probiotic-rich fermented foods well.

To learn more about the Paleo-style anti-inflammatory diet I recommend or if you have Hashimoto’s or another thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Take Thyroid- and Fibro-Supporting Supplements

There are a variety of vitamins, minerals, and herbal supplements that can support your thyroid, improve your gut health, reduce inflammation, support your body, and improve fibromyalgia and thyroid problems. These are the supplements I recommend daily:

• Magnesium glycinate or malate
• Vitamin D3/K2, such as Bio-DK-Mulsion
• An organic methylated vitamin B complex, such as B Complex Plus
• High-quality probiotics, such as Optimal Reset Microbe Synergy Complete (If you tolerate probiotics)
• Zinc picolinate or carnosine, such as Zn-Zyme Forte
• Adaptogenic herbs like ashwagandha found in Optimal Reset Adrenal Solutions
• Cod liver oil
• Curcumin Meriva
• Liver support, such as Optimal Reset Liver Love

Improve Your Lifestyle

Chronic stress, poor sleep, and poor lifestyle choices can lead to and increase the symptoms of both fibromyalgia and thyroid dysfunction. Make sure to reduce your stress levels and learn to cope with stress better. Practice meditation, journaling, gratitude, breathwork, and yoga. Take healing baths, get a massage, engage in relaxing activities, and spend time with uplifting people. Spend time in nature. Exercise regularly and lead an active lifestyle. Make sure to get 7 to 9 hours of quality sleep each night.

Final Thoughts

Fibromyalgia is an increasingly common chronic disease characterized by widespread musculoskeletal pain and other chronic symptoms affecting the entire body. Fibromyalgia and thyroid disease, especially hypothyroidism, often co-occur. In many cases, they share a common root cause and in many other cases, thyroid disease may be the cause of fibromyalgia. If you have fibromyalgia, it is important that you uncover and address potential underlying thyroid imbalances and address both to ensure recovery. Follow my natural solutions for fibromyalgia and thyroid disease to repair your body, regain your health, and reclaim your life.

If you are dealing with symptoms of fibromyalgia, Hashimoto’s disease, or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

Sources:

1. Fibromyalgia. Mayo Clinic. Link here

2. Prevalence. National Fibromyalgia Association. Link Here

3. Thyroid. Hormone Health Network. Link Here

4. Thyroid disease. Office of Women’s Health. Link Here

5. Ahmad J, Blumen H, Tagoe CE. Association of antithyroid peroxidase antibody with fibromyalgia in rheumatoid arthritis. Rheumatol Int. 2015;35(8):1415-1421. Link Here

6. Amino N. Autoimmunity and hypothyroidism. Baillieres Clin Endocrinol Metab. 1988;2(3):591-617. Link Here

7. Nishioka K., Uchida, T., Usui, C. et al. High prevalence of anti-TSH receptor antibody in fibromyalgia syndrome. International Journal of Rheumatic Diseases. 2017 Jun;20(6):685-690. Link Here

8. Goebel A, Buhner S, Schedel R, Lochs H, Sprotte G. Altered intestinal permeability in patients with primary fibromyalgia and in patients with complex regional pain syndrome. Rheumatology (Oxford). 2008;47(8):1223-1227. Link Here

9. Pimentel M. A link between irritable bowel syndrome and fibromyalgia may be related to findings on lactulose breath testing. Annuals of the Rheumatic Disease. Link Here

10. Wallace DJ, Hallegua DS. Fibromyalgia: the gastrointestinal link. Curr Pain Headache Rep. 2004;8(5):364-368. Link Here

11. Howley EK. Antiviral or Antiretroviral Drugs for Fibromyalgia?US Health News. Link Here

12. Goldenberg DL. Introduction: fibromyalgia and its related disorders. J Clin Psychiatry. 2008;69 Suppl 2:4-5. Link Here

13. Haviland MG, Morton KR, Oda K, Fraser GE. Traumatic experiences, major life stressors, and self-reporting a physician-given fibromyalgia diagnosis. Psychiatry Res. 2010 May 30;177(3):335-41. doi: 10.1016/j.psychres.2009.08.017. Epub 2010 Apr 10. PMID: 20382432

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by Peter Saydak

How Paleo Can Calm an Autoimmune Thyroid

Article contribution by Paleohacks online blog, written by Aimee McNew. PaleoHacks is a top source for amazing Paleo recipes, fitness tips, and wellness advice to help you live life to the fullest.

If you suffer from Hashimoto’s, you’re not alone. Here’s why repairing your gut is so important to finding relief - and how to do it correctly.

Hashimoto’s thyroid disease is the most common cause of hypothyroidism in the U.S., and it affects women five to 10 times more than men. (1) If you have Hashimoto’s disease, you’re probably wondering the best way to treat it. While autoimmune disease isn’t curable, your symptoms of autoimmunity can be put into remission. But for this to happen, you have to first know how you got there, and what to do next.

 

How Thyroid Autoimmunity Gets Triggered

Autoimmune disease begins when the immune system gets confused and attacks its own organs, joints, or tissue. The thyroid in particular is highly sensitive and is susceptible to many triggers for disease, including: (2, 3)

• Secondary infection from a primary autoimmune condition, many times fibromyalgia, multiple sclerosis, Celiac disease, or rheumatoid arthritis
• Viral infections, particularly Epstein-Barr
• Hormone shifts such as postpartum or menopause
• Environmental triggers like chemicals or toxin exposure
• Genetic mutations, such as MTHFR, that are switched “on”
• Leaky gut and food triggers, especially gluten, dairy, and soy
• Family history of Hashimoto’s or other thyroid disorders

 

While autoimmunity exists in many forms, Hashimoto’s is the most common form. Hypothyroidism occurs when the thyroid doesn’t produce enough hormone or when the body can’t activate or use the thyroid hormone that exists. When the immune system is not involved, this can often correct itself. However, in the case of Hashimoto’s, the immune system destroys thyroid tissue that can result in reduced ability to produce and convert hormones.

