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Thera360 Plus: my portable full-spectrum infrared sauna from Therasage (better sleep and digestion, more energy, and even more joy!)

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thera360 plus

Today I’m sharing why I personally chose the Thera360 Plus, a portable full-spectrum infrared sauna from Therasage. And I also share my feedback on how I feel after using this sauna.  I also have a call to action asking you to share your sauna experiences so the community can benefit from the collective wisdom of everyone who has one or uses one.

I also highlight some of the many health benefits of regular sauna sessions – both mental and physiological.

Mental health benefits: improved well-being, reduced pain, stress reduction and improved sleep

Here are some of the mental health benefits from this paper, Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review):

  • In addition to having profound physiological effects, sauna bathing is reported to have beneficial psychological effects that are reflected in the many reports of improved well-being and pain tolerance.
  • The psychological impact of sauna bathing may be due to a combination of factors that include release of endorphins and other opioid-like peptides such as dynorphins, forced mindfulness, psychological stress reduction, relaxation, improved sleep, time out from busy life schedules, placebo effects, and other aspects of individual psychological and social interactions that likely occur around frequent sauna activity.
  • While it is difficult to distinguish between the different factors that produce positive psychological effects, such effects may enhance other physiological and metabolic benefits as they are likely to promote adherence to regular sauna activity.

Remember, endorphin release leads to feeling joyful.

And this last bullet is an important one to highlight: when you really enjoy doing something you are more likely to continue doing it. This means you’ll continue to see benefits.

There is also research that supports serotonin-boosting effects and cortisol-lowering effects, both of which are important when it comes to anxiety and mood too. (I’ll address this in a future blog on saunas, together with other mechanisms).

Physiological benefits: reduced inflammation, benefits for Alzheimer’s, reducing toxins and improved heart health

Here are a few studies you can read to learn more about some of the many physiological benefits of sauna:

And this is an excerpt from the Therasage site

The Thera360 Plus sauna enhances mitochondrial health and cellular energy, improves microcirculation and blood oxygenation, enhances the natural production of nitric oxide, offers skin and anti-aging benefits, and the best natural detoxification possible, along with all the amazing health benefits of Full Spectrum Infrared.

The many positive features that helped me pick this sauna

The Thera360 Plus is the sauna I own and endorse. Here are a few of the many positive features that helped me decide to purchase this one (I did a fair amount of research and did look at other units too):

  • It is a full-spectrum (near and far) infrared sauna
  • It comes with red light/photobiomodulation panels (which also help with pain, mood and reducing inflammation).
  • It has the tourmaline gemstones built-in (these generate negative ions so it feels like you’ve been at the beach or a waterfall).
  • The chair and foot base is made of non-toxic bamboo materials. I’m used to having to leave new items outside for days in order to off-gas. I was surprised that this was not needed. Their “No Off-Gassing” message holds true.
  • The bamboo foot base is a grounding mat.
  • It is low EMF and shields not only EMF’s but also ELF’s, RF’s and dirty electricity. Before I purchased my sauna, I met with the owner and am super-impressed by this feature.  It’s a really important factor for me and anyone with anxiety or chronic illness and/or electromagnetic hypersensitivity). As soon as it arrived I set it up (set up is so easy) and got out my meter and measured all the EMFs and sure enough there is no exposure when inside the sauna.
  • The digital temperature controller is simple to use.
  • It’s portable, small and convenient to use.
  • It’s affordable, is made in California and the company ships internationally.

My personal feedback as to how I feel after using this sauna

For me, this infrared sauna (with red light therapy and tourmaline) helps me with sleep, digestion and energy primarily (I have chronic Lyme). I also know it’s helping me with ongoing detoxification, mitochondrial health, stress reduction and mood support, immune function and cardiovascular health.

The good news is that the sauna has anti-inflammatory benefits and provides me with wonderful relief from pain, muscle spasms and other injuries.

Also, I feel a real sense of joy after using it … I can’t stop smiling for hours after a session.  That is the endorphin and serotonin boost I’m getting, plus some of the benefits of negative ions! I love the outdoors and after a session in the sauna, I almost feel like I’ve been for a hike or walk on the beach.

I’ve also positioned my sauna facing a large window that looks onto our covered patio. It has lots of greenery and I can see the blue sky off to the left. This is particularly pleasant on a cold winter’s day and I get some of the benefits of nature.

sauna
sauna

I love the bamboo chair that ships with it but it wasn’t providing me with any lower back support (I’m prone to back injuries).  I made a modification with a bamboo garden stake and PVC bracket (with some help from my darling father-in-law). Here are some images in case it’s something you’ve been considering….it works perfectly for the back support I need, keeps my bare back exposed to the heat and the bamboo garden stake slides out if needed.

sauna chair
sauna chair PVC clip

A more in-depth blog post: mechanisms and additional insights

I believe we can all benefit from regular sauna bathing! And I’ll be sharing a more in-depth blog post on additional benefits of infrared sauna, some of the mechanisms, how to interpret the research (since there is so much research on traditional/Finnish saunas which are shorter duration and higher temperatures), how to assess the different saunas that are available, and how to use one and get the most benefits.

I’ll also share my insights on using sauna bathing for benzodiazepine, SSRI, opioid and alcohol detox; why folks with pyroluria may see specific benefits; and using sauna bathing to help reduce the impact of these things that increase anxiety – toxic mold, heavy metals, Lyme disease, pesticides, glyphosate, fluoride, phthalates and much more.

Learn more about the Thera360 Plus sauna here on the Therasage site. If you decide to purchase use coupon code TRUDY10 to save 10%.

