Nest Wellness by Beth Bollinger: Expert Q + A's

Salmon Florentine, Chicken Piccata, Cauli Rice Paella, Miso Salmon and Veg, Chicken, Lentils + Veg, Braised Short Ribs with Lupin “Polenta”, Quiche with Lupin Crust, Wedding Soup with Lupin “Rice”

the cholesterol paradox: why people with HIGH cholesterol live longer

Beth Bollinger — Wed, 10 Dec 2025 10:02:16 GMT

Cholesterol is, hands down, the topic I get asked about the most.
Should I avoid egg yolks?
Is butter/meat/dairy really bad for me?
My doctor wants me on statins—what should I do?
Are saturated fats dangerous?

The confusion makes sense. For decades we’ve been told that cholesterol is the enemy, that eating fat “clogs our arteries,” and that the only path to safety is lowering our numbers, often with medication. But emerging research paints a far more nuanced picture, and much of what we were taught simply doesn’t hold up anymore.

To help us cut through the noise, I wanted to bring in someone with deep expertise. is a registered nutritionist with more than 30 years of experience, an MSc in Public Health Food & Nutrition, and the author of How to Feed Your Brain.

Maria specializes in the connection between diet, cholesterol, and cognitive health, especially for those of us over 50. Maria has spent decades studying the science behind cholesterol, heart disease, and brain health, and what she’s discovered might surprise you.

Let’s dive in.

Cholesterol 101: What You Need to Know

Before we go further, let’s establish some basics:

Your body MAKES most of your cholesterol—your liver produces about 80%
Dietary cholesterol (from eggs, meat, dairy) has minimal impact on blood cholesterol levels
There are different types: LDL (”bad”), HDL (”good”), and total cholesterol
RATIOS matter more than total numbers—this is crucial and often ignored

Now, let’s challenge what you’ve been told.

Beth: You’ve written extensively about how cholesterol is essential for brain health, yet we’ve been told for decades that high cholesterol is dangerous. Can you explain this paradox and help us understand what cholesterol actually does in our bodies, particularly in our brains?

Maria: Could any essential, natural substance be more maligned than cholesterol?

Cholesterol is vital to the brain, in fact that is where it is most concentrated in the body. It’s so important, the brain makes its own supply. Without sufficient cholesterol, you could suffer a range of issues, from memory problems to depression.

Your brain just won’t work without this crucial substance. It plays many roles: it’s a major component of the myelin sheath, the protective layer that wraps around the neuron. It forms part of the cell membrane, controlling what passes in and out of each neuron. You need it for neurotransmitters to fire properly.

It’s a lifelong thing. Babies rapidly accumulate cholesterol in the brain before they are born, and breast milk is a particularly rich source. At the other end of the life spectrum, cholesterol helps maintain memory.

Despite everything we know, we are told to keep cholesterol low and take statins to keep it low.

Statins reduce cholesterol in the blood. They also strip cholesterol from the brain. No wonder memory problems and mental confusion are listed as one of the side-effects of these drugs.

Even the scientists are confused, which is why they coined the phrase ‘cholesterol paradox’, twenty years ago. They couldn’t – and still can’t – understand why people with high cholesterol live longer than people with low cholesterol. Even LDL cholesterol, labelled the ‘bad’ one, is linked to better survival rates in patients with heart failure.

What this means: People with higher cholesterol actually live longer than people with low cholesterol. This contradicts everything we’ve been told.

Beth: Your newest book, “How to Feed Your Brain,” came out in 2023. What prompted you to write it, and what do you hope readers take away from it? How does it differ from conventional advice about brain health?

Maria: How to Feed Your Brain is the result of indepth research into the connection between nutrition and how the brain functions. From depression to dementia, from ADHD to autism…. Everything we eat, good or bad, has an effect.

After I started writing this book, I quickly realised that to understand the brain’s dietary requirements, I had to start digging into our evolutionary past. I went deep down a rabbit hole, from which I have never truly emerged! I discovered what it was that made the human brain grow so rapidly, surpassing every other animal on the planet.

Perhaps my greatest discovery was that the food and nutrients that sent our brain into overdrive through hundreds of thousands of years of human history are the very same nutrients that keep it functioning at an optimal level today. When we eat the foods that we evolved on – and we evolved on a very wide menu – our brains thrive. But when we eat novel, highly processed foods, packed with sugar and refined seed oils, our brains suffer.

There are many books on the subject of brain health, and mine is somewhat different. When you think of brain ‘superfoods’, you might think of blueberries, or nuts…. These are useful, natural foods that have their role, but it’s a protective role, in the form of antioxidants.

The nutrients that power the brain and make it work are those found in animal-source foods: meat, fish, eggs, dairy. These are the heavy lifters.

And that is how we evolved: eating mainly fat-rich meat and seafood, supplemented with seasonal fruits, nuts, and other plant foods, depending on what was available in our immediate environment.

Beth: Let’s talk about dietary fat and cholesterol. What role do they play in our cholesterol levels, and what does the research actually show about eating foods like eggs, butter, and fatty meats? Should we be limiting dietary cholesterol at all? What about *lean mass hyper responders—do they need to follow different advice?

Maria: For decades we’ve been bombarded with the message that eating cholesterol-rich foods raises blood cholesterol. But that assumption was never based on science: when tested, it turned out that cholesterol in food has very little impact on cholesterol levels in the blood.

It is true that saturated fat raises cholesterol, but it raises both LDL and HDL (that’s the ‘good’ one), without changing the ratio between the two. That is a significant issue, because it’s not that cholesterol doesn’t matter – it does.

The key issue is the ratio of total cholesterol to HDL. This is now considered to be a more important, stronger predictor of heart attack in both men and women.

There is one group of people who could probably benefit from lowering their cholesterol through medication. Around 1 in 500 people have a genetic condition called familial hypercholesterolemia, which means they are unable to clear LDL cholesterol normally from the blood.

Another group of people, known as ‘lean mass hyper responders’, can relax. These are people who, when they follow a low carbohydrate diet, show high LDL cholesterol but low triglycerides. Studies have also found no increase in plaque formation in lean mass hyper responders. Plaque formation can block arteries, so are a serious health risk.

*Note: Lean mass hyper responders are typically lean, active people who show high LDL on low-carb diets but remain metabolically healthy.

Which leads me on to what really matters.

Beth: If cholesterol isn’t the villain we’ve been told it is, what ARE the true risk factors for heart disease and cognitive decline that we should be paying attention to? Can you talk about homocysteine and why so few people know about it?

There are two factors that should be the focus of intervention: high triglycerides and high homocysteine.

Triglycerides

Let’s look at triglycerides first. Triglycerides are the fats circulating in your blood. High levels are a strong risk factor for heart disease and stroke.

Eating saturated fat has no impact on blood triglycerides. So, what does? The answer is carbohydrate: triglycerides are made in the liver from surplus carbs and sugars. If you’ve got a lot of sugar circulating in your blood, your triglycerides shoot up and this disrupts the ratio between LDL and HDL cholesterol and raises the risk of coronary artery plaque formation.

Homocysteine

As well as triglycerides, we should also be concerned about something called homocysteine. High levels of this amino acid are a major risk factor for heart disease, stroke and dementia, among others, because of the way it can seriously damage vascular structures.

Homocysteine is a normal by-product of methylation, a process that activates DNA, hormones and neurotransmitters.

But when the system fails, homocysteine accumulates, and the brain takes the brunt. Sorry to say, the risk of this happening increases with age.

To keep homocysteine under control, you need B vitamins, specifically B12, folate and to a lesser extend vitamin B6. There’s another important nutrient called choline involved in homocysteine clearance.

The most important nutrient is B12. It’s also the one most likely to be deficient in people who avoid animal foods, because it is found only in animal-source foods. The elderly are also vulnerable, because of poor digestion and absorption.

It is staggering to think that homocysteine is not even on the radar of so many doctors, especially in the UK, despite all the science. Here’s the thing: there are no drugs that can lower homocysteine, which may have something to do with that.

Put simply: Homocysteine is a byproduct your body makes. High levels damage blood vessels. B vitamins (especially B12 from animal foods) keep it in check. Most doctors don’t test for it.

What Actually Matters for Heart Health

❌ Less Important Than You Think:

Total cholesterol number alone
Dietary cholesterol from eggs, meat, and dairy
Saturated fat from whole foods

✓ What Actually Predicts Heart Disease:

Total cholesterol to HDL ratio
Triglycerides (driven by carbs and sugar, NOT fat)
Homocysteine levels
Inflammation markers

Beth: How do your clients typically respond when you challenge their beliefs about cholesterol?

Maria: I know a lot of people – friends, family, clients – who have taken statins but stopped because of the side effects, mainly muscle pain and memory problems. When I read that side-effects are rare, I do have to question that.

Then there are people who are concerned about statins who seek out natural alternatives in the form of cholesterol-lowering foods, like red yeast rice or nattokinase.

They may well lower cholesterol, but that is still looking for a pill or product as a solution to a problem that doesn’t exist.

My approach with clients is to urge them to ask their doctors questions, mention the cholesterol paradox and to ask for a full lipid panel that includes triglycerides and homocysteine, as well as total cholesterol to HDL ratio.

Questions to Ask Your Doctor

When you get bloodwork done, request:

☐ Full lipid panel, including total cholesterol to HDL ratio
☐ Triglycerides
☐ Homocysteine
☐ hsCRP (inflammation marker)

Ask: “What are MY specific numbers and what do they mean for me?”

Beth: How did we arrive at the current dietary guidelines that demonize cholesterol and saturated fat? What happened in the history of nutrition science that led us down this path?

Maria: We have just one man to thank for the theory – and that is all it is – that cholesterol is to blame for heart disease. That man is Ancel Keys, an American biologist and pathologist who, in 1952, created his ‘diet-heart hypothesis’, subsequently taken up with gusto by the American Heart Association and enshrined in diet dogma, where it remains today.

Keys’s hypothesis was based on his Seven Countries Study, which examined the diets, habits and physical measurements of middle-aged men from Italy, Greece, Yugoslavia, Finland, America, the Netherlands and Japan. But what Keys failed to mention was how selective he had been about which countries were included in the group of seven: he excluded data from other countries that didn’t support his theory. Had Keys included the data from, for example, Germany, France and Switzerland, he would have obtained rather different results. In fact, his hypothesis would have vanished.

Despite so many people taking the drugs, avoiding cholesterol rich foods, eating low fat everything, separating egg yolks from whites, something isn’t working. Coronary heart disease is now the leading cause of death in the US and indeed the whole of the developed world.

Maria’s 4 Tips for Better Metabolic Health

1. Wean yourself off the sweet stuff. It’s not easy, for the first few days, but it’s worth it. Also, if you go cold turkey, you later find that you can enjoy the occasional sweet treat without feeling desperate to have more.

2. Avoid seed oils, like sunflower, corn, soya. They are highly pro-inflammatory, and there’s nothing like inflammation to promote insulin resistance and metabolic mayhem. Plus the refining process they go through is a chemical nightmare.

3. Eat protein – make quality protein, like meat or fish, the centrepiece of every meal. When you eat a high protein meal, you find you can go hours without eating. Constant eating is a stress on the body.

4. Get enough sleep. Apart from making you feel wretched, inadequate sleep plays havoc with your metabolism, disrupting blood sugar and creating cravings.

Beth: Can you share what you actually eat in a typical day? How do you personally approach fat, cholesterol, and brain-healthy eating in your own life?

Maria: My way of eating now is so different from when I was a young adult. And my health could not be more different. Everything is home-cooked from scratch.

Eating the way I do means that my gut health is always good and my energy levels are high. I spend a lot of time writing and researching, and this requires mental clarity that lasts throughout the day. I like to keep it simple: a large portion of a fatty source of protein (pork belly is a favourite), accompanied by low carb vegetables, like mushrooms and broccoli.

Most days I don’t eat anything until midday at the earliest. I like to prolong intermittent fasting, when the body does all its housekeeping and clutter-clearing.

The evening meal is usually meat – pork belly, beef steak, lamb chop. Basically, it’s the traditional meat-and-two-veg scenario. We have what we call a ‘fish fest’ once a week, consisting of whatever’s in the fridge-freezer: squid, prawns, mussels, and salmon.

I’m fussy about cooking oil, which is one reason I avoid ready-meals and takeaways. Everything I eat is cooked in butter, coconut oil, lard or extra virgin olive oil.

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The Bottom Line

The nutrients that power the brain and make it work are those found in animal-source foods: meat, fish, eggs, dairy. These are the heavy lifters.

And that is how we evolved: eating mainly fat-rich meat and seafood, supplemented with seasonal fruits, nuts, and other plant foods, depending on what was available in our immediate environment.

Stop fearing cholesterol from whole foods. Start paying attention to what actually matters: triglycerides, homocysteine, inflammation, and the ratio of total cholesterol to HDL.

Where to Find Maria

You can follow Maria’s work on Substack at , where she shares evidence-based insights on diet, brain health, and metabolic wellness. Her book, How to Feed Your Brain, is available wherever books are sold.

Maria, thank you for generously sharing your expertise and challenging conventional wisdom with us today. Conversations like this are why I love what we’re building here.

Together, we're building a community focused on real food and metabolic health. If you enjoyed this post, please “like” and “restack” to help others find their way to better health, too!

Our next quarterly Functional Medicine group detox will be January 5-12th! If you would like to join us, learn more here. I provide the free support group and all the recipes you will need.

Thank you for being here,

references

Antoni R. (2023). Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease. Journal of nutritional science, 12, e97. https://doi.org/10.1017/jns.2023.82

Gershuni V. M. (2018). Saturated Fat: Part of a Healthy Diet. Current nutrition reports, 7(3), 85–96. https://doi.org/10.1007/s13668-018-0238-x

https://www.scientificamerican.com/article/records-found-in-dusty-basement-undermine-decades-of-dietary-advice/

how to eat like a world traveler (plus a sheet pan meal!)

Beth Bollinger — Sun, 19 Oct 2025 09:01:50 GMT

Hello, friends! I’m in Cabo del Este, Mexico, for a weekend getaway with dear friends, followed by a trip to Todos Santos for a family wedding. I’ll be sharing glimpses of our eats and travels in my Instagram stories and Substack notes, but while I’m away, I’m thrilled to have as our guest chef today.

I met Elizabeth right here on Substack, and we bonded over Zoom about our love of cooking, travel, and good food. She is a lifelong marketer, curious traveler, and home cook who finds inspiration in the small, beautiful details of everyday life. With more than 20 years in luxury hospitality and travel and experiences in over 50 countries, she brings a deep appreciation for culture, creativity, and connection to everything she creates.

Through her newsletter , Elizabeth shares thoughtful moments, good food, curious finds, and the joy tucked into everyday life- always with a recipe at the heart of it. Whether it’s a deep dive into an ingredient, a story, or something she can’t stop thinking about, her work is rooted in memories of her mother’s Italian cooking, a collection of over 500 cookbooks, and travels that continue to inspire her kitchen.

Think of Elizabeth’s work as a note from a friend who loves to cook and ponder- someone who celebrates the art of paying attention and finding delight in life’s delicious bits. I know you’re going to love what she’s sharing with us today!

After the Q&A, don’t miss Elizabeth’s recipe for Coconut-Lime Sheet Pan Chicken & Vegetables

meet Elizabeth Pizzinato

Beth: Elizabeth, how did you get started as a food writer?

Elizabeth: It’s funny—I kind of backed into food writing. In 2009, while running global brand communications for Four Seasons Hotels, social media and food blogging were just taking off. I started a food blog to understand the platform and went to a 2011 blogger event knowing no one yet left feeling like I’d found my people. The sense of community and creativity really drew me in.

That blog eventually faded; Substack reignited my writing spark. My newsletter, The Delicious Bits Dispatch, is more personal and blends reflection with a seasonal recipe. What I love most about Substack is how the community echoes those early blogging days: a circle of writers who celebrate and support one another’s work, while offering fresh perspectives on food culture.

What drew you specifically to writing about restaurants and food culture?

I grew up modestly, the child of hardworking immigrants, where vacations meant car trips and coolers of homemade food instead of fancy restaurants or exotic locations. Later, decades in hospitality took me around the world. Those contrasts—my mother’s Italian home cooking and global fine-dining experiences—shaped how I see food. Food carries memory and emotion, connecting us to people, places, and moments long past. Remember the restaurant critic in Ratatouille? One bite, and he was home.

What are some red flags you’ve learned to spot that indicate a restaurant might not be worth your time or readers’ money?

Long menus trying to please everyone are a warning sign. I prefer shorter, focused menus that change often; it shows the kitchen cares about seasonality and the team are constantly trying new things. That’s exciting for both the diner and the chef. If we’re on holiday and the place is full of tourists, I usually skip it because I want to eat where the locals are. And no matter what type of restaurant, cleanliness is key!

What’s the most memorable meal you’ve had in the past year, and what made it stand out beyond just the food?

Two standouts come to mind: The Jane in Antwerp and Dreyfus in Toronto, opposites in scale but similar in spirit. It wasn’t just the exceptional food, the ambiance, or the fact that we weren’t rushed out for the next seating—it was the way we connected with the service team. We had engaging, far-ranging conversations with the people looking after us. Those human moments stayed with us long after the meal ended.

I hear you are an ‘adventuresome globetrotter’—how do you choose your food destinations, and what’s your approach to eating in a completely new place?

Food isn’t always the central focus, but it’s certainly high on the list! Years ago, we set out to eat at the top 25 restaurants on the World’s 50 Best Restaurants list, an adventure that took us to unexpected places like Lima, Peru, with its 80 microclimates, 50 types of quinoa, and incredible fusion of Indigenous, Spanish, African, Chinese, and Japanese influences. We might be the only people who went to Peru for the food, not Machu Picchu!

We plan just enough to leave room for discovery. We seek out recommendations from trusted friends, usually book one or two key spots, then talk to locals—bartenders, baristas, taxi drivers—for their hot takes.

What’s the most surprising food discovery you’ve made while traveling, and how did it change your perspective on that cuisine?

Sri Lankan cuisine was a completely delightful surprise, and the country itself is just beautiful. North Americans often lump Southeast Asian cuisines together but being there makes you realize how distinct each culture really is. Sambols—tangy condiments of coconut, chili, lime, and dried fish—add brightness and complexity to almost every dish. We left knowing we’d only tasted the beginning of what Sri Lankan food has to offer.

Do you have a strategy for finding authentic local food when you’re somewhere new, or do you prefer to stumble upon places organically?

It’s a balance of intention and serendipity. I look for spots away from touristy areas that are packed with locals instead. I also don’t obsess over online reviews; we’re willing to take some chances, especially if something’s been recommended. A progressive dinner, sampling several places, beats one disappointing tasting menu.

I love visiting markets, where you can often sample foods, and grocery stores. They reveal what’s in season and have fun souvenirs and treats to bring back home: flavoured salts, dried mushrooms, unusual rices, interesting condiments.

Having eaten around the world, are there any ingredients or cooking techniques you’ve encountered abroad that you wish were more common in American and Canadian kitchens?

Curry leaves crackling in oil, anchovies used as seasoning, preserved lemon in vinaigrettes or used with roast chicken, and Indian tadka—the technique of sizzling spices in hot ghee to release their aroma and essential oils, which is a delicious way to dress vegetables. It’s all about layering for depth rather than spotlighting a single spice or flavour.

For home cooks who can’t travel as much as you do, how can they bring that sense of food adventure and discovery into their own kitchens?

Start small: bring home one new spice, condiment, or vegetable and let it reshape a familiar dish. Keep three “passport” ingredients on hand—say, fish sauce, gochujang, and coconut milk—and seek out recipes to expand your repertoire.

I like to recommend The Flavor Thesaurus by Niki Segnit as a great addition to any cookbook collection. It’s a brilliant guide to how different ingredients pair and interact, providing both inspiration and new ideas on flavour combinations for novice cooks and pros alike.

And make the table beautiful. Adventure doesn’t always require new geography; it can be as simple as lighting candles and using the good china on a Wednesday to make a meal special.

What’s your best advice for someone who wants to eat well while traveling but might be intimidated by unfamiliar foods or customs?

Lead with curiosity and an open mind and leave your preconceived likes and dislikes behind; you might love what you once avoided when it’s prepared differently. Learn a few key phrases: “hello,” “please,” “thank you,” “what do you recommend,” “delicious.” A smile is the universal language!

If you’re keen on eating well and discovering hidden treasures, do a food tour on your first day. Don’t be afraid of street food — stick to stalls that are busy and well-frequented. At restaurants, watch what locals order, sit at the counter, chat with fellow diners, and let staff guide you. Pick up a small phrase book focused on food, dining, and ingredient terms like this one. And most of all, have fun!

Food is an offering of hospitality. Receiving it with grace, even when you don’t like something, builds bridges and leads to wonderful experiences.

How has all this global food exploration influenced what you cook and eat at home day-to-day?

With every passing year, I cook more seasonally and increasingly support local growers. When fresh tomatoes disappear in early autumn, I turn to good canned ones, just as the Italians do.

Our farmers’ market runs year-round, and yes, there are lots of root vegetables right now. That’s where those lovely condiments and sauces from other cultures can really brighten a dish, and where I lean into my enormous cookbook collection—over 500 and counting—for ideas. I read them as much for enjoyment and understanding as for cooking; they’re travel, storytelling, and education all in one.

If your cookbooks are sitting on the shelf without being used, I recommend trying Eat Your Books. It’s a subscription-based online index that lets you search all your cookbooks in one place so you actually cook from them, not just admire the spines. And, if you want to test run a cookbook, don’t forget your local library!

What are 5 things you’re currently loving?

Cooking with delicata squash: the briefest season and the prettiest shape. I love that it doesn’t need peeling — just slice, roast, and enjoy it while it lasts.

My current red lipstick obsession: M·A·Cximal Silky Matte Lipstick in Chili

A handful of herbs to finish nearly everything. Micro basil is especially underrated.

Listening to my old CDs on my new CD player and rediscovering albums I’d forgotten about.

The Golem and the Jinni, by Helene Wecker: a novel with a gorgeous mix of history, folklore, and magic set in turn-of-the-century New York.

The recipe: Sri Lankan–Inspired Coconut-Lime Sheet Pan Chicken and Vegetables

In Sri Lanka, meals are alive with flavor, color, and balance — often built around coconut milk, warming spice blends, fresh lime, and cashews. This recipe captures that spirit in a streamlined, weeknight-friendly dinner. Juicy chicken thighs roast alongside seasonal cauliflower, carrots, and red onions, and are finished with a bright splash of lime and an optional sprinkle of cashews. It’s a travel-inspired meal that will transport you while supporting blood sugar balance, hormone health, and deep satisfaction — all ready in under an hour.

Download today’s recipe: Sri Lankan–inspired Coconut Lime Sheet Pan Chicken And Vegetables

Sri Lankan inspired Coconut Lime Sheet Pan Chicken And Vegetables

65.9KB ∙ PDF file

Thank you, Elizabeth, for joining Nest Wellness and offering us a peek inside your colorful, delicious world!

Connect with Elizabeth here!

Substack: www.seasonsofpossibility.com

Instagram: @seasonsofpossibility

Thank you for being here,

practical, ancient wisdom for metabolic health

Beth Bollinger — Wed, 08 Oct 2025 09:00:46 GMT

I’m thrilled to introduce you to , a licensed Doctor of Traditional Chinese Medicine (TCM) who brings a beautifully integrated approach to metabolic health and wellness.

After her own health crisis in her twenties led her to TCM and eventually through a rigorous five-year medical program, Dana discovered the transformative power of combining ancient wisdom with ancestral nutrition principles.

Now living in Thailand at 50—stronger and more vibrant than in her 20s—she shares her heart-centered, no-nonsense guidance through her newsletter, .

In this wisdom-packed conversation, Dana opens up about how TCM views metabolic dysfunction, the non-negotiables for blood sugar balance, and why the fundamentals of how we eat and live matter more than any supplement or treatment. Her approach is refreshingly simple, deeply grounded in both Eastern and Western wisdom, and accessible to anyone seeking lasting wellness. I know you’re going to love her perspective as much as I do!

And stay tuned for the Health and Wellness Deep-Dive in the second half of our interview!

Beth: Let’s start with the basics - for those who might not be familiar, can you explain what Traditional Chinese Medicine is and how it differs from Western medicine? What makes the TCM approach unique?

Dana: I love describing TCM to anyone new because it’s at the heart of what they probably already intuit: our body, mind, and spirit form an interconnected whole. Every part of our life shapes our well-being.

And, if you’re anything like me, it can be a relief to approach the whole of you as an ecosystem that naturally moves towards wellness and flourishes with steady, responsive care over time—rather than symptom-focused “fixes” that overlook deeper patterns and causes.

In my own life, TCM has helped me heal from acute illnesses and injuries, as well as from more complex, chronic conditions such as disordered eating, blood sugar imbalance, and metabolic dysfunction.

It’s also helped me regulate my menstrual cycle and ease perimenopausal symptoms like insomnia, heightened anxiety, and mood swings. (TCM has been treating what we call “perimenopausal and menopausal syndrome” for thousands of years!)

I’ve seen similar outcomes for my patients: dramatic improvements in cases of autoimmune conditions, metabolic dysfunction, and thyroid disorders; improved blood sugar, blood pressure, and cholesterol levels; relief from PMS, menopausal symptoms, and acute and chronic pain; resolution of stubborn skin conditions; and restoration of energy and vitality—to name but a few examples.

As a licensed Doctor of TCM, I don’t give one-size-fits-all herbal, diet, or lifestyle advice. TCM is nuanced: how we treat a particular set of symptoms or disease depends on what’s happening in the body as a whole and what pattern is presenting in that person at that particular time.

Depending on the person and situation, I might prescribe herbal formulas, perform acupuncture, and give personalized dietary and lifestyle recommendations to relieve symptoms “at the branch,” restore balance “at the root,” and support long-term health.

For a sense of how this works in practice, take a look at my two-part series on holistic eye health (which applies to more than just eyes and, in part 2, helps you figure out your own Chinese Medicine pattern).

