Help For Hashimoto's Episode 10

Welcome to episode 10. I hope this day finds you well and that everyday in every way you are getting better and better. 

Let’s get started. I got a question from Jordan. 

Hello Stephanie,     

    I'm very intrigued by your podcasts and enjoyed the free EBook! I was diagnosed with hashimotos auto-immune 2 years ago I've been on levothyroxine and my t3 remains high my T4 remains low but my tsh is always within normal ranges! My hair is terribly dry, brittle and gray and at the ripe age of 30 I'm heading to being bald! My bowels are Terrible to the point I was believing I had Celiac's or a gluten or wheat allergy until I listen to the podcast! I'm extremely overweight and I'm working hard on that as I'm 60lbs down! I have several of the symptoms of the adrenal fatigue except once I fall asleep I stay asleep and want to sleep hours upon hours! I'm writing to you to see if you could recommend to me some vitamins or suggestions so I can feel better. I'm a single mother on a extremely tight budget!  Thank you for your time! 

        Jordan

In the early stages of hashimoto’s people can have symptoms of both hypothyroidsim and hyperthyroidism. You can have palpitations, tremors, be really thin and have anxiety. You can have the dry brittle hair that is falling out and you can feel like you are going crazy. 

In hashimoto’s, your immune system is attacking the thyroid gland causing bits of thyroid hormone to be released in to the blood stream making you feel like you are experiencing hyperthyroidism. 

So what is happening? What will the issues be that you may have?

  • food sensitivities
  • nutrient deficiencies
  • adrenal fatigue
  • possibly an infection in your gut
  • poor detoxification- you are not able to clear out toxins

Any or all of these will keep your immune system on high alert and continue the attack on your thyroid. 

The high T3 is probably what is causing your hair to fall out. This can be indicative of high antibodies and since you have a diagnosis of hashimoto’s this could be what is going on here. You can ask to have your thyroglobulin antibodies along with the thyroid peroxidase antibodies tested. This should confirm why T3 is high. 

Low t4 can indicate disease in the thyroid or a problem with the pituitary gland or the signal that tells your thyroid to make more thyroid hormone. Your TSH is in the normal range, you said- I assume that is conventional range. If it is above three, functional medicine would consider that high. So, The pituitary gland would release TSH if t4 is low and a high TSH level would probably mean the thyroid itself isn’t working well and you would have hypothyroidism.  If t4 is low and TSH is not high then the pituitary gland is not signaling correctly. This is something you would want to discuss with your doctor. 

You also need to take a look at all of these things to bring down the inflammation and hopefully put your hashimoto’s in to remission. 

You may have deficiencies in the micro minerals like selenium, zinc, vitamin D, iron, B12 and B vitamins in general. First and foremost though you need to see if you have low stomach acid.     

Let’s start with Selenium: 

Many of us with hashimoto’s are deficient in this micro mineral which can be one of the things that causes us to get hashimoto’s. It helps to break down and make neutral the free radicals made during thyroid hormone production. If we are low on selenium, damage to the thyroid can occur and our ability to convert T4 to the T3 (which is what our cells take in) is affected. Take around 200 micrograms of this one. It has been shown to help reduce thyroid antibodies. 

Vitamin D:  

This helps to regulate our immune system and remember that hashimoto’s is an immune system problem first and foremost.  Your levels should be around 60-80 when you have it tested for optimal immune system regulation. 

D3 is the more absorbable form and you should make sure that it is in a capsule or liquid form with some kind of high quality fat like olive oil or MCT oil (a broken down portion of coconut oil). It is a fat soluble vitamin so you need to take it with fat for your body to use it. 

Good food sources for vitamin D are cod liver oil, fish, eggs and sunlight

B12-

If you have major fatigue, you should have your levels of B12 tested. It plays a role in digestion too so you want to make sure you are, again, making enough stomach acid. Most of us with hashimoto’s and hypothyroidism have low stomach acid. 

When you have low stomach acid, you don’t digest your food well which means your body has to work harder to break it down which requires energy. 

One of the possible causes for the low stomach acid is a B12 deficiency. And a B12 deficiency can cause low stomach acid. Vicious cycle. If you don’t have enough stomach acid you can’t get the nutrients including B12 and iron out of your food. You won’t be breaking down your meals as well and this can lead to food sensitivities. 

Betaine HCl with Pepsin. This is stomach acid in capsule or pill form. I recommend starting out with around 150mg pill to see where you are at. It will help you digest and break down your food better so you can use the nutrients in your food. 

Next, Probiotics. 

Intestinal permeability plays a pretty big role in autoimmune disease. One of the things linked to it is having your gut bacteria out of balance. Having more “bad guys” than “good guys” can cause gut issues and anxiety. You have about 100 trillion bacteria in your gut. 

Start with a 10 billion CFU per capsule and increase every couple of days until you see or feel die off symptoms. The die off is the bad guys dying out and the good guys taking over. The bad bacteria will release toxins that might make you feel bad for a couple of days. This can also exacerbate the inflammation and immune response so make sure  you have good eliminations and are drinking plenty of water. 

One of the best ways to get a lot of good bacteria in to your digestive tract is by consuming fermented foods like sauerkraut- not canned sauerkraut but the raw fermented kind found in the refrigerator sections of stores or find it at farmers markets. Or make it yourself. It is so easy to do and really inexpensive. 

Here is a good explanation of what leaky gut or intestinal permeability is and how it affects the immune system from Sean Croxton: 

“think of a window screen. And I say, “It’s a hot day. You open up the windows. And the good air comes through to cool the place off. And it feels nice and good and what not. But it keeps all the bugs, the flies, the gnats and the mosquitos out of the house. And that’s how the gut works. It’s very selective about what it allows through into the bloodstream or wherever.

“But if some kid came over to your house and started poking big holes in your window screen, then what happens is you open up the window. And gnats might come in. Flies might come in. What do you do? You start grabbing a magazine and like whacking away and stuff. And that’s what your immune system does, right? It says, “Wait. This isn’t supposed to be here. So let’s start whacking away.” And now we’ve got a problem. We’ve got an overactive immune system.”

Glutamine- 

This will help heal your small intestine where intestinal permeability happens. It helps to repair the lining of your small intestine where new cells are made every 3 or so days. 

Zinc can also be helpful in repairing leaky gut and in helping you make enough stomach acid. 

If you are dealing with any kind of adrenal fatigue: 

This would mean your brain is not communicating with the pituitary gland to help your adrenals manage stress. This is called the HPA axis and it also helps to regulate the immune system. When we are stressed, this system doesn’t work well. 