Research shows that as much as 79 percent of Hashimoto’s development is due to genetic factors alone, while remaining factors include stress, environment, lifestyle and viruses. (4)

Even when genetics are the most likely culprit, you still have to have something that turns “on” the gene. We are a complex system of DNA, and we have many genes that are in varying stages of being turned on and off. Lifestyle, diet, infections, and even stress can all influence how our genes respond to the environment, which can directly influence how our immune systems work.

When genetics combine with any other trigger, the immune system can be sensitized to the thyroid, slowly and often silently mounting its attack against the thyroid for years and even sometimes decades before symptoms become prominent. In many cases, symptoms are often written off as a part of a busy life or attributed to other conditions.

Once the immune system is in attack mode against the thyroid, it cannot be undone. However, you can take lifestyle steps to cool down the immune system’s attack and halt progression of the autoimmune disease, and even reverse negative symptoms associated with Hashimoto’s.

3 Steps to Calming the Immune System

 While addressing Hashimoto’s can seem daunting, these essential steps can point you in the right direction of calming the immune system and relieving symptoms.

1.Eliminate Triggers

 In order to halt the progression of Hashimoto’s and ease the immune system back into balance, it’s important to cut off any possible sources that could be fueling the immune system’s attack. Regardless of the cause, Hashimoto’s disease is always rooted in gut health.

Everything we eat is digested and absorbed into the gut. The small intestine is where most digestion takes place and where nutrients are taken into the bloodstream. In the case of leaky gut, the tightly regulated gateway system that keeps unwanted particles out of the bloodstream breaks down. That means partially digested food, chemicals, and viruses can all enter the bloodstream and alert the immune system to their presence.

Eliminating triggers associated with Hashimoto’s mean quitting dairy and gluten, even if you are not allergic to them. Why? Because the chemical components of these foods, at a cellular level, look similar to thyroid tissue. (5) This matters because if you eat these foods, they have easy access to your bloodstream, where your immune system will “see” them. Anything your immune system doesn’t recognize gets obliterated. Additionally, anything recognized as self that is found where it does not belong gets obliterated, too.

To eliminate triggers for Hashimoto’s, try the following:

• Stick to a diet free from gluten, dairy, and soy
• Assess your gut health and get tested for viruses like Epstein-Barr
• Manage stress

2. Rebuild the Gut

 After the triggers have been eliminated, it’s time to restore. Fortunately, gut repair is a simple process that involves taking in nutrients that help the body to build up gut tissue and to improve digestive function.

There are several nutrients that are particularly beneficial for boosting and building the gut:

Collagen: Found in bone broth and on its own as a supplement, collagen is a component of tissues found throughout the body. It is rich in amino acids, especially proline and glycine, that cut inflammation throughout the body, especially the gastrointestinal tract, and promotes tissue repair. (6)

Glutamine: An essential amino acid, glutamine is a required component for gut repair and health. It can be taken both during the repair phase and to help prevent recurrence. Glutamine is anti-inflammatory and acts as a sort of intestinal sunscreen: it coats the lining of the gut to keep inflammatory and damaging substances from leading to inflammation. The Ultimate Gut Support was designed to provide glutamine plus other essential nutrients to support the gut.

Probiotics: While the bad bacteria in the gut seem to thrive easily, good bacteria need to be regularly replenished. In a day and age where it’s less common to eat fermented food, probiotic supplements can step in and help bridge the gap.

Digestive enzymes: Undigested food particles can’t enter the bloodstream if they’re fully digested to begin with. Digestive enzymes can help the reduce overall burden on the digestive system, and should be taken before or with every meal to aid in the breakdown of proteins, fats, and carbs. I recommend 1-2 caps of Digest Care during each meal to support this process.

3. Eat Nutrient-Dense Foods

 Once you have removed triggers and worked to repair the gut, you need to supply the body with regular amounts of high-quality nutrients to support gut health and nourish the body in its quest to find balance after autoimmunity.

Foods that support both thyroid and gut health are anti-inflammatory, rich in healthy fats, low in refined carbs and sugar, and loaded with protein, which helps promote hormone stability in the body.

While many foods on a Paleo diet can offer this type of nutrient richness, there are certain ones that give more bang for their buck. The following five nutritionally rich “superfoods” are great for promoting a balanced thyroid and reducing autoimmunity.

 5 Foods That Support Thyroid Health

 Brazil Nuts: Rich in antioxidants and selenium, Brazil nuts can help to promote proper thyroid hormone conversion and activation in the tissues. They also increase glutathione, a master antioxidant that helps to lower thyroid antibodies that are commonly seen in Hashimoto’s. Just three Brazil nuts per day can provide all the selenium you need.

 Sea Vegetables: While supplemental iodine can be a big no for Hashimoto’s, since it can perpetuate autoimmune reactivity, natural sources of iodine like seaweed and other sea vegetables can promote healthy thyroid functioning.

 Broccoli: Most people with thyroid disease have probably heard the advice to avoid “goitrogens,” foods which can potentially lead to an enlarged thyroid or “goiter.” Broccoli and other cruciferous vegetables received this harmful label, but in reality, broccoli is one of the most anti-inflammatory foods that exist, and is rich in nutrients that suppress an overactive immune system. Unless you’ve been diagnosed with goiter, research shows no indication that cruciferous vegetables are harmful for Hashimoto’s. (7)

 Salmon: Omega-3 fatty acids are one of the most potent anti-inflammatory foods that exist, and wild-caught salmon is one of the densest sources of this nutrient. While fish oil supplements can help, nothing replaces that actual impact of eating a diet rich in this seafood that is loaded with healthy fat, a moderate amount of vitamin D, and B12, which can help to promote a healthy immune system.

 Pumpkin Seeds: Selenium is a nutrient required by the thyroid to produce hormone and is a relatively common borderline deficiency, especially in people with thyroid problems. Pumpkin seeds are a rich dietary source of selenium, which functions as an antioxidant in the body and helps to prevent damage to cells from inflammation and autoimmune attacks.

