The experts I love to learn from
Dr Mark Hyman- The Doctor's Farmacy
Shawn Stevenson - The Model Health Show
Dr. Mark Hyman is a renowned family physician and a leading figure in functional medicine who advocates for food as medicine to prevent and reverse disease. He is the founder of the UltraWellness Center, Director of the Cleveland Clinic Center for Functional Medicine, and the author of multiple New York Times best-selling books, includin
Dr. Mark Hyman is a renowned family physician and a leading figure in functional medicine who advocates for food as medicine to prevent and reverse disease. He is the founder of the UltraWellness Center, Director of the Cleveland Clinic Center for Functional Medicine, and the author of multiple New York Times best-selling books, including "The Blood Sugar Solution". Hyman hosts the popular podcast "The Doctor's Farmacy" and has been a medical contributor to various television networks, promoting the idea that food choices profoundly impact one's biology and health.
Shawn Stevenson - The Model Health Show
Shawn Stevenson - The Model Health Show
Shawn Stevenson is the creator and host of The Model Health Show, featured as the #1 Fitness & Nutrition podcast on iTunes. He's the best-selling author of Sleep Smarter, a nutrition expert and founder of Advanced Integrative Health Alliance, where he has helped clients reverse chronic illnesses, achieve stunning levels of fitness, and l
Shawn Stevenson is the creator and host of The Model Health Show, featured as the #1 Fitness & Nutrition podcast on iTunes. He's the best-selling author of Sleep Smarter, a nutrition expert and founder of Advanced Integrative Health Alliance, where he has helped clients reverse chronic illnesses, achieve stunning levels of fitness, and lose thousands of pounds collectively. Shawn's wellness journey began with a devastating illness at the age of 20 - diagnosed with an "incurable" spinal condition known as degenerative disc disease while in college. Seemingly overnight he was in excruciating pain and lost a great deal of function in his leg. His spine was deteriorating at an alarming rate - coined by his doctor of having the spine of an 80-year old person. He was living with excruciating pain. In the years that followed, expert after expert shared a grim prognosis. There was no cure, only advice on "managing" the disease - taking it easy, wearing a back brace and taking a variety of prescribed medications. That's when Shawn stopped accepting his perceived outcome and took a proactive approach on improving his health & well-being. He devoured content related to health and the human body, changed his diet (even though his doctor insisted that it wouldn't have any impact) and adopted a specific exercise regimen. Gradually, his body began to transform and the pain disappeared. Months after, scans of his spine revealed that Shawn not only regenerated a significant amount of spinal tissue, but that two herniated discs had retracted on their own. University peers noticed Shawn's physical transformation and continuously asked him questions, seeking answers to their own chronic ailments... inevitably breathing life into Shawn's personal mission of helping others achieve the health and well-being that they rightfully deserve. These days, Shawn puts his heart and soul into creating eye-opening episodes, beyond textbook knowledge, to empower millions of listeners to create amazing relationships, master financial health, and strengthen physical, mental and emotional fitness. Shawn interviews world-renowned experts on the topics of health, fitness, nutrition, personal development, and insights to help his audience live their best lives.
Andrew Huberman - Huberman Lab Podcast
Andrew Huberman - Huberman Lab Podcast
Andrew Huberman is a neuroscientist, a tenured professor at Stanford University School of Medicine, and the host of the popular Huberman Lab podcast. He is a leader in the fields of brain development, neural plasticity, and brain function, with research published in top journals like Nature and Science. His work uses tools like optogenet
Andrew Huberman is a neuroscientist, a tenured professor at Stanford University School of Medicine, and the host of the popular Huberman Lab podcast. He is a leader in the fields of brain development, neural plasticity, and brain function, with research published in top journals like Nature and Science. His work uses tools like optogenetics to understand neural circuits, and he is recognized for his ability to translate complex science into practical applications for mental and physical well-being.
Come nerd out with me!
Patrick McKeown - Oxygen Advantage
Patrick McKeown is creator, CEO and Director of Education and Training at Oxygen Advantage®, Director of Education and Training at Buteyko Clinic International and President of Buteyko Professionals International. He is a leading international expert on breathing and sleep, and author of bestselling books including The Oxygen Advantage.
Patrick McKeown is creator, CEO and Director of Education and Training at Oxygen Advantage®, Director of Education and Training at Buteyko Clinic International and President of Buteyko Professionals International. He is a leading international expert on breathing and sleep, and author of bestselling books including The Oxygen Advantage. His focus — to empower more people every day to breathe better, feel better and achieve their potential.