If you are dealing with adrenal fatigue you may feel: 

  • overwhelmed
  • tired even with 8 hours of sleep
  • like staying in bed in the morning
  • a craving for salty foods
  • daily things are too much to handle
  • brain fog
  • little to no sex drive 
  • like you can’t make a decision

Adaptogenic herbs like American Ginseng, ashwagandha, Asian ginseng, Cordyceps and Chaga mushrooms, and/or holy basil and licorice root may be helpful. 

You should work with a practitioner to find out if you are in need of supplementation here. 

Some things that can help you manage your hashimoto’s is your diet. 

  • Being gluten free, dairy free or try an elimination diet to help you figure out which foods you are sensitive to. This will also naturally help you balance your blood sugar which will also help give your adrenal glands a break. 
  • Make sure you are eating protein of some kind at every meal, including breakfast and eat breakfast within an hour of getting up. Don’t skip any meals and don’t do any fasting. 
  • Eat 4-5 meals per day for a week or so to give your blood sugar regulation system a break. 
  • Have a snack of protein and fat or a starch before bed. Make sure any carbs you are eating are eaten with protein. 
  • Avoid caffeine

A word of caution on supplements. Please don’t go buy them at your local big box store or the corner pharmacy store. Don’t buy them on Amazon either. I suggest at the very least to buy from Vitamin Shoppe or from your local food coop or even Whole Foods. You should work with a practitioner that can help you find just what you need though

The reason for this is there is no regulation on supplements. They don’t have rules in manufacturing or labeling. Some supplements won’ t even have the ingredients stated on their label or the dose can be way off. Some might have gluten or dairy in them and you might have a sensitivity to it. This is one case where quality really matters. 

A practitioner should be able to find what is most bioavailable for you since there are multiple chemical formulations of certain nutrients and some work better than others. Some are more expensive than others to manufacture. 

You also need to make sure you start with low doses so as not to over do it.  You just don’t know how your body will react to a new supplement. Starting slowly with lower doses will help you catch a reaction to it before it gets too bad. 

There is no magic supplement that will fix the hashimoto’s or anything for that matter. Some of these will definitely help you on your journey to healing or remission or whatever you want to call it. 

My top picks would be Hydrozyme from Biotics which is a lower dose stomach acid supplement and diet changes first and foremost. You can get that by going to www.getbiotics.com and using my practitioner code DFILC163. 

When starting a dose of stomach acid, remember to take a few bites of your protein based meal, take a pill, take a bite of food, take a pill and you do this until you feel a little burning sensation. Then you know to take one less than what gave you the burning sensation. 

Thanks so much for listening. Please tell anyone you know who has been diagnosed with Hashimoto’s to listen in and if you would be so kind as to leave a review on iTunes so more people can find this podcast that would be great too. My goal is to help as many people as possible to feel better and beat this disease. 

Got a question about your thyroid or hashimoto’s? Please send your questions to helpforhashimotos@gmail.com or head on over to my website and fill out the contact form there. 

You can find me at www.outofthewoodsnutrition.com or www.helpforhashimotos.com  I’m on Instagram at @Stephanieewalsntp which is where I post the most and on facebook at Out of The Woods Nutrition

See you next time. 

Help for Hashimoto's Episode 9

Help for Hashimoto's Episode 9

So today I had my 3rd consultant appointment to tell me I have hashimotos disease. (I got told this by the doctor 3 months ago) all he said was, its fine, Nothing to worry about and its very common in women, thyroid is fine, no need for anything else other than ill see you in 9 months time......now i feel like an idiot for having bad days of constant tiredness and pain.

After receiving the results from my full thyroid panel that was ran by my gynecologist, she referred me back to my regular doctor. She spent 10 minutes confirming that I do have Hashimoto thyroiditis and hypothyroidism. She said that I need synthroid and I should follow-up in 3 months. Nothing was explained to me. No recommendations for supplements. No recommendations for diet. I had to request an endocrinologist referral, which will take weeks. So my question here is should I begin the synthroid, figure out what supplements I need, diet, etc or wait to start synthroid until I meet with endo? I’m lost. Also, the closest functional medicine doc is 2 hours from me and doesn’t take insurance.

It seems this is quite common for a lot of us. We go to the doctor and they tell us to take the medicine and come back in three months or so to be tested to see if we are at the right dosage.  I personally got nothing at all from an endocrinologist. I had to pay out of pocket to see him and he was worthless to me. Just because your thyroid is a part of the endocrine system does not mean you will get the proper care from an endocrinologist. I am sure there are great ones out there but I have found they are particularly difficult to work with you on treating symptoms and not just your labs. Plus they have a standard for their labs and they will go by that and nothing else. If you are lucky to find an endocrinologist who will work with, great. If not, fire them and keep looking. You are the customer in this situation. You have a right to find someone who will listen. Unfortunately I realize that some of you have horrible health insurance and don’t have the ability to look around much so I have a plan for you! 

First of all, you have to

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Help For Hashimoto's Episode 3

I have been eating nothing but raw vegetables and water for 6 days. I have gained 3 pounds. I am at a loss. I have taken more D3 and B12. I have added magnesium to my diet. I am exercising even though I am exhausted all the time. I have resorted to taking sudafed because it makes me have energy.......please help. I have been to 2 different endocrinologists and they refuse to help. I have been gluten free for 6 weeks. What else can I do?

 