Article contribution by Paleohacks online blog, PaleoHacks is a top source for amazing Paleo recipes, fitness tips, and wellness advice to help you live life to the fullest.

 

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by Peter Saydak

How Too Much Exercise Can Make You Gain Weight

Until I turned 27, I had never had an issue with my weight. I was eating a healthy diet and exercising 6 days a week, doing high intensity training for over an hour each day. Yet I was gaining more and more weight, 30 pounds to be exact! I couldn’t understand why I was working so hard and getting the opposite results of all my efforts. I had some other symptoms creeping on too, like extreme fatigue and more and more hair loss. At first, I chalked it up to being in medical school and studying for about 5 hours a night after my 9-hour school days. Plus, all the doctors I went to for help with this told me I was fine.

At this point I was running about 5-6 miles a day and I started to get shin splints, making my runs very painful. I didn’t want to stop running because I was worried I was going to gain even more weight, but knew I had to rest for a while so my body could heal. I decided to start doing Pilates so that I could at least get some type of exercise in. After a couple weeks of doing Pilates with no running I started to lose some weight. This was so weird to me, I thought it had to be a fluke!

I decided at this point that there had to be something to this, so I went on a long search for an answer. This is when I found a functional medicine practitioner that did much more thorough testing than the other doctors I had been to that just blew me off. After thorough testing was done on my adrenal glands and my thyroid gland, I learned that my cortisol was really high. See, cortisol is the stress hormone that the adrenal glands produce. You will never guess what the biggest sign of high cortisol is…Yep, that’s right, weight gain!! The high intensity exercise I was doing was pushing my cortisol higher and since the adrenal glands and the thyroid gland work together, this was causing my thyroid to under function as well.

The adrenal glands and the thyroid gland run on the same axis, HPAT axis (Hypothalamic-Pituitary-Adrenal-Thyroid), so one can greatly affect the other. When cortisol is high, it not only can cause weight gain, but it can also cause fatigue, insomnia and a number of other unwanted symptoms. Strenuous exercise can cause an increase in cortisol levels. Strenuous exercise can also cause suppression of the immune system. Since about 97% of thyroid disease is autoimmune in nature, this can also cause strain on the thyroid gland leading to weight gain.

What is Considered Strenuous Exercise?

Having an elevated heart rate for more than a few minutes at a time is considered strenuous when there is adrenal insufficiency. You should be able to carry on a conversation the entire time you are training. Interval training is a better option because you are doing about 1 minute of high intensity training followed by a minute or so of rest. HIIT training and Tabata training are two popular methods of doing this type of burst training. For some with high cortisol and/or a thyroid condition, you may need to start with something like yoga or Pilates until the adrenal glands and thyroid gland have been supported for a period of time.

What Can You do to Support the Adrenal and Thyroid Glands?

Since these two glands respond so negatively to stress, this is where you must start when supporting these glands. There are many different types of meditation that more and more people are turning to for stress relief like mindfulness training, Vedic meditation, Ziva mediation and more. These types of mediation can help us teach or bodies to respond differently to the daily stresses of life. It has been scientifically proven to work and I highly urge you to give one of these a try. They usually consist of committing to 1-2 sessions of about 20 minutes of meditation each day. When people hear the word meditation, some think it is a spiritual process. It is actually more about brain and body retraining instead.

Next up is blood sugar control. Controlling your blood sugar with diet is key to controlling cortisol levels. Blood sugar greatly affects cortisol and vice versa. High cortisol tends to lead to high blood sugar, which again, can lead to weight gain. A diet low in sugar and higher in healthy fats like avocados, coconut oil, ghee and lean protein like chicken, turkey, grass-fed beef or bison, with tons of fibrous veggies like leafy greens, broccoli and cauliflower is the best way to do this.

How much sleep you get each night also plays a huge role in your weight. Sleep deprivation can raise cortisol levels and make you more prone to making bad choices with diet. Getting plenty of sunlight during the day and keeping things dark at night will help to keep your circadian rhythm in line, helping you achieve a good night’s sleep. Making sure you are in bed by 10pm is the best way to ensure that you will get an adequate amount of sleep. I recommend doing something calming like reading while diffusing some essential oils before bed instead of watching TV or working on your computer or phone.

Adaptogenic herbal supplements like ashwagandha and holy basil to name a few, can also help to keep cortisol levels from going too high or too low. Selenium rich foods like brazil nuts and organ meats and iodine rich foods like seaweed, raw dairy and eggs can give your thyroid the support it needs as well. I have also found taking adrenal and thyroid glandular supplements to be very beneficial to supporting these glands as well. I would recommend working with a functional medicine doctor to help you with dosing of these glandular supplements however because sometimes they can be too powerful and push the cortisol or adrenal hormones too high.

So, if you are like I was, and feel like all your hard work in the gym is not paying off, high cortisol may be the culprit. I recommend testing your cortisol levels using the DUTCH test which uses dried urine metabolites to determine your free and total cortisol levels. This test has the capability of measuring many other factors like sex hormone levels, oxidative stress levels, methylation status, neurotransmitter levels and more. I use this test in my practice and believe it is far more accurate than blood or saliva testing.

In "The 30-Day Thyroid Reset Plan", I talk more about what types of exercise are best for you cortisol levels. I also include a quiz to help you figure out if your cortisol levels are high and go in to great detail on what to do to support the adrenal and thyroid glands with my 30-day plan. Check it out here!

 

 

 

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by Peter Saydak

The Pros and Cons of the Keto Diet

What is the Keto Diet?

The ketogenic diet has exploded in popularity over the past couple of years. People are ditching carbs and sticking to a high-fat way of eating to help shed weight, but also gain control over certain health conditions. But, as with anything else, there are pros and cons of the keto diet which I am going to break down for you.

So, what exactly is the keto diet? The full name for this diet is the ketogenic diet. The goal of starting a ketogenic diet is to get your body into a state of ketosis where you are using ketone bodies for energy instead of carbs. This occurs when there is not enough glucose for the body to use, so your body will turn to an alternative fuel source, like fat. Your body will then take the fat stores, and your liver will break them down and then make glucose. During this process, ketones are formed and they can then be used as the alternative energy source your body is looking for.