One thing that sets me apart from many TCM doctors is that, after completing my five-year DTCM program, I pursued additional training in holistic nutrition, ancestral diet and lifestyle, and functional medicine. In the process, I became a Certified Primal Health Coach, and I weave this perspective into my practice of TCM and into how I personally eat, live, and stay well.

I also use this blended knowledge to inform how I write PERFECT HUNGER, my newsletter with heart-sourced, no-bullsh*t guidance on living a more beautiful, more nourishing life.

What drew you to Traditional Chinese Medicine initially? Was there a personal experience or moment that sparked your interest in this ancient healing system?

Similar to you, Beth, my health took an unexpected turn in my twenties. In the span of a single month, without any clear cause, I went from an advanced yoga practice and daily runs to barely being able to walk without injury. It seemed that every time I moved—no matter how mindful I was and despite the awareness I’d developed through yoga—I’d strain soft tissues in my arms, legs, back, abdomen, groin, practically anywhere.

At the time, I had barebones insurance and no money for out-of-pocket care. The Western doctors I saw didn’t find anything wrong—nor did they look beyond routine bloodwork and ten-minute visits. One even told me it was “just aging” (I was 26!) and suggested pain medication, which I refused.

I was scared this was my new normal and feared it would only get worse. Without a diagnosis, financial resources, or any real guidance, I began to despair.

Unsure what else to do, I decided to move back to Thailand so I could afford regular treatments from the same TCM doctor I’d seen when I’d lived there before. I was also able to afford frequent therapeutic massages from an elderly, blind master practitioner plus occasional visits with a chiropractor and osteopath.

Over many months, with several treatments a week, my body got better.

When I eventually felt healthy enough, I moved to Canada and enrolled in a five-year Doctor of TCM program. I wanted to help others in the way that TCM had helped me.

Medical school was amazing… and also more rigorous, taxing, and all-consuming than anything I’d ever done. By year 5, with Canadian board exams behind me, I was exhausted, drinking way too much coffee, and addicted to refined carbs and sugar.

Then I did something that changed my own health and how I practice medicine:

As an experiment, I tried a Whole30, cutting grains and added sugar entirely and reintroducing animal protein after ten years of eating a sometimes vegan, sometimes vegetarian diet. The results spoke for themselves: I finally broke free from refined carbs and sugar, found steady energy, slept better, felt far more balanced emotionally, and—after a decade without one—started getting a regular, symptom-free period.

Combined, my experience and study of TCM and nutrition transformed my own health and my perspective on medicine. In my personal life and in clinical practice, I can’t overstate the impact of diet, lifestyle, and sleep on physical and mental well-being. Those fundamentals change everything. And the older I get, the more I see how this directly applies to perimenopause, longevity, and aging.

You’re now living in Thailand again—have you been back to the same TCM doctor? How has being there impacted your approach to wellness?

Yes! A little over a year ago, at 49, I moved back to Thailand with my partner and our two Siamese cats. One of the first things I did was track down my original TCM doctor. Somehow, he didn’t seem surprised to see me—nearly two decades later!

Being back in Thailand feels like an exhale, letting me support my health in ways I already know make a life-changing difference:

I receive frequent acupuncture and osteopathic treatments from excellent doctors.
I take herbs regularly and, at 50, appreciate TCM tonic formulas that help ease perimenopausal symptoms and support vision and sleep.
I get foot massages (and keep promising myself I’ll do this more often).
I have access to fresh, local, seasonal produce and love shopping at outdoor markets.
Walking past the local Buddhist temple each day—sometimes during the monks’ evening chanting—helps me feel connected to others and what’s in my heart.
From my limited perspective, I’d say most people here prioritize social harmony, teach and embody compassion from a young age, and have an awareness that what we put out in the world comes back to us—both in obvious, external ways and in more subtle, internal ones.

Everything above is theoretically possible in Canada, where we lived before moving here. But the expense of regular treatments was out of reach. In Thailand, I find both holistic and conventional healthcare accessible.

I’m always curious about how practitioners live what they teach - how do you personally eat and live according to TCM principles?

Meals are some of my favorite, most easeful times of the day. I eat around the same time, give myself a full hour, and prefer to eat in silence while reading something light and non-stressful.

While this routine isn’t a fit for everyone, I thrive on two substantial meals and fasting in between. My “breakfast” is usually coffee blended with grass-fed butter, followed by lunch around 11 a.m. and dinner around 7 p.m. I focus on feeling satiated at mealtimes—especially with enough protein and healthy fats—and no longer need or even want to snack between meals.

I naturally gravitated towards this routine after shifting to a whole-foods-based, mostly paleo-primal diet in my early thirties. Before that, I’d unintentionally trained my body to depend on frequent infusions of refined carbs and sugar. Very thankfully, that’s no longer the case! Eating the way I do now gives me sustained energy, no cravings for refined carbs or sugar, and a stable, healthy relationship to food. My weight and metabolic health have remained steady for over a decade without needing to strategize, restrict, or constantly work on it.

Importantly, I don’t recommend people simply copy my (or anyone else’s) routine hoping for instant relief from their health struggles. Everyone has different “healing next steps,” including around diet and lifestyle.

Funnily enough, as much as I enjoy eating, I’ve never been much of a cook and actually prefer simple meals with minimal, quality ingredients. “Cooking” for me usually means assembling bowls: a protein like ground beef sautéed in grass-fed butter, cooked or smoked salmon, grilled chicken, or eggs; avocado and veggies; a spoonful of organic tahini; a scoop of high-fat Greek yogurt or cottage cheese; grass-fed butter and/or extra virgin olive oil; generous sprinkles of sea salt; thinly sliced hot red peppers in fish sauce. Not all that at once—but you get the picture.

I still eat sugar in small amounts, usually from the following sources: fresh-squeezed orange juice from our outdoor markets, local fresh fruit a few times a week (Thai mangos in season are bliss!), coconut water straight from the shell on sweltering evenings, and, for dessert, a square of 90% dark chocolate (sometimes several days in a row… sometimes weeks without wanting it). I also quit alcohol in 2020, which had a massively positive impact on body and mind.

Crucially, none of this is about restriction. It may sound extreme to some—and might be too extreme for someone reading to copy/paste my routine onto their life—but after many years of experimenting, I truly love eating this way. When I did my first Whole30 years ago, this wasn’t the case. Back then, I was physiologically and mentally hooked on processed foods, refined carbs, and sugar. Breaking that cycle has been deeply freeing: now I can eat anything I want—I just genuinely prefer foods that both taste delicious and leave me feeling good afterwards.

Beyond food, I prioritize simple, consistent daily practices and intentionally cultivate calm and ease. Of course, some days go better than others!

I have a daily yoga and meditation practice that incorporates getting direct sunlight outdoors after waking, mini stretching breaks throughout the day, an afternoon yoga class, and a short Yin practice with a seated meditation each night before bed. While it might seem like a lot, these practices leave me feeling happier, better resourced, and able to show up more fully for others.

At 50, my body is stronger, more resilient, and more flexible than it was in my twenties. I attribute this to diet and lifestyle more than healthcare treatments, herbs and supplements, or even genetics.

What’s the biggest misconception people have about TCM when they first come to see you? How do you help them understand the TCM approach differently?

Although this is changing, many people in the West still think TCM is all about acupuncture. In reality, Chinese classics emphasize diet and lifestyle as the top priority when it comes to general wellness. No acupuncture point or herbal formula is going to undo what you’re consuming or doing every day. Same goes for any healing modality—whether TCM or Western, holistic or allopathic.

Through my newsletter, PERFECT HUNGER. I very intentionally keep diet and lifestyle guidance at the forefront, focusing on simple practices you can do at home and which often have the biggest impact on health. I also focus on guidance that will be safe and predictably effective for pretty much everyone.

With that as your foundation, you can always work with a TCM practitioner to make additional adjustments based on your personal constitution, health concerns, and even geographical location or season.

But! Based on my clinical experience, most people don’t need to worry overly much about tiny tweaks or finetuning. Their foundational diet and lifestyle (what they eat and how they live everyday) is what needs attention and what brings the biggest, most beneficial results.

This is why I share simple, accessible diet and lifestyle guidance in my newsletter. It’s an especially great resource for those who can’t access or afford holistic healthcare.

If you could only give someone three TCM food principles to follow for the rest of their life, what would they be? What are your non-negotiables?

These principles weave together TCM and ancestral diet principles:

Prioritize nutrient-dense, whole foods: high-quality protein, healthy fats, and vegetables, plus fruit if desired and plain, high-fat dairy if well tolerated.
Move your body every day, woven naturally throughout your day—walking, stretching, gardening, playing with pets or kids, and household chores count!
Make quality sleep a top priority, and ensure you’re getting enough of it. Sleep has a tremendous impact on metabolism, the immune system, healthy aging, mental health, and everything else.

Health and Wellness Deep-Dive

Now let's talk about metabolic health specifically. From a TCM perspective, how can we understand what’s happening in the body when someone has blood sugar issues or metabolic dysfunction?

In TCM, the Spleen is considered integral to healthy metabolism and digestion. “Spleen” here is shorthand for a series of processes and relationships that govern how we transform and transport everything we consume—absorbing what’s useful and eliminating what’s not. At a more foundational level, the Kidneys, and especially Kidney Yang, are seen as essential for supporting Spleen Yang and overall metabolic function.

If our Spleen and metabolic health are struggling, we might see symptoms such as:

cravings for sugar and refined carbs (which, in excess, further weaken the Spleen)
feeling chronically tired and especially sluggish after eating
feeling as though we need to snack to “keep our energy up” or even function
chronic water retention and bloating
possibly chronic loose stools
a puffy tongue with toothmarks on the sides

We might also see more signs of “dampness,” possibly in the form of:

chronic congestion or post-nasal drip
chronic acne or yeast infections
chronic achiness (including arthritis and joint aches)
weight gain (in the form of body fat, not lean muscle)
brain fog
generally feeling lethargic, unmotivated, indecisive, or weighed down in body and mind

When our Spleen, digestive system, and metabolic function are compromised, tending to diet is paramount (more so than herbs, supplements, and any other treatment). If this imbalance goes unaddressed, it will eventually progress to affect the rest of the body.

A practical takeaway is this: we keep our Spleen and other organs healthy by: 1. eating nourishing, health-supporting meals at regular times, and 2. avoiding or minimizing unsupportive foods, overeating or undereating, overexertion or underexertion.

Depending on the individual, different foods and cooking methods may be more or less helpful. Far more important, though, is limiting or avoiding these common culprits.

Common Culprits to Metabolic Dysfunction

Overconsumption of fast-burning, quick-lived sources of energy—sugar, refined carbs, highly processed foods, caffeine, and other stimulants—which give a temporary high but lead to dependence and deplete our deeper resources over time, often leading to chronic health conditions and metabolic dysfunction.
Underconsumption of nutrient-dense foods that provide sustained energy and replenish the body’s deeper resources.
Overburdening the digestive system through overeating all foods or certain foods. Even nutrient-dense meals can’t be processed well if the body is overloaded, whether from too much food, mental-emotional stress, insufficient sleep, or inadequate movement.

I know overeating can be a big place of struggle. A simple way I personally avoided overeating while transitioning away from highly addictive, highly processed foods was by using the same bowl for each meal. Through trial, error, and lots of self-honesty, I learned that if I filled that particular bowl with real, whole foods including protein and healthy fats, it was always enough—never too much.

With consistency and time, a whole-foods-based diet with little or no sugar or refined carbs allows us to recalibrate and trust our body’s hunger and satiation signals again. Feeling hungry before your next meal is healthy. Eating to the point of physical discomfort is not.

In TCM, food and lifestyle are top priorities for maintaining metabolic function and wellness. For a patient, this might mean a prescribed “maintenance diet” tailored to their constitution and predominant pattern, along with geographical or seasonal adjustments. If a particular health condition is present, specific foods may be recommended to address it directly.

Still, it’s worth repeating: while individualized dietary adjustments can absolutely be helpful, the most important step comes down to the basics.

When TCM was founded, people ate very differently from today: sugar was rare, highly processed foods didn’t exist, and I suspect that overeating and constant snacking were a whole lot less common. Bringing TCM principles into contemporary practice requires considering both an individual’s patterns and the broader realities and conditions of modern life.

This is one reason I always start by having people focus on eating real, whole foods. Do that alone and, with time, you’ll regain the capacity to eat intuitively. You’ll begin to naturally crave nutrient-dense foods that support your changing needs and overall wellness.

What role do emotions and stress play in metabolic health from a TCM standpoint? How do you address the mind-body connection when treating blood sugar issues?

In TCM, the Liver is considered essential for ensuring free flow in both body and mind. This applies to digestion and metabolism, as well as emotions—chronic stress, anger, and resentment can wreak havoc on physical and mental well-being.

It also goes in the opposite direction! When food or how we’re eating it leaves us feeling worse, not better, it contributes to mental-emotional unease. This might take the form of stress, irritability, anxiety, or mood swings… or even indecisiveness, overwhelm, and mental-emotional depression.

To support your Liver and Spleen, body and mind, I recommend:

Eat meals at regular times, seated, without rushing, and without watching, reading, or discussing anything highly activating or stressful.
Move your body each day, woven throughout the day. This doesn’t need to be strenuous. Even regular stretching and walking are helpful—if you can move your body outdoors once or twice a day, all the better.
Spend at least 10 minutes at the start and end of each day in silence, noticing how your body is feeling. This is different from rehashing what happened that day, thinking about your to-do list, or telling yourself stories about yourself or others. Actually scan your physical body, notice your breath, and bring curious attention to how you are feeling. I consider this sort of Yin-natured practice crucial to knowing how food and life choices are affecting us… and what we most need. I also consider it essential to changing unhelpful internal dynamics, including preoccupation with food noise.

If your current routines and habits don’t look anything like I’ve described here, don’t worry! Start simple and know that, with time and consistency, you can retrain your body and nervous system. You can even resensitize your taste buds to enjoy—and actually prefer—eating real, whole foods. I know, because I’ve been there, and I’ve seen patients make this same transition.

Could you share 3-5 practical tips for better metabolic health that anyone can implement today?

First, keep in mind that fruit smoothies and fancy coffee drinks are often just high-sugar desserts in disguise. Drinking them regularly can overburden the system, taxing and depleting both body and mind over time. For many people, they contribute to an unhelpful and even addictive cycle, leaving you wanting more… and more.

Speaking of sugar and refined carbs, a big culprit is often not getting enough protein and other essential nutrients. When our bodies are lacking, they “think” they want sugar—but excess sugar hijacks our physiology, creating cravings that lead to even more sugar. True intuitive eating only becomes possible once we’re no longer physiologically or psychologically hooked on sugar, refined carbs, and highly processed foods.

Give your body time to rest and digest between meals. Eat sufficient food—including protein and healthy fats—at mealtime, then minimize or avoid snacking between meals and after dinner. If you’re used to frequent snacking or a diet high in sugar and refined carbs, this may feel uncomfortable at first. That’s okay. Focus first on what you’re eating, then when you’re eating it. For example, in my twenties through my early thirties, I was hooked on sugar and refined carbs. I started by prioritizing whole foods, getting enough protein, and reducing sugary and processed foods as well as gluten-containing grains. Eventually, I felt satiated and energized between meals; snacking became unnecessary, and I came to appreciate hunger before meals as a natural and fabulous appetizer.

Once a season, give yourself a week to “rest from choice.” Eat simple meals made from whole ingredients. Take a break from highly stimulating foods, complex recipes, and long ingredient lists. Eat slowly and mindfully. Allow yourself to repeat simple foods that might not feel “exciting” but consistently leave you feeling good. Slow down, let your digestive system reset, and let yourself be nourished. Traditionally, this is best done during seasonal transitions—especially late summer, on the cusp of fall—but it’s also valuable before or after big holidays or life events. It’s good for both body and mind.

What are 3 things you would never do or eat when it comes to supporting metabolic health?

Alcohol. Before I quit drinking five years ago, I was “just” drinking two glasses of wine with dinner. But the truth was, those two glasses counteracted every single health-supporting habit I had; they affected my metabolism, mood, and sleep. For me, drinking is simply not worth the tradeoffs.

Gluten. The only grain I eat regularly these days is rice. Even with rice, I make sure to eat a small portion for dinner only, so if I do get an energy crash it’s at the very end of my day. For me personally, all grains (but especially those containing gluten) predictably cause water retention and bloating, congestion, energy crashes, and a general sense of mental and physical heaviness. Again, it just doesn’t feel worth the tradeoffs except on rare occasions (maybe once every few months).

Highly processed foods. I avoid highly processed and high-sugar foods at least 95 percent of the time, probably more. Unlike in my twenties, I’m no longer addicted to them; now, when I do eat them, I get the “ick.” There’s no moral judgment—these foods simply make me feel worse mentally and physically, and there are plenty of foods I enjoy that have much more welcome effects.

And lastly, what are 5 things you're currently loving?

Moving my body for 15 minutes outside each morning, shortly after waking. Taking evening walks around sunset, just before dinner, hand-in-hand with my partner.
Drinking fresh coconut water straight from the shell, especially at the end of a hot, sweaty day.
Reading from the Tao Te Ching each morning. I still use the copy I got back in my twenties during my first time in Thailand, but you can find the same translation here; it’s powerful medicine for chaotic, uncertain times.
Reading fantasy and sci-fi novels before bed—recently finished The Fifth Season by N.K. Jemisin.
Giving myself a nourishing treat once a week: a foot massage, a head massage and haircut, or a small gift like a new pen or essential oil from MUJI, a Japanese department store here. Before moving this month, I splurged on new, 100-percent cotton bedding. I’m a minimalist and own very little, so when I buy something—no matter how small—I choose what will make daily life feel indulgent and special.

Thank you so much for having me, Beth!

Thank you, Dana, for joining Nest Wellness and offering us a peek inside your world—and TCM!

Thank you for being here,

Dr. Lucy McBride on metabolic health, stress, and seeing patients as whole humans

Beth Bollinger — Wed, 06 Aug 2025 09:00:49 GMT

I am thrilled to introduce you to today. I met Dr. McBride right here on Substack, where we connected over our shared passion for metabolic health. Dr. Lucy McBride is a physician with degrees from Princeton, Harvard, Cambridge, and Johns Hopkins. She is also a podcast host and has kindly agreed to a Q and A for Nest Wellness. Thank you to all of you who submitted questions, and a huge thank you to Dr. Lucy McBride.

Dr. Lucy McBride

Welcome to Nest Wellness, Dr. McBride!

When did you know you wanted to be a doctor?

I realized I wanted to be a doctor in high school when I dissected a fetal pig! But I knew I was in the right place during my first "patient-doctor" class at Harvard Medical School. An actor came in to help us practice delivering difficult news, and when my turn came to tell this "patient" he had advanced prostate cancer, I felt both terrified and deeply moved. Making eye contact, establishing rapport, and conveying life-changing information felt meaningful in a way I hadn't anticipated. I left that class thinking: being a doctor is going to require a lot more than "book" knowledge—it's about human connection first.

How did you choose your specialty?

Primary care chose me as much as I chose it. During my residency at Johns Hopkins, I witnessed the gap between what medicine could do technically and what patients actually needed. I saw too many people being treated as collections of body parts rather than whole human beings. Primary care allows me to see the complete picture—to understand how someone's sleep affects their diabetes, how their stress impacts their blood pressure, how their relationships influence their healing. It's where the art and science of medicine truly intersect.

How has your personal journey shaped the way you practice medicine?

My own experiences with feeling overwhelmed by conflicting health advice made me realize that patients don't need another expert telling them what to do—they need someone who can help them navigate our fragmented healthcare system while honoring their unique circumstances. I've learned that the invisible architecture of the patient-doctor relationship often determines whether medical evidence translates into improved health. Trust, understanding, and seeing patients as whole people—not just data points—are as crucial as any prescription I can write.

What keeps you fired up and passionate about your work, even when things get tough?

Those moments when I see someone reclaim agency over their health. Like my patient Sarah, who thought she needed another diet but actually just needed to eat lunch regularly, or Rachel, whose diabetes improved not through willpower over food but by managing stress and boundaries at her workplace. These connections between the human experience and medical science remind me why I became a doctor in the first place.

Is there a particular project or moment in your career that you're super proud of?

Writing my book about empowering patients and navigating healthcare has been deeply meaningful because it addresses the gap I see every day—patients feeling lost in a system that excels at fighting diseases but often fails to care for the humans who have them. I'm proud of developing a framework that helps people redefine health on their terms while integrating the best of evidence-based medicine with real life. It will be published by Simon & Schuster in 2026!

How do you juggle running a practice and living your life? Any favorite self-care rituals you swear by?

I've learned that self-care isn't just bubble baths and meditation—though those are nice! For me, it's about boundaries and recognizing that I can't pour from an empty cup. I prioritize regular meals (practicing what I preach about blood sugar stability), yoga twice a week, and spending time with people I love. I also try to remember that taking care of myself models healthy behavior for my patients.

Do you have a favorite go-to dinner recipe?

I love a simple sheet pan meal—salmon with roasted vegetables and sweet potato, drizzled with olive oil and herbs. It hits the protein, fiber, and healthy fats that help with blood sugar stability, and it's forgiving enough that I can prep it even after a long day. Plus, leftovers make a great lunch the next day

Nest Wellness Sheet Pan Salmon Fennel + Sweet Potato

372KB ∙ PDF file

What would your perfect day look like?

A morning that starts without an alarm, coffee while writing, a few patient appointments where I feel like I really helped someone connect the dots about their health, a good walk outside, dinner with people I care about, and ending the day with a good book!

Q: Recent data suggest that over 88% of American adults have some metabolic disease. In your clinical practice, what are the earliest signs of metabolic dysfunction you observe, even before lab values show pre-diabetes?

A: The earliest signs I see are often subjective: patients describing energy crashes in the afternoon, feeling shaky if they skip meals, difficulty concentrating after eating, or that "wired but tired" feeling. Sleep disruption is huge—people who wake up between 2-4 AM as their body releases stress hormones to compensate for blood sugar dips. I also notice changes in satiety cues—patients who can't remember the last time they felt truly hungry or comfortably full, eating either nothing until they're ravenous or until uncomfortably stuffed. These patterns often appear years before fasting glucose or A1C become elevated.

Q: While nutrition is crucial for blood sugar management, stress profoundly impacts our metabolic state. Could you explain the connection between chronic stress, cortisol, and insulin resistance, and how addressing stress might be just as important as dietary changes?

A: Chronic stress creates a perfect storm for metabolic dysfunction. When we're stressed, cortisol rises, which directly interferes with insulin's ability to move glucose into cells. This creates insulin resistance even in people eating perfectly. I see this constantly—patients whose numbers improve dramatically not when they change their diet, but when they address chronic stressors like caregiving responsibilities, work pressures, or financial anxiety. The body interprets chronic stress as a threat requiring immediate energy, so it keeps glucose elevated and promotes fat storage around the midsection. Sometimes the most important "prescription" isn't a medication—it's helping someone set boundaries or find better coping strategies.

Q: We often discuss metabolic health in terms of lab values and weight, but could you share how improving glucose regulation affects your patients' subjective experience—their energy, mood, sleep, and overall quality of life?

A: This is where the magic happens. When patients stabilize their blood sugar, they often describe feeling like "the fog has lifted." They sleep through the night instead of waking up anxious at 3 AM. Their afternoon energy crashes disappear. Many report improved mood stability—less irritability, fewer emotional swings tied to hunger. One patient told me, "I finally feel like myself again." They can focus at work, have patience with their kids, and don't feel controlled by cravings. The lab improvements are just numbers—but these subjective changes transform their daily experience of being alive.

Q: For someone diagnosed with pre-diabetes, what specific types of movement or exercise have you found most effective for improving insulin sensitivity? Is there an optimal "prescription" in terms of type, duration, or timing?

A: Strength training is the game-changer most people don't expect. Muscle tissue is metabolically active—it's like building a glucose disposal system. I typically recommend resistance training 2-3 times per week, focusing on compound movements that work multiple muscle groups. But timing matters too. A 10-minute walk after meals can significantly blunt glucose spikes. For my patients, I often suggest starting with twice-weekly strength sessions plus post-meal movement. The key is consistency over intensity—moderate exercise done regularly beats sporadic intense workouts every time.

Q: Many patients are confused by contradictory nutritional advice. When it comes specifically to blood sugar regulation, what core nutritional principles do you emphasize regardless of whether someone follows low-carb, Mediterranean, or other dietary approaches?

A: Three non-negotiable principles: First, eat protein at every meal—it helps stabilize blood sugar and promotes satiety. Second, avoid eating carbohydrates alone; pair them with protein or healthy fats to slow absorption. Third, timing matters as much as content—eating regular meals prevents the feast-or-famine cycle that worsens insulin resistance. Whether someone chooses Mediterranean, low-carb, or another approach, these principles work within any framework. I also emphasize that no food is inherently evil—it's about understanding how different foods affect your body and making informed choices.

Q: With the popularity of GLP-1 medications, some patients may view them as a substitute for lifestyle changes. How do you frame these medications as tools that work alongside, rather than replace, nutrition, movement, and stress management?

A: I tell patients that GLP-1 medications are like putting on reading glasses when you're struggling to see—they help your body's natural systems work more effectively. These medications can quiet the food noise and create space for healthier behaviors, but they work best when combined with lifestyle changes. I've seen patients on these medications who maintain their improvements by incorporating strength training to prevent muscle loss, focusing on protein intake, and addressing the stress patterns that contributed to their metabolic dysfunction in the first place. The medication provides a window of opportunity, but lifestyle changes are what keep that window open long-term.

Q: We know that adding strength training and increasing protein intake are good strategies. What would you add?

A: Prioritizing sleep quality—poor sleep is like metabolic poison, disrupting every hormone involved in glucose regulation. I also emphasize the importance of managing chronic stress through whatever means work for each person, whether that's therapy, meditation, or simply learning to set boundaries. Another crucial piece is addressing the shame and moral judgments many people carry about food and their bodies. Shame activates stress responses that directly worsen metabolic health. Sometimes healing the relationship with food is as important as changing what's on the plate.