  1. with raw veggies only for 6 days…. How much were you eating. It could be that you were not eating enough and your body was starving and holding on to weight.
    1. If you were not eating enough it could deplete the adrenals and then you have an issue with cortisol. This is our main stress hormone and when it is working normally it can be anti-inflammatory and key for fat burning. It also helps keep our blood sugar and our blood pressure up. So, if you were not eating enough, your blood sugar would be low and cortisol would be released to save the day. This can be a problem if it is constantly working to help manage your blood sugar whether too high or too low. Cortisol is supposed to be low in the evening to get us ready for sleeping and higher in the morning so when we wake up we feel ready for the day. If this is not you, then you probably have an issue with your cortisol being out of balance. When cortisol is low it can affect your ability to tolerate your workouts, meaning you are exhausted after a work out.  Exercising too hard can wear out your adrenals and to work on healing them and getting them working properly again you need to slow down the workouts to basically just walking up to five days a week for an hour. 
        1. If you have low cortisol you will have symptoms like: 
          1. needing a pick me up in the morning or afternoon to keep you going such as coffee or in your case, sudafed to ramp you up. 
          2. cravings for salt in general, or sugar or starches between meals
          3. you feel burnt out or don’t handle stress well
          4. you feel like you need sunglasses even on a cloudy day
          5. Your blood pressure is low or you get dizzy when you stand up quickly from a sitting position
        2. If you have high cortisol
          1. you might have extra fat around your mid section
          2. you feel tired even after sleeping a full night
          3. you have poor digestion
          4. you might wake up tired and achy
          5. you have trouble falling asleep
      1. High cortisol issues and low cortisol issues can happen at the same time. They can sort of wax and wane. It is higher when we are dealing with chronic stress which can be physical or emotional and physical stress can include what is going in internally with your body and thyroid issues. When stress is chronic (and the diet and exercise you describe would be very stressful for you right now) you can get puffy, wired and tired, and you may gain weight. 
    2. This could have been detoxifying to your body and released something that your body couldn’t get rid of so you gained weight because we store toxins in our fat tissue. 
      1. If your detoxification pathways are not open (liver, skin, lungs, eliminations) and this diet of raw veggies over the last 6 days really cleaned things up internally but those toxins had nowhere to go then your body could have shuttled them in to your fat tissue. 
      2. All raw veggies can be hard on our digestive tract too. You might consider starting with some bone broth and cooked veggies before continuing with all raw veggies. You can steam veggies, cook them in broth (the most soothing to our digestive system), roast them, grill them or satue them in some healthy fats like coconut oil or olive oil. Broth will have minerals and collagen that are soothing and even healing to your digestive tract, especially the small intestine. 
    3. Were you avoiding fat because you were worried it will make you fatter?  This is not always true and consuming a small amount of healthy fats everyday is necessary for our cells to be healthy. Each cell is made of a layer of fat and we need healthy fats to make up the building blocks of our cells. This helps waste be removed from our cells and get nutrition in to our cells. 
  2. It would be nice to know amounts of D3 and B12 you are taking. 
    1. Vitamin D is a fat soluble vitamin with defieciency being a contributor to autoimmune disease. We make vitamin d from cholesterol in our skin cells when we absorb UVB radiation from the sun. We need vitamin d for many processes in the body including the regulation and absorption of calcium, phosphorus and magnesium and for our bones to mineralize and grow. It plays a role in regulating the release of serotonin which we need for our mental/emotional health and for good digestion. It also helps us heal and helps to regulate our immune system but it doesn’t work on it’s own and supplementation with a high dose is not in and of itself a solution. WE need to take it with other fat soluble vitamins (A, E, K —-D protects against A toxicity and A protects against D toxicity and large amounts of A&D increase the need for K—-consuming liver is a great way to get all of these from food.) and we can’t use or assimilate our fat soluble vitamins with out taking them with fat.  There was a study done around 1980 with Wheat Bran showing the possibility that it can prevent us from absorbing vitamin d, creating a possible deficiency. 
        1. food sources of vitamin d besides liver are: 
          1. salmon
          2. sardines
          3. tuna
          4. eggs (if you tolerate them)
          5. shiitake mushrooms
    2. B12
      1. we need this to help with the metabolism of carbs, proteins and fats in our cells and it is really important in making and regulating DNA, making fatty acids and in energy production. 
      2. We need good gut bacteria to be able to use most of the B12 we take in so getting it from food is always best. Also, you can only get B12 from animals (unless you supplement) like shellfish, and meat products and it is produced by the animals gut bacteria. 
        1. sardines have the highest amount of B12 per serving 
        2. then salmon, tuna, cod, lamb, scallops, shrimp, beef
  3. Exercise- if you are exhausted, then don’t exercise. Go for a walk. This will help your adrenals heal. Anything you do while working on healing your adrenals should not be debilitating, grueling or super competitive. Yoga, tai chi, kick boxing, swimming, walking, even dancing. Do something enjoyable and start slow and work your way in to it. Most important is to do it at your own pace. You might be overexercising. 
    1. Again, when the adrenals are off this can lead to weight gain. 
  4. You have been gluten free for 6 weeks. This is great. Gluten is not the friend of someone with Hashimoto’s or thyroid issues so staying off it is a good first step. What else can you do, you ask?
    1. you can eat at least one pound of veggies, cooked and raw, remember I said cooked will be gentler on your digestion. Eat a wide variety keeping in mind the autoimmune protocol and nightshades (peppers, potatoes, tomatoes, eggplant, etc) being inflammatory for some of us with thyroid issues. 
    2. consume about 25 grams of protein each meal for four meals or work in 100 grams of protein in a day. 
      1. one serving of salmon should have around 22 grams of protein and a small chicken breast should have around 28grams
    3. Get some healthy fats in your diet
      1. avocado, avocado oil, olive oil, olives, coconut oil, coconut milk, nuts if you tolerate them, ghee if you tolerate it. 
    4. Fruits in small amounts and stick to berries mostly but get a variety. 
    5. Spices and herbs are also great. Be mindful of pepper and seed based spices if you are doing the autoimmune protocol. 
  5. Avoid
    1. gluten and grains
    2. dairy
    3. sugar
    4. alcohol
    5. Coffee won’t help your adrenals 

 

 

I’m trying to find the limits/dimensions of my food sensitivities and figure out how to navigate eating out and would like to start introducing nightshades but am a little confused because my dietician says if you’re sensitive to one nightshade, you’re sensitive to them all. (I am gluten, dairy and sugar-free. I was full AIP for months, but have started reintroducing foods.)

 

For context, my three exposures:

1st and 2nd - I ate 1/4 of a fresh tomato and about 20 hours later felt extremely anxious (8 or 9 out of 10) and one of those times I had heart palpitations.
3rd - I took a chance and ate meat marinated with bell peppers. No reaction, which was great. Maybe being in the marinade isn’t enough exposure? Or maybe because the meat was cooked? Curious what is going on. 