I was confused when I started looking into saunas and if you’ve been following me for a while you know I like to share what I learn – hence this blog post. I’m still learning and will continue to share in follow-up posts.

There are many excellent saunas available for purchase and this is just one of them that I landed upon after researching a number of them.

If you have a home sauna, please share:

  • which one you have
  • why you purchased this type/brand (or use this type of sauna)
  • and the benefits you have experienced.

And do feel free to share more about:

  • how you use yours – duration, frequency, temperature
  • what you do before and after (for hydration)
  • if you dry-brush (before or after)
  • if you use certain nutrients (like niacin, charcoal, magnesium and other electrolytes, glutathione, NAC etc)
  • anything else you do as part of your sauna bathing
  • what other detox approaches you use (such as rebounding or castor oil packs etc).

By using the collective wisdom from this community we can all learn and benefit. And giving/contributing gives you a nice endorphin boost too!

If you have questions please share them here too.

The vagus nerve impacts mood, anxiety, immune response, digestion and heart rate

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vagus nerve impacts

The vagus nerve forms a bi-directional “super-highway” between your brain and the majority of your internal organs. Unless your vagus nerve is in good shape and activates readily when it is supposed to, the communication between your brain and the body will be disrupted.

This modern world can lead to overstimulation of the nervous system and you can become desensitized to chronic stress. Over time, this can lead to low vagal tone, which has been linked to a variety of mental and physical health issues, including chronic inflammation, poor gut function, neurodegeneration, autoimmunity and cancer.

And we know this to be true: you cannot FULLY heal leaky gut, microbiome function or brain issues WITHOUT optimizing your vagus function.

Host of the Mind, Body & The Vagus Nerve Connection Summit, Eva Detko, PhD, MSc, BA (Hons), mIAHT, shares the above wisdom about the vagus nerve. I’ll add this: overstimulation of the nervous system is especially high right now during the coronavirus pandemic.

In my interview, Balancing Neurotransmitters to Optimize Vagus Function, we start with a review paper that reports how the vagus nerve is intricately connected with anxiety and mood (and immunity).

I share from Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders:

  • The vagus nerve represents the main component of the parasympathetic nervous system, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate.
  • It establishes one of the connections between the brain and the gastrointestinal tract and sends information about the state of the inner organs to the brain via afferent fibers.

The review article goes on to state how the vagus nerve is an attractive tool for treating psychiatric and gastrointestinal disorders: “There is preliminary evidence that vagus nerve stimulation is a promising add-on treatment for treatment-refractory depression, posttraumatic stress disorder, and inflammatory bowel disease.”

And as we all know when we hear the term treatment-refractory depression, it means we haven’t got to the root cause of it. It just means that medications haven’t worked for it.

So this allows us to extrapolate and say, well, there’s other lifestyle and dietary, and nutritional approaches that we could use. But they’re saying that stimulating the vagus nerve, activating it, can actually help in this area. And with my work in anxiety, whenever I see depression, I feel like I can replace that with anxiety (because of similar underlying causes). The other thing that they say is that there’s this impact on inflammation: “Treatments that target the vagus nerve increase the vagal tone and inhibit cytokine production.”

And we know that when we’ve got inflammation going on in the body, that’s going to contribute to mood disorders: “Stimulation of vagal efferent fibers in the gut influences neurotransmitters (like serotonin and dopamine, and GABA) that play a crucial role in major psychiatric disorders.”

So the conclusion is that vagal tone is correlated with the capacity to regulate stress responses and can be influenced by breathing. Its increase through meditation and yoga is likely to contribute to resilience, and the mitigation of mood and anxiety symptoms. And we know from other research, and we know from just doing it, that using meditation and yoga is going to affect anxiety levels. We’ve seen research showing that yoga and meditation raises GABA levels, which is one of the neurotransmitters that helps us feel calm.  But now we’re also seeing from the research that good vagal tone has an impact as well.

So it’s really exciting to see that there’s many different ways that we can use to approach someone who does have anxiety issues.

I also talk about a very interesting study that brings the connections between GABA and the vagus nerve together very nicely. As I’m talking I see Eva nodding in agreement as I cover this. I wanted to share this study to add another mechanism as to how GABA may work, given so many people don’t believe it can because of the blood brain barrier.

This was an animal study done in 2011 and it’s titled: Ingestion of Lactobacillus Strain Regulates Emotional Behavior and Central GABA Receptor Expression in a Mouse via the Vagus Nerve. You may have had other people in the summit talking about this. I can see you nodding there. Let me just bring it back to this discussion because I’ve got something to add about this. But what they found is this – Lactobacillus rhamnosus increased GABA in the hippocampus. It reduced cortisol levels, which was caused by the increased stress, and it reduced anxiety and the depression in the animals.

When they severed the vagus nerve in some of the mice in the study they found that these neurochemical and behavioral effects were not found. So as soon as the vagus nerve was severed, the effects of the Lactobacillus rhamnosus, which was increasing GABA levels, was not reducing the anxiety and it was not reducing those cortisone levels.

The biggest question that I get about GABA is: “How could GABA possibly work if it can’t cross the blood brain barrier?”  Maybe this is one way that is having an impact on anxiety. We know that we’ve got a lot of GABA receptors in our peripheral tissue. We’ve got GABA receptors in our muscles, which probably is the reason why we feel it when we’ve got this physical tension, or we’ve got the spasms. We’ve got GABA receptors in our pancreas. We’ve got GABA receptors in our endocrine system.

But maybe this vagus nerve connection and the fact that when it’s severed we’re not getting those effects, maybe this is another way that GABA is having an impact on anxiety.