Q: Beyond their impressive weight loss effects, GLP-1 agonists appear to have significant metabolic and cardiovascular benefits. How do you see these medications fitting into a comprehensive approach to metabolic health, rather than just as weight loss tools?

A: These medications represent a paradigm shift in how we understand the brain-body connection in metabolic health. They're not just appetite suppressants—they're sophisticated neurometabolic tools that address the compulsive thoughts about food that can consume precious mental real estate. For the right patients, they can restore the ability to feel truly hungry and comfortably full, reduce inflammation, and improve cardiovascular outcomes independent of weight loss. I see them as part of a comprehensive approach that includes stress management, strength training, and addressing the underlying factors that led to metabolic dysfunction in the first place.

Q: What role do you see for time-restricted eating or intermittent fasting in metabolic health? Are there specific patients for whom you recommend these approaches versus those who should avoid them?

A: Time-restricted eating can be helpful for some people, particularly those who struggle with late-night eating or want structure around meal timing. However, I'm cautious about recommending it for people with a history of restrictive eating patterns, those who are already under-eating, or anyone whose relationship with food is fraught with shame and rigidity. For some patients, learning to eat regular, satisfying meals is more important than restricting eating windows. The goal is metabolic flexibility, not metabolic restriction.

Q: Looking toward the future of metabolic health, do you see a shift toward more personalized approaches based on individual glucose responses, genetic factors, or microbiome composition? What developments in this field excite you most?

A: I'm excited about technology that helps people understand their individual responses to foods and stress, but I worry about over-medicalizing normal variations in glucose. The most promising development I see is the integration of continuous glucose monitoring with lifestyle factors—helping people understand how sleep, stress, and meal timing affect their individual patterns. However, the real breakthrough will be when we better address the psychological and social factors that drive metabolic dysfunction. The future of metabolic health isn't just more data—it's more wisdom about how to use that data in the context of real human lives.

5 tips for better metabolic health:

Eat protein at every meal to stabilize blood sugar and promote satiety
Add strength training 2-3 times per week to build your glucose disposal system
Take a 10-minute walk after meals to blunt glucose spikes
Prioritize sleep quality—aim for 7-8 hours of consistent, restorative sleep
Address chronic stress through whatever means work for you—it's as important as diet and exercise

3 things you would never do or eat as a doctor:

I avoid eating carbohydrates alone without protein or fat—it's a recipe for blood sugar chaos
I don't skip meals, as it sets up a feast-or-famine cycle that worsens insulin resistance
I won't ignore persistent symptoms just because my lab values are "normal"—the body often speaks before the numbers change

5 things you're currently loving:

Date nights with my husband - Our three kids are now young adults, but we’ve always made a real effort to hang out and laugh. We’ve been together since we were 19 years old but there’s still a lot to catch up on!
Hormone replacement therapy - I’m 52 and feel lucky to have gone through menopause during what I would call the “golden era of HRT,” where women are finally getting access to the facts about hormone health and the short- and long-term upsides of HRT.
The Body Keeps the Score by Bessel van der Kolk, MD - Essential reading for understanding the mind-body connection in healing
Evening magnesium supplement - Helps with sleep quality and muscle recovery
My cat Trent and my dog Leo - Now that my kids are moving on to college and the real world, they are my BFFs!

Connect with Dr. Lucy McBride:

Newsletter:

Website: www.lucymcbride.com
Instagram: www.instagram.com/drlucymcbride
Practice: www.ackerlymcbride.com

Thank you for being here,

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PCOS, hormones, and insulin

Fran | The PCOS Newsletter — Thu, 22 May 2025 00:35:01 GMT

meet Francesca, Nutritional Therapist

Hello everyone,

I am Francesca, writer of The PCOS Newsletter. I am a Nutritional Therapist with a love for science and research, which I put to use by reviewing studies and unpacking the complexity of this unique condition in a weekly article.

I’m here today because we so often discuss insulin resistance in relation to weight, metabolic health, and type 2 diabetes, but rarely in relation to our ovaries and reproductive system.

So when Beth offered me the opportunity to write a piece for her incredible publication Nest Wellness, I was so excited to share my view on the role that glucose control plays in the health of our reproductive health.

One of the most well known conditions that is impacted by insulin resistance is PCOS. PCOS, a condition I have had for 15 years, is a hormonal dysfunction affecting 1 in 10 women worldwide. If you don’t have it yourself, I am sure you have heard of a woman that does.

PCOS is characterised by irregular or absent ovulation, elevated levels of male hormones (androgens), and/or ovaries containing multiple small fluid-filled sacs called follicles. All in all, PCOS is characterised by failed ovulation. This can give rise to symptoms such as irregular periods, excess hair or loss of hair, acne, weight gain, and/or difficulty conceiving.

What causes PCOS is unknown. Epigenetic changes to the genes of a baby in the uterus of the mother due to high insulin and/or androgens is one of the leading hypotheses. What we do know is that insulin resistance and high levels of male hormones are the drivers of this condition.

Let’s briefly look into the role of insulin in PCOS

To make this explanation smooth, I want to review how we actually ovulate.

Ovulation Process:

FSH (follicle-stimulating hormone) and luteinizing hormone (LH) are released in pulses from our brain, communicating to our ovaries.
Under this communication, follicles in our ovaries get put forward to grow in the follicular phase of our cycle (usually cycle days 1-14).
As follicles grow, they secrete estrogen. Something that we might not realize is that estrogen is synthesized from cholesterol that gets transformed into testosterone, and then into estrogen.
This estrogen makes our endometrium grow.
As soon as there is enough estrogen in the system, a surge of LH makes one of the follicles burst and release an egg. Voila 🎉

In PCOS, things can go a bit awry, and ovulation stops:

LH:FSH Imbalance: Women with PCOS have high LH and low FSH, which prevents follicles from maturing properly. Without a dominant follicle, estrogen levels don't rise enough to trigger ovulation.
Excess insulin in the blood can directly act on the ovary, stimulating it to create too much testosterone that struggles to get converted to estrogen. In addition, excess insulin can further disrupt those pulses from our brain to the ovaries.
Excess Testosterone: High testosterone creates an androgenic environment in the ovaries, halting follicle growth and preventing the conversion of testosterone into estrogen.
No LH Surge: Without mature follicles and sufficient estrogen, the LH surge needed for ovulation never occurs, leading to anovulation (no egg release).
These immature follicles on the ovaries appear as little cysts, giving them the name of polycystic ovaries.

This is where having very good blood sugar balance really helps women with PCOS.

Essentially, less excess insulin in the blood will lead to less testosterone messing up with our reproductive system. The most important thing I work on with my PCOS clients is making sure that they eat in a way that is conducive to a healthy hormone balance.

Does excess insulin and poor blood sugar affect the reproductive system of all women?

Yes, it does.

Elevated insulin (hyperinsulinemia) can disrupt follicle development and ovulation, even in women without PCOS, by altering hormone signaling within the hypothalamic-pituitary-ovarian axis.

Some studies also show that insulin resistance and high insulin can negatively affect the endometrium (uterine lining), embryo implantation, and early pregnancy, increasing the risk of miscarriage and poor pregnancy outcomes.

Eating a diet that looks after your blood sugar levels will be beneficial for all aspect of your health.

When it comes to the right diet for PCOS, the research shows that a Mediterranean, lower-carbohydrate, and the DASH diet can be helpful in reducing insulin resistance.

As a Nutritionist, I don’t think there is ONE good diet for PCOS. However, I think what all of these diets have in common are the following principles:

Optimizing for nutrient-dense foods. I always ask myself: is this food going to nourish me? The less processed and packaged, the higher the chances that it’s higher in nutrients
Filling your plate with diverse vegetables and being playful about the ones you choose
Eating 1-2 max pieces of fruit per day
Consuming high in fibre foods (I have written a guide on fibre here)
Consuming fish 2-3 times a week or supplementing with Omega 3
Reducing sugars and simple carbohydrates
Increasing protein
Choosing healthy sources of fat

Beth has created a 7-day downloadable meal plan that uses these nutritional guidelines:

Nest Wellness 7 Day PCOS Meal Plan

7.04MB ∙ PDF file

The Blood Sugar Method Course

I hope you have enjoyed learning about this condition! Come join me and the beautiful community of women with PCOS on The PCOS Newsletter. I release articles every Sunday, including research overviews, nutritional content, fertility, and stories of women with PCOS.

If you know someone with PCOS, will you forward this post to them?

Thank you for being here,

Link to publication

Nandi, A., Wang, X., Accili, D., & Wolgemuth, D. J. (2010). The effect of insulin signaling on female reproductive function independent of adiposity and hyperglycemia. Endocrinology, 151(4), 1863–1871. https://doi.org/10.1210/en.2009-0788

self-care rituals, easy mattar paneer, and 5 health tips

Beth Bollinger — Wed, 07 May 2025 09:00:23 GMT

I am thrilled to introduce you to today. I met Dr. Sethi right here on Substack, where we connected over our shared passion for everything metabolic health. Dr. Sethi is a physician, activist, author, and speaker, and she has kindly agreed to a Q + A for Nest Wellness. Thank you to all of you who submitted questions, and a huge thank you to Dr. Tanmeet Sethi!

Mark your calendars!

Dr. Sethi will be the metabolic health expert answering your questions inside The Blood Sugar Method course on August 21st. If you are already a member, RSVP inside the course to get the Zoom link. If you would like to be a part of the course, sign up here!

The Blood Sugar Method

Dr. Tanmeet Sethi

Welcome to Nest Wellness, Dr. Sethi!

When did you know you wanted to be a doctor?

This was a challenging decision for me. I knew I wanted to impact people’s lives in an intimate and profound way but was undecided between medicine and teaching. I pursued my pre-medical requirements but majored in African History. I then took time off after college and taught in China while I decided. In the end, I decided medicine would be the most flexible and powerful way to make change and ironically, I have spent my 27 years in medicine both caring for patients and teaching—in the academic setting with resident physicians, speaking globally, and through my Substack publication! I got to do both in the end!

How did you choose your specialty?

I knew when I went into medicine that I did not want to be a ‘typical’ doctor. I grew up with Ayurvedic treatments in my home passed down through my mother. These treatments included changes in food, routines and ways of thinking. So, I knew from a young age that there was more than just conventional Western medicine. I just didn’t know the science behind it all.

There wasn’t a term like Integrative or Functional Medicine when I went to medical school, that came later. But I knew I wanted to do just that, pull from the most evidence-based treatments through the world and teach patients how to find the root cause of their symptoms instead of just using band-aid medications or procedures. Now I integrate all the best of nutrition, functional medicine, mind-body medicine and the understanding that there is so much to do before you even go to the doctor. Family medicine was the best way to integrate my holistic philosophy and take care of patients in the context of their family, environment and socioeconomic challenges.

How has your personal journey shaped the way you practice medicine?

Two big things have shaped my practice of medicine: One is the integrative philosophy I described above. It has shaped everything I do in medicine, even my most recent foray into psychedelic medicine which has brought my work in spirituality, trauma work, plant medicine and social justice full circle. And the second massive part of my journey is my second child receiving a degenerative and fatal diagnosis (It’s like an ALS in kids), when I was pregnant with my third child. It was a nightmare to think of how to navigate this new reality. It has shaped everything for me personally and professionally. I now have a very intimate superpower to sit with the most profound tragedies and suffering in ways that patients need. I also went on to write my first book, Joy Is My Justice, based on my and other patients’ experiences in trying to thrive after tragedy and finding that Joy is very different than happiness and much more sustainable and nourishing. I now am on a mission to change the mental health conversation.

What do you think are the superpowers that women bring to doctoring, and how have you used them in your own business?

Women have too many superpowers to list! ☺ But when it comes to medicine, I think some of our biggest ones are fine-tuned empathy and the capacity to make decisions from a balance of data and intuition. That is really important in medicine where you don’t always have all the labs or test results available in a moment, but you need to make split second decisions to triage patients to the right level of care. There’s a reason women make up more than half of all medical students!

What keeps you fired up and passionate about your work, even when things get tough?

For sure for me, it’s the deeper why. You might guess my why is to help others but that just skims the surface. What I found when I really explored my deeper layers of why I do what I do, I realized that it was so difficult for me to feel safe growing up as a brown girl in the south and constantly being targeted as a family. I take care of and advocate for others to make them feel safer, so that I know the world is safer for all of us. That keeps me going, always.

Is there a particular project or moment in your business that you’re super proud of?

There are so many but the one I think about often is the publication of my book, Joy Is My Justice in 2023 with a Big 5 publisher, Hachette. I had no platform or social media fan base at all, had no clout behind my name, and yet, the book went to auction and I got a book deal with a top publisher. I know it is because that book is needed, well written, and so compelling. I feel so proud of the work, and it impacts lives daily. I am eternally grateful I went for that dream.

How do you juggle running a business and living your life? Any favorite self-care rituals you swear by?

I will be honest, balance is elusive, day to day. Some days it’s elegant and others a mess!

I always, no matter what, get some movement. What I focus more on is the journey and the process. I navigate that with a practice of daily, profound gratitude to the earth and those who support me as well as humility to the fact that I am only human, and cannot always do everything I wanted to.

On those days, I lay down to bed at night and do a meditation I created to the “gods of the river of balance.” I ask for grace if I worked against them that day and resisted what is, or I express gratitude for flow with them that day. But either way I welcome in the river the next day and hope that I can try once again to flow with smoothness and grace.

Do you have a favorite go-to dinner recipe?

In our house, we do meal prep and menu planning every Sunday for the week. It not only keeps us sane and eating healthier, but it also is better for the earth. You waste less when you shop with intention for the week. We think out menus week to week and they usually contain a mix of Indian, Asian, and Mediterranean meals. But my quickest go-to when I am in a hurry and still need to feed my house of mixed omnivore/vegetarian eaters is mattar paneer (peas and paneer, Indian style) with rice. It packs in the protein and vegetables, is comforting and satisfying and makes everyone happy!

Photo by Kalyani Akella on Unsplash

What would your perfect day look like?

My perfect day would be starting in the peaceful dawn hours of the day with some sketching or reading and brewing a perfect cup of coffee with my husband. Then sitting with him and checking in before the house wakes up. I relish when we get alone time with our busy schedules. Then we would spend the day with our kids, either taking a long walk in nature, playing games, cooking good food, dancing, or some combination of all of that. And always, a perfect day includes laughing so hard that my belly hurts!

What’s got you excited about medicine right now?

The awakening to the Indigenous healing medicine of psychedelics. I pursued certification and training in this field several years ago and now practice with ketamine in my clinical practice and conduct research on psilocybin at the University of Washington. I have worked in communities traumatized by addiction, manmade and natural disasters and personal grief for decades and these medicines are not a one size fits all solution. But they are one of the most exciting tools I have learned to work with to shift consciousness and perspective. I explain them to patients this way, “Psychedelic medicine can rearrange the material of your mind so the unseen can be seen.”

What kind of legacy are you hoping to build with your business, and how do you want to influence the next generation?

I think we all want to do business that serves the greater good so that goes without saying. But in addition to that, I also want to create a legacy of how to do business in a compassionate and sustainable way and still make profit. Making a living does not have to mean compromising on your values and two of mine are compassion and reciprocity. There is always someone else also responsible for my success. It’s my responsibility to give back to them whether it’s financially or by giving credit and acknowledgment to those who paved a path for me.

5 tips for better metabolic health:

Try not to snack at nighttime. Finish dinner and be done so that you have at least 12-13 hours between dinner and breakfast.
Eat your protein first with every meal, don’t load up on carbs first. (Those darn bread baskets should come last ☺)
Avoid sugary drinks, they wreak havoc with your insulin levels.
Move your body as often as possible, and throughout the day. Work it into your schedule so that it’s not only in bursts of exercise.
Get good amounts of fiber every day. It promotes satiety, balances blood sugar levels, and feeds your gut microbiome well.

3 things you would never do or eat:

I would never smoke.
I would avoid sugary drinks at all costs.
I would never ride my bike or ski without a helmet.

Audience questions:

1. Is there a reliable way to measure/ascertain that one has Insulin Resistance?
There is not one definitive test. It’s a combination of clinical judgment, history and lab tests which may include fasting blood glucose, hemoglobin A1C and/or fasting insulin. In some patients you may even need a glucose tolerance test.
2. How to lower insulin resistance and keep it down.
Anything you can do to keep glucose levels stable and less erratic will help maintain insulin sensitivity. This means eating low glycemic foods, pairing food with adequate fiber, fat and protein, exercising regularly, and some level of intermittent fasting which depends on your age and health profile in terms of how long to fast each day. As well, insulin sensitivity improves in the 48-72 hours after exercise so regular exercise each week is paramount.
3. How to combat the onslaught of hormonal disruption and up-regulating insulin resistance in the cells even when your eating low gi food, exercising and. Fasting. Is the only answer push spaghetti uphill till post menopause or take hrt. I've been working on it for over a year and still my IR is intransigent...and I'm def Peri menopausal
It sounds like you are working so hard, so first I want to give you kudos for that. And yet, it can be so frustrating. All the things you are doing do matter. On top of that, HRT, you are right, can be very beneficial and I would talk to your doctor about taking it earlier rather than later, depending on how your lab tests look.
4. Best foods to eat to fight insulin resistance. Any supplements that help?
There is really no supplement that can beat food as medicine. And that means eating low glycemic foods, avoiding processed foods and high carbohydrate packaged foods, as well as getting adequate fiber, protein and healthy fats. I do use cinnamon and berberine often in my practice as well as magnesium and think all of these can be helpful, but nothing beats the food we eat.
5. What can be done pre-menopause to help offset the future impact? How to prepare the body for perimenopause.
My number one advice is to maintain and increase lean muscle mass pre-menopause. Muscle is your number one organ for metabolic health later.
6. Why does Insulin Resistance increase with peri/menopause? Is it due to decreasing hormones, and if so do they recommend HRT to reduce IR? What about GLP1’s to reduce IR?
Love this question! I am doing an article on it on April 25^th if you’re interested (Free to all subscribers) But yes, you are right. Estrogen is a key hormone to maintain insulin sensitivity and when it decreases, we increase our risk of insulin resistance. HRT, especially when started early in menopause can be very helpful for decreasing this risk. GLP1’s are an entire subject in of themselves and my short answer is yes, they can be helpful. But I plan on writing more on this soon as well.
7. I've heard conflicting recommendations about HRT. 1. No need for HRT if you do not have noticeable symptoms, i.e. hot flashes, mood swings, etc. 2. Must use HRT no matter what to help avoid possible Alzheimer's, heart attacks, and osteoporosis. What do you recommend?
I don’t think anything is ever a must do. In this case, I think it involves a comprehensive discussion between physician and patient of the risks and benefits and of course making sure there are no contraindications. Here’s a simplified way that I see it, knowing all the science of its benefits and as well, an understanding of the physiology. It’s really not that different than replacing a woman’s thyroid hormone if it is not being secreted in sufficient amounts. There is a reason we make estrogen and when it ends, we feel the effects on our heart, bones, and brain. So while I do not think all women must do this, I think it’s important that every woman has the opportunity to review their choice and the risks/benefits. It’s an important women’s health issue that has been overlooked for far too long.
8. Also, how does your recommendation change for women with endometriosis, who are primarily estrogen dominant? Estrogen can cause endometriosis to worsen.
This is such a good question. And the science is not clear, the evidence is really limited in how to manage women post menopause with a history of endometriosis. What I can tell you is that it is a nuanced decision and I take into account many factors, including how well the inflammatory cellular environment is managed for the patient -ie in any women with endometriosis, I work hard with them on gut health, anti-inflammatory eating patterns, supplements, weight control as fat tissue secretes endocrine hormones that can increase this inflammation and estrogen effect. And I work with women to explore their unique menopausal symptoms and quality of life to make decisions with them. It’s not clear cut. But transdermal forms of estrogen are better to use and always, always need to be balanced with progesterone. As well, some women do better with bioidentical forms. So, there are many factors to consider. And I am hoping the science gets better on this.
9. What can take away the sugar cravings? I am post menopause and cannot work out like I use to. I am diabetic also but the sugar cravings are just crazy.
This is such a good and important question. I can tell you this is complex and nuanced for each person but I will give you the general approaches I consider in this situation. For one, intense sugar cravings indicate to me gut dysbiosis, i.e. imbalances in the gut microbiome and I work with patients to rebalance that. As well, I work with patients to do a 10 day to two week sugar detox, it takes 10 days for the taste buds to reacclimate and I swear to you, every time you do this, the cravings decrease. I also use breath work in tandem with this. Both of these have scientific basis and my clinical experience is they make a big difference, especially when combined with the work on gut health.
10. I am curious about the timing of beginning HRT and menopause. I have heard and read conflicting information about when you must start it to gain the benefits for metabolism/cardiovascular health/and IR. Curious to have the opinion of a doctor with these specialities.
What we know so far from the literature is the earlier during menopause you start HRT, the better the cardiometabolic effects. That being said, the data also does show that in the first ten years after menopause starts, HRT has the potential to be helpful so I would not count anyone out who had not started earlier. The reason you probably have heard conflicting information is because there is clear science about the benefits but not clear science on when the plateau of these benefits occurs.

5 things Dr. Sethi is loving!

My new pour-over Hario V60 with olive wood is so beautiful to look at and use that it has elevated my morning coffee ritual.
Springtime gardening! I think of food as medicine, and it starts in the garden. There is something so wonderful about growing from seed for me. It’s a way of connecting to nature that lights me up!
For my birthday, a friend gifted me Wilderton Citrus Apertivo, which I’m loving. I love cocktails, but gave up alcohol two years ago, and this Non Alcoholic spirit is so delightful.
The Flecks of Gold journal, which was designed for moms to use over 3 years, but I recommend it to all patients and use it myself. Each day you log your gratitude, you can see your ‘fleck of gold’ from the year before. It’s a beautiful way of soaking in the gratitude and teaching your brain to look for AND remember the good!
I am loving the conversations I am having in the world around my book, Joy Is My Justice (Hachette, 2023). The content has never been more timely with the challenging world we live in, and my readers remind me every day why it’s important to understand Joy, not as a destination or contrived positivity, but as a tool for thriving in a complex world.

Dr. Sethi and her book: “Joy Is My Justice”

Thank you for being here,

how to get your kids to actually eat dinner

Beth Bollinger — Wed, 26 Mar 2025 09:02:22 GMT

Emma Frisch in her kitchen

I'm so excited to welcome to Nest Wellness today! Her words on how to get your kids to actually eat dinner builds perfectly on our last guest post in which ’ shared about raising children who love real food. These practical guides work hand-in-hand to help parents navigate mealtime challenges. Enjoy getting to know !

Emma Frisch is a chef, cookbook author, culinary instructor, mother, and co-founder of the glamping destination Firelight Camps in Ithaca, NY. Her family-friendly cookbooks are designed to help parents and children nurture their connection with seasonal food and the great outdoors. Emma was a top finalist on Food Network Star and has worked in the U.S. and abroad to help build farm-to-city food networks through schools, hospitals, universities, and community centers.

how to get your kids to actually eat dinner

by Emma Frisch

As a first-generation American and one of four kids in a multicultural household, family dinner was everything growing up. No matter how hectic things got, my Italian mamma made sure we sat down together at the table. As we got older, after-school activities made it trickier, but that just reinforced how much we valued those meals whenever we could make them happen.

That ritual stuck with me, and when I became a parent, family dinner became a non-negotiable. I wanted to cook homemade meals like my mother did and eat together as a family.

But after having my second daughter, I couldn’t keep up with the elaborate recipes I loved making. So, I started planning meals ahead and simplifying recipes. I built a lineup of go-to meals that I could tweak with seasonal produce. For example, I’d roast chicken thighs on a sheet pan with whatever veggies were in season, baking everything together and serving it with rice—or just as is!

Of course, meal planning and simplifying recipes only got me so far. As my kids grew, we hit new challenges—picky eating, defiance at the table, and all the usual kid-food drama.

This is where I see so many parents struggling: how to actually get their kids to eat the food they make.

I’d love to share some of the best strategies I’ve learned (and use daily):

Tableware Matters

I used to roll my eyes at all the “specialized” kids’ tableware, but then I saw how much of a difference a small addition can make. A rainbow spoon, a fun sippy cup, or a plate with dividers can turn dinner into something they actually look forward to. In our house, we use cloth napkins, and each of us has our own napkin ring. It’s a tiny thing, but it gives my kids a sense of belonging at the table, and a task to start and end their meal with–taking their napkin out and rolling it up to store in the ring until the next meal.

Component Cooking

Picky eating isn’t just kids being stubborn—it’s often about them trying to make sense of flavors and textures. Mixed dishes can feel overwhelming when they don’t know what’s in them.

That’s why every recipe in my meal plans includes instructions for serving the components of a meal separately without compromising on the complete recipe for the adventurous eaters in your family. For example, instead of tossing everything into a tuna and bean salad, I’ll serve separate portions of tuna, beans, and raw veggies with a little dipping bowl of dressing (the same one used in the salad). This way, they can try new foods at their own pace.

Repeated Food Exposure

On that note, getting kids to eat new foods is all about exposure. Research says a child may need to see a food up to 30 times before they accept it. I try to introduce ingredients in different forms—carrots, for example, might show up raw with dip, roasted with maple syrup, grated into a salad, or mashed with butter and salt. Over time, they become more familiar with the food and how they prefer it prepared.

Kids often go through phases of picky eating, but offering a wide variety of foods early on can help set them up for a broader palate later. I’ve seen it firsthand—my 9-year-old eats almost everything now, despite narrowing her palate drastically between the ages of 4 and 6.

Emma Frisch and her daughter cooking together

Giving Kids Some Control

I follow a simple rule: I decide when and what is served, and my kids decide what and how much they eat.