The diet primarily consists of fat. You will be getting roughly 75% of your daily calories from fat, 20% from protein, and less than 5% from carbs.

Why Do People Go Keto?

Why would someone want to get into a state of ketosis? Many people start a keto diet as a way to promote weight loss. When your body is burning fat vs. glucose, your body is literally burning its own fat stores which often results in weight loss. Getting into a state of ketosis is often associated with a decrease in appetite as well which is another reason people may start this diet to help support weight loss efforts.

There are other health reasons someone may start a ketogenic diet. Blood sugar regulation is a big one. When you are eliminating most of the carbohydrates from your diet, and consuming more fat, you may have an easier time stabilizing blood sugar levels. This can be especially helpful for someone who may have been consuming lots of refined carbohydrates. However, the key here is to stick to healthy fats, clean protein, and lots of non-starchy vegetables. Ditching carbs and sticking to a high-fat diet doesn’t mean you should eat just any type of fat. Quality is a key component of properly following the ketogenic diet.

Another major reason people may go on a ketogenic diet is to help control epilepsy. In fact, this diet was created as a way to help control seizures before medications were around! The keto diet has been used to help treat epilepsy since the 1920s. (1)

I have also seen those who suffer from migraine headaches do well on a ketogenic diet.

It’s Not One Size Fits All

As with any diet, I truly do not believe there is ever a one size fits all. While the ketogenic diet may be great for some, it is not going to work for others. Those who should not follow a ketogenic diet would include pregnant and breastfeeding moms, anyone who is significantly underweight, young children, those with metabolic disorders, gallbladder disease, or those who are prone to kidney stones. Keep in mind that this is not an all-inclusive list. I encourage you to always speak with your healthcare practitioner before starting any new diet.

Since I specialize in thyroid health, I have also found that thyroid patients do not usually do well on the keto diet, as it is important for them to get enough complex carbohydrates into their diet for proper thyroid function. This is also why people have been known to experience thyroid imbalance when they first go keto. The diet can throw your thyroid balance out of whack.

Those who have the lipoprotein(a) enzyme may also not be great candidates for this diet. Having this marker in the blood may be key in determining the risk of heart disease. Following a high-fat diet like the keto diet, may increase this marker not making it an ideal option for those who already have elevated Lp(a).

There may also be some people who may do well on the diet with some modifications. The approach I happen to like is Dave Asprey's, of Bulletproof, way to be Keto. The Bulletproof way is a cyclical keto diet and involves following a keto diet for 5-6 days a week, and then one day where you consume more carbs than usual. This helps to let your body know that it is not in a starvation mode, and refuels your body a bit. (2) I like this version of the keto diet because it also emphasizes the importance of consuming healthy fats as opposed to damaged fats. Some keto recipes you will find online are loaded with conventional dairy and damaged fats, and while they may be low in carbohydrates, these foods will still increase inflammation in the body. Instead, try consuming healthy fats like the ones listed in the chart below.

 

A cyclical ketogenic diet may also be very beneficial for those who are super active. When you are an athlete or have an intense workout routine, your body does well on carbs. I know there are many people that will not agree with the me on the need for carbs for athletes, but it is what I have observed with myself and with many of my patients. With that being said, I know there are also athletes that do well on a ketogenic diet, which is exactly why nothing is one size fits all.

Considerations to Keep in Mind

While the keto diet has been made to sound wonderful and a quick fix for weight loss, there are some things you will want to keep in mind. When you first start the ketogenic diet, you may go through something called the “keto flu.” This is when your body is going through a major transition from consuming carbs to significantly restricting them. Many people experience flu like symptoms, and some may even have side effects like poor sleep, extreme fatigue, and even hormone imbalances. Before you start a keto diet, work with a practitioner who can guide you in the right direction as to what you should be eating on a daily basis, and how to get through this unpleasant phase. For many, increasing their water intake, sipping on bone broth, and consuming more healthy fats can be very helpful.

Not everyone does well with this way of eating, and many people experience muscle cramping. Cramping often happens when the body is not getting what it needs. When you follow such a restrictive diet, your body may be missing vital nutrients, causing those unpleasant muscle cramps.

The Takeaway

While there are some benefits to this diet, I do not believe it is the best long-term diet. However, with the right modifications, like the Bulletproof Keto version, it may be beneficial for some. I also want to stress that the ketogenic diet can be very dangerous if you are not getting enough of what your body needs. I encourage you to work with a Functional Medicine Practitioner and talk about how to make this diet work for you if it is something you are interested in trying. Since you are almost eliminating an entire food group, it is so important to make sure you are getting the right balance of nutrition for your body to work at an optimal level.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

Resources

Ketogenic Diet. Epilepsy Society

Is the Full Ketogenic Diet Bulletproof? Bulletproof

 

 

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by Peter Saydak

Slow Cooker Coconut Lemon Chicken

[embedyt] https://www.youtube.com/watch?v=C01doZ5lEKM[/embedyt]

 

 

With my new book "The 30-Day Thyroid Reset Plan" Coming out in just a few weeks, I wanted to share one of my favorite recipes with you from the book. I love the slow cooker because you can make nutritious food that tastes amazing with only a few minutes of preparation required! Using the crockpot also allows for the flavors to blend together for a long period of time, making them extra tasty! These ingredients were not only chosen because of their flavor, but also because of the many health benefits associated with each one. If you have read any of my blog posts in the past on leaky gut, you will know that it can be one of the biggest triggers for Hashimoto's. This is why I chose coconut for the base of this recipe!

Coconut Benefits

Coconut contains healing properties that are especially healing to the lining of the gut. Coconut contains lauric acid and caprylic acid which can kill the harmful yeast and bacteria that could be causing the leaky gut. Since the majority of the immune system lies in the gut, it is crucial to support the gut when you have any auto-immune disease like Hashimoto's.