Patrick’s interest in breath training began when he discovered the Buteyko Breathing Method, aged 26. After a lifetime of asthma medication and inhalers, he found immediate relief from his symptoms, and has remained asthma-free ever since. He traveled to Moscow, Russia, to learn from Dr. Konstantin Buteyko, and was accredited to teach the Buteyko Method in 2002.
Dr Mark Burhenne -Ask the Dentist
Dr. Mark Burhenne is a practicing family and sleep medicine dentist with nearly 30 years of experience, known for his patient-centered, preventative approach to healthcare. He founded the educational website, Ask the Dentist, and authored the #1 Amazon bestseller The 8-Hour Sleep Paradox. His career shift to "functional dentistry" was mo
Dr. Mark Burhenne is a practicing family and sleep medicine dentist with nearly 30 years of experience, known for his patient-centered, preventative approach to healthcare. He founded the educational website, Ask the Dentist, and authored the #1 Amazon bestseller The 8-Hour Sleep Paradox. His career shift to "functional dentistry" was motivated by a personal experience with sleep apnea, leading him to focus on treating root causes and promoting overall health through a whole-body approach, which includes creating Fygg Toothpaste.
Camille Zenobia, PhD & Johnathan Dornell, PhD - Let's Get Oral
Camille Zenobia, PhD & Johnathan Dornell, PhD - Let's Get Oral
Camille Zenobia, PhD - Her background is as a PhD in Microbiology. Her interest is in how and why some people, exposed to the very same pathogen, can get really sick while others seem protected. Her journey into health & wellness landed her in the oral cavity where we are learning real time how our immune system is learning from foods we
Camille Zenobia, PhD - Her background is as a PhD in Microbiology. Her interest is in how and why some people, exposed to the very same pathogen, can get really sick while others seem protected. Her journey into health & wellness landed her in the oral cavity where we are learning real time how our immune system is learning from foods we eat, microbes that live in us, and environmental impacts.
Johnathan Dornell, PhD - Jonathan Dornell is an entrepreneurial biochemist and microbial ecologist dedicated to the advancement of personalized health technologies. With an original interest in practicing dentistry, Jonathan instead indulged his curiosity about the oral microbiome by focusing his doctoral research on understanding the ecological interactions between the opportunistic pathogen Candida albicans and oral bacteria found in plaque-forming biofilms. This training experience laid the foundation of his personal and professional journey to help society better understand the role of the microbiome in oral health and nature.
Products I love
Nano-Hydroxyapatite Toothpaste
Most mouthwash is BAD and unnecessary
I'm highly protective of my body's microbiomes so we aim to avoid products that are not formulated to support them and often times destroy them causing an imbalance called dysbiosis. There are many great nHA based toothpastes out there, this is the one I currently have in my house but I've also used Boka and Risewell but others I haven't tried. Concentration is key!
Most mouthwash is BAD and unnecessary
Most mouthwash is BAD and unnecessary
Unless you suffer from clinical dry mouth which can be from a variety of sources, primarily but not limited to, medications, YOU DO NOT NEED MOUTHWASH. I know, big shocker. How many times have people gone to their dental checkups and are told they should use a mouthwash? Back to, what are we really taught in school about these products, t
Unless you suffer from clinical dry mouth which can be from a variety of sources, primarily but not limited to, medications, YOU DO NOT NEED MOUTHWASH. I know, big shocker. How many times have people gone to their dental checkups and are told they should use a mouthwash? Back to, what are we really taught in school about these products, their ingredients and mechanisms of action? Nothing. It all comes back to the oral microbiome and keeping it in homeostasis or in balance. Most mouth rinses or washes are low in pH which is bad for the mouth and most are anti-microbial but they're not targeting just the bad guys, so all the good free-floating bacteria are being killed when the worst ones live below the gumline and mouthwash can't touch them anyway. Super backwards.
A 2019 study in Frontiers in Cellular and Infection Microbiology showed that twice-daily use of antiseptic mouthwash significantly reduced oral nitrate-reducing bacteria and was associated with a rise in systolic blood pressure (~2–3 mmHg).
Earlier research (2013, Free Radical Biology and Medicine) also found that chlorhexidine mouthwash increased blood pressure by reducing salivary nitrite.
These studies suggest a possible mechanism: long-term daily use may blunt the blood pressure–lowering effects of a nitrate-rich diet.
I see it routinely that another member of the dental practice sells a patient Chlorhexidine or Periogard without proper instructions that its to be used only for specific situations and only up to two weeks at a time max! These patients are using this stuff as everyday rinse without proper education from their dental staff. Its frustrating for myself and the patient. It took forever at a previous practice for me to get HQ to understand we cannot be giving all patients alcohol based rinses and to get them to at least order alcohol free versions. We do what we do without re-evaluating often enough. Dangerous!