I also make sure there’s always at least one “yes” food on the table—something I know my kids will eat—so they feel safe trying new things without the pressure.

I’ll admit it’s not always easy to bite my tongue, but I make a concerted effort not to watch their plates like a hawk or comment on their choices. If I notice they are only choosing to eat plain pasta instead of the chicken, I try to use these moments to gently talk about food nutrition in a way they can understand. For example, protein helps curb hunger and build muscle, whereas eating only carbohydrates takes more energy to digest and is best before lots of physical activity (rather than bedtime).

And honestly, most parents (myself included!) don’t always have the best language for explaining nutrition to kids. That’s why I often turn to trusted nutritionists (who are also parents, like Beth and Karina) who have done the research for me.

Peer Pressure (The Good Kind)

Want to get your kid to try something new? Have them eat with other friends and families, or at restaurants that serve different cuisines.

I’ve watched my youngest, who swears she “hates” tomato sauce, eat it happily at a friend’s house. She’s tried chicken feet at a dim sum restaurant and lengua (cow tongue) tacos at a Mexican spot.

Cooking with friends and family from different cultures has also expanded their palates. They’ve learned to make Chinese dumplings with their Aunt Luwei and taught their friends how to bake challah bread for Shabbat. Sharing meals with others is one of the best ways to encourage adventurous eating and learn about new food traditions (and it’s just fun!).

Table Games & Rituals

Playing simple games is one of my favorite tools for helping kids develop a positive association with family dinners. Above all, it takes the focus off what the kids are eating (both for the parents and the kids). Eating becomes the secondary activity alongside the game. It also allows everyone to participate in the conversation, creating a stronger sense of connection that’s fun. And since everyone wants to see who wins (oh, winning!), everyone stays at the table longer!

We start every dinner with a quick check-in:

Rose, Thorn, & Bud: A “rose” (a positive moment), a “thorn” (a challenging moment or emotion), and a “bud” (something to look forward to).
Two Truths and a Lie: Each person shares two real things and one made-up thing about their day. It is a great window into each other’s days!

And for games, we love ones that don’t need props (except maybe a talking stick!):

Would You Rather: My kids come up with the funniest questions, like “Would you rather have super speed or be able to talk to animals?”
20 Questions (a.k.a. The Animal Game): Someone picks an animal (or food, or other category), and everyone else works together to ask yes/no questions and guess what it is.
Collective Story-Telling: This is an improv game that practices the “yes and!” concept. It’s a great way to help kids learn to work together in real life and value each other’s ideas. Someone starts with a sentence, such as “One day, Chuchi the Squirrel woke up in his home in the big oak tree and discovered he was out of acorns!” The next person would say, “Yes, and the first thing he decided to do was to walk over to Bobo the Chipmunk’s hole in the neighboring maple and ask if he had anything to eat.” In this way, you build a story together.

These little traditions make mealtime something the kids look forward to, rather than just a battle over what’s on their plate.

At the end of the day, family dinner isn’t just about food—it’s about connection. When we take the pressure off, make it fun, and give our kids some autonomy, mealtime becomes something they (and we!) actually enjoy. And hopefully, a multi-generational tradition.

When to Seek Additional Support

Even with all these tricks, some kids still struggle with eating a balanced diet. If that’s the case, there could be underlying issues—gut health, allergies, sensory sensitivities. If you’re concerned, talking to a functional nutritionist can be a great first step. Amanda Newman is available to help, and you can book a free initial consultation here.

Emma’s books deserve a spot in this week’s favorites!
We use colorful cloth napkins in our house, similar to these, but these cute striped and embroidered napkins would liven up any table!
The animal napkin rings our family uses and these adorable fruit napkin rings -each child can have their own napkin ring, making mealtime just a little more fun and special.
Bento lunchbox for little kids, and this one for bigger kids (Nolan has this one)
These “animal riding bicycles” placemats would be a sweet addition to a lovely family table.
Emma’s Salade Nicoise is the perfect example of a meal made from components that allow everyone to build their own plate with their favorite foods and also give them the opportunity to try new foods.

raising real food kids in a processed world

Beth Bollinger — Wed, 05 Mar 2025 10:02:07 GMT

Big news – I am currently immersed in Natural Products Expo West in Anaheim, California! This massive convention is where thousands of food, beverage, and supplement brands showcase their latest innovations to buyers, nutritionists, specialty retailers, and wellness professionals.

Exciting news for my paid subscribers – I'll be selecting TWO of you to receive curated sample boxes filled with my favorite discoveries from the show! Keep an eye on Thursday's chat for the drawing details. I will also be writing up a detailed post showcasing all my favorite new finds, emerging brands, and the most delicious, exciting minimally processed healthy foods I discover. Consider it your insider's guide to what's next in the world of clean eating! If you're curious about what to expect, check out my recap from last year's Expo West to see my top 50 healthy finds!

Subscribe now

While I am walking the acres of products, reading thousands of labels, talking to makers and founders at the convention this week, I have invited the wonderful, to take the reins. Karina and I connected through Instagram initially, and I was immediately drawn to her philosophy on children's nutrition that so perfectly aligns with mine. If you missed my Q and A with Karina, you can read it here. You're in excellent hands! Enjoy Karina (and my own) perspective on feeding children.

Karina Baloleanu in her kitchen

from Karina Baloleanu:

Ever since I became a mom, nutrition has taken on a whole new meaning. It's no longer just something I'm passionate about or something I do to optimize my health and help my clients. It's become something much bigger - a part of the legacy I want to leave my daughter with.

I believe that learning to listen to and understand your body as well as knowing how and what to eat are some of the most valuable life skills a person can learn. This should be taught in schools - it's that essential. What we eat doesn’t just shape our own health; it influences our children’s well-being and the generations that follow.

The Mindset Shift

Whenever people hear me say that my daughter, who is now almost five years old, doesn't drink juice or eat store-bought candy, or that she's never had Nutella or a Kinder Surprise, the first thought on their minds is, "But don't you feel that she's losing some of the joy of childhood?"
And here's the thing—it requires a mindset shift. I don’t think of it as my daughter losing something, but rather as what she’s gaining. She’s gaining nutrients that will fuel her cells and make her body strong and resilient. She’s gaining stable energy and mood. She’s gaining the foundation for lifelong health.
It’s easy to feel societal pressure to let kids indulge in sugary treats and processed foods "like everyone else," but I try to remember that the well-being I’m fostering in her is far more valuable than conforming to trends or expectations. It can feel isolating at times, but I know that in the long run, I’m giving her the best possible foundation for health.
This mindset shift is fundamental to making any changes. If you see it as depriving your kids of something, they will perceive it the same. That’s why in our house we never say, "We can't eat that," but rather, "We don't eat that." It changes the perspective from restriction to choice.
It’s also important to implement changes for the whole family. It shouldn't be just the kids who eat healthy—the entire family should. If you tell your kids they can’t have chips or ice cream, but you still eat them, it creates confusion and resistance. The first step in helping your kids eat a whole-food, nutrient-dense diet is for you to lead by example.

How meals look in our household

One of the things I care about deeply is eating meals together, as a family. We make it a priority to wake up early for breakfast and sit down for dinner to talk about our day. I’ve come to appreciate that meals are about so much more than just food on a plate—and it's something I learned best after moving to Spain. Here, meals aren’t just about eating; they’re about connection, community, and togetherness. Even after the last bite, people linger at the table for hours, laughing, sharing stories, and playing games.
Another important aspect is that we all eat the same food—there’s no separate "kids' menu." If I know my daughter isn’t fond of a certain ingredient, I serve her a deconstructed version of the meal, still including that ingredient but separately and in smaller amounts.

Normalizing kids' meals as smaller versions of adult meals

Cook in front of them, cook with them—let them be involved as much as possible. Yes, it will be messy. Yes, it will take longer. But these hands-on experiences help build a healthy relationship with food. Let them touch, taste, and smell different ingredients.
Have them help with dinner prep and let them snack on the veggies (this is the easiest way to get them to eat fiber first!). Cooking at home as much as possible is an investment in their future health. When my brother-in-law once asked me, "How can you cook so much?" my immediate thought was, "How could I not?"

Let them in the kitchen

Start small and sustainable. You don’t have to overhaul your entire life overnight. Focus on one habit at a time—whether it’s drinking more water, adding protein to meals, or getting more movement in your day. The key is consistency, not perfection.

Talk to them about food

For as long as I can remember, I’ve talked to my daughter about what and how we cook, where food comes from, and what’s on her plate. I’ve taken her grocery shopping with me, explaining why we choose one product over another—all in ways that make sense for her age. Don’t underestimate the power of talking to kids about food. They understand more than we give them credit for.

Repeated Exposure > Hiding Vegetables

Kids' tastes naturally change. My daughter loved avocado as a baby and toddler, then refused it for a long time, only to recently eat half a large avocado by herself. The key is exposure—consistent exposure without forcing or insisting.
It can take more than 30 exposures for a child to accept a certain food. For nearly three years, we consistently offered leafy greens at every meal without pressure. One day, she said yes to trying it. She’s still not an avid salad eater, but she will occasionally eat it, and that’s enough for me.
I’m also not a big fan of hiding vegetables in food. While it might work with younger kids, it can break trust as they get older. Plus, it robs them of the opportunity to develop a taste for that vegetable on its own. Instead, I prefer preparing veggies in different ways, using spices to enhance their flavor, or making a clean, nutrient-dense sauce they can dip their veggie sticks into or drizzle over a bowl.

Postponing sugar introduction as much as possible

Babies and young children naturally prefer sweet flavors, starting with breast milk. However, this preference begins to fade between ages 3 to 6 as taste buds develop—unless their diet is dominated by processed, high-sugar foods, in which case, the preference lingers.
To expand their palate, introduce a variety of flavors early on:
Bitter foods: citrus, green apples, cranberries, dark leafy greens
Fermented foods: sauerkraut, kimchi, kefir, plain yogurt
Herbs and spices: turmeric, cinnamon, parsley, ginger, basil
Umami-rich foods: bone broth, mushrooms, miso, eggs
I postponed introducing refined sugar for as long as possible, and I still opt for unrefined alternatives like maple syrup, raw honey (for kids aged one and older), dates, or bananas. Now, while my daughter enjoys cake at a birthday party, she still asks for fruit for "dessert."
Sugar is a huge topic—I could talk endlessly about it. We often associate it with cavities, but its effects go far beyond that. Regular or high consumption of sugar:
Depletes essential minerals: Sugar requires minerals like magnesium, calcium, and zinc to be metabolized, pulling them from the body.
Weakens the immune system: Just one teaspoon of sugar can suppress immune function for up to five hours, making us more prone to colds and illnesses.
Impacts gut health and brain function: It impacts gut health, which is directly connected to the brain, affecting focus, mood, and energy levels.
Disrupts blood sugar balance: Frequent sugar spikes and crashes can lead to fatigue, irritability, and cravings.

Fat + Fiber + Protein: The Trifecta for Balanced Meals

Every meal in our home includes fat, fiber, and protein. This ensures balanced energy and stable blood sugar. A nutrient-dense breakfast sets the foundation for the day, ensuring a milder blood sugar response, no matter what she eats later in the day.
I follow the same rule for snacks, and look to pair carbs with protein or fat. So, instead of an apple, I serve her apple slices with peanut butter, or instead of grapes, I serve parmesan slices and grapes.

Where to start if your family has been eating the standard American diet

If your older kids have been eating a processed-food-heavy diet, know that it’s never too late to start. Here’s where to begin:
Make your home a "safe space"
Choosing the food you bring into your home is the first step toward a sustainable, healthier lifestyle. Make your home a safe space where you or your kids don't have to exercise constant self-control, avoiding the snack drawer or that bag of potato chips. Make sure the food you buy and bring home is as nutritious as possible.
Crowd it out
Instead of completely removing certain foods and making it feel like a restriction, start by adding in healthy foods, one by one. The more healthy foods and habits we add in, the less space there will be for unhealthy habits and ultra-processed foods.
Start low and go slow
Start with small, simple swaps. Try finding a blood sugar-balanced version of their favorite meals—Beth is my go-to for that, whether it’s her No Oats recipe for breakfast, pancakes, or even lunch and dinner ideas.
Swap out basic ingredients where you can. Use almond or coconut flour instead of refined wheat flour, or mix white rice with cauliflower rice (50/50) for added fiber and a better glucose response. Replace fruit juice with coconut water, serve a fruit salad instead of cookies for dessert, or swap wheat crackers for seed crackers.
If you want to remove sugary, flavored yogurts from your kid’s diet, for example, don’t switch to plain yogurt overnight—they’ll likely refuse it. Instead, start by serving plain yogurt with fresh or frozen fruit and a drizzle of raw honey or maple syrup. Over time, as their taste buds adjust, gradually reduce the sweetener until they enjoy plain yogurt with just fruit.
Plan meals in advance
The system I use—and that has worked great for us—is simple. Every Friday or Saturday, before grocery shopping, I make a meal plan for the following week. Based on that, I create a shopping list, along with our weekly staples (hello, dark chocolate!).
This helps in two ways. First, when we’re at the supermarket, we stick to the list, and I remind my daughter that we only buy what’s on it. If I know she’ll get hungry before we get home, we agree on a snack together—reading ingredients and talking about why we choose one product over another. Our go-to's are usually nuts or dehydrated sweet potato and tomato slices (because she really likes them and they're a clean snack option).
Second, it takes the stress out of mealtime. No more last-minute scrambling, wondering what to cook or if I have all the ingredients. We just check the menu on the fridge and know exactly what’s for breakfast, lunch, or dinner—avoiding mealtime debates or the temptation to order takeout.
And it doesn’t have to be complicated! Most of our dinners are simple sheet-pan meals with protein (fish, poultry, tofu, beef), a variety of complex carbs (root vegetables, sweet potatoes, white potatoes), and a big salad to share. You could also cook a meal in the Instant Pot so it lasts for at least two meals or do some weekend meal prep—batch cooking protein or chopping veggies—to make the week easier.
Gut Health and Food Preferences
Your child’s gut health plays a huge role in their food preferences, digestion, and overall well-being. If their gut microbiome is out of balance, it can influence what foods they crave, how they process nutrients, and even their willingness to try new foods.
Why Picky Eating May Be Gut-Related
Picky eating isn’t always just a personality trait—it can be a sign of underlying gut imbalances. Certain bacteria in the gut thrive on specific foods, meaning a child with an overgrowth of sugar-loving bacteria may constantly crave sweets while avoiding bitter or nutrient-dense foods. Additionally, gut inflammation, food sensitivities, and poor digestion can make certain textures or flavors unappealing, leading to selective eating habits.
How to Support Gut Health for Better Eating Habits
Zinc and Nutrient Deficiencies: Zinc is essential for taste perception and appetite regulation. Low levels can contribute to food aversions and reduced willingness to try new foods.
Nervous System Regulation: A child’s nervous system plays a crucial role in how they experience food. Chronic stress, anxiety, or sensory overload can make eating new foods feel overwhelming. Supporting nervous system regulation through relaxation techniques, gentle exposure, and a calm mealtime environment can help.
Probiotics and Gut-Supportive Foods: Introducing probiotic-rich foods (like yogurt, kefir, or fermented vegetables) and fiber-rich foods can help balance gut bacteria and support digestion.
By focusing on gut health, you’re not just improving digestion—you’re also helping your child develop a more varied and balanced relationship with food.
There's a great kids book that explains gut health in such a beautiful way for kids and adults too: “The Army Inside You: A Children's Guide to the Microbiome” by Lindsey Garvin

Explain the food-body connection in a way that's age-appropriate and relatable.

Kids want to feel good, have energy to play, stay focused in school, and be kind to their friends. Once they understand how food affects their energy, mood, and brain function, they’re often more receptive than adults.

Use language they understand. For my young daughter, that means explaining how food can make her happy and full of energy or, on the flip side, tired and overwhelmed with big emotions. For a teenager, it might be linking ultra-processed meals to skin breakouts.

Fast train vs slow train

This analogy helps kids grasp how different foods affect their bodies. Simple carbs act like fast trains—speeding through the bloodstream and often derailing. Slow trains (fiber, protein, fats) move steadily and keep things on track. The trick? Always put a slow train on the tracks first so both trains ride smoothly. In other words, eat fiber, protein, and fats before simple carbs for balanced energy and mood.

I also use this strategy when we eat out (like at a birthday party) and I don’t know what will be served. Don’t let your kids leave home hungry—feed them some protein and fiber first so whatever they eat later won’t hit an empty stomach. This helps balance the spike and prevents a crash later.

The Big Picture

Raising children who eat real, nutrient-dense food isn’t about perfection—it’s about intention, consistency, and leading by example. It’s about shifting the perspective from deprivation to empowerment, from processed to whole, and from convenience to nourishment.

As parents, we have the incredible opportunity to shape our children’s lifelong relationship with food. By prioritizing whole foods, eating together, cooking at home, and making small, sustainable changes, we set them up for a lifetime of health and well-being.

And if you’re just starting, take it one step at a time. Small shifts lead to lasting change—and every bite of real food matters.

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Ceylon Cinnamon: I add it to my coffee daily and use it in baking.
Coconut Flour: I incorporate it into my baking because it's great for blood sugar management and is high in fibre.
Apple Cider Vinegar: I take it daily before meals for better blood sugar regulation.
My Gratitude Journal: I write in my journal daily as part of my morning routine.
Light Therapy Lamp: Living on the West Coast, we experience darker mornings in the winter, so this really helps me with my energy and mood.

Recipes that kids (and adults) LOVE

Resources to help you get started

I love connecting you with doctors, scientists, nutrition experts, and chefs as passionate about your metabolic health as I am. Who would you like to learn from next? Message me, and I will make it happen…

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack.

🧡P.S.

If you know someone with pre-diabetes, diabetes, metabolic syndrome, or anyone eating for blood sugar balance and a healthy mid-life, or just eating whole food for better health, will you forward my Substack to them?

🧡Beth

Dr. Kelly Casperson on hormones, intimacy, and menopause health

Beth Bollinger — Wed, 12 Feb 2025 10:01:38 GMT

Dr. Kelly Casperson, MD

Most of you know how much I love audiobooks.

I listen while walking, cooking, folding laundry, and in the car. In this way, I can absolutely devour many books a month and “meet” and learn from a wide variety of experts.

Just before the holidays, I listened to Dr. Kelly Casperson’s book “You Are Not Broken: Stop "Should-ing" All Over Your Sex Life.” I purposely listened to this one in the car, taking my son to and from school so he could benefit from learning about women’s bodies and experiences. He was mostly quiet, but he did listen and take it all in. Then, of course, I had to pass it along to my husband, and he listened as well. We all learned something new.

It was then that I decided that I just had to introduce you to Dr. Kelly Casperson! Kelly graciously agreed to this interview and to answer the questions that you submitted. If you haven’t met Dr. Casperson yet, check out her very informative Instagram and her wildly popular and engaging podcast by the same name: “You Are Not Broken.” Kelly started her podcast to let women know their sexual problems are not anyone’s fault and the problems are fixable.

Enjoy my interview with Dr. Kelly Casperson…

How old were you when you knew you wanted to be a doctor? How did you choose your specialty?

I don't remember, but my mom says that I told her when I was very young that that's what I wanted to do. I chose urology because I liked instant gratification. Because of urologists, you have a kidney stone, then it's gone. You can't pee, then you can. You have a tumor, then it's gone. Because I show up at work, lives changed, and that was very attractive to me.

What sparked my idea for my current business?

Realizing the suffering in the world and that the education I had could make a huge difference, but I could do more if I didn't just see people in clinic in my town, I needed to reach the world.

What’s been the craziest challenge you’ve faced as a female entrepreneur, and how did you tackle it?

Society doesn't think women should make money, and we get judged way more than men. How do I tackle it? I see the bias for what it is.

How has your personal journey shaped the way you run your business?

You grow as you age, and you constantly want to try to be better and do better and lead with your values.

What are the superpowers that women bring to entrepreneurship, and how have you used them in your own business?

I don't know. I've never not been a woman, so I'm not sure how I'm different than if I was a man.

What keeps you fired up and passionate about your work, even when things get tough?

Knowing that I help people every day, literally today, probably eight people told me how much I helped them and that’s a normal day for me, it’s pretty incredible.

Is there a particular project or moment in your business that you’re super proud of?

I'm speaking on the Sydney Opera House stage on March 1st, so that's going to be pretty amazing. My podcast has been going for five years, and only 2. 5 percent of all podcasts last five years or hit 300 episodes.

How do you juggle running a business and living your life? Any favorite self-care rituals you swear by?

Take care of yourself, take care of your family, and turn stuff off when you need to.

Do you have a favorite go-to dinner recipe?

No.

What would your perfect day look like?

Exercise, coffee, read books, talk to people.

What’s got you excited in your industry right now?

The fact that women are getting empowered, they're educating themselves, and then they're going to advocate for themselves in the doctor's office.

Super cool.

What kind of legacy are you hoping to build, and how do you want to influence the next generation?

Oh, I'm gonna change we're gonna change some policy. We're gonna deregulate testosterone, we're gonna get a female dose of testosterone, we're gonna get all people having the conversation about hormones by age 50. I'm changing the world.

Audience Submitted Questions:

Question: Does Dr. Casperson have any thoughts on birth control vs HRT for relieving perimenopause symptoms? My doctor recommended BC over HRT because she said with fluctuating hormones, HRT could sometimes make things better and sometimes worse, but BC would be more consistent. I am looking to see if she agrees or if there are other upsides/downsides to one vs the other.

I've podcasted on this many times. Use birth control if you want to prevent pregnancy. They're not as great for menopause symptoms, but they are great for heavy bleeding.

Question: Thank you, Beth, for giving us this opportunity to ask questions. I'm not sure if I'm alone in this, but what can be the cause of/what to do about a lost orgasm? The build-up is there, but then it just disappears.

Yeah, see a Sex med specialist. That could be testosterone, it could be estrogen, it could be clitoral thymosis, lots of things could be going on, so I would see an expert about that.

Question: Thanks, Beth! 46 still regular periods, but definitely in perimenopause, hormones register as normal, but libido seems to have dropped. Also, when is the right time to start HRT?

Sex med specialist, lots of reasons that libido drops. The right time to start HRT is when you have symptoms. And if you don't have symptoms, certainly post-menopause, you can start thinking about it for things like the prevention of osteoporosis. And prevention of genital urinary syndrome of menopause (GSM).

Question: Food & supplement recommendations for peri & menopause?

Protein, fiber, and magnesium.

Question: I’m 42 and have symptoms of peri and a hashi dx (hashi for 10 years) Any guidance for treating both simultaneously?

Yes, you can treat both simultaneously.

Question: I’m 70 and have no complaints about sex. I’ve been taking estradiol cream for maybe 4 years. Is that safe? Thank you, Beth, for having Dr Kelly and for opening up to answer our questions.

Yes.

Question: I recently just reached post-menopause…..now getting semi-regular UTIs, which come on quickly without warning and are not triggered by sex. I presume this is tissue thinning from low estrogen? How best to support when this happens, but mainly how to prevent this? Would vaginal estrogen be best? What are the best foods & supplements you recommend to increase low estrogen?

Get on vaginal estrogen.

It's the best thing to prevent UTIs by 50 to 60 percent.

Question: Is it possible to manage peri(menopause) without HRT? I prefer not to be on any kind of daily medication, even if it is "bioidentical."

Yes, you can. Eating right, decreased stress, prioritized sleep, exercise. If you have a blockage in your brain about a daily medication, throw on an estrogen patch because that's twice a week.

Also, I'm not a proponent of pellets, but if your main issue is you don't like daily medications, you can do a vaginal ring or you can do pellets. But again, I don't like pellets for most people.

Question: I am on HRT, started a few months ago. Just want to know what else I can do to maximize feeling good/health/aging and longevity.

Exercise. Lift heavy, eat protein, and prioritize your sleep.

Question: I’m 68, had a full hysterectomy (including ovaries) 2 years ago. I’ve never been on a HRT. Since my hysterectomy, my body has become extremely dry in all seasons, my hair has thinned, and my joints hurt a lot. Can I/should I start on HRT now, or is it too late? I read online HRT should start within 2 years of menopause. Mine was 15 years ago.

Check out episode 291 of my You Are Not Broken podcast for some great info on that.

Thank you, Dr. Kelly Casperson for empowering women (and the partners who love them) to live their best mid lives. Combining the power of mind-work, body-science and relationships, I joyously smash the societal barriers that are keeping us from living our best intimate lives. Whether you are young or past menopause, single or in a long-term relationship, it is never too late or too early to realize YOU ARE NOT BROKEN. With humor, candor and ease, I break down the stories that we have been told about being sexual beings, to help us play, and normalize our intimacy and health.

1// Protein: getting ample protein isn’t difficult if you know how to strategically build a healthy plate. For days when I need a boost, I use Mt. Capra goat whey- that supports lean muscle mass, which is crucial as we get older. (use code NEST10 to save)

2// Fiber: I try to get 30-40 grams of fiber a day from food. If you missed my post about fiber, check it out here! Dr. B and I eat No Oats most mornings (I eat mine in full fat yogurt for calcium, healthy fat, and probiotics), and Dr. B eats his No Oats mixed with walnut milk, blueberries, and raw granola, (NEST20 to save) along with his morning green smoothie.

3// Sleep: I like to take magnesium glycinate at night and a slow-release melatonin. Find them both on Fullscript (20% off)

4// Hormone Help: check out www.menopause.org to find a menopause-certified provider near you, or use an online provider like MIDI Health or My Alloy

5// Function Health labs: twice a year, Dr. B and I get our labs drawn to keep tabs on markers of metabolic health and nutrient status. This gives us peace of mind that our diet and lifestyle choices are making a difference in the way we are aging.