Turmeric

Turmeric is a powerful anti-oxidant and anti-inflammatory spice in the main dish curry. In fact, it is argued by many to be the most powerful herb on the planet at fighting and potentially reversing disease. Since, Hashimoto's is an inflammatory disease, you can see why this is an essential addition to this dish.

Curry

Curry has some amazing health benefits as well. Preventing Alzheimer's disease and cancer, plus relieving pain & inflammation are only a few of it's amazing benefits! Curry is also known to help with liver toxicity and can be a natural antibacterial agent.

Lemon

Lemon has very powerful benefits that not many are aware of. Not only is lemon a good source of vitamin C but it also aids in digestion, helps prevent kidney stones, promotes hydration, improves skin quality and more!

Not only is the dish extremely flavorful, but it is filled with lots of extremely beneficial ingredients!

 

For more recipes to support your thyroid health pick up a copy of "The 30-Day Thyroid Reset Plan"!

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by Peter Saydak

The Top Two Underlying Causes of Anxiety

Did you know that anxiety affects 40 million adults today? (1)  Anxiety can be caused by a number of factors which is why I want to share the top two underlying causes of anxiety with you in the post. I truly understand how anxiety can significantly impair your overall quality of life.

I myself, suffered from debilitating anxiety when I was in college. I suddenly started having panic attacks. I was under a lot of stress, and the panic attacks seemed to just come out of nowhere. I missed a lot of school, and these panic attacks were so debilitating that I started having anxiety about having a panic attack. It was a vicious cycle and something that I wanted to get to the bottom of.

I soon found out that my panic attacks were caused by having low blood sugar (hypoglycemia). My blood sugar levels were dropping so quickly, and my cortisol was not stabilized. I learned that both blood sugar imbalances and cortisol issues can drive one another. On top of not having any adrenal support, my anxiety was quickly becoming out of control. However, once I learned what was the underlying cause of these panic attacks and anxiety, I started eating to support my blood sugar levels and to support my adrenals. I learned that my body needed to eat protein and fat with every meal and that I needed to eat every couple of hours to keep my blood sugar levels stable. Once I got a good grasp on the dietary changes I needed to make, I felt so much better!

I wanted to tell you my personal story, because it is something that I see in my practice daily, and it is so important to understand that blood sugar imbalances, as well as cortisol issues, can both lead to anxiety, and the two can drive one another. Blood sugar issues can lead to cortisol imbalances and vice versa.

When a patient comes to my practice with anxiety, these two underlying causes of anxiety are the first things I talk about, and it always just seems to click, and make sense. So, let’s get started by talking about ways that you can help stabilize the adrenal glands and cortisol levels as well as your blood sugar so that you can start feeling less anxious, and start eating to support overall health. First, let’s look at some of the symptoms of imbalanced cortisol and low blood sugar.

Symptoms of Hypoglycemia

• Anxiety
• Nervousness
• Shaking
• Feeling dizzy
• Difficulty sleeping
• Irritability or mood swings
• Headaches
• Brain fog
• Intense hunger
• Sweating
• Fatigue

Symptoms of High Cortisol

• Mood swings
• Anxiety
• Skin issues
• Increase in heart rate
• Difficulty sleeping
• Fatigue
• High blood pressure

How to Get Rid of Anxiety

Support the Adrenals  

Supporting the adrenal glands is an important part of controlling anxiety. The adrenal glands produce cortisol as well as adrenaline which both play a role in anxiety. When your adrenal glands are taxed, you can suffer from either high or low cortisol which can both be problematic. Overtaxing your adrenal glands can also ultimately lead to adrenal fatigue.

Another thing to keep in mind is that if you have an issue with your cortisol levels, you may find you have difficulty sleeping. This is because your body will use adrenaline to raise blood sugar levels when there is an imbalance in cortisol, and adrenaline will wake up your brain so a lot of people will have an issue with staying asleep in the middle of the night. A good way to fix this is having a protein-rich snack before bed such as three ounces of protein, like a hard-boiled egg or 3 oz. nitrate and gluten-free turkey.

Here are some additional lifestyle, and dietary steps you can take to support the adrenals, as well as some supplements that can be very beneficial.

1. Support Blood Sugar Levels: It is important to know that blood sugar issues can lead to adrenal issues, and adrenal issues can lead to blood sugar issues.
2. Reduce Stress: Try to reduce all forms of stress by using techniques such as mindfulness training and taking time for yourself daily.
3. Get Enough Sleep: Sleep is essential for healthy adrenal function, strive to get at least 7-8 hours of uninterrupted sleep per night. Keep in mind that some people may need more if dealing with adrenal fatigue. You may need 8-10 hours.
4. Cut out Caffeine, Alcohol & Sugar: These can all stress your adrenal glands and cause blood sugar issues.
5. Exercise: Do some gentle exercise daily to support energy levels. Walking, and yoga are great.

Supplements for Adrenal Support

One of my favorite supplements for adrenal support is Adrenal Solution. This is a high-quality formulation that contains all the supplements you need to support healthy adrenal function including adaptogenic herbs, and vitamin C. Adaptogenic herbs can help balance hormones, reduce fatigue, and even support blood sugar levels. Since this supplement contains a wide variety of adaptogenic herbs, it is great for both high or low cortisol, as it adapts to the situation in the body. It is important NOT to take JUST any adrenal supplement, as some are geared specifically towards low or high cortisol. Adrenal solutions can be used for either. It just helps you maintain balance.

Adrenal solutions contains:

• Vitamin C
• Panax Ginseng
• Ashwagandha
• Holy Basil
• Rhodiola
• Eleuthero
• Pantethin

Stabilize Blood Sugar

Low blood sugar was a huge driving factor when it came to my anxiety and panic attacks. An imbalance in blood sugar is a huge cause of anxiety. If you have any of the above symptoms, you may be dealing with hypoglycemia. However, another common symptom is waking up in the middle of the night. This can happen if your blood sugar levels are low. Here are some tips on how to stabalize blood sugar levels.