 

 

  1. Nightshades: 
    1. contain a couple thousand different species of plants, most are inedible and poisonous. Eating too many of these can kill off our cells and contribute to a leaky gut and really eating too many can actually be poisonous. It is thought that low level exposure can contribute to health problems over time. 
    2. Which foods are considered nightshades?
      1. bell peppers, hot peppers and spices made from them
      2. tomatoes
      3. ground cherries/gooseberries
      4. eggplant
      5. goji berries
      6. pimentos
      7. potatoes
      8. tomatillos
      9. ashwaganda (a popular herbal adaptogen for adrenals)
  2. Reintroducing foods. 
    1. How many months did you do full AIP?
    2. Waiting until you are in feeling your best and your labs look good to do reintroductions is ideal. This gives your gut a chance to heal and bring down any lingering inflammation. 
      1. also making sure stress is well managed is important. Don’t do reintroductions during a stressful time in your life. It can likely set your recovery/remission back quite a bit. 
      2. If you have been aip for a month or longer you can consider reintroductions if you have good digestion, you are not getting worse rather than better and you can manage your hashi’s/thyroid problems well. You may still need medication and that is okay. 
      3. Don’t start with foods you know you have an allergy to. 
      4. If you have a reaction to something, it is likely you need to work on healing your gut more. 
    3. How to reintroduce a food
      1. Start with one food, you pick it but here is a suggestion of where to start: 
        1. egg yolks
        2. legumes (green beans and peas)
        3. spices
        4. oils made from nuts or seeds
        5. ghee
      2. Eat the food you pick 2-3 times in one day and then don’t reintroduce another food for about a week. 
        1. start with less than a teaspoon or so of the food you picked and then wait for about 15 minutes. If you notice any symptoms immediately, stop and wait a week or so to try again. 
        2. no reaction, have a small bite, wait 15 more minutes, then a slightly bigger bite, wait for a couple of hours and pay close attention to how you feel. 
          1. symptoms can be digestive, changes in energy, cravings, sleeping issues, headaches, dizzy feeling, runny nose, more phlegm coughing, clearing your throat, itching, aches, skin rashes, mood issues. 
          2. you can eat a bigger portion at a meal on the day you reintroduced it if this reintro went well. 
        3. wait 4-7 days before introducing another food if that went well. 
        4. If reintroducing a spice, you can reintro it in smaller amounts than I just suggested as it is consumed in small amounts. 
      3. You might find that you can tolerate a food on a rotation type basis or just every once in awhile but not everyday. This is okay- it helps ensure you get some variety in your diet. 
      4. Keeping a food journal can be very helpful to try and pinpoint where something went wrong. 
  3. I have not read anywhere about all or nothing with nightshades. Based on the way reintroductions are suggested in the autoimmune protocol community though, it looks like sweet peppers and paprika are introduced in stage three and the rest of them in stage four. 

Day 3 on The Elemental Diet

This is published 2 months after the three days I spent on the elemental diet. I had the post written down but life got in the way and it is just getting out now.

I slept well again. Felt pretty good and energy was good. I was really not looking forward to drinking this stuff one more day. The actual smell of it, even though it smells like vanilla frosting, was becoming repulsive. I can do almost anything for three days though so I powered through.  

I didn’t have my first scoops of Elemental Formula until about 9am. I ended up hurrying to get some things done in the morning and had my second 2 scoops at about 11:00. I took my daughter and her friend to our county fair for the afternoon and ended up with low blood sugar after a couple hours of walking around. I pre made some formula and brought it with but I found myself feeling exhausted. I sat down and drank 4 scoops in about 30 minutes. By the end of the day I was starving so I drank the rest of the last of it by 6pm and thought I would be fine. 

I was not. I was starving by about 8pm. I was shaky and had some serious brain fog. I also wanted to eat everything in sight. I didn’t, but I wanted to. 

We were at a restaurant and sitting outside. It was a nice night. Everything smelled so good which didn’t help the hunger pangs. I didn’t want to ruin all the good work I did for my body so left and went to our campsite and had some bone broth. I had two mugs of it before going to bed and I felt pretty good. 

While the elemental diet wasn’t miserable, I do not wish to do it again any time soon. I think the low blood sugar issues were a problem on days I was more active so I would consider discussing with your practitioner what your activity level is and adjust your caloric needs based on that. 

I did enjoy how I felt for the most part on the diet. I also enjoyed the freedom from having to decide what to eat and what to cook. It was a nice break. I didn’t crave anything until I was super hungry and that was quite freeing. 

My next three days were spent doing a three day cleanse which you can learn about here. If you want to learn more about the functional medicine clinic I work at you can do that here.  

You can read about Day One on the diet here and Day Two on the diet here

Elemental Diet Day Two

After day one I slept great but woke up with a massive headache so I think maybe dehydration and/or detoxification is at play here. I also have a good coating of white on my tongue which means yeast. There is so much sugar in this formula that it can really do a good job of aggravating a yeast overgrowth. 

 I started my day with 2 scoops in 12-13 ounces of water around 9am and finished off a second round of 2 scoops in 12-13 ounces of water with added MCT oil and the herbal supplements to keep the Candida at bay around 11:30 am. So far so good except I am not sure leaving the house is a good idea since eliminations are quick to come and I feel like I need to be near a bathroom.

The surprising thing for me is that I feel really good. My energy today is pretty good. My mood is positive and I don’t feel like just lying on the couch. I am actually getting some things done while working from home. I had several burning eliminations that were basically water and what looked like yeast through late afternoon. The rest of the day was great. 

My second round of 4 scoops or my lunch started around 1pm with two scoops, no extra MCT oil since eliminations are frequent and really watery with what I presume is a lot of yeast exiting the premises. So two scoops with 12 oz of water at 1pm and the second two scoops finished at 4:30 pm with a round of burning elimination loaded with possible yeast and nothing else. I am having a desire for a sandwich for some odd reason but no cravings for anything at all. This formula keeps me feeling pretty…. I don’t want to say satisfied but I don’t feel the need for anything else. I don’t really even miss chewing all that much. That is so weird. I have quite an empty feeling in my gut probably because it is empty and I was out in 84º weather this evening for about an hour and it took about the full hour for my feet to warm up. It felt good to be out in the sun. 

I finished the night off on the couch with 2 more scoops at about 7:45 and then didn’t finish the last two scoops because I just wasn’t hungry and I am getting really sick of drinking the formula and even more tired of the taste. My energy was still good, I had laid on the couch to watch some tv with my daughter. We went to bed around 11:30. I read for a little and went right to sleep and slept through the night. I woke up around 6:30 feeling pretty good. 

Today I did not feel hungry once. I experienced a bit of shakiness from low blood sugar only once but that was because I didn’t have scoops 5 and 6 until late in the afternoon when I should have been having scoops 7 and 8. I had zero food cravings all day long. My energy was level and good. I felt pretty clear headed and was in a really good mood. There was no negative track of thoughts playing in my head which is quite normal. The other nice thing, for me at least, was I didn’t think about food or cooking or what to eat. That was great. Not longing for a certain food was really nice too. I just didn’t think much about it. 