Making the vagus nerve connection to serotonin, I share some interesting new research on SSRIs/antidepressants and the vagus nerve: Oral Selective Serotonin Reuptake Inhibitors Activate Vagus Nerve Dependent Gut-brain Signalling.

SSRIs like Zoloft or Paxil or Prozac are often prescribed for anxiety, depression, autism and dementia. And there’s a whole host of issues that we have with SSRIs where you’ll have serious withdrawal symptoms in some people.

In the study, the researchers proposed that SSRIs were having an effect on serotonin and it was the vagus nerve that was now communicating to the brain leading to increased serotonin levels. Similar to the GABA study, when they severed the vagus nerve of the mice, they did not see the same benefits from the SSRI.

My thinking is this: could we possibly extrapolate and say the amino acid tryptophan may have similar effects?

We won’t hold our breath for a similar tryptophan study but we can learn from this paper and possible mechanisms.

I also share how I use GABA and tryptophan with clients so if you’re new to using targeted individual amino acids you’ll learn more about this too.

As you know, my work is primarily using the neurotransmitters precursors (such as the amino acids) and using dietary changes, but we don’t want to forget about other approaches like vagus nerve support.

If we can improve vagus function, then we’re going to get even better benefits.

I share some of my favorite vagus nerve exercises. One of them – social interaction – has been challenging lately but cold showers are very do-able.

Let me share some aspects on the importance of social interaction for improving vagal tone.

Research shows that the more social interactions you have, the more it improves vagal tone. And then that improved vagal tone, improves your mood and makes you more social (and has ramifications for so many other areas as you’ll learn on the summit).

However if you have a condition called pyroluria (social anxiety, preferring one-to-one connections rather than being in large groups, not liking small talk, early morning nausea, not really big on animal protein – I go into it in depth during the interview if it’s new to you), getting out and being social can be very challenging when you are forcing yourself and putting on a brave face:

It’s a very stressful situation in doing that, and then it makes your pyroluria worse so your social anxiety gets worse. So when you have pyroluria and you have a stressful situation, you end up dumping high levels of zinc and B6. So it makes things worse.

If you do go out, it’s either very stressful or you just don’t even do it. So my contribution to the discussion is: let’s address pyroluria and that’s going to in turn allow people to get out and socialize without feeling uncomfortable, without feeling awkward, without having to stress, without feeling absolutely exhausted afterwards, and it’s going to help improve vagal tone.

Eva sums up with this important aspect:

What people need to know is that social connection is good for your vagus nerve only if it’s perceived positively by you internally. So if you’re in a situation where you’re forcing yourself to interact with other people, you’re actually not going to have a positive knock-on effect on your vagus nerve because it’s going to be the opposite. You’re going to stimulate the sympathetic nervous system response because you’re there, as you described, completely uncomfortable and basically stress out. So those social connections need to be positive.

Here are some interviews I look forward to tuning into:

  • Niki Gratrix, BA, Dip ION: Connecting the Vagus Nerve, Emotions and Gut Function
  • Ben Lynch, ND: Epigenetics of Chronic Stress
  • Bridgit Danner, LAc, FDNP: How Mold Toxicity Damages Your Nervous System
  • Jay Davidson, DC, PScD: Impact of Infections on Mitochondrial and Vagus Function
  • Kimm Sun, CNM: Impact of Birth Trauma Across Lifetime
  • Eva Detko, PhD, MSc, BA (Hons): Impact of Perfectionism on Heart Rate Variability
  • Misa Hopkins: Vagus Nerve Session of the Day – Vagus Nerve Sound Healing

I don’t go into the immune connection in my interview because it was recorded before the coronavirus pandemic started but keep this in mind as you tune in: you cannot have a well-functioning immune system without a healthy nervous system, and vice-versa!

Recommended gut-brain books as holiday gifts for you or a loved one

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gut brain books

With one of the post Anxiety Summit: Gut-Brain objectives of sharing additional reading resources and with the holidays right around the corner this is perfect timing for my holiday book blog and all books gut-brain related. Read on below for book excerpts from these books, some of which have just published, some are older and a few have yet to be published.

  • Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, 5th Edition By Elizabeth Lipski (publication date Nov 22, 2019). The first edition was published in 1995 and this 5th edition (which I hear involved a great deal of revision) makes it current. I have yet to read this one but I know Liz and the previous editions and this is a firm favorite for overall digestive health.
  • The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More by Dr. Becky Campbell (publication date Dec 10, 2019). I have read this one and it’s excellent! It’s the only book that I am aware of that goes into so much depth on the topic of histamine intolerance.
  • The Microbiome and the Brain, edited by David Perlmutter MD (publication date Dec 12, 2019). As Dr. Perlmutter shared in our Anxiety Summit interview, “it’s not just for clinicians, it’s also for researchers.” I can’t wait for my copy to arrive and will share more when it does.
  • Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness by David Perlmutter MD and Austin Perlmutter MD (publication date Jan 14, 2020). Dr. Perlmutter shared this in our summit interview: “I think technology can be either our most wonderful servant or a really disastrous master. It’s all in how we mindfully use technology.” I can’t wait for my copy to arrive and will share more when it does.
  • Healthy Gut, Healthy You by Dr. Michael Ruscio (publication date February 15, 2018). Misty Williams raved about this book in our interview and although I have yet to read it, I have attended one of Dr. Ruscio’s SIBO trainings, so I’m including it here too.
  • Food: What the Heck Should I Cook?: More than 100 Delicious Recipes–Pegan, Vegan, Paleo, Gluten-free, Dairy-free, and More – For Lifelong Health by Dr. Mark Hyman MD (publication date October 22, 2019). I reviewed this book a few months ago and am always a big fan of Dr. Hyman’s work so am including this one too.
  • The Mediterranean Method: Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet — Lose Weight, Prevent Heart Disease, and More! by Steven Masley M.D. (publication date December 31, 2019). We all like to be inspired by new recipes and I love that Dr. Masley is a heart doctor, nutritionist and chef so I’m including this one even though I have yet to get a copy.
  • Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships by Susan Albers PsyD (publication date December 24, 2019). Susan is a good friend and is well-recognized for her work on mindful eating, so I’m including this one too in order to round out this selection of books.
  • The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings by Trudy Scott (publication date June 2, 2011). I’m including my book too. If you don’t yet have a copy I encourage you to get a copy as a great foundation to the work I do. If you already have a copy I know you can see the value in gifting a copy to a loved one or sharing with your practitioner – so this is a reminder for you.