1. Consume well-balanced meals and snacks: Be sure you are getting enough protein and fats with some complex carbohydrates in each meal.
2. Avoid eating fruit alone: Consume a piece of fruit with a healthy source of fat and or protein.
3. Eat a healthy meal or snack every couple of hours or as needed to support stable blood sugar levels: Keep in mind that everyone will be different. Some people need to eat hourly, others can go a few hours.
4. Don’t Go to Bed Hungry: If you find you wake up in the middle of the night, enjoy a protein-rich snack like a hard-boiled egg before bed.
5. Enjoy a high fiber diet: Add lots of vegetables, low-sugar fruits, nuts and seeds to your diet to boost your fiber intake.
6. Support the Adrenal Glands: Blood sugar issues can lead to adrenal issues, and adrenal issues can lead to blood sugar issues.

Supplements for Blood Sugar Support

1. Chromium & Inositol: These can both help stabilize blood sugar, but please only use them under the care of a doctor who can dose properly as everyone is different.
2. Essential Fatty Acids: Essential fatty acids are an important part of a healthy diet, as the body cannot make them, so they must be obtained from the diet. Not only are they helpful for overall health, and inflammation, some studies have found that omega-3 supplementation may be beneficial for those with anxiety. (2) It is important to determine whether or not a fatty acid deficiency is present.

A Perfectly Balanced Meal for Blood Sugar Support

Need some help determine what a well-balanced meal for blood sugar support would look like? Here is a balanced meal that contains complex carbs, healthy fats, and protein to keep your blood sugar levels stable. Be sure to eat like this for all of your meals, and snacks. Combining complex carbs with healthy fats, and protein is an important part of supporting optimal blood sugar levels.  An example of a well-balanced meal would be three ounces of chicken with ½ of an avocado, 1 cup of steamed broccoli, and ¼ of a sweet potato or yucca.

If you are experiencing anxiety or any of the symptoms of hypoglycemia or imbalanced cortisol levels, I do an amazing test that checks the adrenals and blood sugar thoroughly. This test shows exactly what may be going on so that I can create a plan to help you get stable.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

Resources 

Facts & Statistics. Anxiety and Depression Associated of America.

Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification. (2014) NCBI.

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by Peter Saydak

How to Boost Testosterone Naturally

Testosterone is often associated with men. It is not something that many women think they need to worry about, but the truth is that this important hormone impacts both men and women and having a deficiency can lead to a handful of symptoms. Low testosterone is something that is causing issues in both men and women more often today and is quickly becoming a big health concern. In this article, I am going to break down what testosterone is, why it is important for health, and how to know if you are suffering from a testosterone deficiency. I will also cover ways that you can naturally boost testosterone levels.

Testosterone Benefits

Testosterone is a hormone that plays many important roles in the body. It is most commonly associated with the hormone that deepens a man’s voice, builds muscle, and promotes male hair-growth. However, this hormone also plays a role in women's health as well. Some of the benefits of healthy testosterone levels include increased energy levels, healthy sleep patterns, healthy bone density, and optimal levels of red blood cells.

Symptoms of a Testosterone Deficiency (in men & women)

Testosterone naturally declines as we age, so a deficiency in older adult years is not uncommon. However, older adults are not the only ones at risk of becoming testosterone deficient. It is something that I happen to see in my practice quite a bit. The following are symptoms of a deficiency broken down by what generally tends to happen in men with a deficiency and then what happens in women with a deficiency.

Symptoms in Women

• Fatigue
• Poor memory
• Dry skin
• Gaining weight around the midsection
• Osteoporosis
• Having a hard time keeping muscle on
• Low libido
• Depression and or anxiety

 Symptoms in Men

• Sexual dysfunction
• Hair loss
• Fatigue
• Having a hard time building muscle
• Decreased bone mass
• Mood changes

As you can see, some of the symptoms in both men and women are similar. However, man or woman, these symptoms related to a testosterone deficiency can certainly interfere with overall quality of life. It is not a deficiency you want to let go, and while many people may turn to hormone therapy, this doesn’t come without side effects, let alone cost. The great news is that there are many natural ways you can help support optimal testosterone levels, so keep reading.

Who’s at Risk for a Testosterone Deficiency?

While age is certainly a risk factor, there are other factors that can lead to a deficiency in testosterone. These risk factors are something that I see so many of my patients dealing with as they are far too common in the average person's day-to-day life. Here are just some of the risk factors when it comes to a testosterone deficiency.

• Low vitamin D levels
• Being overweight or living a sedentary lifestyle
• Taking statin drugs
• Dysbiosis (an imbalance in gut bacteria)
• Stress
• A poor diet
• Chronic disease such as diabetes

There are also a handful of other potential causes of a testosterone deficiency including other chronic medical conditions such as liver or kidney disease, other hormonal disorders, infections, and other medications such as narcotics, and even chemotherapy. (1)

Unfortunately, these are things that many Americans are suffering from today, and these factors can drive a testosterone deficiency. With that being said, let’s take a look at some of the ways that you can naturally boost your testosterone levels.

Natural Ways to Boost Testosterone

Boosting your testosterone levels naturally is far less invasive and will hold far fewer side effects than hormone therapy. Is it thought that testosterone pills may have negative effects on the liver. (1) Other routes of testosterone supplementation such as gels, injections, or skin patches don’t come without their own side effects. You run the risk of dealing with skin reactions, an overproduction of red blood cells, issues with sperm production, and even a potential for cardiovascular issues. If you are dealing with a deficiency, working with a Functional Medicine Practitioner who has experience with treating Low-T is an excellent place to start. Getting the proper labs tests run, and getting on an appropriate supplement plan can make a massive difference. If you are ready to book a consultation to uncover the reason behind your deficiency and learn how to support healthy testosterone levels with a plan designed just for you, contact us here. For now, here are some ways you can boost testosterone levels, naturally.