Read about my first day on the Elemental Diet here. 

Let's talk about this diet. What are your thoughts? Do you have any questions?

Have you seen the documentary Food Choices on Netflix?

I was flipping through Netflix looking for a good documentary to watch and came across Food Choices.  When I read the description and realized it was about a plant based diet I was ready to take notes and tell you all about why it was a ridiculous documentary and how you should just not bother watching it. I am not going to do that though because they actually made some valid points in parts of the film. The opinions expressed in this post are just that, I do not make reference to any studies or papers. I would encourage you to watch the film and make an informed decision about what is best for your health by doing a little research and not doing something because someone, including myself, says so. 

I did find a lot in the movie I didn’t agree with but I was so surprised to find there was some parts of the movie that I actually did agree with. 

The movie starts out with a lot of information about how animal protein is really bad for you. How it will raise your cholesterol, cause diabetes and cancer. Dr. T. Colin Campbell, author of The China Study tells us that the amount of animal protein we eat is the problem. He states that too much will stress the kidneys and the liver. He states all the animals we eat for protein are vegetarians and the movie shows a picture of a cow, chickens and turkeys. 

Not all animals we eat are vegetarians. First of all, the natural diet of chickens and turkeys includes bugs which are “animal” protein and chickens will eat mice and other varmints if given a chance. They are NOT vegetarian. Pigs are not vegetarians either. They eat other animals, they eat just about anything actually. 

The movie claims that protein elevates cholesterol, starts heart disease, increases the production of free radicals and stimulates the production of hormones.   Personally, my diet is pretty high in protein and fat and my most recent (spring 2017) total cholesterol was 167. Read my post on protein and fat to learn more about why these two macronutrients are not villains. Bottom line, protein breaks down in to amino acids which help us make neurotransmitters and are the building blocks of the body. You can get protein from vegetables too, I prefer to get some protein from meat and you should know that it is okay for you to get some protein from meat too. 

The next claim was that we are getting too much saturated fat, calories and sodium from meat. If you are eating a high quality piece of meat, you are not getting too much of any of these things. Again, read my post on fat to learn why saturated fat will not kill you. Also, think about this- how can something like saturated fat which is solid at room temperature or colder go plant itself in our arteries as a solid? Isn’t fat broken down and emulsified by bile in our body? Yes it is. Our body temperature is also 98.6º which would keep that saturated fat in a liquid state keeping it from planting itself in our arteries and clogging them. 

The film goes on to vilify milk and dairy products. They are telling you to get your calcium from oranges but they don’t tell you that you would need about 10 oranges a day to get the recommended amount of calcium for an adult. Calcium is found in many vegetables including leafy greens and you don’t need to eat dairy products to get enough calcium daily. The problem with calcium is not that we aren’t getting enough but that we don’t have the proper co-factors (things in our body needed to help us use the calcium we do get) to digest and assimilate calcium. We need to have good digestion, proper pH within the body, good hormone function, enough water, other minerals and vitamins and fat (helps get calcium in to our cells). 

The film calls dairy liquid meat. “A cocktail of growth hormones engineered for rapid growth”. The campaign for raw milk would, of course, disagree with that statement. Dairy products that are not from grass fed and pastured animals would not be on my list of things to consume but if my body tolerated dairy, I would drink raw milk and consume raw milk products occasionally without worrying about the effects. 

Next on the films list of foods to avoid to be healthy was eggs. Some people consider eggs to be the perfect food. Pasture raised eggs are best. Eggs contain a variety of minerals and vitamins and are a great source of high quality protein and contain a complete protein. All the B vitamins are in eggs and contain more choline than any other food. They are a good source for most of the minerals our body requires including selenium and iodine which are important for thyroid health. According to www.whfoods.com, eggs sho no increased risk of heart attack or stroke and they can help increase your HDL, or good, cholesterol. 

Food Choices is telling us that eggs are too high in cholesterol and they show you some very moving pictures of a chicken developing in the eggshell. They also talk about the feed for chickens being full of Genetically Modified corn and soy and the toxin Roundup. They are not wrong about this if you are not buying eggs from a local farmer. Even then the chicken feed may contain corn and soy. It is cheap feed. As long as they are on pasture and getting most of their diet from bugs, you might have to be okay with a bit of supplemental feed. 

The movie moves on to talk about the high amount of omega-3 and omega-6 fatty acids needed in our diet. They say a higher Omega 3 amount in our diet leads to Type II Diabetes. I would bet that processed foods and sugar would be a more likely culprit for most of Americans with Type II Diabetes. The studies are out there at your finger tips. 

Meat will give you Erectile Dysfunction says the movie, because it blocks blood vessels. I think we covered that in talking about saturated fat.  

Low carb diets are all the rage and they claim high carb diets don’t cause weight gain. They say the paleo diet is a copy of the Atkins diet and that was written by people who have not published a scientific paper. They claim low carb diets make you sick and are dangerous. They are in agreement that cutting down on sugar and refined carbs would be a good thing. The paleo community is pretty big, just as is the vegan community. Neither diet is the be all end all for everyone. That is what we need to remember. We are bio-individuals. What works for one person will not work for everyone. 

Their next claim is that many people who are plant based are healthy but there are still a lot of vegetarians who are still sick because they are eating junk food or dairy and some fish. I would agree with the filmmakers about eating junk food. They also say that if you have not given up oil as a vegan and are still fat, then the oil is the reason why you are still fat. “Fat you eat is fat you wear” they said. Again, read my post on fat

They claim a whole foods plant based diet is free. You don’t have to pay for any gimmicks or shakes. I would say that if you are just eating real food, it is not free because you have to pay for it, then you are one step ahead of the rest of the world who is looking for that great organic convenience food to buy. 

I agree with them when they say we ought to be 90-95% plant based. Maybe 80% plant based would be more like it. We could all stand to eat more vegetables, including me. I love how I feel when my diet is mostly veggies with a little bit of meat each day. I have lots of energy, I feel clean inside. I have little bloating and my eliminations are just where they should be. 

They are telling you in this movie that you should not believe “The key to good health is moderation”. They say this doesn’t work. I know it doesn’t work for me. I can’t just have one bite of a sweet treat. I want the whole pan. Moderation might work for you. It does for some people and for some it doesn’t. 