Here are more details on each of the above books….

Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, 5th Edition By Elizabeth Lipski  (publication date Nov 22, 2019)

digestive wellness

Optimize your overall health through digestive wellness!

Fewer antacids and less bloating aren’t the only benefits of good digestion. When your digestive system is healthy and balanced, you sleep better, have more energy, think more clearly, experience less pain, and combat disease more effectively.

Digestive Health shows how everything from migraines to skin disease to arthritis are connected to your digestive system. And now, this go-to guide has been updated with critical new research and developments, including late-breaking information on:

  • Probiotics and Prebiotics
  • Celiac Disease
  • The Gut-Brain Connection
  • Carbohydrates
  • Leaky Gut Syndrome
  • Auto-Immune Conditions
  • Kidney and Bone Health
  • Cancer Prevention
  • Alzheimer’s Disease

You’ll find practical solutions to numerous conditions and disorders, along with expert guidance on the newest advances in testing and diagnosis, nutrition, and natural therapies.

A perfect balance of science and practical advice, Digestive Health explains how your digestive system works and what to do when it doesn’t function properly.

It provides everything you need to take control of your overall health through close, careful attention to your digestive system.

You can get your copy from Amazon here (my Amazon link).

 

The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More by Dr. Becky Campbell (publication date Dec 10, 2019)

histamine reset

Uncover the Root Cause of Your Health Issues and Heal Your Body for Life

Millions of people suffer from allergies, migraines, skin issues, sleep disturbances, digestive ailments or anxiety due to undiagnosed histamine intolerance.

Dr. Becky Campbell, who has years of experience in the field and who suffers from histamine intolerance herself, has created a revolutionary four-phase program to heal your body naturally. What makes her approach different―and more effective for lifelong results―is that it looks for root causes and offers a well-rounded, holistic treatment plan that addresses diet, environmental toxins, lifestyle and more.

To help you uncover why your body is not processing histamine correctly, Dr. Campbell explains the eight most common factors and how to address them. Then she gives you a plan that includes a low-histamine diet, liver care, gut support and direction on how to safely reintroduce the foods that were once making you sick. Along with her wealth of delicious recipes, she also includes information on supplements, ways to reduce stress and much more.

Invest in your health and use The 4-Phase Histamine Reset Plan to heal your body for good.

You can get your copy from Amazon here (my Amazon link).

 

The Microbiome and the Brain, edited by David Perlmutter MD (publication date Dec 12, 2019)

microbiome and brain

Brain related disorders are among the most challenging health issues of our time. The development of effective therapeutic and preventive strategies for these disorders relies on a comprehensive understanding of the underlying causative mechanisms. And, until recently, these mechanisms have remained somewhat elusive.

The newly discovered pivotal role of the intestinal microbiome in brain health, functionality, and resistance to disease is revolutionizing neuroscience. The Microbiome and the Brain, through the contributions of some of the most forward thinking researchers and clinicians in the field, comprehensively reveals the leading edge of our understanding of the fundamental role of gut microbes and their metabolites in a wide array of seemingly diverse brain issues including Alzheimer’s disease, autism, multiple sclerosis, and mood disorders. In addition, mechanisms defining these relationships are explored along with a presentation of the state-of-the-art as it relates to interpretation of relevant laboratory assessments. Finally, novel therapeutic opportunities, derived from this exciting science are presented.

Readers will learn:

  • The highly validated relationship between alterations of gut microbes and their metabolites, and risk for Alzheimer’s disease.
  • The important link between autism and intestinal dysbiosis.
  • Appropriate interpretation of available laboratory assessments of the intestinal microbiome.
  • The potential role of fecal microbial transplant in neurological diseases.
  • The influence of diet and other lifestyle choices on the microbiome as it relates to brain health and functionality.

More information here

 

Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness by David Perlmutter MD and Austin Perlmutter MD (publication date Jan 14, 2020)

brain wash

Dr. David Perlmutter, #1 New York Times bestselling author of Grain Brain, and Dr. Austin Perlmutter, his son, explore how modern culture threatens to rewire our brains and damage our health, offering a practical plan for healing.

Contemporary life provides us with infinite opportunities, along with endless temptations. We can eat whatever we want, whenever we want. We can immerse ourselves in the vast, enticing world of digital media. We can buy goods and services for rapid delivery with our fingertips or voice commands. But living in this 24/7 hyper-reality poses serious risks to our physical and mental states, our connections to others, and even to the world at large.

Brain Wash builds from a simple premise: Our brains are being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before.

Based on the latest science, the book identifies the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits. Featuring a 10-day bootcamp program, including a meal plan and 40 delicious original recipes, Brain Wash is the key to cultivating a more purposeful and fulfilling life.