#1 Enjoy Healthy Fats: Healthy fats are essential to overall health, including hormone balance. We need healthy fats for proper hormone function, and a study found that men who ate a diet low in dietary fats experienced a reduction in male sex hormones including testosterone. (2) Be sure to get enough fats in your diet such as omega-3 fatty acids from wild-caught fish, flaxseeds, chia seeds, walnuts, and enjoy fats from food like avocados, coconuts, and organic grass-fed beef.

#2 Go Sugar-Free: Having an excess amount of sugar in your diet is a recipe for hormonal chaos. Consuming too much sugar can lead to obesity as well as diabetes, which if you remember are both risk factors when it comes to a testosterone deficiency. If you know you are consuming too much sugar, try to decrease the amount in your diet by eliminating processed and packaged foods. Be sure to limit natural sugars like pure maple syrup and raw honey as well, as these can also cause an imbalance in blood sugar levels when used in excess.

#3 Detox Your Liver: The liver plays a very important role in supporting healthy testosterone levels. The liver plays such an important role that a study found that men suffering from cirrhosis of the liver had up to a 90% reduction in testosterone levels! (3) Help support your liver by limiting or eliminating alcohol, cutting back on sugar, avoiding toxins, exercising regularly, consuming a balanced diet, and maintaining a healthy weight. I also highly recommend The Optimal Reset Cleanse as it helps support healthy liver function.

#4 Supplement with Vitamin D (if levels are low) Making sure you have adequate levels of vitamin D is an important part of supporting optimal testosterone levels. However, since vitamin D is a fat-soluble vitamin, I always like to check vitamin D levels first before recommending supplementation. Plus, trying magnesium or cod liver oil first may be preferable, and here’s why. I mention the importance of magnesium because magnesium is actually needed for the binding of vitamin D to its transport protein. (4) Therefore vitamin D depends on adequate levels of magnesium. This is why starting with magnesium may be a great place to start for supporting optimal vitamin D levels in the body. Cod liver oil is another option as it is a rich source of both vitamin D and vitamin A.

#5 Reduce Stress Levels: Stress puts us at risk for chronic disease, weight gain, as well as hormone imbalances. Reducing stress is critical for overall wellness. Try to reduce your stress daily with some form of relaxation. I also encourage you to pencil in time each week to do something that you really enjoy. The more you reduce your stress, the better your health will be. It’s a huge step in supporting hormone balance.

#6 Lose Weight if Needed: Being overweight puts you at a greater risk of dealing with a testosterone deficiency. Trying to lose weight can have a very positive impact on your overall health as well as hormone levels.

#7 Improve Sleep Habits: We need enough sleep to support hormone homeostasis. When we deprive our bodies of sleep, we run the risk of suffering from hormone imbalance, not to mention weight gain, and sugar cravings all of which are risk factors for a testosterone deficiency. A study looked at a group of young men who underwent one week of sleep restriction by only getting five hours of sleep per night. The study found that testosterone levels decreased by 10-15% after just one week of not getting enough sleep! (5) This is critical information and even more reason to make sure you are making sleep a priority.

#8 Get Enough Zinc in Your Diet: If you happen to suffer with low levels of zinc, it could be a cause of low testosterone as it is a mineral that is very important for testosterone production. You can support optimal zinc levels by consuming foods high in zinc. Try adding foods such as pumpkin seeds, as well as grass-fed meats, and wild-caught fish to your diet.

#9 Strength Training & High-Intensity Interval Training: Exercise is an important part of overall health, including hormonal support. High-intensity interval training is great as it’s not something that requires much equipment, and you can complete a workout in as little as 20-minutes. Before doing any type of workout, be sure you have clearance from your health care provider, especially before doing anything more strenuous than you are used to.

#10 Try Intermittent Fasting: Intermittent fasting works when you skip a meal such as breakfast so that your body is in a fasted state for a longer period of time. There have been a number of benefits document by practicing intermittent fasting including an increase in testosterone levels. It is thought that fasting allows your body to rest, recover, and thus naturally support hormone levels.

A Testosterone Boosting Recipe

Having a testosterone deficiency can certainly impact the overall quality of your life, and it is not just something that impacts men. A deficiency in this hormone is something that I see in both men and women in my practice, and without getting to the bottom of the cause of the deficiency or understanding a natural approach to supporting this deficiency, symptoms can last long-term. Interested in supporting your testosterone levels and understanding why your levels may be low? Contact us below.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

Resources:

(1) Jerry R. Balentine, DO, FACEP. Low Testosterone (Low-T) Medicine.net

(2) Diet and serum sex hormones in healthy men. PubMed.gov

(3) Testosterone in men with advanced liver disease: abnormalities and implications. PubMed.gov

(4) Vitamin-D deficiency = Mg deficiency. Period. (2014) Gotmag.org

(5) Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. PubMed.gov

 

 

 

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by Peter Saydak

What is PCOS and What Can You Do About It?

PCOS stands for polycystic ovarian syndrome and something that I see in my practice all the time. It is also one of the number one causes of infertility and is a hormonal disorder that many women don’t even know that they have. PCOS affects anywhere from 5-20% of women who are of childbearing age, and if you are trying to get pregnant and have been unsuccessful, this may be something you may want to look into. Not only does PCOS cause an issue with fertility, but it can also lead to other serious health conditions which is why it is very important to treat it appropriately as PCOS can lead to high blood pressure, heart disease, and even type 2 diabetes. Another thing to keep in mind is that there is a genetic link with PCOS so if someone in your family suffers from polycystic ovarian syndrome, there is a higher chance that you could too. (1) In this post, I am going to answer the question what is PCOS, and talk about things you can do to support symptoms and hormone balance.

What is PCOS?

PCOS is a fairly common condition that affects women and is related to a hormonal imbalance. This condition happens to be the leading cause of endocrine disruption in women of childbearing age. However, this condition often goes undiagnosed. It is caused by an imbalance in reproductive hormones which can create an issue with the ovaries. (2) During each menstrual cycle, the egg may not develop or it may not be released during ovulation each month.