Next on the list is blaming the media for making the Paleo diet credible. The problem was that the media “let both sides speak” in regards to the China Study which has hundreds of references and then interviewed someone on the Paleo diet which was little more than a story book.  The Paleo diet has helped thousands of people feel good just as a vegan diet has. A vegan diet doesn’t work for everyone though. A few more notable folks who really struggled with their health on a vegan diet are Denise Minger and Lierre Keith. I am sure there are people who don’t do well on a Paleo diet too. I just have not heard of them. 

I have to agree with the film when they talk about the nutrition training doctors receive in medical school. It is little to nothing. Doctors are not able to get to the root cause of your health problems because they are being taught pharmaceutical based medicine. This is sometimes necessary but there are other options out there. People on medication long term may have side effects causing other health problems and their overall health to decline. The movie is spot on here. A plant based diet may be very helpful for the short term and maybe long term. It depends on you and your individual biological make up. 

They state the cause and cure for disease is in our hands and that the money is in the drugs. We need to shift our dollars from expensive procedures to education. I could not agree more. 

Supplements- they say it is a big industry stealing your money. I am in partial agreement with them on this. There is no magic bullet supplement. The nutrients you need are in your food. You have to be able to digest and assimilate your food and for that, you may need a supplement. You may be depleted of certain nutrients and need a supplement to get you by until you are able to get them from your food again. 

The big problem for plant based diets is vitamin B12 which is found in animals. One expert in the movie says you can get B12 in a supplement or from fortified foods. As long as you don’t have a methylation problem this might work for you. Again, it is not for everyone. 

One thing I found interesting and quite intriguing is their statement of “what we eat determines how we use the planet”. They said that 98% of destroyed rainforest is used for meat production. This is sad. This is also why I tell everyone I teach and work with to know where your food comes from. Buy local whenever possible. Support your local farmers. They said 70% of farmable land is used to grow crops for animals and not humans. This statistic is also quite sad. 

Another quote from the movie, “It takes 2400 gallons of water and 12 pounds of grain to make one pound of beef.” Cows eat grass. They were evolved to eat grass and not grain so if you stop buying grain fed meat, that will help. “The excrements of 80 billion land animals raised for food each year aren't’ treated and go in to water basins and oceans”. They show pastured cows in the movie after this statement, not livestock in concentrated animal feeding operations (CAFO) which is more likely to be what they are referring to. This can be solved by eating local, supporting local farmers and eating less meat than you might right now. 

“The environmental impact we have is more than just about livestock. it is what we consume, the amount of stuff we acquire, overpopulation, dependance on fossil fuels, etc” says an expert in the movie. He is not wrong. All the packaging in processed foods, the cars we drive the amount of electronics in our households. All of this stuff has an environmental impact on the earth, not just factory farms. 

The movie goes on to attack grass fed beef as a fabrication by the meat and dairy industry to perpetuate the slaughter of animals. They say grass fed beef is even less sustainable because of land shortages and is worse than CAFO’s. I am not sure how they are coming up with this type of information. They do not list resources. I could put two cows on my 8.5 acres and have enough meat to feed my family and the families of two of my neighbors if we all ate meat just a few times a week. Small organic local farms that practice sustainability are better for the planet than CAFO’s in my opinion. 

Over fishing is depleting the oceans. I think maybe this is true. The ocean provides more oxygen to us than trees do. It is a very important ecosystem worth protecting. 

The final point I took away from the movie is that people have eaten animals for 1000’s of years and today there is no reason for us to eat them because it is not essential for survival as it was 1000’s of years ago. The film says we now have a choice and we can choose not to eat meat. 

They say we resist taking in information from places other than the mainstream. I agree with this. Many of my views on health and wellness are not what is considered mainstream. Things that are not mainstream are scary to some and so they choose to believe what is safer.

Lastly, “It won’t matter how healthy we are if the planet isn’t healthy. Stop following the system without questioning it. Vote with your dollars.” I couldn’t agree more. 

Tell me in the comments if you have seen Food Choices on Netflix and what you thought?

Do I Need a Calcium Supplement?

The short answer here is that you may not need one. Most of us get enough calcium in our diets but lack the needed cofactors to use and assimilate the calcium. 

Foods that are rich in calcium

  • Sardines

  • Sesame Seeds

  • Collard Greens

  • Spinach

  • Turnip Greens

  • Mustard Greens

  • Beet Greens

  • Natto (fermented soy)

  • Egg Yolks

  • Dark Meat Chicken.

You do not have to consume dairy products to get enough calcium but if you do, the best sources of dairy calcium are raw milk, yogurt and cheese (Jarlsberg in particular). 

Calcium makes up about 2% of your body weight contributing to bone structure as well as playing a role in controlling muscle and nerve function.  We definitely need calcium but you may not need to supplement with it as long as you are eating a well balanced diet. Too much calcium in the diet can deposit itself in places like blood vessels and as kidney stones in the kidneys. 

While calcium is essential for muscle contraction, magnesium serves as a calcium blocker. It is the calcium in too high amounts that creates a muscle cramp and magnesium that creates the relaxation. So it is important for these two to be in balance especially when it comes to your heart. 

It is not enough to try to replace these minerals that may be lacking in the diet. They need to be in balance and we need to be asking ourselves why there is an imbalance in the first place. 

Some things to look at to see whether or not your body is able to use the calcium in your diet are: 

How are your hormones functioning? Your parathyroid plays a very big role in maintaining blood calcium levels, thyroid hormone decreases blood calcium levels, adrenal hormones control sodium and potassium which have a relationship with calcium and sex hormones play a role in bone structure. Vitamin D works like a hormone in the body. We need it to increase the absorption through the digestive system. More on that later. 

Are you drinking enough water? Good hydration ensures that blood is fluid or thin and free flowing enough to efficiently transport calcium throughout the body. Having balanced electrolytes will help make sure calcium is transferred in and out of the cells. 

Are you getting enough other minerals in your diet? You should not only be looking at the amount of minerals you are getting in your diet (from food) but are they in balance with the amount of calcium you are getting. 

Are you digesting your fats or taking in quality fats?  Fatty acids are needed to transport calcium in to the cells and help increase calcium levels in the tissues. 

Is your digestion working properly? Calcium is only absorbed in an acidic environment and so it needs adequate stomach acid for the body to be able to use it. 

 There are two other factors that come in to play in regards to calcium and our ability to use it properly in the body. 

Vitamin K and Vitamin D. 