You can get your copy from Amazon here (my Amazon link).  More information and bonus pre-launch gifts are available here.

 

Healthy Gut, Healthy You by Dr. Michael Ruscio (publication date February 15, 2018)

healthy gut healthy you

Are you experiencing depression, fatigue, thyroid imbalances, joint pain, insomnia, brain fog, inflammation or autoimmunity? Did you know your symptoms could be caused by a problem in your gut? Even if you don’t have gas, bloating, abdominal pain, diarrhea and/or constipation you could greatly benefit from improving your health at the core, your gut.

In Healthy Gut, Healthy You, clinician and researcher Dr. Michael Ruscio shows how modern lifestyle changes and the widespread use of antibiotics have made our guts more vulnerable than ever before.

The good news is that almost any ailment can be healed. The key is not just managing the symptoms but treating the root cause; the gut. Restoring this crucial part of your overall health improves the performance of your whole body from the inside out – and it’s easier than you think to get started.

You don’t have to follow crazy diets or spend a fortune to get healthy. Instead, read Healthy Gut, Healthy You to discover:

  • THE IMPORTANCE OF YOUR GUT
  • DIET FOR OPTIMUM GUT HEALTH
  • LIFESTYLE AND ENVIRONMENT FOR OPTIMUM GUT HEALTH
  • TOOLS FOR HEALING YOUR GUT
  • THE GREAT-IN-8 ACTION PLAN

A vibrant, healthy you begins with your gut! Start healing your body today with Healthy Gut, Healthy You!

You can get your copy from Amazon here  (my Amazon link)

 

Food: What the Heck Should I Cook?: More than 100 Delicious Recipes–Pegan, Vegan, Paleo, Gluten-free, Dairy-free, and More – For Lifelong Health by Dr. Mark Hyman MD (publication date October 22, 2019)

what the heck should i cook

The companion cookbook to Dr. Hyman’s New York Times bestselling Food: What the Heck Should I Eat?, featuring more than 100 delicious and nutritious recipes for weight loss and lifelong health.

Dr. Mark Hyman’s Food: What the Heck Should I Eat? revolutionized the way we view food, busting long-held nutritional myths that have sabotaged our health and kept us away from delicious foods that are actually good for us. Now, in this companion cookbook, Dr. Hyman shares more than 100 delicious recipes to help you create a balanced diet for weight loss, longevity, and optimum health. Food is medicine, and medicine never tasted or felt so good.

The recipes in Food: What the Heck Should I Cook? highlight the benefits of good fats, fresh veggies, nuts, legumes, and responsibly harvested ingredients of all kinds. Whether you follow a vegan, Paleo, Pegan, grain-free, or dairy-free diet, you’ll find dozens of mouthwatering dishes, including:

  • Mussels and Fennel in White Wine Broth
  • Golden Cauliflower Caesar Salad
  • Herbed Mini-Meatballs with Butternut Noodles
  • Lemon Berry Rose Cream Cake
  • and many more

With creative options and ideas for lifestyles and budgets of all kinds, Food: What the Heck Should I Cook? is a road map to a satisfying diet of real food that will keep you and your family fit, healthy, and happy for life.

You can get your copy from Amazon here (my Amazon link) and check out some sample recipes on my blog here.

 

The Mediterranean Method: Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet — Lose Weight, Prevent Heart Disease, and More! by Steven Masley M.D. (publication date December 31, 2019)

mediterranean method

A fresh approach to the Mediterranean diet that focuses on low-glycemic foods that benefit the heart, brain, gut, and microbiome.

From southern Italy, Sardinia, and France to Spain, Greece, and Northern Africa the Mediterranean region is synonymous with sparkling azure waters and clear blue skies. It’s also home to most of the world’s longest-lived and vibrantly healthy people. Now we know why! Repeatedly ranked the #1 diet by U.S. News and World Report, the Mediterranean eating style–abundant seafood, vegetables, fruits, beans and nuts; lots of olive oil; a wide variety of herbs and spices; and even dark chocolate and red wine–has been scientifically proven to maintain a healthy gut and healthy weight, thereby reducing your risk for heart disease, dementia, memory loss, and many cancers in the process.

Taking this famously healthy and life-enhancing “prescription” one step further, Dr. Steven Masley–renowned physician, nutritionist, bestselling author, and trained chef–offers all the flavors and benefits of the Mediterranean diet, but with a “skinny” twist: he focuses on delicious ingredients with a low-glycemic load. Including 50 recipes for food everyone at the table will love–from hearty breakfasts, crowd-pleasing appetizers, soups, and sides, to family-style salads, memorable main meals, and irresistible desserts–The Mediterranean Method is a revolutionary program for losing weight and maintaining the amazing health you regain. Slim down and protect your heart, your brain, and your healthy longevity–all while you enjoy the amazing bounty, variety, and joy of Mediterranean cooking!

You can get your copy from Amazon here (my Amazon link)

 

Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships by Susan Albers PsyD (publication date December 24, 2019)

hanger management

The complete program for mastering your “hanger,” from mindful-eating pioneer Dr. Susan Albers — with 45 tips to turn hanger into happiness.

It happens to all of us. One minute you’re happily going about your day, and a few seconds later you’re a snappy, illogical version of yourself. The culprit? Hanger.

We’re living busier lives than ever before, and when we forget to eat — or accidentally overeat — hunger can make us angry, unreasonable, and dull, with big impacts on our emotional and psychological well being. And hanger can become a cycle. When we get too hungry, we’re more likely to make food decisions we regret, which sets us up for another hanger crash later on.

