Thyroid hormones can be confusing. Confusing to understand what they mean, confusing to know what they do for us - but one thing is for sure, when they are out of whack, we can tell!!
I wanted to share a video that explains the different hormones so you can have it available to refer back to. I have to put the disclaimer out there that if I am not your practitioner, please do not take my word for it. I always take both lab results and symptoms into consideration when coming to a decision about treatment plan with my patients. I think it’s super valuable for you to know your numbers and what the hormones mean so you can get to fixing them if the need it 😃
Please let me know if you have questions - you can DM me if you need to.
*slide shown in video is from the Institute For Functional Medicine
Hashimotos officially in REMISSION!! 🙌🙌 I’ve literally been dancing with joy since the moment I saw my TPO antibodies are below 34!!
I remember back to almost 2 years ago when I first got the answer that an autoimmune condition was the reason I was feeling so miserable. •
Excessive Hair loss ☑️ Heavy menstrual cycle ☑️
Weight gain ☑️
Fluid retention ☑️
Extremely Dry skin ☑️
Cold intolerance ☑️
Loss outer 1/3 of eyebrows ☑️
Major brain fog ☑️
The list could keep going, but the point is that all of these symptoms resolved and I got my health back. It took some work, fixing the issues with my gut, fine tuning my nutrition, graduating from school so my stress levels dropped, and giving my body the rest it needed for repair. •
I felt the pressure was on, getting my labs drawn, because here I help people everyday to work towards optimizing their health and figuring out what is fueling their autoimmunity - I better be able to do it for myself. •
I was nervous because over the holidays I started experiencing some of those symptoms again, but that is why I knew I needed to get back on track with my diet with avoiding foods that I know cause inflammation in my body.
The Elimination Diet is the best place to start to see if there are foods causing your body problems. You can find this diet in the link in my bio 💕
What is your comfort zone?
My comfort zone has never been in front of a group of people. I understand when it comes to comfort, we need to be mindful of boundaries. But I also feel that in order to grow and change or evolve, that it may take stepping outside of our comfort zone and doing new things or things we may not be entirely comfortable with. If we change nothing, nothing will change.
Anybody who knows me, or who has ever seen me talk in front of a group,knows that I go red in the face, I have a hard time breathing, my mouth goes completely dry, I lose my train of thought....I’ve been a total mess in the past! 😬 But I have continued to step in front of people because I want to share what I know. I’ve done a lot of research and training and it would be selfish of me to keep it all to myself! I hope that I’m becoming more pleasant to listen to or watch 😂 but I feel like I am making progress and I am hopeful that one day I may even be able to do a little jig while I’m up there! 💃🏻
This mornings’ event @corelife was awesome! We covered a lot of good info on gut health and nutrition. It was fun to get out in the community, meet new people and help answer questions they had. We will do more events like this in the future, so keep an eye out or DM me if you are interested so I can let you know when the next event is.
What fears have you overcome? What worked for you in helping you overcome them? Let me know in the comments 👇 I’d love to share helpful advice!
Here’s to 2018 and trying new things!! 🍻
First rule to exercise - start with a dance!💃🏻 🙌 Always, always - I love dancing (I’ve got me own style 😂) but it gets my heart beating, muscles warmed up and puts me in a good mood. 🎶
This is Day 1 of #moveyobody#nourishyobody for anybody who wants to jump on board (follow the link in my profile).
The key to making exercise fun and part of your daily life, is finding something that you can “enjoy” that pushes you a little more then what you’ve already been doing. So if you have been doing zero exercise - make a goal to go for a 30 min walk everyday (especially with the mild weather we’ve had in Utah). Just start somewhere that does not feel like torture, otherwise it’s too hard to want to do it again tomorrow, right?
Maybe you want to sign up for a community event - that will help you work towards something, hold you committed and accountable. That’s actually how I got started on my consistent exercise journey. My siblings and spouses and I all signed up to run The Ragnar Relay back in 2009. It was so much fun training together and then completing the race together! We went on to run 7 more relays together after that 😄
I like to keep things switched up with my workouts. I still run, but now only once a week. I love yoga, weights and workout videos (biking, hiking, snow shoeing when I can).
I promote healthy lifestyle choices to my patients at the clinic. I recommend exercise and nutrition, adequate sleep and stress coping because these are things I know work in achieving optimal health because I apply them in my own life. I have walk the talk! (Or is it walk the walk??😂)
One of my goals for 2018 is to help 100,000 people make pain and disease optional. Whether that is in my clinic or through social media - I feel like I have something to share that may help.
The place I prefer to start with somebody experiencing any type of symptom, is diet. I know every BODY is different so there is no “one diet fits all”. That is why I recommend starting with an elimination diet, so YOU can identify which food (if any) is contributing to your symptoms. If you finish the diet and did not see a change in symptoms, or maybe they improved but are still there - that is when we need to investigate further.
I launched a challenge last week and received good feedback it wasn’t clear that it was a FREE challenge or that you do want to participate, you just don’t want to post it on your personal page for friends to see. Well, that made complete sense to me - so why don’t we switch things up?