Basically we have various bacteria in the oral microbiome that are considering nitrate-reducing. They convert nitrates from foods into nitrites which are then converted into NO (Nitric Oxide) which is responsible for blood vessel dilation. So when we kill these bacteria with ANTI-MICROBIAL rinses routinely, this conversion never happens and blood vessels are not dilated.
We do not need to be minty fresh all the time to avoid bad breath. I don't wear perfumes because of the chemicals but that doesn't mean I stink. I still shower (with toxic free soaps) and use aluminum free deodorant and smell just fine. Floss and brush routinely to prevent fueling bad bacteria and helping out the good guys, who are also preventing bad breath!
Oil pulling is something that can be very beneficial for many situations but even I do not do that. I don't think we should be putting anything in mouth, other than toothpaste, routinely. Keep it clean and let it be.
Chewing Gum
Chewing Gum
I'm a huge supporter of chewing gum as long as your jaw joints aren't feeling fatigued or sore from it. We keep this brand in each of our vehicles and in my son's backpack. I also keep some at my in-laws where my son may have a few more 'sweet treats'. Swish water and chew this after! Ahh grandparents, its their right to spoil a little. S
I'm a huge supporter of chewing gum as long as your jaw joints aren't feeling fatigued or sore from it. We keep this brand in each of our vehicles and in my son's backpack. I also keep some at my in-laws where my son may have a few more 'sweet treats'. Swish water and chew this after! Ahh grandparents, its their right to spoil a little. Spry is another great brand as well. I simply like the smaller packages Pur offers.
When I was a kid, I remember the commercial, "If you can't brush, chew Trident." While the concept is spot on, I don't buy Trident, Orbit, or Ice Breakers, etc because last I looked, they all use artificial sweeteners and colors. No thanks. I'm aware the levels are low but toxins are everywhere so when I can make a choice, we avoid them.
Chewing gum stimulates saliva, provides stickiness to pull particles off/out the tooth structure and the xylitol (natural sweetener) helps to kill S. mutans and others which cause decay by creating acids. Saliva flow helps to quickly balance the pH and remineralizes teeth.
Things to consider
Coffee - Yes Please!
I'm a coffee person. No, I don't drink it for energy (I don't need more energy, just ask anyone who knows me) I just like it! I typically prefer my coffee black but if I feel like something sweeter, I add CLEAN bone broth based powder for additional protein, nutrients and flavor. WAY better than these corn syrup, artificial flavors people
I'm a coffee person. No, I don't drink it for energy (I don't need more energy, just ask anyone who knows me) I just like it! I typically prefer my coffee black but if I feel like something sweeter, I add CLEAN bone broth based powder for additional protein, nutrients and flavor. WAY better than these corn syrup, artificial flavors people are drinking. (You can get a discount code to Four Sigmatic, my current brand, if you listen to Shawn Stevenson too.)
Paleo Valley is another brand of coffee that I love, I'm currently using their protein powder as well. I add it to coffee, pancakes/waffles, smoothies, protein balls and more!
Did you know that many coffees have mold, mycotoxins, heavy metals, pesticides and other toxins. WHAT?! If buying the clean stuff all the time is a budget issue, alternate, get it in when you can. Cleaner swaps here and there are better than never.
Biometric Scale
If you're still weighing yourself with a scale that provides nothing more than a number representing your gravitational pull to the earth, you're seriously missing out.
I bought my biometric scale through the FSA store a few years ago when I had to hurry up and use my benefits or lose them and it was one of the best things I've ever purch
If you're still weighing yourself with a scale that provides nothing more than a number representing your gravitational pull to the earth, you're seriously missing out.
I bought my biometric scale through the FSA store a few years ago when I had to hurry up and use my benefits or lose them and it was one of the best things I've ever purchased.
I remember a co-worker years ago making the comment, "Hey, I'm down one pound today!" I could tell she was super excited so I told her congratulations but my first thought was, are you dehydrated?
My own experience has shown that even sometimes when my overall number on the scale went up a little bit, the breakdown showed my hydration, protein and muscle mass all went up, while my visceral and subcutaneous fats went down. I'm at a weight were I don't need to necessarily lose a ton of it, but need better balance of what that weight represents. I'm okay if my number doesn't change a lot as long as the right markers are going up and the bad ones going down. Its a serious game changer. Get one!