First let’s look at Vitamin K which has two forms. K1 and K2. This is a very simplified explanation of K1 and K2 as there are more forms of Vitamin K that play very specific roles in the body but for the purposes of this post I am keeping it simple for you all. If you want to learn about these vitamins in greater detail google Chris Masterjohn. He has made a career out of studying fat soluble vitamins. 

Vitamin K2 Health Benefits

It prevents calcium from going in to all the wrong places, as discussed above, like keeping it out of your kidneys where stones can form and the blood vessels where it can contribute or cause heart disease. It also helps get it in to your bones and teeth where your bones will get strong and your teeth will be able to fight off decay.

It helps you make insulin and helps to prevent insulin resistance. Remember this is when your cells turn the insulin carrying glucose away because they have had too much. In this way it helps to keep your blood sugar stable. It also helps you use energy properly making exercise a little easier and protects you from cancer.   

Vitamin K comes in different forms with K1 being the most well known for helping with blood clotting so you want to avoid supplementing with Vitamin K if you are on an anticoagulant. K1 is found mostly in plants and especially in leafy greens and K2 is found most often in animal products. This is a fat soluble vitamin so you might notice that the animal products it is found in are naturally higher in fat so you can use it. This is why I tell my clients and students to eat their veggies with a little bit of fat so they can actually use the vitamins in the plant. 

Vitamin D Health Benefits

This fat soluble vitamin plays a big role in your overall health by impacting around 3000 of your genes. It turns on or off the genes that prevent or make worse diseases such as cancer, high blood pressure, heart disease, diabetes, MS, gum disease, IBS, colds and flu and many more. 

Much of the population is deficient in Vitamin D, especially those with darker skin and those living in the north. Most of us need about ten times what the Recommended Daily Allowance is (600 IU per day for RDA) and the very best way to get it is by getting sunlight daily or taking a high quality supplement. Be aware though that if you supplement you need to have your levels checked regularly by a doctor because you can take too much. 

Vitamin D helps you absorb calcium and vitamin K2 sends the calcium to your bones, again, keeping it from depositing in the wrong places.  A build up of plaque in the arteries results from a damaged blood vessel having calcium deposited there so that you can remain alive. This is how heart disease begins. A build up of this kind of plaque can result in an eventual heart attack. Remember that sugar and processed foods are what cause the damage to the blood vessels in the first place.  Vitamin K and D work together to protect your blood vessels from this plaque formation. 

If you are taking calcium and vitamin D supplements but are deficient in K, you could be doing more harm than good than if you didn’t take a calcium supplement at all because that calcium is just one part of your overall bone and heart health. 

Bottom line:

  • You may not need a calcium supplement, you are probably getting enough from your diet.

  • You need good digestion.

  • You need to be well hydrated.

  • You need to do some weight bearing exercise like walking or lifting weights.

  • You need those good quality fats in your diet and you need to digest them.

  • You need to optimize your vitamin D intake (and get some sun) and check your blood levels regularly.

  • Get K2 from leafy greens, fermented veggies, or raw milk cheeses

  • Eat a wide and varied diet of real whole foods.

 

Tell me in the comments. Do you take a calcium supplement or a vitamin D supplement? Do you spend time outside getting some sunshine?

 

What to Expect When you Go On a Sugar Detox

 

Locally I teach a class called RESTART®. It is a five week long nutrition program with a three week sugar detox built in to it. I am a sugar addict and have been toying with the idea of giving up sugar for at least the last nine years. I used to work at a fitness center and one of the instructors there didn’t eat any sugar at all except for what was naturally occurring in fruit. None. At. All. I just could not get over how happy she was about it. It was a mystery to me at the time because sugar and sweet treats were my life. I baked almost every week and ate whatever my family didn’t finish. Muffins, cookies, cakes, bars. You name it and I baked it. Except croissants. My neighbor and friend made those and I never got around to making them before I gave up gluten. I always wanted to try to make them though. That and marshmallow’s from scratch. My husband thinks I am crazy but I find it almost meditative to bake. I loved it. Sugar became such a problem for me that I could not make any treats because I would end up eating the whole pan of whatever it was I made. 

So, this idea of giving up sugar sat with me and marinated in my head for nine years. It nagged at me occasionally especially when I started to look at how diet can affect well being. When I started to see a Naturopathic Doctor for my Hashimoto’s, she told me I needed to cut sugar out of my diet. I always said I would try or that I was trying but as Yoda says, “Do or Do Not, There is No Try.”. He was right. I did not give up sugar and didn’t even really try to do it until I was put on a specific diet to heal my gut. No sugar allowed. It wasn’t even that hard to do it when I was told specifically to stay away from it. That lasted for 3 weeks and the chiropractor that put me on it said I didn’t have to be on it anymore. That was all I needed to give myself permission to indulge in something sweet. I don’t remember what it was but I know I went off the deep end and ate too much sweet because my psoriasis came back with a vengeance. When that happened I got so mad and frustrated with myself for “screwing up” that I caused a flare. 

Fast forward a year and I became a RESTART® instructor leading a group of people to detox from sugar and learn about nutrition. I questioned how I could walk through a sugar detox if I didn’t give it up too. 

I gave it up with my first class. I went through the whole detox with them and for me, it wasn’t so bad. I had already given up most refined sugar but was getting my fix through potatoes and a lot of fruit. Yes, you read that right. Potatoes. I replaced my need for a sugar high from sweet treats to potatoes and other starches like sweet potatoes and plantains. Sugar is sugar and your body treats all sugar the same really. It converts the sugars in potatoes and fruits in to energy just like it would a piece of candy. Of course there are nutrients in the foods I was eating so it wasn’t all bad but my body still needed a break and RESTART® gave it just the break it was looking for.

It allowed me to regain control of that demon I had been dealing with my whole entire life. 

If you are wondering if the program is right for you, then keep reading.  On the RESTART® program, you will be cutting out all forms of sugar including most fruits. Preparation will be key to your success. You will be prepping all of your meals for the 3 weeks you are cutting out sugar. There is no way to do this while eating processed junk foods or convenience foods with some exceptions that we discuss in class. You will be given a list of what is allowed and what is not allowed on the plan. We will also share ideas of how to plan our meals so we aren’t left in a jam where we are starving and there is nothing to eat. 

A great tip to remain successful is to tell your friends and family about what you are doing so you can have lots of support. Better yet, enlist a friend to do it with you so you can support each other and be accountable to one another. You will also have the support of the other class participants each week as well as my private Facebook group that is just for RESTARTers. 