The good news: when we make better decisions about food, we think more clearly, connect better in our relationships, and improve our performance. Hanger Management is the book that can help you break this cycle and create healthy habits that fuel and empower you.

In Hanger Management, New York Times bestselling author and clinical psychologist Susan Albers sheds light on the causes of hanger, and shares 45 of her best tips for managing it well. By learning to stay on top of your hunger cues, cultivating a better understanding of your appetite, and creating a better overall relationship with food, you’ll become happier — and healthier — for life.

You can get your copy from Amazon here (my Amazon link)

 

The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings by Trudy Scott (publication date June 2, 2011)

antianxiety food solution

It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change.

In The Antianxiety Food Solution, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance. This helpful guide allows you to choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way! The book also includes an easy-to-use index.

In The Antianxiety Food Solution, you’ll discover:

  • How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
  • Foods and nutrients that balance your brain chemistry
  • Which anxiety-triggering foods and drinks you may need to avoid
  • Easy lifestyle changes that reduce anxiety and increase happiness

You can get your copy from Amazon here (my Amazon link)

I’ve provided my Amazon links for your convenience but if you’re not in the USA, Book depository is a great place to purchase books and offers free shipping worldwide.

I hope I’ve given you some wonderful gift ideas! Happy shopping! And happy reading if you decide to gift yourself one or more of these wonderful books.

Let us know which books you are excited about getting for yourself or a loved one or friend, and which ones you already have and love.

Sage, gluten, CBD and gut-brain axis: highlights from The Anxiety Summit 5

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sage gluten cbd gut-brain axis anxiety summit 5

Today I’m sharing a few highlights from The Anxiety Summit 5: Gut-Brain Axis. We cover all new material, it’s research-based and we talk about practical solutions.

The highlights cover sage and other herbs that can impact GABA and anxiety; new testing for gluten issues; CBD and the role in gut health, anxiety and PTSD; and the microbiome and gut-brain axis and neurotransmitters.

#1 Herbs to Improve Digestion and Support GABA ~ Magdalena Wszelaki, author of Cooking for Hormone Balance, shares this in our interview

Astringents like sage, rose and red raspberry tighten loose junctions in IBS, support female hormonal health and ease anxiety.

We discuss sage and make reference to this study called Flavonoids: some of the wisdom of sage? which concludes that the “actions of molecules such as hispidulin [a flavonoid found in sage] might be able to target GABAA receptors for the management of anxiety and epilepsy.”

What I really love about this interview is that Magdalena brings it all back to practical steps and shares how to make a healing medicinal tea.

#2 Latest Gluten Research and Testing (Part 2) ~ Dr. Tom O’Bryan, DC, CCN.  We discuss the Neural and Wheat Zoomer tests and Dr. Tom shares this:

Let’s do a different test that’s more accurate and more sensitive. That’s why the Wheat Zoomer looks at 26 different peptides of poorly digested wheat. And it’s the most comprehensive test on the market today …. on the Anxiety Summit, the ones that you’d be most concerned about is the gluteomorphins and the prodynorphins because those antibodies attack the opiate receptors, and that is critically important with brain dysfunction.

#3 Gut-Brain Axis and Mental Health ~ Peter Bongiornio, ND, LAc, author of Put Anxiety Behind You, talks about the microbiome and bidirectional aspects:

so we have this microbiota, all these germs and bacteria that are in our digestive tract as an example. What we’re seeing now is that the health and the diversity of those create either a healthy brain or an unhealthy brain; that the microbiota that are in our gut actually play a very, very strong role and how neurotransmitters are made both in the gut and in the brain. As well as they also create inflammatory molecules and peptides and things that also travel to the brain and will affect brain inflammation, and affect brain neurotransmitters and affect the receptors of these neurotransmitters as well.

#4 Endocannabinoid System and Your Gut ~ Hyla Cass, MD, talks about CBD and anandamide in the endocannabinoid system:

CBD influences the breakdown of anandamide , extending it’s use. Anandamide is found in both the brain and the gut and the name comes from the Sanskrit word ananda, which means bliss.

So what CBD is doing is extending the life of the anandamides, so they can act longer. Dr. Cass also shares the connection between the endocannabinoid system, stress, the HPA axis, the gut and PTSD:

we react to stress and trauma through the hypothalamic pituitary-adrenal axis/ the HPA Axis. And the endocannabinoid system tends to tone down or modulate the HPA axis to protect us from stress. And when it’s protecting us from stress in that way, it’s also signaling to the GI system to calm down. People that don’t have enough endocannabinoid activity are more likely to have posttraumatic stress disorder.

The Anxiety Summit 5: Gut-Brain Axis airs online Monday Nov 8 to Sunday Nov 14, with replays the following weekend. I do hope you’ll be joining us.

If you’re having any doubts, read this delightful message I received when the Anxiety Summit 5 originally aired and be inspired and motivated to tune in and learn:

Trudy … thanks so very much for the 3 transcripts featuring Ann Louise Gittleman, Carolyn Ledowsky and Dr. Datis Kharrazian … they were ALL fantastic and unlike many of the health related docu-series, I felt that I obtained some great insights and key take-aways that will help me on my road to good health journey! You asked some GREAT questions and I appreciate you digging further for names of supplements and more specificity to ensure clarity. You are a PRO and I am so glad I found you ❤️

You can listen to each of the interviews (and get transcripts) by purchasing The Anxiety Summit 5: Gut-Brain Axis.

If you’d like to give feedback or ask a question, please post in the comments section. I’d love to hear from you once you’ve listened in.

What gems stand out for you today and do you have questions?