In case you missed these gems:

I recently collaborated with Dr. Sara Redondo, MD, on a post for her newsletter, which was all about intermittent fasting! Sara provided the doctor’s perspective, and I provided the recipes. Check it out here:

Sara Redondo, MD

Intermittent Fasting: The Ultimate Guide (Studies and eBook Included)

What is the best schedule of intermittent fasting? Should I vary my fasting window or stick to a regular schedule? How many hours of fasting does it take to activate autophagy? Does fasting increase the risk of cardiovascular death? Will I lose muscle mass? Do I need to adjust fasting if I’m in the perimenopause, menopause, or postmenopause? Should I adjust fasting to my menstrual cycle? Do I need to adjust fasting if I travel? Do supplements break a fast? How should fasting be broken? Does cortisol increase with fasting…

a year ago · 2 likes · 2 comments · Sara Redondo, MD and Beth Bollinger

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack. Thank you, Dr. Casperson, for sharing your passion and for helping millions of women navigate menopause and midlife with more pleasure and joy!

🧡P.S.

🧡Beth

Nothing in this newsletter is personal medical advice, of course.

brain health meets metabolic health: Dr. Annie Fenn on why your kitchen holds the key to cognitive longevity

Beth Bollinger — Wed, 29 Jan 2025 10:01:33 GMT

Dr. Annie Fenn with a vibrant, brain healthy meal in Costa Rica recently

I'm so excited to introduce you to Dr. Annie Fenn, a physician and culinary instructor who has dedicated her career to a fascinating intersection: the connection between what we eat and how our brains age. As the founder of Brain Health Kitchen, Dr. Fenn teaches science-backed cooking techniques and recipes designed to reduce the risk of Alzheimer's and dementia. Brain Health Kitchen is “the only cooking school of its kind focused exclusively on helping people prevent cognitive decline through food and lifestyle”.

After years of practicing as a board-certified OB/GYN, Dr. Fenn shifted her focus to brain-healthy cooking and cognitive health. She developed the Brain Health Kitchen cooking school and authored 'The Brain Health Kitchen: Preventing Alzheimer's Through Food,' combining cutting-edge neuroscience with practical cooking wisdom.

What's particularly compelling about Dr. Fenn's work is how it illuminates the intimate connection between brain health and metabolic health. Many people don't realize that our brains and metabolism are deeply intertwined – in fact, Alzheimer's is increasingly being understood as "Type 3 diabetes" by some researchers. The same dietary patterns that support stable blood sugar, reduce inflammation, and maintain a healthy weight also protect our cognitive function. When we eat to support our metabolism, we're simultaneously nourishing our brain's resilience and longevity.

What draws me to Dr. Fenn's work is her ability to translate complex brain science into delicious, doable recipes and practical kitchen wisdom. Her approach aligns perfectly with our community's interest in cooking for lifelong health and vitality.

Enjoy my interview with Dr. Annie Fenn…

What made you decide to go to medical school?

I actually wanted to be a veterinarian ever since I was four. I majored in pre-vet in college and had my sights set on attending CSU vet school. But while working at vet hospitals during college I developed horrible allergies and so I pivoted and applied to medical school. I am so glad I did! When I found ob/gyn, I knew that’s where I belonged.

How did you choose brain health as a specialty?
I practiced ob/gyn for twenty years and focused on menopausal medicine exclusively in the last eight years. It was during my consultations with women going through menopause that sparked my interest in brain health. Many were most bothered by the cognitive symptoms that are common during those years, like difficulty concentrating, word retrieval, and brain fog. But it wasn’t until my mother was diagnosed with Alzheimer’s that I did a deep dive into the link between nutrition and protecting cognitive health. In 2015, after I had gone to culinary school, I decided to focus on helping people access brain-protective eating to fend off Alzheimer’s and other dementias.

What keeps you fired up and passionate about your work, even when things get tough?
I spend a lot of time out in the world speaking about Alzheimer’s prevention, giving hands-on cooking classes, and teaching college students. Two things fire me up these days:
1. When a newsletter subscriber or student tells me their cognitive health has improved after eating a brain healthy diet and following guidelines I share; and
2. When undergraduate and medical students are enthusiastic about learning how to take care of their brains.
Is there a particular project or moment in your business that you’re super proud of?
Thanks for asking! Yes, I am really proud of my book— The Brain Health Kitchen: Preventing Alzheimer’s Through Food. It took many years to go from a book idea to a book proposal. It took a lot of persistence to find an agent to represent me. Seven major publishing houses bid on the book, which was pretty much a dream come true, and so I had my choice of publishers. I went with Artisan Books because my editor was passionate about the mission—helping people fend off Alzheimer’s. Plus, they make gorgeous cookbooks. I am most proud when someone tells me the book has changed their life.
I am also super proud of the Substack community I have built. Such a kind and thoughtful group of people. They are also a lot of fun and were incredibly supportive when my mom passed away a few months ago. I am constantly grateful.

What’s your best piece of advice for people wanting to protect their brains?

Adapt your diet to look very similar to the MIND or Mediterranean dietary pattern. Start with the foods you love to eat, and slowly swap out the foods on the limit or avoid lists. Build your own brain food pyramid based on your personal preferences. Keep close tabs on your metabolic health. Make sure to consume enough high-quality protein. Find a way to make brain healthy eating sustainable for you. Eating this way should fit with your lifestyle, your budget, what you like to eat, and your food roots. There is no one perfect brain-healthy diet, but small changes add up.

How are brain health and metabolic health intertwined?

There are many pathways to cognitive decline. Poor metabolic health is perhaps the most common. As the body becomes resistant to insulin, so does the brain. In fact, the memory center of the brain (the hippocampus) starts to shrink in an environment where blood glucose and insulin are chronically elevated. Diabetes type 2 is a known risk factor for Alzheimer’s and vascular dementia. But even pre-diabetes has been shown to increase dementia risk as much as two-fold. Basically, you can’t enjoy longterm brain health without paying attention to metabolic health.

How do you juggle running a business and living your life? What self-care rituals do you swear by?

I am on the road about 4 months a year traveling to speaking engagements and to host Brain Health Retreats—immersive experiences in cool places like blue zones. My kids are grown but it’s still tough to be away from my husband and dogs so much. I always try to tack on extra time when I’m in Italy so we can have a little vacation too. When I am home, I jump at the chance to see friends for coffee, a hike, a ski, or a bike ride. No matter how busy I am, I just find time--getting exercise and being with friends is a huge priority for me. As for self-care, I always take a hot bath before bed and carve out time to read a book.

Do you have a favorite go-to dinner recipe?

I really love this Crispy Tofu Over Greens with Chili Sauce. Sometimes, I make it with salmon instead.

Crispy Tofu Over Greens with Chili Sauce

What would your perfect day look like?

I like to get up early, savor a really good cup of coffee (my husband makes me a pour-over), get outside right away to walk the dogs, then dig into research and writing for a few hours. Ideally, I would have some time to go on an adventure in the mountains where I live--a hike in the Tetons, a bike ride, or an afternoon floating and fishing the river. Even though I love to cook, on a perfect day, I would want to eat out at my favorite sushi restaurant with my favorite people. Getting to bed early would really cap off the day. I am serious about getting 7 to 8 hours of sleep!

What’s got you excited in your industry right now?

I love that people of all ages are paying attention to brain health. It’s no longer an issue just for middle aged and older adults. There’s more data on the impact of nutrition and lifestyle on young adults. I am really excited to be teaching two undergraduate courses this year, a women’s brain health course at Harvard and a brain health nutrition course at the University of Cincinnati.

What kind of legacy are you hoping to build with your business, and how do you want to influence the next generation?

Brain Health Kitchen has always been about educating people and encouraging them to share what they learn. I think of my newsletter subscribers, for example, as brain health ambassadors. It is estimated that each person has the potential to influence 2.8 people each day, about 1,000 people each year, and 80,000 people in a lifetime. I am proud that I am building a community of people who are well-versed in how to age with a healthy brain, and are now spreading the word. As people understand how to take care of their brains, we have the potential to avoid much of the suffering caused by Alzheimer’s and other types of dementia.

Can you share 5 tips for better brain health?

Floss your teeth every day; no cheating.
Eat these foods every day: leafy greens, vegetables, berries, nuts and seeds, whole grains, extra-virgin olive oil.
Find the people that support you and make you laugh. Spend more time with them.
Write down your personal mission statement. Define what your overriding purpose is and how you would like to contribute to the world. Revisit it often.
Strength training is mandatory. Work out and stay strong so you are able to fend off frailty and age with a healthy brain.

What are 3 things you would never do or eat as a brain health doctor?

I would never eat processed meat or processed dairy products.
I would never consume sugar- or artificially-sweetened drinks on a regular basis.
And I can’t think of one fast food restaurant where I would actually eat the food.

Thank you so much, Dr. Fenn! How can my readers connect with you or attend one of your retreats?

I host several Brain Health Retreats each year in Italy, Costa Rica, and Mexico. These are week-long educational vacations focused on the food, lifestyle, and culture of places known for the longevity of their residents. You’ll find all the details about upcoming retreats on this page of my Substack. Paying subscribers to my newsletter get first dibs on spots when they are announced.

3 things Dr. Fenn is loving:

1// My nut milk maker. I almost never buy nut milk because it is so much better homemade. I used to make it in a blender but this machine does a better job and it’s so easy.

2// Really good extra-virgin olive oil. I always seek out the freshest, highest quality olive oil I can find. I use it to cook almost everything and it is the secret ingredient to making my recipes delicious. This year I am partnering with friends in Tuscany to offer a Brain Health Kitchen branded olive oil that is especially high in brain-healthy polyphenols. Stay tuned--it will be available soon!

3// Matcha green tea. Most coffeeshop matchas are too sweet for me (most have added sugar) so I like to make lattes at home using really fresh matcha. I usually source it from Rishi-Tea but I also love MUD/WTR mushroom matcha, a mix of matcha and high quality mushroom powders. And, I discovered a tea purveyor in Minnesota that mills matcha to order. It is the ultimate in freshness and flavor, and is extremely good for the brain.

25% off Brain Health Kitchen

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack. Thank you, Dr. Fenn, for sharing your passion and your story.

🧡P.S.

If you know someone with pre-diabetes, diabetes, metabolic syndrome, or anyone eating for blood sugar balance and a healthy brain, or just eating whole food for better health, will you forward my Substack to them?

🧡Beth

fiber and blood sugar - part 1 + 2: beyond digestion + your daily fiber blueprint

Beth Bollinger — Wed, 22 Jan 2025 10:01:43 GMT

Most of you enjoyed my special feature by Dr. Lola MacLean so much that I have asked her back to talk to us about fiber. Following Dr. Lola’s terrific fiber primer, I will share exactly how to get enough fiber and give food and meal ideas!

Fiber is a crucial component to a healthy, blood sugar balancing diet and plays a big part in optimal metabolic health. If you missed her introductory post, meet gut health expert Dr. Lola MacLean here:

part 1: beyond digestion

by Dr. Lola MacLean

Fiber and Metabolic Health: The Gut Connection

Ready for a wild statistic? A 2019 study estimated that 88% of American adults are metabolically unhealthy (1). Metabolic health—which encompasses balanced blood sugar, optimal insulin function, stable cholesterol, and a healthy weight—is essential for overall well-being and chronic disease prevention.

One often overlooked piece in this equation is dietary fiber (super sexy, I know). This nutritional component plays a pivotal role in metabolic health. Some individuals find themselves unable to tolerate fiber-rich foods, which can make improving their metabolic health seem daunting.

In this post, I'll share what fiber is, its types, and its role in blood sugar regulation. Since my specialty is gut health, I'll also share with you the link between the gut, blood sugar balance, and fiber- as well as a couple of tips to ease into a fiber-rich diet if you're struggling to tolerate it.

What Is Fiber?

Fiber is a type of carbohydrate that our bodies cannot digest. Unlike other carbs that are broken down into sugar molecules, fiber passes through the digestive system relatively intact. There are two primary types of dietary fiber:

Soluble Fiber:
- This type of fiber dissolves in water and forms a gel-like substance in the gut. It’s found in foods like oats, beans, lentils, apples, and flaxseeds.
- Soluble fiber is well-known for its ability to regulate blood sugar by slowing down the absorption of glucose. It also helps lower LDL cholesterol.
Insoluble Fiber:
- Insoluble fiber does not dissolve in water and adds bulk to stool. It’s found in whole grains, nuts, seeds, and many vegetables.
- This type of fiber supports digestive regularity and prevents constipation by promoting efficient movement through the digestive tract.

Both types of fiber play distinct but complementary roles in gut and metabolic health. The magic number for total fiber per day is variable, but ideally, you're getting 25-35 grams per day.

Fiber and Blood Sugar Balance

Blood sugar balance is crucial for preventing energy crashes, mood swings, and long-term health issues like diabetes. Fiber does a few different things to help bring balance:

Slows Absorption: Soluble fiber slows the absorption of sugar into the bloodstream, preventing sharp spikes and crashes in blood glucose levels.

Improves Insulin Sensitivity: Regular consumption of fiber supports the body's response to insulin, reducing the risk of insulin resistance.

Feeds Gut Bacteria: Certain types of fiber act as prebiotics, feeding beneficial gut bacteria that produce short-chain fatty acids (SCFAs). These SCFAs help regulate glucose metabolism and reduce inflammation. SCFAs also improve insulin secretion and HbA1c levels by enhancing gut production of gut peptides such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) (2)

The Link Between Fiber, GLP-1, and Peptide YY

Fiber’s influence on metabolic health is through its impact on gut-derived hormones like GLP-1 (glucagon-like peptide-1) and Peptide YY (PYY). These hormones are secreted by the gut in response to food intake and play critical roles in regulating blood sugar, appetite, and metabolism.

GLP-1 and Blood Sugar Balance: GLP-1 enhances insulin secretion in response to rising blood sugar levels, helping maintain glucose balance. It also slows gastric emptying, allowing for a steadier release of glucose into the bloodstream.
Peptide YY and Satiety: PYY is another hormone released after eating, particularly in response to fiber-rich foods. It works by signaling fullness to the brain and reducing appetite, making it a valuable ally for weight management and preventing overeating.
Anti-Inflammatory Effects: Both GLP-1 and PYY have anti-inflammatory properties, which can benefit metabolic and gut health by reducing systemic and intestinal inflammation.

Fiber-rich foods, especially those high in soluble fiber, stimulate the production of both GLP-1 and PYY. This results in improved insulin sensitivity, stable blood sugar levels, and enhanced satiety.

The Gut Health Connection

I am a firm believer that all dis-ease starts in the gut. Gut health and metabolic health are deeply interconnected, with fiber playing a pivotal role in this relationship. Your gut microbiome—a diverse community of bacteria living in your digestive tract—thrives on fiber. Here’s how:

Prebiotic Function: Certain fibers, like inulin and resistant starch, are prebiotics. They feed beneficial gut bacteria, helping them produce SCFAs like butyrate, acetate, and propionate. SCFAs support gut barrier integrity, reduce inflammation, and improve insulin sensitivity.
Microbial Diversity: A fiber-rich diet promotes a diverse microbiome, which is associated with better metabolic and immune health.
Gut-Brain Axis: A healthy gut microbiome produces neurotransmitters and hormones that influence appetite regulation, mood, and even cravings.

By nourishing your gut with fiber, you create a positive feedback loop that supports both gut and metabolic health.

Why Can’t I Tolerate Fiber?

For some individuals, increasing fiber intake can lead to digestive discomfort, including bloating, gas, or constipation. This intolerance is often due to:

Dysbiosis: An imbalance in gut bacteria may lead to difficulty digesting certain fibers.
Low Enzyme Production: Insufficient digestive enzymes can hinder the breakdown of fibrous foods.
Sudden Increase: Adding too much fiber too quickly can overwhelm the digestive system.

If you’re experiencing fiber intolerance, it’s important to address these underlying issues while gradually increasing your fiber intake.

Tips for Incorporating Fiber Without Discomfort

Start Slow: Begin with small amounts of fiber and gradually increase your intake over weeks. Even adding an additional gram or two per week can start to make a difference!
Choose Soluble Fiber: Soluble fiber is often gentler on the gut and less likely to cause bloating. Focus on foods like basil seeds, chia seeds, and cooked vegetables. Soluble fiber has also been shown to be more beneficial for blood sugar balance - but you still need some insoluble fiber too!
Cook Your Veggies: Cooking breaks down some of the fiber structure, making it easier to digest.
Hydrate: Fiber absorbs water, so staying well-hydrated is essential for preventing constipation. Pro-tip: hydrate between meals... not at meals. Drinking too much liquid at a meal alters digestion and can cause more bloating and discomfort.

The Long-Term Benefits of Fiber

Fiber is one of the most impactful nutrients for gut and metabolic health. By incorporating fiber into your diet, you’re not only supporting gut health but also investing in long-term metabolic health. Consistent fiber intake can:

Reduce the Risk of Chronic Disease: by helping stabilize blood sugar and lower inflammation. This lowers the risk of heart disease, type 2 diabetes, and certain cancers.
Promote Healthy Weight Management: Support satiety and reduce overall calorie intake.
Enhance Digestive Regularity: Prevent constipation and promote a healthy gut microbiome.

For those who struggle with fiber tolerance, patience, and a strategic approach can make all the difference - go slow and listen to your body.

References:

https://www.liebertpub.com/doi/10.1089/met.2018.0105

https://www.sciencedirect.com/science/article/pii/S1756464621001493#:~:text=For%20instance%2C%20fermentation%20of%20dietary,peptide%20YY%20(PYY)%20(Canfora

Dr. Lola MacLean is a family nurse practitioner and functional gut health expert specializing in helping women find relief from bloating, irregular bowel movements, and anxiety. As the founder of Haelan Empowered, she offers lab testing, personalized protocols, and 1:1 coaching to uncover the root causes of symptoms and deliver real answers. Her approach combines functional medicine with practical lifestyle changes, focusing on the gut-brain connection to provide lasting relief. Connect with her on Instagram @lolamacleandnp or visit haelanempowered.com.

Beth Bollinger in the kitchen

part 2: your daily fiber blueprint

by Beth Bollinger of Nest Wellness

There seems to be a myth that people with type 2 diabetes or those watching their blood sugar cannot tolerate fiber. I want to assure you that there are many ways to incorporate fiber without spiking blood sugar, and fiber is indeed essential for balancing blood sugar, reducing cholesterol, and achieving good metabolic health!

I will share exactly how to get enough fiber into your day!

Here is a list of foods in order of their fiber content per 100 grams and how to use or eat them!

Legumes, Seeds + Nuts

Psyllium husk flakes 80g (make keto “cream of wheat” or grain-free focaccia)
Basil seeds: 50g (make No Oats!)
Chia seeds: 34.4g (make No Oats or chia crackers)
Flackers flax crackers: 34.4g (enjoy with any meal, spread with garlic hummus or olive tapenade)
Flaxseeds: 27.3g (make No Oats!)
Navy beans (dried): 15.8g (make this soup)
Lentils (dried): 15.6g (make lentil soup, or use lentils half and half when you use ground meat in a recipe!)
Almonds: 12.5g (make curried almonds)
Black beans (dried): 12.2g (make a burrito bowl with protein of choice, guacamole, greens, salsa, and cauliflower rice)
Chickpeas (dried): 12.2g (make garlic hummus)
Pistachios: 10.6g (make this pistachio chocolate torte)
Hemp hearts: 10g (make No Oats! or add hemp hearts to this easy blender soup)
Flax bread: 6g fiber per slice!

Grains

Oat fiber: 75g (make keto croissants and monkey bread)
Oat bran: 15.4g (eaten as a hot cereal)
Popcorn (air-popped): 14.5g (enjoy with extra virgin olive oil and mixed nuts for a better glucose response)
Quinoa (uncooked): 7.0g with ample protein, healthy fat, and veggies for a good glucose response
Barley (uncooked): 6.5g with ample protein, healthy fat, and veggies for a good glucose response
Brown rice (uncooked): 3.5g with ample protein, healthy fat, and veggies for a good glucose response

Fruits + Berries

Avocado: 6.8g (make avocado toast with this blood sugar friendly, high-fiber flax bread)
Raspberries: 6.5g (top No Oats)
Blackberries: 5.3g (top No Oats)
Pears (with skin): 3.1g (make this pear galette)
Apples (with skin): 2.4g (enjoy sliced apples with nut butter)
Blueberries: 2.4g (top your No Oats)
Oranges: 2.2g (make this grain-free, paleo citrus cake)
Bananas: 2.6g (make triple chocolate banana bread)

Vegetables

Artichokes: 8.6g (make roasted artichokes with herb butter)
Green peas: 5.7g (make soup!)
Broccoli: 2.6g (make this soup)
Brussels sprouts: 3.8g (roast them)
Sweet potato: 3.0g (make sweet potato chili)
Carrots: 2.8g (enjoy with guacamole or garlic hummus)
Spinach: 2.2g (add to scrambled eggs or soups)

More ideas for adding fiber!

Cacao nibs: 31.7g (sprinkle on No Oats, yogurt bowls, or basil seed pudding)
Dark chocolate (70-90% cocoa): 10.9g (enjoy a square or two after dinner)
Coconut (dried): 9.0g (make my breakfast cookies or holiday breakfast cookies)

substack recipe index

Here's a practical guide for incorporating high-fiber foods into each meal to reach about 10g of fiber per meal (30+ grams per day)

BREAKFAST IDEAS (10-15g fiber):

No Oats: (2 tablespoons basil or chia seeds, 2 tablespoons hemp hearts, 2 tablespoons ground flax) (20g with basil seeds, 12 grams of fiber with chia seeds) 1/4 cup berries (1g)
Greek yogurt with 2 tablespoons basil seeds (15g) and topped with raspberries (1g)
Chia pudding: 3 tablespoons chia seeds (10g) with unsweetened coconut milk, topped with 1/4 cup berries (1g) and 1 tablespoon cacao nibs (3g)
Breakfast cookies: 15 grams of fiber each
Green smoothie: 2 cups spinach (4.4g), 1/2 avocado (5g), 2 tablespoons flaxseeds (5.4g), protein powder
Egg and vegetable skillet:
- 2-3 eggs
- 2 cups sautéed vegetables like broccoli and Brussels sprouts (6g)
- 1/4 avocado (2.5g)
- 2 tablespoons almonds (1.5g)

LUNCH IDEAS (10-12g fiber):

Large salad with:
- 3 cups mixed greens (6g)
- 1/2 avocado (5g)
- 2 tablespoons pumpkin seeds (2g)
- Protein of choice
Lettuce wraps filled with:
- Tuna or chicken salad
- 1/2 cup shredded vegetables (1.5g)
- 1/2 cup lupini beans (7g)
- 1/4 avocado (2.5g)

DINNER IDEAS (10-12g fiber):

Cauliflower rice bowl (2g) topped with:
- Roasted brussels sprouts (3.8g)
- 1/2 cup lupini beans (7g)
- Olive oil and herbs

Zucchini noodles (2g) with:
- Low-carb vegetable sauce (3g)
- 1 cup mixed mushrooms (2g)
- 1/4 cup artichoke hearts (2g)
- 2 tablespoons pine nuts (1.3g)LOW-CARB SNACK IDEAS (3-5g fiber each):

matcha latte with 1 tbsp basil seeds (7.5g)
lupini bean snacks (7g per 1/2 cup)
1/2 avocado + everything bagel spice (5g)
1/3 cup mixed nuts (4g)
celery sticks (2g) with almond butter (1.5g)
1 oz dark chocolate (85% or higher) (3g)

TIPS FOR LOW-CARB, HIGH-FIBER, BLOOD SUGAR SUCCESS:

Focus on above-ground vegetables; root vegetables contain more natural sugars, are higher in carbs, and are more likely to spike blood sugar. When you do consume these complex carbs, pair them with protein and healthy fat.
Include avocados daily
Use lupini beans in bean, flour, and pasta form! (they're lower in carbs and higher in fiber and protein than other legumes)
Snack on nuts instead of low-fiber foods like chips and cookies
Include fermented vegetables daily for gut health: try fermented carrots, kimchi, fermented pickles, or sauerkraut
Use lettuce wraps instead of low-fiber, refined-grain bread
Replace grains with cauliflower rice, konjac noodles, konjac rice, lupin pasta, or zucchini noodles.
Sprinkle seeds on everything - yogurt, salads, soups, and No Oats!

When you take a fiber supplement before meals, particularly soluble fiber, it helps manage blood sugar in several ways:

Slows Digestion

The fiber forms a gel-like substance in your stomach
This slows down the rate at which food moves through your digestive system
Result: Slower, more gradual release of glucose into your bloodstream

Creates a Physical Barrier

Fiber creates a temporary barrier between digestive enzymes and carbohydrates
This reduces how quickly carbs are broken down into glucose
Result: Less dramatic blood sugar spikes after meals

Increases Satiety

Fiber helps you feel fuller
This can reduce overall food intake
Result: Lower total carbohydrate consumption

Common Fiber Supplements

Psyllium husk flakes
Glucomannan from the konjac root
Inulin
Guar fiber
Acacia fiber

Timing and Usage

Take a fiber supplement 15-30 minutes before meals with plenty of water
Start with small amounts and gradually increase
Typical effective dose: 3-5g before meals
Always check with your healthcare provider before starting supplements

Important Notes

Track your fiber intake for a few days using an inexpensive food scale and an app like Cronometer or My Fitness Pal. If you cannot get to 30+ grams of fiber daily from food, consider a supplement. Basil seeds have so much fiber that even adding 1-2 tbsp daily to food or beverages daily can be enough to get you to 30+ grams!
Fiber supplements work best as part of an overall healthy diet
Fiber supplements should not replace fiber from whole foods
Drinking adequate water is essential when taking fiber supplements. Aim for half your body weight in ounces daily.

high fiber and blood sugar-friendly favorites:

Lupin pasta - the high protein, high fiber noodle that outshines all other alternative pastas in terms of taste, texture and blood sugar response.
Konjac noodles and rice - high fiber, low carb, low calorie noodle and rice alternative that will not spike blood sugar.
Basil seeds - such an easy way to up your daily fiber intake. Enjoy as a pudding (in place of chia seeds), or in a beverage as a low carb alternative to boba.
No Oats - make your own or check out these handy single serving packets. Great as an on-the-go, take to work, or travel breakfast too!
High fiber meal plan - if you need more help getting ample fiber, this is the meal plan for you!
Fiber supplements are available on Fullscript. Save 20% always on supplements, protein powders, collagen, and, of course, fiber!
Thank you🧡
If you know someone with pre-diabetes, diabetes, PCOS, metabolic syndrome, or anyone eating for blood sugar balance, low carb, keto, refined sugar free, grain-free, gluten-free, or just eating whole food for better health, will you forward my Substack to them?
It would mean the world to me as I try to spread the word about optimal metabolic health and healthy aging.