The Elimination Diet, created by the Institute for Functional Medicine, is available for FREE download in the link in my bio. I will go live tonight to give you more instruction on the diet - it is not a “weight loss” diet, but most people do lose weight because their body is letting go of inflammation caused by these foods, hormones start to balance and metabolism picks up. This is not a macro counting, calorie restricting diet, so for those who cannot afford to lose weight, eat as many calories as you want 😄
I will be posting daily either in stories or on my page about the foods that I’m eating or the exercise that I’m doing to help provide motivation and ideas. The Elimination Diet goes for 21 days until you start to add foods back in. I will be participating with you ❤️.
If you want to be entered to win the FREE Functional Medicine visit, please tag in this post, somebody you feel could benefit from either the diet, getting ideas for moving the body, or who might be interested in a free Functional Medicine visit (45 min phone visit). You will receive an entry for each tag.
If you have been trying to figure out what is going on with your Health - THIS is a GREAT place to start! (See comments)
FREE Workshop presented by @eastwesthealth_pg at @corelifeeateryut in American Fork next Wednesday, January 10th at 9:30 am. Join us to learn more about food allergies and sensitivities, gut health and using whole foods to nourish and repair the gut as well as nutrition that is recommended for optimal health. ALSO, if you’ve never tried Qi Gong for meditation or a form of exercise, you should definitely come because @ryankillarney will lead us in an introductory flow 😄
*Follow the link in my bio to register (workshop is free and you can enjoy lunch after for 50% off 🙌)!
I’m so lucky!! I get to work with my sister every day! We are 13 years apart but we are so close 🤗. I may be older, but I can still give her a competitive game of basketball 😉
You guys! This is one of our patients @eastwesthealth_pg and she is one of the cutest most intuitive little 7 year olds I’ve ever met!! After having dealt with Asthma, Allergies and Eczema (a classic triad), she has made HUGE progress in all three categories with mainly just diet change! Listen to her talk about listening to her body and wanting fermented foods!! Yay for building good gut bacteria for overall health! 🙌 Way to go Avery!! (Even if it doesn’t taste good 😂😝) #
*(I received permission from her mom to repost this video)#Repost @tiffanydansie (@get_repost)
When your 7 year old tells you, “I feel my body telling me that I need that,” 9 months of the #aipdiet feels worth it!! Truly amazing since most adults aren’t this in tune with their bodies!
Avery doesn’t think the raw, fermented Sauerkraut tastes good, but she could immediately tell it was something she needed.
It has been 40 minutes since she finished a small bowl and she’s asking for more... and she still thinks it tastes gross. 🙌🏼 I am a firm believer that sometimes what our bodies need, is not what tastes good. Of course she would rather eat brownies, cookies and ding dongs all day!! (#dairyfree of course). But those won’t help heal the body from the inside/out.
Disclaimer: We have Avery eat according to the #aipdiet because we are trying to heal the little girl’s gut. She suffers from life threatening food allergies, asthma, and eczema. Sometimes extreme diets are medically necessary!
@ryankillarney @alyssafnp @east_west_health @eastwesthealth_pg
Detox, detox, detox. I think I’ve heard or seen that word more the past week than I have in years past, is it something you are thinking about doing in the new year after having enjoyed all the holiday treats?
There are so many detox options to choose from - how do you know if they are safe, or even healthy for your body?
What are some key factors to include in a detox? And when is an optimal time to do one? .
Join me tonight at 8:30pm for a live discussion on a whole Health detox - something I feel is SO valuable! Not just a liver detox - but the whole system! And not just a physical detox, don’t thoughts and mental health play a role in our health and ability to hold onto all things toxic?
The recording will be available for 24 hrs if you can’t make it live. DM your questions or comment below so I can make sure to cover them tonight!
Well, one thing is for sure, I am no model. Hand placement may be all wrong here, but hey, I have my own style 🙈.
A topic I am becoming more passionate about is self care and self love. It’s so easy as women, mothers and wives to put others’ needs before our own. Maybe it comes from being taught to be selfless, which I appreciate and find huge value in! But, I also see women (and men) day after day in my clinic who have been sacrificing to help others and unintentionally neglecting their own needs until it has finally taken a toll on their health.
Make time to take care of yourself too. Maybe sleep is not an option if you have little ones who wake you up at night, but if you don’t - then quality sleep should be a priority! 💕
Find time to move your body in a way you enjoy, everyday. Dancing, stretching, yoga, weights - whatever it is, use your muscles, allow movement in your joints, get the blood flowing, sweat and enjoy that feeling that comes from being able to move your body. Exercise does not need to be a punishment. Look at movement as a gift! 💕
Nourish yourself with foods that will support your body, provide you with the energy you need to take care of your family, and boost your immune system to keep you healthy.
Take time for you. What is your passion? What is your hobby? Do you have an outlet to express yourself and contribute to your continued growth? Even if it is for an hour once a week - it’s such a valuable tool that can help rejuvenate you, keep you sane and move you forward.
Intermittent Fasting: Giving your digestive system a rest for 15-18 hrs, 2-7 days a week.