Symptoms of PCOS

Since PCOS often goes undiagnosed, it is important to keep an eye out for the most common symptoms of this condition so that you can get to the bottom of what may be going on and treat it appropriately. Here are some of the most commonly seen symptoms when it comes to polycystic ovarian syndrome.

• Irregular periods
• Weight gain
• Hair loss or increased hair growth
• Decreased libido
• Changes in mood
• Acne
• Infertility
• Fatigue
• High testosterone levels

Keep in mind that symptoms can vary and not all women will have all of the same symptoms. Some may have a handful of these symptoms, while others may have all of them.

What Causes PCOS?

So, what exactly causes PCOS. It is thought that insulin resistance plays a huge role in the cause of this condition. Insulin resistance happens when the body does not respond to insulin appropriately, and the insulin levels in your blood spike higher than they should. There is a huge link between PCOS and insulin resistance, and unhealthy eating habits, being overweight, or living a sedentary lifestyle can all put you at an increased risk of developing insulin resistance.

Another potential cause of this condition is having high levels of androgens. (2) Women make small amounts of androgens despite the fact that these are often associated with male hormones. Women who suffer from PCOS happen to have an increased level of androgens which can cause issues when it comes to releasing an egg each month. The increase in androgens can also lead to acne as well as an increase in hair growth. These are two very classic signs of polycystic ovarian syndrome.

Supplements for PCOS

While PCOS can be devastating for women who are trying to conceive and can lead to long-term health issues, there are a number of natural approaches to treating this condition. In my practice, I use a functional medicine approach to treating the hormonal imbalances present with polycystic ovarian syndrome. The first approach is looking at potential deficiencies and choosing appropriate supplements. Here are some of the supplements I recommend my patients use when supporting PCOS.

• Inositol: Inositol is a sugar alcohol that is commonly found in fruits, nuts, and grains. This is an important supplement when dealing with PCOS as it is thought to help promote ovulation which is something that many of the women suffering from this condition may have issues with. It is thought that it may also be able to help support the symptoms related to PCOS.
• Magnesium Glycinate: I often recommend magnesium to my patients with PCOS as it can help support the thyroid and it is also needed for estrogen and progesterone production.
• Vitamin D: Vitamin D is important, but vitamin D levels should be tested first as it is a fat-soluble vitamin. It can help support insulin activity.
• Zinc: Zinc is helpful for supporting normal menstrual cycles, but it is also great for immune health as well.
• B-Complex Vitamins: B-complex vitamins are great for detox and also energy support.

 A Dietary Approach to PCOS

On top of appropriate supplementation, I also use a dietary approach for supporting PCOS. The first thing I always stress is that a whole foods diet is crucial. Since insulin resistance is often at the root of the problem, eliminating foods that can cause blood sugar imbalances is key here. You will also want to fuel your body with nutrient-dense foods to help support hormone balance, support natural detoxification, boost metabolism, and combat fatigue. A diet rich in anti-inflammatory foods can also be helpful so you will want to fuel up on foods like low-sugar fruits, vegetables, grass-fed animal products, and healthy fats like coconut, avocado, nuts, and seeds.

While there are foods you will want to add to your diet to support PCOS, there are also some foods you will want to avoid. Avoiding things like artificial sweeteners, sugar, caffeine, alcohol, processed foods, and damaged fats such as hydrogenated or trans fats is super important.

Below, is an infographic explaining some PCOS diet Do’s and Don’ts.

Adapted from PCOS Diet Support

Lifestyle Approach to Supporting PCOS

On top of diet and supplements to support this condition, there are also some lifestyle factors that play into supporting your body and hormonal balance. Reducing stress is super important. This is important when dealing with any type of hormonal imbalance as stress is a huge cause of hormone imbalance to begin with. Stress impacts the endocrine system, so it is important to incorporate some daily stress-reducing activities such as yoga, meditation, or anything that helps calm your mind. Brisk walking, reading, or even diffusing some essential oils can be helpful.

Sleep is also critical here as not getting enough sleep can worsen a hormonal imbalance. Strive to get at least 7-8 hours of uninterrupted sleep per night. Exercise can also be helpful here, but be mindful of the fact that just like not getting enough exercise can pose an issue, too much exercise can be just a damaging when dealing with a hormonal imbalance. You don’t want to overly stress your body with too much exercise, and it is important to point out that female athletes tend to be more likely to suffer from menstrual irregularities. Just be careful not to totally overdo your workout routine and pay attention to how you feel after exercise. If you feel totally depleted, then you will want to scale back a bit and start with lighter workouts.

Lastly, avoiding your exposure to endocrine disruptions can also play an important role in supporting PCOS. Since this condition has a direct impact on your endocrine system, you will want to avoid as many toxins and endocrine disruptors as possible. Avoid things like perfume, candles, aerosol sprays, and any skin care product that is not considered safe according to the Environmental Working Group Standards. EWG ranks products based on their toxicity level, so always check your products here before using them in order to reduce your exposure to endocrine disruptors.

While having polycystic ovarian syndrome can be difficult and extremely discouraging if you are trying to conceive, there are many things you can do to improve your symptoms! The first step, is to uncover PCOS if you have not been diagnosed, but have all of the symptoms of this condition. If you have already been diagnosed, implementing a functional medicine approach could be a game-changer. If you are interested in improving your symptoms, and balancing hormone levels, contact me to set up your consultation so we can talk about starting you on a path towards better supporting your PCOS.

To help support PCOS, I wanted to share an orange smoothie recipe with you that is high in inositol to get you started.

Orange Cream Smoothie 

Serves: 1

Ingredients:

• 1 organic orange, peeled
• 1/2 frozen banana
• 3/4 cup full-fat unsweetened coconut milk
• 1 scoop of Optimal Reset Vanilla Detox 

Directions:

1. Simply add all ingredients to a high-speed blender and blend until smooth.
2. Enjoy right away.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

 Resources

• Genetics of Polycystic Ovary Syndrome. (2009)
• Polycystic Ovarian Syndrome. Womenshealth.gov.
• Chris Kresser. RHR: A Functional Medicine Approach to PCOS.

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by Peter Saydak