Electrolytes
Electrolytes
While I'm mainly a coffee and water girl, there are times I want to ramp up my hydration and this is the brand of choice for me. Four out of the six people listed up top will have a coupon code for a discount and even a free sample pack of LMNT. It IS salty, as salt is an electrolyte so I like to mix it with about 30 ounces of water. LMNT
While I'm mainly a coffee and water girl, there are times I want to ramp up my hydration and this is the brand of choice for me. Four out of the six people listed up top will have a coupon code for a discount and even a free sample pack of LMNT. It IS salty, as salt is an electrolyte so I like to mix it with about 30 ounces of water. LMNT is supported by oral health specialists as well because it does some of what the mouth needs for proper health.
My husband does not like the saltiness of LMNT so I buy him Ozenke brand off Amazon. He used to drink a glass of OJ every morning with slice of toast despite me warning him that his pancreas was getting hit hard every morning by doing this. I tried to tell him without 'mothering' him how all that sugar, especially on an empty stomach is JACKING his glucose levels and insulin output, but it wasn't until we watched a documentary on health myths that covered just that, OJ and toast for breakfast, he went, "Huh."
For someone like my husband who does not drink coffee and wants something to wake his mouth up, EVERYDAY, its gotta be clean and its gotta taste good without breaking the budget.
Quality relationships, fun and downtime matter too!
God
How to care for our body is all spelled out in the Bible, even fasting to reverse disease. It is written, "Cast all your anxiety on Him because He cares for you." How many times does He say to not stress, do not worry? And look at what happens to our bodies when we don't listen to Him. Disease. Dysbiosis.
When we treat our bodies the way God intended, we are so much better off. God built an amazing and complex machine but how to care for it isn't complicated. Our culture encourages us to go against what is right for the brain and body and look at us! God IS the Almighty scientist. There is no, God vs Science, they are one and the same. I threw my Bible away my sophomore year of college because I thought I was too smart for that. What a joke. There is geographical and anthropologic proof of that the Bible is indeed a history book. God keeps my life and my marriage on track and I don't know how people get through this painful life on earth without faith in God. He is indeed our rock and our salvation.
Togetherness
Togetherness is vital for health and longevity because it lowers stress, enhances emotional and cognitive well-being, promotes healthier lifestyles, and boosts physical health by improving cardiovascular and immune systems. Social connections act as a buffer against stress and provide a sense of purpose and belonging, all of which contribute to a longer and healthier life.
Life often gives us more than we can bear by ourselves, so we learn to depend on God’s strength and community instead of our own. Its important that we surround ourselves with people who feed our souls, inspire and motivate us because this world is full of endless temptations towards poor choices everyday.
Christians often refer to living a God-centered life like 'going to battle' every moment of everyday, tempted to fall into sin at every corner. We will fail and fail again, but Jesus died so that burden has been taken away. Out of love, gratitude and respect for Jesus and one another, we can still try. Agape. Build up your 'army' for the support we all need to get through this life!
Physical Activity
My second half marathon. I don't run that distance anymore but I still lift weights, walk, hike, jog and move my body with intention to optimize its ability to keep me healthy!
Just because I don't run those long distances anymore doesn't mean I have to give up.
Pick the physical activity that YOU'LL STICK WITH. Walking, especially after meals can be very beneficial, dancing, swimming or just being intentional with moving our bodies. Physical exercise is necessary for mental health as well. Muscle is necessary at every age, especially AS we age so try to lift something heavy, not too heavy but make yourself work so your body knows you're still needing those muscles.
While downtime is necessary, again lets hold ourselves accountable. Sometimes the hardest part is getting started but then we can become addicted to that dopamine release we get from treating our bodies the way they were intended and we are supposed to MOVE.
Friends Like Family
The company we keep has a great impact on our choices. Its said that our peers have a greater influence than those that live with you. Life is short. Make time for people who support your goals and do not bring you down.
Eating Meals TOGETHER
Studies have shown that even THREE MEALS A WEEK sitting down together as a family decreases over consumption of junk and increases healthier choices. It keeps us connected and gives us a chance to talk about our day. Put away the phones and turn off the TV and connect with those around you more often than not.
Downtime
Whomever said, "I'll sleep when I'm dead" did NOT understand the human body. While we do need proper sleep for detox, healing, etc what we do to our brain during the day can impact our sleep quality. Its an overwhelming world with busy schedules and even extroverts like myself need a little alone and downtime. THAT'S OKAY AND EVEN NECESSARY. Be sure to carve out time for yourself when you can, try to make it a priority. SELF CARE IS NOT SELFISH.