If you’d like to ask a question, please post in the comments below.

I’d also love to hear from you once you’ve listened in to these interviews and the others.

 

 

Vagus Nerve Activation to Reduce Anxiety with Dr. Navaz Habib: The Anxiety Summit 5

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vagus nerve activation

Navaz Habib, DC, is one my guest experts on The Anxiety Summit 5: Gut-Brain Axis and our topic is: Vagus Nerve Activation to Reduce Anxiety.  What You’ll Learn –

  • Using bowel transit time and heart rate variability to measure how your vagus nerve is working
  • How the vagus nerve becomes dysfunctional
  • Vagus nerve activation tools: gargling, auricular acupuncture, social interaction
  • and more

navaz habib as5

Dr. Navaz shares this about the vagus nerve and why good vagus nerve function is so important for both good digestion and for easing anxiety (and preventing it too):

the vagus nerve is one of many cranial nerves. So we have 12 pairs of cranial nerves, or nerves that begin within the head cavity, and they exit to the brainstem at that point.

The vagus nerve is the 10th pair of cranial nerves. So it’s called the 10th cranial nerve, as well. And there’s one on each side. There’s actually one on the left and one on the right. So it is a pair and is the vagus nerves in reality. But the vagus nerve is the only cranial nerve of those 12 pairs that will exit the cranium. Okay. So it does have some function in and around the face and the throat, but it does exit and go into other areas of the body.

And that’s what makes the vagus nerve so important. It is the only one that does so. And it goes to innervate so many different organs inside our body. This includes the heart, the lungs, stomach, gallbladder, liver, kidneys, every single part of our digestive tract, as well as our spleen. So all of these organs need to have a certain level of information that’s passed from the brain to those organs, but we also need all of those organs, especially the gut, to send that information back up to the brain. And the vagus nerve is very, very important in that specific function.

He shares the two tests he uses to ensure his clients have strong vagus nerve function:

  • the bowel transit time test: “how much time is it is actually going to take for the food that we ingest from our mouth to exit through the opposite end, to go through the entire digestive tract and leave”
  • heart rate variability test which measures vagus nerve function directly: “heart rate variability is actually the measurement of the amount of time in milliseconds between beats of the heart.”

We go into great detail on each of the above tools and how to use them and we also discuss some of the research. This paper is fascinating: Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Here are some highlights from our discussion:

  • how inflammatory disorders and psychiatric disorders are so interconnected through the vagus nerve function
  • gut-brain axis sends information/chemicals from gut bacteria, parasites, viruses, yeast etc. up through the vagus nerve to the brain.
  • it involves the inflammatory system or the cholinergic anti-inflammatory system and acetylcholine
  • if we have gut dysfunction that can lead to dysfunctional inflammatory control, immune dysfunction and autoimmune diseases
  • it’s going to lead to inflammation in the brain, and in the entire nervous system and that’s where a lot of mood disorders like anxiety and depression really start to come from because we now know that serotonin, dopamine, norepinephrine, and epinephrine levels are highest in the gut.
  • this can lead to depressive type symptoms, mood type symptoms, and significant fear and worry that we find in anxiety.

When I found out that Dr. Navaz had written a book called “Activate Your Vagus Nerve: Unleash Your Body’s Natural Ability to Heal” (my Amazon link), I reached out to him to speak on the summit, and I’m so glad I did. I know you’ll love this interview as much as I do and will get tons out of it!

navaz habib and trudy scott

We cover how vagus nerve function can be impacted – lack of sleep and hormonal imbalances can be factors. A big trigger is trauma and I share my traumatic plane ride and how it affected my vagus nerve, voice and throat.  I blogged about this and if you missed all that be sure to check the blog and videos in advance of our interview: Vagus nerve rehab with GABA, breathing, humming, gargling and key nutrients. The amino acid GABA was central in relaxing the throat spasms I experienced.

And we end with very practical ways to activate your vagus nerve

  • Deep breathing exercises and cold showers (“cold showers are a really great way to make our breathing a little bit more difficult. It’s like adding a weight onto the breath/onto the chest so that we’re forcing ourselves to breathe as well as we possibly can even under stressful circumstances”)
  • Gargling and using the gag reflex
  • Humming, chanting and singing (I used these approaches for my vagus nerve issue)
  • Auricular acupuncture (which is also very effective for addictions)
  • And finally, social interaction (I love this one and we talk about pyroluria and why addressing this social anxiety condition with nutrients is also so important for vagus nerve

Be sure to listen to Dr Navaz’s wonderful interview to get a complete picture of the importance of the vagus nerve, how it can start to function poorly and how to reactivate it to improve gut health and help with anxiety and mood issues.

It will lay a great foundation for the mentions of vagus nerve in many of the other interviews.

Please join us and listen to my interviews and all the others on The Anxiety Summit 5: Gut-Brain Axis.

Learn more/purchase now

If you’re already familiar with the importance of the vagus nerve and already do work on activation (to improve gut health and help with anxiety) please share what you find works for you. That way we can all learn.

If you’d like to ask a question, please post in the comments below.

I’d also love to hear from you once you’ve listened in to Dr. Navaz’s interview and the others.

 

Radical Metabolism: boosting energy, enhancing digestion, improving hormone health and blasting fat

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Ann Louise Gittleman has a new book called “Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days.”

Last week I had the wonderful opportunity to interview her! The book is primarily about weight-loss but I chose to focus on other aspects in our interview. We talked about so many valuable topics for boosting metabolism and energy, enhancing digestion, improving hormone health and reducing anxiety.