This is not a low calorie diet! I want to promote healthy eating habits. So this does not mean starving yourself. Listen to how your body responds. If you need to gradually increase the length of fasting time, that’s ok too. Just make sure that the 6 to 9 hours you are eating throughout the day, the foods you are giving your body are packed full of nutrients. Fruits, veggies, healthy fats and good sources of protein.
1️⃣ Helps to promote burning fat as a fuel source instead of glucose. (*Muscle is preserved as long as you are not doing calorie restriction). 2️⃣ Improves insulin resistance (prediabetes, Diabetes II, PCOS).
3️⃣ Improves cholesterol levels
4️⃣ SIBO treatment/prevention
5️⃣ Lowers inflammation
6️⃣Supports brain health
7️⃣ promotes weight loss
Caution: If you have struggled with an eating disorder, fasting may retrigger that. Avoid if you are pregnant or nursing. Also consult a practitioner if you have hypoglycemic symptoms or adrenal issues.
Today marks my last day in the Salt Lake clinic. I’m gonna miss working with these girls and everybody else in Salt Lake, but this also means full-time in the PG clinic and no more battling rush hour traffic 🙌.
Love you @east_west_health Salt Lake!! 💕
One thing I have realized recently is: I need to cut myself some slack! You’ve heard the phrase “we are our worst critics” - and as I meet with patients and reflect on my own life, I have to agree.
Today, instead of looking at your short comings and being hard on yourself for falling short, pat yourself on the back for all the good you’ve done!
Instead of feeling bad for not hitting your goal of 5 workouts last week, or eating that holiday treat - praise yourself for getting the 3 workouts in, and smile for the days you got your veggies in.
Life can be hard enough without all of the pressure and guilt we put on ourselves. Take a moment to celebrate the successes and accomplishments you have achieved no matter how small they may be! 💕
Interesting fact: Autoimmune conditions (MS, Lupus, Hashimotos etc...) often improve during pregnancy due to an increase in hCG. This increase suppresses the immune system to allow the mother to carry a baby without the immune system recognizing it as foreign. Nature in miraculous ❤️
It may be well known that if you start oral birth control, you may experience mood fluctuations or weight gain, but I don’t think it’s well known the other potential side effects that can come from this teeny tiny pill.
👎nutrient deficiencies including folic acid, vitamin B2, B6, B12, vitamin C, Vitamin E, magnesium, selenium and zinc.
(Talk about energy depletion and potential thyroid hormone problems!)
👎 amenorrhea after stopping bc (absent or irregular menstruation, which indicates something is out of balance).
If you have taken oral birth control and are experiencing any of these concerns, I recommend the following.
1️⃣ Optimize nutrition. Replete those lost nutrients either through foods or supplements. Chelated Magnesium 400mg/day, zinc 20-30mg/day, selenium 200mcg/day, Omega 3’s, fat solubles A,D and E,B-complex.
2️⃣ Rebalance hormones. This may be done with a high quality, safe liver detox. The liver is responsible for metabolizing and converting major hormones, it needs some love and support. I have a post several months back with a recommended detox.
3️⃣ Stress coping. Stress plays such a major role in our hormone balance. Have you ever noticed in highly stressful situations your period may be either delayed or start when it’s not even close to being on time?? Make sure to give yourself love and relaxation. Yoga, meditation, music therapy, time in nature, time in a hot shower, time in bed - whatever allows you to relax and take a break from stress.
4️⃣ Circadian rhythm. If you want your menstrual clock to be on time, your circadian clock should also be balanced. This is your wake/sleep cycle. Be consistent with your time to bed and time to wake. Get enough sleep. Exposure to light during the day, especially early in the morning when waking and limit blue light when getting ready for bed.
Postpartum Depression is heartbreaking. Especially when we hear of another new mother in the community who has lost her life to such a tragic condition. It may be difficult for some to understand if they have never experienced this or any form of depression. After the birth of my first baby, I did have PPD. At the time I did not understand why I was feeling the way I did. I figured it was because of the dramatic life change I had of going from no children, to now having a new little baby that I was staying home full-time to take care of. It was winter, I was isolated and my baby had colic. I cried and held my baby day after day, and sometimes just let her cry in her crib because it was so hard to cope. I’m grateful to have made it through those difficult months, but it is so extremely sad that not every mother does.
Raising awareness about PPD is so important so that women, and families of women, can recognize the symptoms and hopefully seek help. Please seek help! Do not isolate yourself. Surround yourself with those who love you and support you. Do not feel guilty about asking for help - for yourself or help with the baby.
Symptoms may include: insomnia, low mood, lack of appetite or difficulty bonding with the baby.
If you have had PPD before and you may have another baby at some point, I recommend considering a treatment that may help. PPD can be triggered by the sudden drop of progesterone. Progesterone is quite elevated during pregnancy. When the baby is born, progesterone drops. Progesterone is our happy hormone. (A woman who has depression may recognize her depression improves during pregnancy - this is likely due to the increase in progesterone). I have prescribed bioidentical progesterone replacement for a few patients with history of PPD and it has greatly helped them. It may not be the answer for every PPD woman, but it may be worth a try.
My heart goes out to those with depression or postpartum depression and all families affected by those whose lives have been lost to depression.