The RESTART® program is about adding lots of real whole foods to your diet and replacing all the processed foods in your life. We all have our go to’s and we can all give them up for 3 weeks. 

I am an emotional eater. When I am feeling down or stressed I want to sooth myself with a treat. It might even be a coping mechanism for me. This program forced me to take a look at the reasons I turned to certain foods like sweets. The RESTART® program has helped me learn and to develop a new relationship to food and my reasons for turning to sugar. It is an uncomfortable place to be at times but I came out okay on the other side. 

I have regained control of my sugar addiction. 

Treat yourself in ways that don’t involve food. Hikes or walks, relaxing baths, massages or a yoga class. All of these things can make you feel just as good as a pint of ice cream (better in the long run) without the guilt that usually follows. 

When you cut sugar out of your diet, you will likely experience the “sugar flu” or detox symptoms. It usually happens within the first two weeks and lasts for a couple of days. Mood swings, depression, issues with digestion, skin rashes, muscle or joint aches, less energy. This is the result of toxins leaving your body. You will feel so much better in the end. 

You will also find that things that didn’t seem so sweet before will taste sweet enough to you after the three weeks are up. I had a private client recently who I put on this diet and she did not like green apples. She refused to eat them while on the program because they were too sour. I encouraged her at the end to just try one before she had a naturally sweeter apple. She found that the green apple was significantly less sour to her after the three weeks and she actually enjoyed it. Most of us consume things that are extremely sweet and when we give those things up, our taste buds have a chance to reset and we are able to really taste our food. This reset allows our brain to reset too. It won’t crave the crazy sweet stuff like it used to. 

Real whole foods will be enough. 

We all slip up. It’s okay. There is no guilt in RESTART® about slipping up. Just move on. it doesn’t mean you have to start over. Be kind to yourself. Nobody is perfect. Our motto is “Whatever I eat, I choose it consciously, I enjoy it thoroughly and then I let it go.”

You will see positive changes. Everyone is different but you may experience weight loss, more energy, improved digestion, clearer skin and a clear mind. You just won’t believe how negatively sugar was impacting your whole body. By the end you will feel so great about how you have impacted your health for the good. All in only five weeks. 

Are you feeling ready to give your health a RESTART®? Classes do run regularly but sign up for my newsletter here to stay on top of when the next class is. You can even host one in your home or we can do one via the web. Contact me for more information. 

In Health, 

Stephanie

How isolated do you feel on the autoimmune protocol?

How lonely and isolated do you feel?

I have said it before and I will say it again. The autoimmune protocol is a challenge. I hate that it makes me feel so much better than a regular paleo diet. Believe me, that was way easier to manage than AIP. I have definitely decided though that it is worth the sacrifices I am making so that I can feel good again. I am struggling a bit with sleep this week and I’m sure some of that is residual effects from the “cheat” I had with the gluten free bun and the barbecue sauce on my burger a week and a half ago. We went out for dinner again this past Sunday for my son’s birthday. We went to a chain restaurant where chicken wings are the big offering. My son’s choice. I wasn’t going to make him choose something just so I could have some decent choices on the menu so the chicken wing joint was where the party was at. 

One thing that is super helpful when you are planning an outing such as this is to go online and look at the menu before you get there so you don’t have to worry. My standby at most restaurants is a burger with out a bun but reading the allergen list for this restaurant online showed soy in the burgers. I mostly avoid soy for the principle of it and not because it is something I should avoid. Most soy in the US is genetically modified and I try really hard not to support that industry. You do what you want. That is just my “thing”.  So a burger was out. The other option was the pulled pork with no sauce and no bun. So I brought my travel size olive oil bottle with and ordered the pulled pork and a side salad with no cheese and no croutons. I took the tomatoes off the salad and put olive oil on the lettuce. Then I topped it with the pulled pork. I probably had a spice or two that would not yet be allowed on AIP but I was willing to risk that. My meal was so so. The wings looked way better and while I am not a supporter of factory farming (your shopping dollars say quite a lot when you are purchasing your food) I would have rather had the wings. 

Everyone enjoyed the night out but if I were to be completely honest, I am not over feeling like I am stuck in this rabbit hole of not being able to enjoy food like I used to. Food was my life. I used it to comfort myself. I baked because it was therapeutic and I ate because it temporarily made me feel good. To me, baking and cooking for my family was a way to show I loved them. I enjoyed going out for dinner with friends. Food in some way or another is the foundation for so many social gatherings and I can no longer participate. We are invited to a birthday party in a couple of weeks and there will be nothing for me to eat. I will have to eat ahead of time or I will have to bring my own food. I don’t have a problem with that for the most part. I guess I feel a little envious that I can’t just be normal. If I am having a little pity party for myself I would even go so far as to say it just isn’t fair that I can’t live my life like everyone else. 

I made this choice to begin the autoimmune protocol. I knew in my gut it was the next step in my healing but there is still something missing. I just now have to decide if I want to spend thousands of dollars to figure out what is going on. My gut, again, will tell me that it is heavy metal toxicity. I grew up with a mouth full of mercury fillings and only recently had them removed and replaced with white BPA free fillings. I have been slowly and gently detoxing the mercury over the last year with a clean diet, high doses of vitamin C, regular infrared sauna and clay baths. 

Now, I guess I just have to be patient and wait. 

What if you are doing “all the right things” and still not getting or feeling better. What do you do then?  We have to take a look at the rest of our life and see what is going on. Our cells act the way we think. I often think negatively and my cells react to that. Have you ever forced a good mood on yourself by smiling even when you don’t feel like it? Try it once. You will feel uplifted. Your cells will also respond. Our minds are powerful things and we do have some control over how we feel. Fake it til you make it. 

What about your relationships? This is a big problem for me. I am alone a lot. I have kids to care for by myself a lot. My closest and dearest friend lives 4000 miles away. Needless to say, we don’t get to spend a lot of time together. It is difficult to call her up and meet for coffee. Being alone doesn’t have to mean being lonely but I often am both of these things and that has affected my health big time. When I am with people, I have more energy and I feel better. When I am teaching my nutrition classes like RESTART®, I usually come home with a little pep in my step. This is a big clue to me that I need to have more contact with the outside world. 

How about you? What has been your biggest struggle in your health journey, autoimmune protocol or not? Do you feel isolated having to restrict so many foods? What keeps you going?

I would love to hear from you. Leave your answers in the comments or shoot me an email. 

I am about nine weeks in. 

All the best to you, 

Stephanie