She shares that no disease can be healed if your cell membranes – which direct nutrients in and poisons out – are weak and unstable:

Radical Metabolism is all about what to eat to rebuild and fortify those lipid (fat)-based cell membranes, so that toxins are prevented from moving up the chain and gunking up the function of every cell, tissue, and organ in your body, from your brain to your thyroid, gallbladder, liver, kidneys, and skin. This is where omega-6 fats really shine.

Here are some of the highlights of what we covered, together with some related snippets from the book:

– our gallbladders and thyroid health

a study out of Finland found that people with decreased bile production are nearly ten times more apt to experience hypothyroidism. With low thyroid on the rise, this provides great hope to the millions of hypothyroid sufferers who experience metabolic slowdown as well as fatigue, dry skin, and constipation. Besides hypothyroidism, studies have also connected poor quality bile with chronic fatigue, migraines, depression, and autoimmune disorders.

– the importance of bile for digesting fat and absorbing fat-soluble vitamins

Bile is stored in the gallbladder to break down dietary fat and remove toxins from the body. Harvard Medical School research has revealed that subjects with improved bile health showed a remarkable spike in metabolism.

– the metabolic benefits of omega-6 fats – hemp seed oil, sesame seed oil, pine nut oil and ghee

Hemp seeds are one of nature’s greatest gifts, perfect little bundles of benefits for your entire body. You can reap the hemp’s benefits by consuming the oil, seeds (typically these are “hemp hearts” which have had their hulls removed), or by blending them into hemp milk. Hemp seeds are about one third healthful fats and one quarter protein, as well as a magnificent source of natural GLA (gamma-linolenic acid). It’s hard to find a food with a better essential fat profile – hemp boasts a 3:1 omega-6–to–omega-3 ratio.

– omega-6s and pyroluria/zinc absorption (my addition)

– why to include these oils if you’re eating a keto or paleo diet

– why bitters are beautiful – the big one is improving digestion and stimulating bile production!

Studies suggest bitters “get your juices flowing” (literally) by stimulating the release of bile, as well as saliva, HCl, pepsin, gastrin, and pancreatic enzymes.

– watercress as a great bitter food bile booster

Watercress is kind of the forgotten stepchild of the cruciferous family – a peppery-flavored cousin to cabbage, arugula, and mustard greens. Recent studies have put watercress back on the menu thanks to its powerful health-stimulating benefits, which is why it deserves a starring role in the Radical Metabolism plan

Besides being a bitter food bile-booster, in a study led by nutritionist Sarah Schenker a small group of women lost an average of 17 pounds in six weeks on a watercress soup diet. The exceptional antioxidants in watercress pump up your energy while exercising, while at the same time protecting you from exertion-related DNA damage. According to head researcher Dr. Mark Fogarty, watercress contains ten times as many beneficial chemicals as any other fruit or vegetable.

– how coffee and cacao work as bitters and dandelion tea as a good alternative (also bitter) if you can’t tolerate coffee

– and grapefruit as a bitter fruit (and one of the reasons why the grapefruit diet worked!)

– why testing ferritin is so important (and why to avoid cast iron pots)

Here is the audio of our interview. Enjoy!

Audio Player

And here is the recipe for: Creamy Dreamy Watercress Soup

This soup is not only fat-burning, but filling and flavorful. The recipe makes about one day’s worth of soup on the 4-Day Radical Intensive. You can either prepare it daily or cook up four batches in advance—whatever works best with your schedule.

Makes 6 cups

4 cups bone broth, either homemade (page 216) or Kettle & Fire

1/2 large bulb celeriac (celery root), (about one 5-inch bulb), brown exterior removed (do not to remove too much); cauliflower works as substitute

1 bunch leeks, cleaned and sliced

1 daikon radish, roughly chopped

1 (2-inch) piece fresh ginger, peeled and chopped

1 to 2 teaspoons sea salt, to taste

1 Radical Lemon Cube

1 large bunch watercress, roughly chopped

Optional: Add 1/2 to 1 teaspoon miso to each warm bowl of soup

Bring the broth to a simmer in a saucepan. Add the celeriac, leeks, daikon, and ginger. Add enough water to the pot to just submerge the vegetables. Simmer for 20 minutes, or until the veggies are tender.

Using an immersion blender, blend the soup until creamy. If too thick, you can always add a bit more water. Stir in the salt, lemon cube, and watercress. Simmer for 5 minutes, then blend again with your immersion blender.

Serve in a mug or bowl with or without the miso.

Note: To make Radical Lemon Cubes: 3 lemons quartered, 1 cup filtered water

Place the lemons and water in a blender or food processor and puree. Spoon the puree into ice cube trays and freeze.

Ann Louise Gittleman, New York Times bestselling author of more than thirty books including The Fat Flush Plan series and Before the Change, has been revolutionizing the rules of health and nutrition for more than three decades. She holds an MS in Nutrition Education from Columbia University, the title of Certified Nutrition Specialist (CNS) from the American College of Nutrition, and a PhD in Holistic Nutrition. Gittleman has also served as the Chief Nutritionist of the Pediatric Clinic at Bellevue Hospital and is the former Director of Nutrition at the Pritikin Longevity Center in Santa Monica, CA. She currently sits on the Advisory Board for the International Institute for Building-Biology & Ecology, the Nutritional Therapy Association, Inc. and Clear Passage, Inc. Read more about her at www.annlouise.com.

Grab your copy of Radical Metabolism on Amazon here (my Amazon link). Grab bonus ebooks and details about the private Facebook group here

Enjoy! And do let us know what you think of these tips and the watercress soup recipe. And be sure to leave a review for Ann Louise.