🧡Beth

the inside-out approach to radiant skin: expert interview + free consultation

Beth Bollinger — Wed, 08 Jan 2025 09:01:26 GMT

Rachel Draper, IHP

I have known Rachel for several years, even though we have never met in person. Rachel and I both studied Integrative Health and have been Instagram friends. From our Integrative Health training, I chose the path of nutrition, blood sugar balance, and recipe development, and Rachel pursued her passion for skincare from the inside out. I am so happy for you to get to know Rachel today!

Hi Rachel, introduce yourself!

Hey there! I'm Rachel Draper, a professional in Integrative Health and Skin Rejuvenation. Originally from Dublin, Ireland, where I mastered my skills as an esthetician in 2004, I'm now living in Texas with my beautiful family. Studying Integrative Health sparked my love for wellness and functional medicine. I'm especially obsessed with age management, skin health, well-being, and longevity. My main goal is to teach people how to manage the aging of their skin naturally and get the best skin health possible. When I'm not working, I usually dive deep into the science of skin cells and how our skin works. I also like to hike and spend quality time with my family.

How did you become interested in skincare?

Since becoming an esthetician in 2004, I have been passionate about the transformative power of skincare on the skin. Throughout my journey, I've had the privilege of training with various skincare lines and learning from renowned experts in the industry. The product lines I carry offer cutting-edge education on skincare at a cellular level, backed by scientific research and produced in world-class laboratories. Witnessing the remarkable difference that quality skincare can make, I am committed to educating my clients about the difference between skincare that genuinely cares for your skin and the importance of nutrition, of course ;)

What services do you offer?

My services include both in-house and virtual skin consultations. Virtual appointments focus on identifying the root cause of skin issues through functional medicine labs. In-depth skin consultations and customized skincare routines are also provided. In-house treatments include hands-on therapies such as lymphatic drainage, a red light sauna, red light therapy, relaxation facials for stress reduction, enzyme therapy, collagen induction therapy, and functional medicine lab testing. I prioritize educating my clients about the reasons behind my skincare recommendations. Each individual's skin is unique, and I believe a thorough skin consultation is crucial for achieving optimal results. I do not recommend skincare products without a comprehensive consultation. My philosophy always involves identifying the root cause of why skin issues manifest themselves in the first place.

How do you juggle running a business and living your life?

Honestly, finding balance has been a process of trial and error, especially with a growing family. In the early years, frequent moves with my husband's military career meant I could focus on work a few days a week and utilize outside help. Now that we're settled and our girls are in school, I can work while they're away and be fully present when they're home. This balance has been a long-term goal, and I'm grateful to have found a schedule that allows for quality family time and fulfilling work. While I maintain a strict schedule, I prioritize sleep and self-care, which ultimately benefits my personal and professional life.

What are your favorite self-care rituals?

My favorite self-care rituals include breathwork, running and hiking, red light therapy and facials, reading and learning, and quality time with my girls and husband; I love to take my girls to the library or garden and listen to spiritual music. These activities help me recharge, stay grounded, and maintain a healthy balance in my life.

Do you have a favorite go-to dinner recipe?

I have so many. I love trying new recipes all the time. I'm obsessed with soups, and my favorite is Italian wedding soup. I recently tried Beth’s Thai Meatball Soup, and I'm obsessed. I love to eat various colorful foods, and my favorite protein is salmon with a salad.

What would your perfect day look like?

My ideal day starts with an early morning run or weightlifting session, a refreshing shower, and a healthy, homemade breakfast with coffee. If my girls are out of school, we love exploring new places and having adventures together. I always try to carve out some time to read a book on wellness or skin, and of course, spending quality time with my family, free from stress and full of laughter, is the ultimate way to complete my perfect day.

What’s got you excited in your industry right now?

I'm sensing a significant shift in the skin industry and wellness space. People are becoming more proactive, seeking more profound understanding and positively changing their diets and lifestyles. I'm particularly excited about the potential for change in the American food industry, with a focus on eliminating harmful ingredients. Healthy skin isn't just about external products; it requires a holistic, 360-degree approach that addresses internal health. The growing research and education available to skin experts and wellness practitioners is inspiring, and I'm thrilled to be part of this movement towards healthier, more vibrant lives. I am so excited to continue to change people's lives for the better.

Are there any skincare myths you’d like to bust?

There are so many skincare myths out there! Here are two that I'm eager to debunk:

Myth 1: Toners are essential.

In my opinion, Toners are not necessary. They were created to balance skin pH after using harsh cleansers. Instead, I recommend a treatment spray tailored to your skin's needs and environment.

Myth 2: You need to peel your skin for it to renew.

Not True! As a corneotherapist, I believe in preserving the skin's protective barrier. Our skin has a microbiome, just like our gut, that needs to be protected. Harsh exfoliants, peels, and makeup wipes disrupt this balance, leading to more problems. Focus on protecting and nourishing your skin, not stripping it. Remember, healthy skin is about balance and protection. Let's ditch these myths and embrace a gentler, more effective approach to skincare!

What three things would you never do or put on your skin?

Not all skincare is created equally. I carefully select products that avoid emulsifiers, mineral oils, silicones, plasticizers, sulfates & foaming agents, preservatives, parabens, perfumes, colors, and dyes. I would never use micellar water or makeup wipes on my skin.

Rachel has kindly agreed to answer the questions that you submitted

What is the best way to tighten skin on the neck due to aging and weight loss?

To address sagging skin on the neck, I recommend a multi-pronged approach:

Topical Skincare: Start with a high-quality skincare line focusing on cellular-level results. Look for products with Vitamins A, C, and E to hydrate, correct, and boost collagen production. Remember, not all skincare is created equally; I can recommend an excellent option for you.
Professional Treatments: Consider a series of collagen induction therapy (skin needling) sessions to stimulate natural collagen production. Make sure the skin is prepped with the right ingredients for at least 6 weeks before your first treatment.
Red Light Therapy: Red light therapy can be effective for collagen production. However, choosing a reputable device backed by scientific research is crucial. I can recommend a great option specifically designed for the neck area.
Home Devices: Sonophoresis and iontophoresis devices can enhance product penetration and further improve skin tone and texture. Remember, consistency is key. Combining these approaches with a healthy lifestyle will yield the best results.

Is there anything that helps with sagging skin & or collagen that we can address nutritionally or topically/ home care?

So, we have these fantastic cells called fibroblasts responsible for producing collagen and elastin, the fundamental building blocks of youthful, healthy skin. Unfortunately, they start to slow down in our late 20s and become less efficient as we age. However, there's absolutely hope! We can support our fibroblasts by providing them with the proper nutrients, like Vitamins A, C, and E, abundant in brightly colored fruits and vegetables.

Topical application of these vitamins is also beneficial, but choosing high-quality skincare products that effectively deliver these nutrients to the cells is essential. One of my favorite treatments for stimulating collagen and elastin production is collagen induction therapy, also known as skin needling. This professional treatment can create new fibroblast cells and stimulate growth factors, leading to excellent results when done correctly and with proper skin preparation. Remember, never underestimate the power of a healthy diet for your skin. After all, this is where your skin cells get the nutrients they need to thrive!

Is bakuchiol as effective as retinol?

Recent studies have shown that Bakuchiol 0.5% and 0.5% Retinol can yield similar results in addressing fine lines and hyperpigmentation. However, retinol users often experience flaking and dryness, which makes Bakuchiol a more comfortable option for some. It's important to remember that retinol (Vitamin A) is crucial for skin cell health. Gradually building up Vitamin A receptors can help our skin adapt to retinol without side effects. This is why I prefer starting with fat-soluble Vitamin A. While Bakuchiol has benefits, Vitamin A (retinol) is more comprehensive in overall cellular health, making it my top choice for long-term skin benefits.

What is a basic skincare routine for pregnant or nursing moms?

I love Dermaviduals skin care because it is oncology-approved and pregnancy-safe. Depending on your skin type and concerns, I would choose products specifically for your skin. Usually, the top ingredients to avoid during pregnancy are salicylic acid and Vitamin A, but with Dermaviduals, super small doses are perfectly safe. I would love to customize a skincare regimen just for you. Cleanser, moisturizer, and SPF would be super simple and effective.

Best treatments for melasma/dark spots...bonus if they are things to be done at home rather than costly out-of-home treatments.

First of all, let's explore what causes melasma and how to address it:

Causes and Triggers
- Hormonal Fluctuations: Pregnancy, hormonal contraceptives, and hormone replacement therapy can trigger melasma due to increased melanin production.
- Genetic Predisposition: 30% of women, while pregnant, have a higher likelihood of developing melasma due to genetic factors.
- Sun Exposure: While not the root cause, UV radiation can worsen melasma and trigger flare-ups.
- Medications: Certain medications like antidepressants and anti-anxiety meds can contribute.
- Other Factors: Thyroid imbalances, inflammation, autoimmune conditions, and food sensitivities can also play a role.
Chloasma vs. Melasma:
- Chloasma: Refers to the symmetrical, uniform pigmentation that appears during pregnancy.
- Melasma: The same type of pigmentation but occurring outside of pregnancy.
Treatment Approaches:
- Identify and Manage Triggers: Work with a professional to pinpoint underlying causes and address them if possible (e.g., adjusting medications, managing hormonal imbalances).
- Topical Treatments: Ingredients like vitamins C and A can help regulate pigmentation and normalize skin cells.
- Sun Protection: Daily use of broad-spectrum sunscreen is essential to prevent the worsening of melasma.
- Internal Health: Addressing internal factors like inflammation and hormonal imbalances through diet, supplements, and stress management can improve skin health.
Key Points to Remember:
- Melasma is a complex condition with various triggers.
- A multifaceted approach addressing both internal and external factors is crucial.
- Finding a knowledgeable skincare therapist can help you create a personalized treatment plan. Happy to help you if you would like.
- Consistency is key. It may take time to see results.
- Investing in your skin's health is an investment in your overall well-being.
Remember: You deserve to feel confident in your skin! You can effectively manage melasma and achieve a healthy, radiant complexion with the right approach. Investing in your skin with the right professional is worth it!

Product recommendations (face wash, moisturizers, etc.) for the 40s and daily skincare routine recommendations! Do you have any recommendations for crow's feet?

Welcome to your fabulous 40s! It's a time when our skin needs a little extra TLC, and I'm here to help. Let's start with a personalized consultation to discuss your unique skin concerns and goals. I believe in customizing skincare, not a one-size-fits-all approach. We'll likely focus on perimenopausal skin, prioritizing barrier repair and hydration with essential fatty acids and nourishing ingredients that work on a cellular level.

For those pesky crow's feet, I love incorporating Vitamins A, C, and E, peptides, red light therapy, and my favorite, skin needling.

I'm thrilled to offer you and all the ladies who read this interview a complimentary skin consultation to start your journey to healthy, glowing skin.

Simply click the link below, and I'll be happy to guide you. https://Racheldraperwellness.as.me/complementryconsultation

How to reach me :) via email @ rachel@racheldraperwellness.com. click the link above for a complimentary skin consultation to discuss your skincare goals. I am also on Instagram https://www.instagram.com/racheldraperwellness/

Today, I am featuring Rachel’s Favorites!

Here are my top picks for glowing skin:

1// Essential Fatty Acids: These are a must for healthy skin!

2// Red Light Therapy: This science-backed treatment is my favorite for boosting skin health.

3// Dermaviduals Boswelia: This is one of my most popular skincare ingredients. Boswellia nanoparticles' benefits are that they are anti-inflammatory, slow the breakdown of collagen, are calm and soothing, strengthen the skin barrier function, improve the appearance of fine lines, and have antioxidant properties. Furthermore, Boswellia inhibits 5-lipoxygenase, a key enzyme of inflammation processes. Reach out to me to see if it's right for your skin :)

4// Daily Nutritional Support: Nourish your skin from within with a good supplemental daily multivitamin

5// Tinted SPF from Cosmedics: Sun protection that also looks great!

Thank you🧡

I'm always on the lookout for the best products and treatments to help you achieve your healthiest skin. Let's chat about your skincare goals and create a personalized plan just for you! https://Racheldraperwellness.as.me/complementryconsultation

P.S.

You might have heard that and I are creating a Metabolic Health Course. We want this course to be accessible, educational and just what you need. Would you mind taking a couple of minutes to fill out this survey? We would be immensely grateful.

make your wishes known!

🧡Beth

Karina Baloleanu, Functional Nutrition Counselor

Beth Bollinger — Wed, 18 Dec 2024 13:03:24 GMT

One of the greatest joys and privileges in my career is meeting other incredible women who are improving the lives and health of others. I originally met Karina on Instagram, and I am so excited for you to get to know her. I have asked Karina to tell you more about herself while I am in London this week!

Hi! I'm Karina Baloleanu, a Certified Functional Nutrition Counselor. I'm also a wife and a mom to an incredible 4-year-old girl who is my biggest teacher and pushes me to grow every day. Originally from Romania, I live near Barcelona, Spain, with my family.

Karina Baloleanu, Certified Functional Nutrition Counselor

My health journey began about five years ago with my first wake-up call: gestational diabetes. With no family history and being a healthy weight, my doctor thought of it as just "bad luck." But the wake-up calls didn't stop there. After becoming a mom, I thought I could do it all, and I burned out. I also struggled with postpartum hypothyroidism, leading to feelings of overwhelm, constant fatigue, brain fog, and low energy and mood.

In reality, I discovered functional nutrition long before I even knew the term. In the doctor's office, I felt like just a diagnosis, receiving standard treatment without consideration of my medical history, lifestyle, or nutrition. I was told my lab values were out of range but not concerning enough to address—just "wait and check again in six months."

This experience made me question the conventional approach. I couldn't understand why no one was exploring the why behind my symptoms or what was truly happening in my body. So, I began asking those questions myself. I knew something had to change, and that first step was taking radical responsibility for my health. I learned to listen to my body, understand its needs, and explore the impact of nutrition and lifestyle on my overall health.

Through education, research, and plenty of trial and error, I slowly began to heal—not with quick fixes, but by addressing the root causes and focusing on the foundations of my health. As I made changes, I started to get my energy back, be able to focus more and experience less and less brain fog. My mood improved, and I felt more like myself again. Over the years, the puzzle pieces started fitting together, and the more I discovered, the more I craved to learn.

This transformation changed my life and fueled my passion for helping others. I went back to school, became certified as a Functional Nutrition Counselor, and now aspire to provide the support and guidance I needed years ago, empowering others to take charge of their health journeys.

Q. What services do you offer, and how do you like to help people?

A. My approach through my practice, Back to Wholesome, focuses on functional nutrition, emphasizing a deep understanding of each client's unique needs and the root causes of their health issues rather than just treating symptoms. I always start by doing a thorough case review, where we go through health history, previous lab work, supplements, and medications, as well as current nutrition and lifestyle practices.

I specialize in helping individuals experiencing chronic fatigue, mood swings, and low energy, whether they're struggling with hypothyroidism, adrenal fatigue, blood sugar imbalances, or other hormonal dysregulation. I partner with them to uncover the underlying causes of their hormonal imbalances, guiding them to make targeted diet and lifestyle changes. Along the way, I educate and empower them to better understand what's happening in their bodies.

Ultimately, I believe everyone has the potential to feel their best, and I'm here to provide the support, knowledge, and encouragement they need to embark on their wellness journey.

Q. How do you help someone who doesn’t know where to start or how to cook?

A. I believe that eating in a way that nourishes your body doesn’t have to be complicated. Most of my meals consist of simple sheet pan dishes with a protein source and various colorful root and cruciferous vegetables. I usually add a leafy green salad with healthy fats.

Many people come to a nutrition practitioner expecting a pre-established menu with strict grams and calorie measurements. However, that’s not my approach. Instead, I focus on teaching my clients frameworks for building nutrient-dense plates, like fat, fiber, and protein, at every meal. This empowers them to make informed choices and create meals that work for their lifestyles, ensuring they can sustain these healthy habits long-term.

By simplifying the cooking process and focusing on whole foods, I help my clients feel confident and excited about their meal choices.

Q. How do you help someone who tells you they don’t have time to cook or to eat healthy?

A. When someone tells me they don't have time to cook or eat healthy, I first work with them to identify practical strategies that fit into their busy schedules. It might include meal prepping, incorporating quick and easy recipes, or finding ways to simplify their cooking process. Additionally, I educate clients on what ultra-processed foods are, choosing quality proteins, understanding the difference between simple and complex carbohydrates, and recognizing healthy and inflammatory fats so they can make informed choices, even if they're traveling a lot or doing little of the cooking themselves.

After addressing their immediate concerns, I also like to discuss the importance of food and its crucial impact on our bodies and overall health because many people are not aware of it. The microscopic nutrition from the food we eat literally fuels our cells, affecting countless biological processes, including energy levels, aging, mental health, and even our relationships.

I believe we all make time for what truly matters, and I'm guilty of occasionally saying I don't have time for something when it really isn't a priority. So, a crucial step is understanding my clients' "why" and helping them see how these changes can help them achieve what matters to them and how it represents an investment in their long-term health.

Ultimately, my goal is to help them see that supporting their bodies doesn't have to be time-consuming or complicated.

Q. What’s your best piece of advice for someone wanting to start their own healthy journey?

A. My best advice for anyone starting their health journey is to play the long game. It can be tempting to look for quick fixes, like a magic pill or the perfect diet, but chasing fast results often slows you down in the long run. The health problems and symptoms we face didn’t happen overnight; they usually took years to build up. So, it’s unrealistic to expect them to go away just as quickly.

For example, dealing with my hypothyroidism was not a quick fix. There were years of nutrient deficiencies, chronic stress, digestive issues, and blood sugar imbalances leading up to it, which meant I spent a lot of time swimming upstream—finding the root causes and starting from there. And while that was my unique situation, the root causes can look completely different for others.

Patience, persistence, and a commitment to gradual progress while digging deeper to uncover the root causes will often lead to more sustainable success in the end.

Q. What would your perfect day look like?

A. My perfect day would start with waking up before everyone else, allowing me some quiet time to read a book, journal, meditate, and watch the sunrise. After that, I’d make and enjoy a nutritious breakfast with my family. We’d spend the day playing together, perhaps going to the beach or hiking and soaking up some time in nature. I dream of having my own fruit and vegetable garden, so tending to it would be a lovely part of my day.

In between family time, I’d have some work done on my practice, getting to connect and support others on their health journeys, which brings me joy and fulfillment. As the sun sets, we would cook dinner together and enjoy it as a family. After dinner, I’d put my daughter to bed, spend some quality time with my husband, follow my wind-down ritual, and then head to bed early to recharge for the next day.

Q. What kind of legacy are you hoping to build with your business, and how do you want to influence the next generation?

A. The legacy I hope to build begins at home with my daughter. At four years old, I see how these early years will shape her relationship with food and health. I once read that generational health can start with just one person—one person choosing real food, reading labels, and taking responsibility for their well-being. That idea stuck with me. I do my best to model a healthy lifestyle for her, teaching her about what foods can help her grow strong and resilient, how certain foods can make the army of little soldiers in our gut (our good microbes) stronger, where our food comes from, and how we prepare it. I want her to understand how the food we eat fuels every cell in our bodies and can influence who we become tomorrow. I hope this thinking becomes second nature for her, and she will pass it on to future generations.

This vision extends to my work, where I hope to create a similar impact by not only guiding clients through change but also empowering them to take control of their health. It's about helping them understand their bodies better, make informed choices, and build habits that can transform their well-being for years to come.

And, at some point, I'd love to work with parents and children, too, although I don't yet know in what form. But I truly believe our kids deserve to thrive. They are the future, and we need to do better for them.

Q. 5 tips for better metabolic health

A. I’m thrilled we’re discussing metabolic health more often these days. It truly lies at the core of our overall well-being, and there’s a lot we can do to support it through daily habits. Here are my 5 tips for better metabolic health:

Fat/Fiber/Protein: Prioritizing healthy fats, fiber, and protein at every meal or snack helps balance blood sugar, keeps you satiated, and provides steady energy. It also ensures your body gets essential nutrients for optimal metabolic function.
Regular Bowel Movements: This is a non-negotiable in my book and something I track with all my clients. Regular bowel movements are vital for eliminating waste and toxins, aiding in nutrient absorption, blood sugar regulation, and hormone balance.
Eat the Rainbow: The natural compounds that give plants their vibrant colors, known as phytonutrients, offer diverse health benefits. Including a variety of colors in your diet supports cellular health, reduces inflammation, has antioxidant effects, and boosts metabolic processes.
Prioritize Sleep: Quality sleep is a foundational pillar of health, influencing mood, hormone regulation, blood sugar balance, cognitive function, and even gut health. Insufficient or poor-quality sleep often lies at the root of hormonal imbalances, metabolic dysfunction, and many of the symptoms and conditions we see today. Some of my go-to tips for optimizing sleep include sticking to a regular sleep schedule, getting natural light exposure within an hour of waking, reducing blue light exposure after sunset, and keeping the bedroom cool, dark, and quiet.
Manage Stress: Stress is closely connected to metabolic health, and chronic stress can significantly impact various metabolic processes, including hormone regulation, blood sugar balance, gut health and digestion, and even sleep. I love tools like breathwork, meditation, journaling, and EFT tapping to move into a parasympathetic state.
Q. Any myths you want to bust?
A. Yes, one myth I frequently encounter is that there's too much focus on blood sugar these days and that glucose spikes only matter if you're diabetic.

The truth is that blood sugar levels are one of the most reliable indicators of metabolic health, influencing nearly every function in the body. Our bodies signal issues well before they show up on lab tests, and by the time fasting glucose is elevated, imbalances have likely been present for a while. While blood sugar naturally fluctuates, when those spikes and drops become too steep, it can lead to significant problems.

Addressing these fluctuations early, in pre-disease state, allows for proactive steps to improve health, energy levels, and mood while preventing future issues. It's not just about avoiding diabetes; stable blood sugar is essential for feeling your best every day.

Blood sugar imbalances can manifest as symptoms like feeling "hangry," excessive thirst, fatigue, poor sleep, brain fog, mood swings, weight gain or resistant weight loss, and even the need for sugar or caffeine to get through the day. These symptoms are not uncommon—in fact, more people than we realize are on a blood sugar rollercoaster every day. Recognizing these signs helps us take action before things worsen.

Q. What are 3 things you would never do or eat?

Skip Breakfast or Have Coffee on an Empty Stomach: Prioritizing a protein-rich breakfast completely shifts my entire day. It helps me manage cravings, stay focused, and maintain steady energy levels. For me, this is non-negotiable when it comes to supporting hormonal balance.
Count Calories: Rather than focusing on calorie counts or restrictive diets, I prefer to eat nutrient-dense foods and listen to my body’s needs. Chronic calorie restriction can backfire, leading to slower metabolism and potential hormonal imbalances.
Drink Sodas or Sugary Drinks: I honestly can’t remember the last time I had a soda. I used to be the person who would try every new flavor of Fanta as soon as it came out, but now, I don’t even crave them. It’s amazing how your tastes can change when you nourish your body and focus on eating mostly whole foods.

One of the most rewarding things I get to do here on Substack is connect with doctors, dentists, nutritionists, and other specialists to answer your burning questions. Question requests come through Substack chat, so check there often.

Today, I am featuring Karina’s Favorites!

What are 5 things you are loving right now?

1// Seasons – In the past year, I’ve been embracing seasonality more intentionally, whether it’s eating fruit and vegetables that are in season, really taking in nature’s changes that come with every season, or even listening to my body depending on the menstrual cycle phase I am in. It has helped me appreciate every season more and see the beauty in each stage.

2// Nest Wellness brownies – my entire family lives on your recipes, but this brownie has been on repeat and is my go-to recipe whenever we have guests. I also love that my daughter is creating core memories around these healthy, delicious, and nutrient-dense recipes.

3// Op_e_n app – this has been a game-changer for me when it comes to breathwork. I’ve never been able to stay consistent with this practice until I found this app. I love the variety it offers - I can do morning breathwork to energize my body and relaxation/sleep breathwork to wind down before bed.

4// Blue light-blocking glasses - these have been part of my evening routine for close to a year now, and I’ve seen significant improvements in my sleep (it takes me less to fall asleep, I dive into deep sleep faster, etc.)

5// Sundays at the beach – ever since we moved to Spain, we wanted to be intentional about spending more time outdoors, and going to the beach, especially out of season, is one of my favorite ways. I love packing a picnic and spending Sunday afternoons playing in the sand, spotting planes fly off, and watching the sun as it sets behind the hills.

Ways to Connect with Karina Baloleanu

Instagram: @back_to_wholesome

Website: backtowholesome.com

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack. Thank you, Karina for sharing your passion and your story.

🧡P.S.

🧡Beth

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colonoscopy confidential: the sugar-free bowel prep your doctor might not know about

Beth Bollinger — Wed, 04 Dec 2024 13:02:44 GMT

reviewed by Joseph Tito, MD, General Surgeon

This newsletter is meant as a guide to share how I prep for a colonoscopy and is not meant as medical advice. Always consult with your own doctor for information pertaining to your unique circumstances.

I shared on Instagram recently that I had my second colonoscopy. I carry a gene for colon cancer (Monoallelic mutation of MUTYH gene), so I get regular colonoscopy screenings.

The official colonoscopy recommendations advise beginning at age 45, but there has been a rise in colon cancer in younger people, so you may need to start at a younger age if you have a family history of colon cancer or if you carry the gene for colon cancer like I do, or if you have symptoms.

Preparing for a colonoscopy is crucial for ensuring accurate results, but traditional prep methods often include sugar-loaded ingredients that may not align with a holistic, health-focused approach to achieving blood sugar balance and good metabolic health.

This guide will provide you with practical tips for a sugar-free, more natural approach to colonoscopy prep. It will support your digestive health with fewer processed additives and a focus on nourishing choices. In addition, it will provide you with the steps I took to “recover” from the colonoscopy procedure.

Why consider a sugar-free, more holistic prep?

Standard colonoscopy preparations usually involve liquid solutions high in artificial sugars or additives that can spike blood sugar levels and disrupt gut health. Most recommendations include Gatorade, Jell-O, popsicles, soda, and things I don’t consume in my everyday life, so I will not consume them now!

A holistic, sugar-free approach aims to reduce exposure to these ingredients, support stable blood sugar balance, and minimize digestive discomfort before and after the procedure. Some benefits of this approach include:

Better blood sugar balance: Avoiding sugar and artificial sweeteners can help prevent blood sugar spikes and crashes.
Enhanced gut health: A natural, whole-food approach can reduce inflammation, support beneficial gut bacteria, and get your gut “back to normal” quicker after the procedure.
Reduced side effects: Many experience fewer cramps, bloating, and dehydration symptoms when using natural ingredients and reduced additives.

Do Check with Your Doctor

While these steps can offer a healthier prep alternative, always discuss any changes to your prep routine with your healthcare provider. A colonoscopy requires a clean colon, so ensure any modifications align with medical guidelines.

5 days before your procedure, prepare your digestive system by eating low-residue, low-fiber foods

Many health practitioners recommend switching to low-fiber foods in the last few days before your official prep to reduce residue in the colon. Begin eating easy-to-digest foods and reducing your fiber intake 5 days before your scheduled procedure.

Enjoy:

cooked vegetables
pureed soups
fruit without seeds or peel
tender meat like braised meats, skinless chicken or fish
bone broth
eggs

Avoid:

seeds
nuts
popcorn
fatty or fried foods
tough meat
whole grains
raw vegetables
fruit seeds and peel
corn
broccoli
cabbage
beans
peas

Hydration: the foundation of a successful prep

One of the most important aspects of colonoscopy prep is staying hydrated. Dehydration can make the process uncomfortable and difficult. Aim to drink plenty of water every day leading up to the prep. A good rule of thumb is half your body weight in ounces daily. This includes teas, sparkling water, no sugar electrolytes, and filtered water.

Infuse water with electrolytes naturally

Electrolytes are essential for maintaining hydration levels, especially when consuming less food, such as during a fast. While commercially available electrolyte drinks often contain loads of sugar, you can create your own by adding a pinch of Himalayan salt and a squeeze of lemon or lime juice to your water. You can also use coconut water-based electrolytes like CURE or sugar-free LMNT electrolytes.

Homemade Electrolytes

31KB ∙ PDF file

Sip on bone broth

Bone broth is a nutrient-dense, gut-supportive option that can help keep you nourished and hydrated. It provides amino acids, collagen, and trace minerals, supporting gut lining health while keeping you fuller and reducing hunger pangs. Make your own bone broth, or look for one with good ingredients like Olla Bone Broth, Bonafide Provisions, or Kettle and Fire.

24 hours before your procedure: a sugar-free, clear liquid diet

The day before a colonoscopy is typically limited to clear liquids. Here’s how to maintain a clear liquid diet while keeping it free from added sugars:

Clear bone broths and herbal teas

Choose clear vegetable, chicken, or beef broths. Look for options without added sugar, Make your own bone broth, or look for one with good ingredients like Olla Bone Broth, Bonafide Provisions, or Kettle and Fire. Herbal teas like peppermint or ginger can also help soothe your tummy.

Coconut water

Clear coconut water, known for its electrolyte content, can also be a great choice. To ensure clarity, avoid anything with pulp.

Instructions for a one-day prep for a morning appointment

One bottle of Miralax powder 8.3oz (238 grams)
4 Dulcolax laxative tablets (bisacodyl tablets) 5 mg
64 ounces of coconut water

Day Before Procedure:

In the morning, using an empty pitcher, mix 4 ounces of the Miralax powder with 32 ounces of coconut water until dissolved. Repeat with the other bottle of coconut water and 4 ounces of Miralax powder. Keep cold in the refrigerator.
11:00 am, take 2 of the Dulcolax tablets with water.
12:00 pm, take the remaining 2 Dulcolax tablets.
1:00 pm, begin drinking the first pitcher of Miralax/Coconut water solution; pour it into 4 glasses and drink one glass every 15 minutes (done in an hour). Plan to stay home.
If the prep causes nausea, try sipping it through a straw. Making sure that the prep mixture is very cold can also help.
2:00 pm drink the second bottle of Miralax/Coconut water solution—again, one glass every 15 minutes.
Continue with clear liquids throughout the day and evening so you don’t get dehydrated. Sugar free electrolytes, herbal teas, sparkling water, and clear bone broth.

My fellow substack writer Celia Chen of In the Pink just completed her first colonoscopy a few weeks before mine. I was curious to hear how she approached her prep as a health optimization coach and biohacker. Celia chose to do what Dr. Joseph Tito calls “split prep”. This is what Celia offered:
Anyone health conscious will want to revise the hospital’s colonoscopy prep. It might be effective for your doctor who wants a clean colon for the procedure, but the dietary recommendations are dreadful. Fasting can be challenging enough for some so spiking your blood sugar all day long does not help with mood, energy or cravings!
Below are ways I optimized the two rounds of prep while 100% ensuring my sleep was not disrupted by urgent bathroom visits.
Pro-tip #1: Select an afternoon appointment. The two rounds of prep can be split between the night before and the morning of the procedure. It gives your body time to rest from “clearing out.”
Pre-prep/Low-Residue options: I mostly ate scrambled eggs or made warm bowls for lunch and dinner. Options like salmon, avocado and bone broth rice or shredded chicken and mashed potatoes with coconut milk.These lean proteins paired with healthy fats and easy-to-digest carbs kept me nourished and satiated.
Prep mixture: Gatorade was a no-go for me, so I created a homemade electrolyte drink from 32 oz of filtered water, 2 tsp of maple syrup, 2 tbsp of fresh lemon juice, and ¼ tsp of Himalayan pink salt. Mix with 4 oz of Miralax. Repeat this recipe to make two bottles. Drink at room temperature because you are already in a caloric deficit so you may feel more cold.
Timeline:
3pm 4 Dulcolax with 8oz warm water, wait one hour
4pm Bottle #1 of Miralax, slowly over 1 hour
5pm 16oz of warm decaffeinated tea and water over 2 hours
7pm small cup of clear bone broth
9pm hot shower + bed
6am Bottle #2 of Miralax, slowly over 1 hour
8am warm green tea and coconut water
11am stop all liquids
3pm procedure
Pro-tip: Many people feel hungry after the procedure and are offered apple juice and graham crackers in recovery. I recommend bringing your own snack. I packed a banana and warm bone broth in a thermos just in case. Although I fast often and wasn’t ravenous, it was comforting to have a healthy option.

Supporting gut health during prep

A colonoscopy prep clears out most of the contents in the gut, including beneficial bacteria. To help support a balanced gut microbiome before and after your procedure:

Probiotic foods (until the last few days)

Leading up to your low-fiber diet, enjoy probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi. These foods can help support beneficial bacteria and maintain a healthy gut lining. Stop consuming these foods in the final days to limit any residual bulk in the colon.

Post-procedure: probiotic-rich foods

After your colonoscopy, reintroduce probiotic foods to help repopulate the gut with beneficial bacteria. Fermented foods and probiotic supplements can support a quicker microbiome recovery. I started taking Metabolic Daily probiotics twice a day on an empty stomach after my colonoscopy, and I found them to be very helpful.

Planning for the day of the procedure

After completing the prep, prioritize rest and hydration. You may feel fatigued or experience minor digestive upset, so it’s best to stay comfortably at home before heading to the clinic.

Consider packing the following for after your colonoscopy:

Gut comfort foods: bone broth, light soups, and soft, bland foods like avocado and fish
Electrolyte-rich drinks: Coconut water, homemade electrolytes, or sugar-free electrolytes (CURE or LMNT) will help replenish lost fluids.

Post-colonoscopy: supporting a gentle recovery

Returning to a regular diet gradually can help restore the digestive system to normal function.

Start slowly with simple foods

Stick to light, easily digestible foods like cooked vegetables, fish, bone broth, and lean proteins. Avoid anything too fibrous, spicy, or acidic immediately after the procedure. It took me three days to feel like my gut and digestive system were back to normal and feeling good again. I did take Metabolic Daily probiotics on an empty stomach in the morning and again before bed in the week after my colonoscopy.

my first post-colonoscopy meal

Rehydrate and restore electrolytes

Due to fluid loss after the procedure, you may feel depleted, so rehydration is key. Along with water, consider bone broth, electrolytes, or lightly salted water for natural electrolyte replacement.

Reintroduce fiber and probiotics gradually

Once your gut feels stable, start reintroducing fiber slowly to avoid discomfort. Gradually add vegetables and fiber-rich foods over the next few days to promote regular digestion.

A holistic, sugar-free approach to colonoscopy prep supports digestive health while avoiding unnecessary additives, artificial sweeteners, and blood sugar spikes. Focusing on hydration, natural ingredients, and gentle gut-supportive foods can make the prep process more comfortable and more aligned with your wellness goals. Remember, always consult with your healthcare provider to ensure these modifications fit within your medical guidelines for a successful colonoscopy.

I am happy to share that I had a negative colonoscopy, and I won’t have to do it again for five years- when I am 63.

Now, go schedule your colonoscopy!

I have created a downloadable PDF of this post so that you can print it and share it with your doctor:

Colonoscopy Confidential The Sugar Free Bowel Prep Your Doctor Might Not Know About

143KB ∙ PDF file

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack.

I have been sharing blood sugar-friendly, whole-food recipes (gluten-free, refined sugar-free, and mostly dairy-free) on my blog and Instagram for four years now, and I love this longer format here on Substack!

🧡P.S.

If you know someone with pre-diabetes, diabetes, PCOS, metabolic syndrome, or anyone eating for blood sugar balance, low carb, keto, grain-free, gluten-free, or just eating whole food for better health, will you forward my Substack to them?

🧡Beth

I add links to make it easier for you to find things. Some links are affiliate links, and some are not. With affiliate links, the price stays the same for you, but I may earn a few cents.

functional dentist Dr. Ariana Ebrahimian

Wed, 23 Oct 2024 12:02:20 GMT

Dr. Ariana Ebrahimian is one of the incredible people I have met on Instagram through our shared love of all things metabolic health and root-cause medicine. Ariana’s dad is a dentist, and she grew up working in his office in every capacity.

Dr. Ariana initially thought she wanted to go to medical school, but a brief stint in a hospital reminded her that her true love was dentistry. Dr. Ariana is a functional dentist, meaning she gets to the root cause of cavities, gum disease, chronic inflammation, airway dysfunction, TMJ, and oral systemic health.

Dr. Ariana Ebrahimian and her dog Ozzy

Welcome! This newsletter and recipe wouldn’t be possible without YOU! Thank you for being here and a huge thank you to all who choose to support my work with a paid subscription.

One of the fun new things that I can do here on Substack is connect with doctors, dentists, nutritionists, and other specialists to answer your burning questions. Question requests come through Substack chat, so check there often.

Dr. Ariana was kind enough to meet with me today via Zoom to answer all of your oral health questions.

Your questions answered:

I have quite a few mercury fillings. My current dental practice said it’s safer to leave them as is than remove them. I’d like to know what your best dentist thinks and perhaps some resources to explore.

Dr. Ariana: I advocate for removing mercury fillings because they break teeth in the long run, and cause stress on the tooth enamel. It is best to find a practitioner trained in the SMART technique (Safe Mercury Amalgam Removal Technique). The International Academy of Oral Medicine and Toxicology (IAOMT) has excellent resources and a database to help you find a knowledgeable, trained provider.

I’ve been told it’s okay to have my regular dentist pull a tooth with a mercury filling instead of going to a mercury specialist. Is this true?

Dr. Ariana: This is true only if they are not disrupting the filling. If they are cutting into or breaking the filling, they are releasing mercury vapor.

Do adults need fluoride in their toothpaste? My teeth feel better with organic toothpaste without fluoride.

Dr. Ariana: A new federal court ruling has stated that fluoride is harmful to pregnant women and children and that there is no safe level for children. Read all about the latest ruling here.

Here is an excerpt: “After 7 years of pursuing legal action against the U.S. Environmental Protection Agency (EPA) over the risk posed to the developing brain by the practice of water fluoridation, the United States District Court of the Northern District of California has just ruled on behalf of the Fluoride Action Network and the plaintiffs in our precedent-setting court case. A U.S. federal court has now deemed fluoridation an “unreasonable risk” to the health of children, and the EPA will be forced to regulate it as such.”

Do adults over 65 need fluoride treatments?

Dr. Ariana: NO, no one needs fluoride treatments. We are not deficient in fluoride.

Should we do the sealants?

Dr. Ariana: Sealants can be helpful for children with deep grooves in their teeth, but they need to be done by a qualified practitioner and be sure that they are BPA-free.

I hear so many bad things about root canals nowadays. I have several pretty old ones. What are the options now to fix it…have a tooth pulled? I am concerned about underlying infection and heart issues.

Dr. Ariana: A root canal is essentially a dead tooth. A dead tooth or dead tissue in the mouth can be a source of infection. I recommend that you be evaluated by a biologic dentist who can do a 3D scan to look around the root tips for any signs of infection.

Are dental dams recommended? If so, are they only used during specific procedures? Our children’s pediatric dentist's office uses them, yet I’ve never had a general dentistry practice use them on my husband or me.

Dr. Ariana: Dental dams are safe and effective for isolating an area. They keep the field dry for dental work, root canals, filling removal, or composite resin treatment. Children are more likely to lick an area where the dentist works, which is probably why you see them used more with children.

How do you effectively reduce or remove PG from the oral flora?

Dr. Ariana: There is evidence that Porphyromonas gingivalis has been found in the brains of people suffering from Alzheimer’s dementia. “Porphyromonas gingivalis, the keystone pathogen in chronic periodontitis, was identified in the brain of Alzheimer's disease patients.”

Dr. Ariana suggests running a salivary diagnostic sequence on the oral microbiome to determine if PG is dominant. Do you have low levels of PG? Dr. Ariana says it is important to nourish and feed good bacteria (as with the gut microbiome). Test first, and then come up with a treatment plan to lower bad and raise good bacteria with your doctor’s guidance.

What toothpaste do you recommend?

Dr. Ariana: I recommend nano-hydroxyapatite toothpaste, particularly toothpaste that contains FLUIDINOVA’s nanoXIM-CarePaste. Brands that I recommend and contain nano-hydroxyapatite include Risewell, BOKA, FYGG, and Dentalmin PRO.

Toothpaste recommendations for toddlers who can’t yet spit out. Also, wondering about dentists’ thoughts on fluoride for children?

Dr. Ariana: Nano-hydroxyapatite toothpaste is meant to be left on teeth to help with re-mineralization, making it perfect for toddlers who cannot spit. Most of the brands mentioned also have flavored toothpaste that appeal to children.

Thoughts on hydroxyapatite for remineralization of teeth rather than fluoride?

Dr. Ariana: Yes! This is what I recommend!

What dental floss do you recommend?

Dr. Ariana: Choose floss that contains no Teflon (which makes floss glide). Instead, choose bamboo floss or waxed Cocofloss.

I know you attended a dental health conference recently- what did you learn about diet and oral health?

You can have a keystone species and still have a healthy oral microbiome, it is not wise to completely eliminate any one species of bacteria.
Allulose reduced AGEs (advanced glycation end products) more than stevia and compared to a typical Western diet in a new rodent study. “Results suggest that allulose is associated with less AGE formation compared to fructose or glucose, and support its safety as a low-calorie sugar alternative.”

What are three simple things everyone should do for oral health?

Eat the rainbow, eat a diverse and metabolically healthy diet. You cannot floss and brush your way out of a bad diet!
Breathe through your nose. Mouth breathing will destroy your oral microbiome.
Your oral microbiome is communicable -you will share an oral microbiome with people you kiss, so be choosy!

Halloween is around the corner; what is your advice for parents?

Let them eat as much as they want, and then get rid of it. Don’t let the candy extend past Halloween!

What are 3 things you would never eat?

Soda - the combination of sugar and acid is the perfect duo for tooth decay.
Fast food and highly processed food are not good for metabolic health, and they are not good for oral health either.
Candy—I would rather choose a sweet treat with some nutritional value. My niece came over this morning, and we made Beth’s pumpkin-shaped snickerdoodle protein balls.

Are there any myths you want to debunk?

Dr. Ariana: You don’t need fluoride to have a healthy mouth!

Today, I am featuring Dr. Ariana’s Favorites!

What are 5 things you are loving right now?

1- My Levels CGM helps to keep me accountable and keeps my metabolic health on track

2- My Oura Ring keeps me honest and makes sure I’m getting my steps

3- My dog Ozzy! - Ozzy gets me out three times a day, which helps me reach my step goals

4- Biocidin Dentalmin PRO: I helped to formulate this toothpaste, and I am very proud of it! It contains FLUIDINOVA’s nanoXIM-CarePaste.

5- Living close to the beach I live in Santa Cruz between the redwoods and the sea, and I wouldn’t want to be anywhere else

Ways to Connect with Dr. Ariana Ebrahimian

Instagram: @ebrahimianintegrativedentistry and @dr.ariana.e

Website: www.functionalsmiles.com

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack.

I have been sharing blood sugar-friendly, whole-food recipes (gluten-free, refined sugar-free, and mostly dairy-free) on my blog and Instagram for four years now. Along the way, I have met so many people dedicated to root-cause medicine, like Dr. Ariana Ebrahimian. Is there someone you would like to hear from? Who should I interview next?

🧡P.S.

🧡Beth

British Menopause Society | For healthcare professionals and others specializing in post-reproductive health

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meet menopause expert Dr. Noor Al-Humaidhi MD

Wed, 16 Oct 2024 12:01:38 GMT

I am very excited about today’s post. If you follow me on IG, you know that I have been very open about my journey through menopause. I share openly what I do to feel my best, what hormones I take, and my journey of building muscle and beginning weightlifting at age 55. I am now almost 58 and feel more settled in my post-menopause body now that I have figured out what works for me.

My hope for you, too, is that you figure out what nutrition, exercise, sleep, stress reduction, and hormone therapy (or not) work for you.

I am so happy to introduce you to Dr. Noor Al-Humaidhi, MD, an expert in peri-menopause and menopause medicine.

Dr. Noor Al-Humaidhi MD

Meet Dr. Noor Al-Humaidhi MD

Dr. Noor Al-Humaidhi is a Board-Certified Family Physician with extensive experience as a PCP, hospice provider, and elderly medicine provider (yes, that means she’s seen the effects of conditions like osteoporosis in aging women).

Dr. Noor has always loved nutrition and exercise. Originally from Kuwait, she attended medical school in Dublin, Ireland, completed her residency in the U.K., and overcame the hurdles of State Licensing and Specialty Boarding here in the U.S.

Although Noor always had an entrepreneurial spirit, she’d never had the opportunity or belief in a business idea to take it to the next level. But a few years ago, she developed what turned out to be perimenopausal symptoms—although Noor didn’t know what she was dealing with at the time and thought she was crazy.

Sleep issues, debilitating fatigue, brain fog, inability to concentrate, irritability, itching all over…the list goes on and on. At the time, Noor suspected long COVID. She saw many doctors and tried various medications.

One day, she saw something online that spurred her “AHA!” moment. She realized she was likely in perimenopause. Despite being a family physician for many years, this possibility had never crossed her mind, and she knew little about menopause. In fact, she still believed at the time that hormone therapy caused cancer.

However, Noor’s symptoms drove her to dive in and soak up as much research as possible. She joined the Menopause Society (formerly the North American Menopause Society). She went to the conferences, read the books, took the test—and the knowledge she gained BLEW HER MIND.

That’s when she learned that so few practitioners provide menopause care, and hardly any provide the education and data that midlife women need.

Noor’s journey inspired her newfound passion, and Lifestyles By Noor was born.

Mastering midlife is not just about medication or hormones. Lifestyles By Noor effectively demonstrates that medication is only one spoke on the wheel of your life. Our physician-led interdisciplinary practice is evidence-based, supporting the therapeutic use of lifestyle change as the foundation of our care.

What is this “wheel of life” we’re referring to? You are the wheel—each approach to your wellness is a different spoke. Menopause and perimenopause management involves more than medicine. Our team genuinely listens and empathizes with you because each person has a unique experience during this life phase.

Preparing You for the Rest of Your Life

Society bombards us with medical advice and recommendations surrounding perimenopause, menopause, hormones, aging, and weight loss. Distinguishing accurate, trustworthy information from the noise can be overwhelming, as can deciding what’s best for you.

That’s where we come in. Lifestyles By Noor is a wellness destination led by a team of credible providers that addresses the whole self, nourishing both mind and body. And it all begins with listening! We invite every patient to chat with us about how they can be their best selves in midlife and enjoy healthy, fulfilled lives.

Dr. Noor Al-Humaidhi founded the practice following her own perimenopause experience, which led her to a journey of discovery and self-education just a few years ago. Dr. Noor quickly realized no doctors were practicing evidence-based menopause treatment. In the landscape of women’s healthcare, this has been a desert for far too long.

We’re about to change this—because midlife women deserve better. And better is more than possible. We leverage the latest proven methods and technologies to provide holistic, effective care that meets you where you are. When you enter our practice, you enter a safe, calming, comforting space.

You will also gain a partner to help you demystify menopause and optimize your health and well-being.

You submitted The following questions to Dr. Noor Al-Humaidhi, MD

What are the signs of hormonal imbalance?

The symptoms of loss of sex hormones are vast. They include hot flashes, night sweats, insomnia, anxiety, mood disturbance, brain fog, low libido, abnormal periods (periods getting heavier, irregular or more painful), hair loss, GI symptoms, itchy skin, urinary symptoms, fatigue, palpitations, vertigo, dry eyes, dry mouth, burning mouth, tinnitus, vaginal dryness and many more.

What tests should I ask my doctor for to check my hormone levels? Are there tests you do not recommend?

The statement, ‘checking hormone levels’ is not very specific. Unless a patient presents and I am unconvinced that they are in menopause, for example, if they are in their late 20s, or have other confounding symptoms, I do not base my treatment regimen on hormone levels. Perimenopause is a diagnosis that we make based on clinical criteria, not lab work. The reason for this is that hormone levels fluctuate wildly in the peri and menopausal period and can look ‘normal’ when they are far from normal.

However it is important to rule out other causes of the symptoms. I will generally test a CBC, CMP, Lipid profile, HbA1c, insulin, C-peptide, thyroid panel, Vitamin B12, Vitamin D and inflammatory markers including HsCRP, LPLaActivity and myeloperoxidase. If I do hormone levels I check estradiol, testosterone (free and total), cortisol and sex hormone binding globulin. Again I don’t base my treatment decisions on the estradiol levels.

How do you know when it is time to take menopausal hormone therapy (MHT)?

Symptoms! This is a very personal decision. If a patient has symptoms of perimenopause and menopause, they are appropriate to treat. You do not have to wait until your periods stop to start menopausal hormone therapy (MHT).

Are there natural therapies/non-MHT that are effective?

I do not recommend ‘menopause supplements’ such as black cohosh or similar. The reason for this is that these supplements have estrogen effects and therefore the effect can go unchecked on the uterus. Additionally I have seen toxicity with some of these supplements. Black cohosh for example can cause liver toxicity.

There are some natural supplements that can help certain symptoms. Melatonin, ashwaghanda and magnesium can help with sleep and anxiety.

Also there is good evidence of Cognitive Behavioural Therapy (CBT) for insomnia and anxiety associated with menopause.

I have tried almost everything: (herbs, oils, teas, environment, no blue light, breathing exercises) available except drugs to try to get a sound night’s sleep. I am 5 years into menopause, what on earth can I do?

Menopausal Hormone Therapy, both estrogen and progesterone can have a profound impact on sleep. In fact, this is often the first thing patients tell me when they come back for their first follow up: ‘I can sleep!’

Again CBT has been shown to help with sleep.

There are many drugs on the market for sleep. These include some that are non-habit forming such as trazodone, amitriptyline, gabapentin as well as habit forming controlled drugs such as lorazepam, zopiclone, alprazolam and clonazepam. Unfortunately all of these medications do have side effects.

Do menopause symptoms include dry eyes, ear fullness, and a constant runny nose? No allergies, just congestion and constant running. Or do I need to look at a different possible cause?

Potentially, but I do think you should rule out other causes.

How long do hot flashes last, and how do I get rid of them?

That varies. For some hot flashes last a few years and then resolve whereas for others they can go on for many many years.

Menopausal hormone therapy is first line for treatment.

Non-hormonal treatments include Veozah, paroxetine, and gabapentin.

Avoiding alcohol is another important one here.

What is the best way to deal with menopause weight gain?

Regular exercise including heavy weight lifting. The aim here is to gain muscle mass. Additionally, eating a protein forward, high fiber diet.

What is the best vaginal moisture product?

There are many! Important here to differentiate between a vaginal moisturizer and a lubricant. People often confuse these. A vaginal moisturizer is to be used regularly, the same way you would apply your face moisturizer. My favorites are the products from Stripes and Hello Bonafide. Vaginal lubricants are for intercourse. Many swear by coconut oil. (Beth chiming in here, coconut oil is the only thing I use as a lubricant, and I use compounded vaginal estrogen for moisture because there is an ingredient in over-the-counter vaginal estrodiol that doesn’t agree with me and causes itching. If that is TMI, keep scrolling:))

Are there any myths you want to bust?

You don’t have to wait until you stop having periods to start MHT. I routinely start MHT for women with regular periods.
Menopausal Hormone Therapy does not cause breast cancer.
A family history of breast cancer is not a contraindication to MHT.
Migraines are not a contraindication to MHT.
High blood pressure or a history of heart disease is not a contraindication to MHT.
Vaginal estradiol cream is safe for all, even in your 90th decade.
You are not crazy.

Things you want all women to know?

You start to lose bone density in the early perimenopausal period. This could be in your 30s. You need to take action to stem this loss.
The idea that it has to be ‘bad enough’ to warrant treatment is something we need to leave in the past. The decision to start hormones is not just about symptoms, it’s also about prevention and all women should make the decision for themselves regardless of whether they are troubled with symptoms or not.

I'd love to know some approaches for dealing with the ups and downs of perimenopause. I feel like I've found some supplements that helped for a few months, but then something shifts and they no longer help as well as they did. I'm starting to think I'm going to be playing whack a mole for the next 10 years.

The point that everyone needs to understand is that the approach to perimenopuse and menopause is mostly lifestyle and consistency. Again, there are no supplements I would say are effective at managing all symptoms. There are some things that help sleep such as melatonin and magnesium. I would encourage you to consider hormone therapy.

I turned 40 in March. Started BHRT with progesterone and testosterone in June. I upped the dose of both in August and then missed an entire period. My doc told me I’m nowhere near menopause, so could this be due to the hormone replacement? Or is menopause around the corner? My periods for the last year were still very regular but very short, only lasting 2 days or so.

The statement ‘nowhere near menopause’ confuses me. What is this based on? Lab results? If so then I don’t feel this is accurate. Again lab work can look normal even after the last period. Additionally sometimes starting MHT can influence your periods so it’s not uncommon to see a change in your periods, for most they get lighter or possibly skip one altogether. Regardless, I wouldn’t be worried about it.

What are 3 simple things all women can do to improve their health or feel good in menopause?

Prioritize yourself
Lift weights
Don’t drink alcohol. This one tends to upset people, but really, there is no benefit from alcohol, and it generally makes all menopausal symptoms worse.

How do you juggle running a business and living your life?

I try not to take myself too seriously. This is hard for me because I can be pretty tough on myself if everything is not perfect. I also have a wonderful husband who supports all of my endeavors.

What are your favorite wellness and self-care rituals?

I wash my face with ice-cold water first thing in the morning.
I have a facial every 4 weeks. I have done this for many years.
I take a shower before bed. This helps me wind down and settle.

Do you have a favorite go-to dinner recipe?

I love to cook! There are so many!! If I had to choose one I would say chicken pot pie.

What would your perfect day look like?

I would definitely be at home. I would wake up and spend a little while on the porch with my coffee and the dogs. Next up I’d go for a walk at the beach and then back home to garden. Then lounge by the pool before making dinner with my family and go to bed early!

Links you want everyone to have:

The Menopause Society

Newson Health

Tyrer-Cuzick Risk Calculator for Breast Cancer Risk Assessment

Estrogen Matters: Why Taking Hormones in Menopause Can Improve and Lengthen Women's Lives - Without Raising the Risk of Breast Cancer: Bluming, Avrum, Tavris, Carol

The New Menopause Dr. Mary Claire Haver

How can we get in touch with you or work with you?

Noor Al-Humaidhi MD - Lifestyles by Noor

Office: (603) 686-5515. Call to schedule an appointment

Website: www.lifestylesbynoor.com. Schedule an appointment online

Instagram: https://www.instagram.com/lifestylesbynoor/

Today, I am featuring Dr. Noor’s Favorites!

What are five things you are loving right now?

1- Fall! I love fall in New England. It’s my favorite season.

2- Cashmere sweaters

3- Shishito peppers! This the first time I’ve successfully grown them in my garden and they are abundant. I cook them in the air fryer with some olive oil and a pinch of salt until they are blistered.

4- Micellar Rose Water. I just bought this and have been using it daily. I love it.

5- Biopelle Tensage Intensive Serum 40. I apply This oil repair product to my face once weekly before bed.

Thank you🧡

I have been sharing blood sugar-friendly, whole-food recipes (gluten-free, refined sugar-free, and mostly dairy-free) for metabolic health on my blog and on Instagram for four years now. Along the way, I have met many amazing people like Dr. Noor Al-Humaidhi, MD.

I am excited about being able to share even more on this platform, and I am so very grateful you have joined me here! Do you have an idea for a future interview? Is there someone you would like to meet or ask questions? Let me know! This page is for you.

P.S.

If you know anyone with pre-diabetes, diabetes, PCOS, metabolic syndrome, or anyone eating for blood sugar balance, low carb, keto, grain-free, gluten-free, or just eating for better health, will you forward my Substack to them? It would mean the world to me as I try to share the message of eating for good metabolic health.

🧡Beth

Nest Wellness by Beth Bollinger is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

I add links to make it easier for you to find things. Some links are affiliate links, and some are not. With affiliate links, the price stays the same for you, but I may earn a few cents.

meet gut health expert Dr. Lola MacLean

Beth Bollinger — Wed, 09 Oct 2024 12:03:09 GMT

One of the most incredible things about social media is that it has allowed an introvert like me to meet so many amazing women. I honestly do not think I would have connected with so many brilliant women without platforms like Instagram and Substack. Putting myself “out there” on social media somehow feels safe in a way that I can’t describe. I can be myself in a way that I cannot anywhere else. This has allowed me to meet and talk to people I may not have met otherwise. One of those people is Dr. Lola MacLean. I am excited to introduce you to her today!

Dr. Lola MacLean, gut health expert

Hi Lola, please introduce yourself!

Hi! I'm Dr. Lola MacLean. I'm a family nurse practitioner and functional gut health consultant. I have been in the healthcare space for over a decade. I worked as an OR nurse (got my BSN from Linfield) prior to going back to school for my doctorate and family nurse practitioner education. I practiced in primary care and internal medicine for 6 years and recently made the transition to functional medicine. I'm a mom of an amazing 4 year old girl who helps me to grow everyday, and a geriatric pit-bull-boxer mix (the sweetest, most patient dog). We live out in the heart of Oregon wine country. I'm a kitchen gardener and kundalini yoga enthusiast. I love reading, hiking, traveling, and just being outside.

How did you get into gut health?

Working in primary care and internal medicine, digestive and mental health concerns were at the top of the list of things I saw day to day. I listened to patients share their concerns about bloating, constipation, food sensitivities, fatigue, anxiety and depression. I did my best with the tools I had, which, unfortunately, in conventional medicine often misses the mark. I would see people ranging from young women to late 80s struggling with the same issues and we would work through all the best practices and next steps. I would refer to GI specialists and psychologists and sometimes we got great results, but often people were just left to struggle with these symptoms over and over.

I started to look elsewhere for answers and found functional medicine. It was love at first sight.

Right around that time, I gave birth to my daughter and started to struggle with digestive issues and anxiety. I had always had a bit of well masked anxiety (people just call it high-achiever) and about a year after she was born, it really came to a head. My doc told me I probably had IBS (anxiety, bloating and changes in bowel movements) and that we could address it with an antidepressant and some fiber and occasional laxative. I knew this was not the answer I wanted. I went further with my functional medicine training and learned about the importance of the microbiome, the gut-brain connection and the gut-hormone connection. I became my own test subject and worked closely with a functional medicine friend to heal the issues in my gut. Once I saw first hand the effects working on the gut had on the rest of my body and mind, I was sold. I changed paths and went all in on functional medicine and decided to help others heal their gut (and mind) too.

Any myths you want to bust?

* Digestive issues are just a way of life - just because it's common doesn't mean it's normal. Nearly 40% of adults suffer from a functional GI disorder (e.g. IBS, functional dyspepsia) and over 60% of adults report GI symptoms like heartburn, constipation, diarrhea, bloating every week. These very common common conditions are associated with a poor quality of life and high healthcare utilization. They are often dismissed or mistreated by conventional medicine since no one gets to the underlying cause of these issues. Often dysbiosis, low digestive enzymes, and leaky gut are common root causes that once addressed can bring lasting relief and resolution of symptoms.

*Gut health just stays in the gut - your gut is linked to all parts of your body and is not solely related to digestion. Skin issues, brain fog, fatigue, anxiety, joint pain, hormonal imbalances - all can be tied to the health of the gut.

*You need to follow a restrictive diet to heal your gut – Many people believe that cutting out multiple food groups or following strict diets like gluten-free, dairy-free, or low FODMAP is the only way to heal their gut. While temporary dietary changes can help identify triggers, long-term restrictive diets can actually harm the gut by reducing the diversity of gut microbes. Instead, a varied, nutrient-dense diet that includes a wide range of plant-based foods, healthy fats, and quality proteins can support a thriving gut microbiome. It’s all about balance and finding what works best for each individual’s unique gut health journey. We are all different.

How does someone with gut issues get help?

I would start with some of the lifestyle basics. How's your sleep? Are you eating nourishing foods or mostly processed? Are you moving your body on a regular basis? What's your stress like? How are you feeling with your relationships?

If you're doing all the basics, then I would look for a functional provider who can do some deeper work to find out what is at the root - are there issues with digestive enzymes, or an imbalance in the gut microbiome? Is there inflammation present or an issue with the structural integrity of the gut? When you're really addressing the basics and still having issues, it is best to "test, don't guess" - but I would always recommend starting with the basics.

Things you want people to know

I know I sound a bit like a broken record, but - Many people don’t realize how deeply gut health is intertwined with every aspect of their well-being. The gut is often referred to as the "second brain" for a reason—it communicates directly with the brain through the gut-brain axis, influencing mood, stress levels, and even sleep patterns. When your gut is out of balance, it can lead to symptoms like fatigue, brain fog, irritability, and anxiety, which directly impact your energy levels and quality of life.

Healing the gut can bring remarkable improvements, but it doesn't have to involve overly restrictive diets or complicated routines. While some dietary adjustments might be necessary, the focus should be on nourishing your body with a diverse array of nutrient-dense foods, prioritizing stress management, and introducing lifestyle habits that support gut health. It's more about creating balance and giving your gut what it needs to thrive, rather than eliminating entire food groups indefinitely.

By addressing the root causes of gut issues—whether it’s dysbiosis, low digestive enzymes, or leaky gut—you can achieve lasting relief and improve your mood, energy, and overall vitality. It’s all about finding a sustainable approach that works for your unique needs.

What kinds of testing do you recommend, or not?

My preferred test is a GI-MAP through functional diagnostics. Depending on client needs, I sometimes also recommend DUTCH hormone testing (did you know they are local to McMinnville, Oregon?). I also encourage having basic blood work done with a primary provider if able (HbA1c, metabolic panel, thyroid, minerals).

What are 3 simple things everyone can do for a healthy gut microbiome?

1 - Eat nutrient rich food - Aim to include a wide variety of colorful, nutrient-dense foods in your meals. Focus on the “3 Ps”: phytonutrients (found in fruits, vegetables, herbs, and spices), prebiotics (fiber-rich foods like garlic, onions, and asparagus that nourish good gut bacteria), and probiotics (fermented foods like yogurt, kimchi, and sauerkraut that introduce beneficial bacteria). The more diverse your diet, the more diverse and resilient your gut microbiome will be.

2- Really address stress- While stress is an unavoidable part of life, how you respond to it can make a huge difference for your gut health. Incorporate daily practices such as meditation, deep breathing, or gentle movement like yoga to help shift your body from "fight or flight" to "rest and digest" mode. Building these routines into your day can support a calmer, healthier gut environment.

3-Get good sleep and make sleep a priority - Good sleep is crucial for gut health, as it’s when the body repairs and rebalances. Aim for 7-9 hours of quality sleep each night by establishing a calming bedtime routine, limiting screen time before bed, and creating a sleep-friendly environment. Consistent, restorative sleep helps regulate your gut microbiome, supporting overall health and vitality.

What are 3 things you would never do?

I Don't Stress About Food Choices – I prioritize a well-balanced, nutrient-rich diet most of the time, but I don’t stress or restrict myself when it comes to special occasions. If I'm out with friends or enjoying a holiday dinner, I let myself fully embrace the moment, even if that means having dessert or a glass of wine. The stress around eating can sometimes be just as harmful as the food itself, so I focus on nourishing my body while allowing flexibility and joy in my eating habits.

I Don't Eat at My Desk Anymore – I've learned that rushing through meals while distracted is a recipe for digestive discomfort. Now, I take time to sit down and fully appreciate my meals, paying attention to each bite. Creating a mindful eating experience helps prevent bloating and supports my digestion.

I Never Judge What Others Eat – I believe food choices are deeply personal, and we’re all at different points in our healing journey. Just as I don’t appreciate comments about my choices (for some reason it's always when I'm eating kale!), I respect others' decisions and needs. We all have different backgrounds, health goals, and experiences, so I practice honoring where I am and extending that same respect to others.

How do you juggle running a business and living your life?

It's still a work in progress, but I make very clear boundaries about work life and home life. I got really burned out towards the end of my time in primary care and a lot of that was due to a lack of boundaries. I learned the hard way, but boundaries don't make you ridgid or a bad person. I turn off my phone at 6:30 when we sit down to eat dinner and don't turn it back on until after I've done my meditation the next morning. I make sure my needs are met throughout the day (I take time to have lunch, I schedule daily movement). I have clearly defined days for work and play. I use a lot of post-it notes and try my best not to sweat the small stuff.

What are your favorite wellness and self-care rituals?

We got an outdoor sauna a little over a year ago- that thing is amazing! The heat helps me unwind, detoxify, and relieve muscle tension. It’s my go-to for promoting relaxation and supporting overall well-being. I always leave the sauna feeling refreshed and rejuvenated, both physically and mentally.

Daily meditation and energy work are my grounding practices. They help me manage stress, clear my mind, and maintain a balanced state. Whether it's a short morning meditation or a few minutes of deep breathing, these rituals keep me centered and connected throughout the day

Spending time outdoors is a non-negotiable for me. There’s something incredibly healing about being in nature, whether it’s a brisk morning walk, gardening, or simply soaking up some sunshine. It instantly lifts my mood, boosts my energy, and brings me a sense of peace.

Do you have a favorite go-to dinner recipe?

I'm a big fan of what we call sheet pan dinners. Super simple and easy for weeknights or when you don't feel like really cooking. You put some hearty vegetables (potatoes, sweet potatoes, beets, carrots, parsnips, turnips, brussles sprouts, etc) and a protein (chicken, fish, chickpeas) on a sheet pan and roast in the oven. I also add things like zucchini or tomatoes or green beans - you just have to adjust the timing so things don't burn.

What would your perfect day look like?

My perfect day would start around 5 am with some quiet meditation and journaling, go snuggle with the preschooler, make something yummy for breakfast (left over protein, eggs, and veggies). Have a cup of coffee or matcha (it depends on what we are doing after) and drink the whole thing while it's still warm (any other mom's out there?). We'd go for a walk down to the main street in our town and over to the park. Maybe we'd drive out to the coast and spend some time playing in the sand or we'd go out to Miller Woods and walk around the pond and the trails. We would go to our favorite food truck pod for lunch and then spend time in the garden or reading or coloring or doing something crafty. Then a chill dinner and maybe some more reading or listening to some calming music and playing legos and then bed. Basically a lot of outdoor time and play! Being spontaneous and having adventure.

Ways to Connect with Dr. Lola MacLean

Instagram: @lolamacleandnp

Website: www.haelanempowered.com

Calendar: https://calendly.com/haelanempowered/strategy-call

Today, I am featuring Lola’s Favorites!

What are 5 things you are loving right now?

1- My Oura Ring - this thing has been a game changer for me and my sleep patterns. It is so insightful and helps guide how much rest and activity I get throughout the day. It has been very interesting to watch patterns on it and see what helps and hinders my days.

2-Cooler weather is on it's way- which means I get to crack out my vests again and start knitting. Baby grandma vibes for sure.

3- Smith Tea Meadow - with more cool days, I've been getting back in to tea in the afternoon and I love this one. Smith Tea is great, but their Meadow is my all time favorite and so great for afternoons (no caffeine). It even inspired me to plant chamomile in our garden - which did not grow.

4- Syncing workouts with my cycle- this is newer to me and I love it. It goes along with the Oura ring, but watching what my body is doing throughout the month and pairing it with different activity has been a game changer for maintaining an exercise routine.

5- Simplicity- This summer, we decided to take a break from our usual travel and adventures and embraced a 'simple summer.' We stayed close to home, went camping, and slowed down our pace—and it was truly wonderful. This shift gave us a chance to reflect on our daily lives and consider what truly matters. Now, we're working on carrying those lessons forward: being mindful about what we commit to, questioning which obligations are necessary, and choosing how we really want to spend our time. This change has helped us slow down and create more space for joy and fun in our everyday lives.

Thank you🧡

I have been sharing blood sugar-friendly, whole-food recipes (gluten-free, refined sugar-free, and mostly dairy-free) on my blog and on Instagram for four years now, and I have met so many amazing people like Dr. Lola MacLean along the way. I am excited about being able to share even more on this platform, and I am so very grateful you have joined me here!

P.S.

🧡Beth

I add links to make it easier for you to find things. Some links are affiliate links, and some are not. With affiliate links, the price stays the same for you, but I may earn a few cents.

Wellness Wednesday guest: Melissa Hsu

Beth Bollinger — Wed, 25 Sep 2024 12:01:13 GMT

I am on vacation with my four children, their spouses, significant others, and my husband, Dr. B. We are enjoying precious time together in Mexico before my son-in-law deploys with the Navy for several months. If you follow me on Instagram, I will share pics of our trip, food, adventures, and family there!

Today, I have a very special guest filling in for me! If you haven’t met Melissa Hsu, you will love getting to know her! Melissa and I met on Instagram through our shared passion for food as medicine. I am so happy you can get to know Melissa a little better. Follow her on Instagram here!

Melissa Hsu of The Healthy Elephants

Tell us about yourself!

Hello! I’m Melissa, a functional medicine practitioner and founder of The Healthy Elephants, a higher-standard supplement and herbal infusion tea company based in California. I’m of Thai descent and have birthed three awesome humans whom I get to deem my kiddos. I graduated from the University of California, Irvine, in Cognitive Sciences and earned a Master’s Degree in Integrative Health with Applied Nutrition. I also obtained an Integrative Nutrition and Applied Functional Medicine certification and finished studying Preventive Cardiology at Stanford.

I work one-on-one with pre-teens, teens, adults, geriatrics, and pregnant women to help prevent and reverse diagnosis, improve/eliminate symptoms, reduce/get off meds, and optimize health to feel their best by understanding each individual’s life ecosystem from birth to present. A core of my method is based on assessing detailed lab markers from an optimal range in lieu of the standard range and weaving together connections to identify root causes.

The best way to reach me for an appointment is via email melissa@thehealthyelephants.com (or DM me on @thehealthyelephantsclub but may have a slower response).

What sparked the idea for your business, and how did you go from “aha moment” to making it happen?

I have to thank Andrea Dahr of Switch Natural for making this happen. Amongst schooling in supplements, working one-on-one, and my father’s right arm tremor, I set out to find a clean B-complex and was not completely satisfied with any formula. Either the forms are acceptable but have potentially toxic fillers, amount wasn’t ideal, form isn’t optimal, or formula is incomplete.

Andrea was aware of my background and suggested I create my own. I was adamant about offering a truly clean, bioavailable, quintessential potency of B-complex that I would feel at peace having my father, clients, and myself take daily. I spent months relentlessly probing the supplement industry, searching for a trustworthy manufacturer to partner with. Twenty-one out of twenty-two didn’t meet my standards, dodged questions, and said that in their extensive tenure in the industry, they’ve never come across anyone who would ask the questions I posed. I scouted unyieldingly and eventually unearthed a rare one I trust. Ergo, my fourth baby BALANCE, was born, and, most recently, FOIE, a traditional Chinese medicine herbal infusion tea. Both organic, of course.

How has your journey shaped the way you run your business?

I learned to patiently get to know coordinators, company ethos, influencers, and anyone I team with. I make it a point to allocate energy to kind, knowledgeable, and broad-minded individuals. I consider myself as having very high standards and am selective about potentially harmful fillers in supplements, therefore, I don’t just accept any replacement even during crunch time. When asked to substitute for anything subpar, my answer is no. Problems occur inevitably, and I try to embrace them through the lens of understanding. Whether in business or life, I try not to rush or settle because trying to create the cleanest products is of utmost importance.

The business has been smooth for the most part, and I am very proud to offer high-quality goods. My father called me a moment ago while I was working on this and asked for another jar of Balance. It makes me happy to know that I can provide him and the world with a clean and results-oriented supplement.

What is your best advice for choosing supplements?

I try to avoid the following ingredients as fillers because they are cost-efficient, subpar substances that may be potentially harmful: magnesium stearate, microcrystalline cellulose, cellulose, silica, silicon dioxide, and amorphous silica. These fillers are so commonly incorporated that this may eliminate over 95% of options. There are some unique supplements that contain these ingredients. In this case, I don't avoid it completely because I can't find these unique formulations, and certain ones may be effective, but I'm aware of what I'm taking. These are the types of supplements I would not take daily, but more as a short-term protocol. It's important to look for cGMP, which is a certified good manufacturing practice.

What keeps you fired up and passionate about your work, even when things get tough?

Helping people feel better and making a positive difference in lives fills my heart; it keeps my ventricles beating strong. I always pour 1000% into each human I have the pleasure of teaming with because life is precious and should be lived with more joy, energy, and fulfillment. When things get tough, meaning I’m short on time, I think about all the smiles, pregnancies, compliments, and thankfulness that people have showered me with to stay up late or use weekends at times to analyze or render protocols. I believe that people have to be informed to understand and it may help make better decisions that may change the experience of their days.

The element that gets tough with supplements is dealing with manufacturers that aren’t as receptive to using cleaner ingredients and responding with “I don’t know” to my inquiries. I only ask a gazillion questions (because I care); go figure. Many manufacturers use magnesium stearate, silicon dioxide, microcrystalline cellulose as default fillers and I’m not copasetic with that. A point of taking supplements is to try to enhance or foster healing. Using potentially harmful fillers that methodically cut costs may defeat a primary purpose. Pricing is another issue because I am a small company. I prefer ordering in small batches, and I also use some of the most expensive ingredients. I’m just determined to always offer the highest quality products. There’s no ifs, ands, or buts to this.

What’s your best advice for other women wanting to start their own venture?

Start immediately. Now is the best and right time. Do the research, put out your high quality work, and be as authentic as you can to attract people that align with your mindset and character. Any size step towards the direction of your venture is progress. Do the best you can with what you have. Be brave and reach out to people who may be able to give you advice and help you somehow whether it may be from experience or connecting you with another cerebral human. Overprepare for podcasts and interviews. Don’t be afraid to ask. If you never ask, the answer is always no.

Just go for it, even without a concrete plan, and as long as you put your heart into it, the right people will take notice and your venture will eventually grow. There will be hard days; embrace this growing period because it’ll build you mentally. Don’t make big business decisions hastily. Sit on your potential decisions for at least a day and ask a trustworthy person for advice because the longer you think about it and the more insight you have, you may uncover blindspots that can help with making more solid decisions. Math is important, know your numbers. Most importantly (after all that seriousness), enjoy the process because it can be an exciting adventure!

What kind of legacy are you hoping to build with your business, and how do you want to influence the next generation?

I have an extra soft heart for our younger generations. I hope to leave a legacy on the importance of self-awareness and tending to areas in life that may not be as balanced. Although we can strive to excel in school and earn a decent living, more kids may need to understand that success may also include superlative mental-emotional and physical well-being.

This includes working hard on the foundations of health: getting enough sleep, getting enough sun, eating organic whole foods, exercising, having nourishing relationships, knowing self-purpose, being in nature, managing stress, meditating, and living with more joy. The legacy is to recognize the significance of how to take better care of oneself and take action because the quality of our day matters and may matter more than status.

Today Melissa is sharing her Favorites!

1// BALANCE B-Complex* and Foie! I can’t live without my BALANCE B-complex!! It’s truly a lifesaver, day changer, mood lifter, brain shaper, and much more. Much of this has to do with Bs being a required material for hormone balance, detoxification, mood. Use coupon code NEST10 to save when you order!

2// My FOIE herbal infusion tea** because I know it’s supporting my precious liver, the seat of hormone health. It contains 20 powerful traditional medicinal herbs. I’m not just saying it. I truly believe in its benefits!! Use coupon code NEST10 when you order!

3// Nest Wellness’ infamous No Oats! I’m addicted and crave it. I love how the Omega-3s this is enriched with benefit my brain, cell membrane, and hormones. It’s very satiating, and adding berries with single-ingredient nut butter makes it taste amazing!

4 // The beach. When I feel overwhelmed, grounding myself in the sand and inhaling the ocean air has always remedied elevated stress or poor sleep. I’ve always left Newport Beach with spirits lifted, lighter on the shoulders, calmer, and more peaceful.

5 // Muay Thai is ironically my source of peace with a side of perseverance, grit, and discipline when I strike. Perhaps it’s having to be in the moment and aware of the entire body’s movement from head to toe with a goal to never give up.

6 // Meditation. The most impactful tool my father gave me was teaching me how to meditate since I was five years old. It’s an extremely powerful mechanism that, when practiced properly, can be exceptionally healing.

Find Melissa and her incredible supplements on her website and on Instagram.

Product Information:

*Balance: Fully methylated and active B-Complex with organic shiitake that works synergistically with B6 in a vegan cap. Zero gunk. It’s strategically curated at basic levels to target the sweet spot for mood, brain function, hormone balance, detoxification, immune support, thyroid support, peripheral neuropathy, and DNA synthesis.

Now, Balance refill packs are offered in compostable bio-based packaging.

**Foie: Composed of 20 organic traditional Chinese medicinal herbs in unchlorinated tea bags. This is hardcore tea with a strong herbal scent and bitter taste, along with the most potent herbs known to smooth the flow of liver energy, clear heat, cleanse, and support the liver while harmonizing the gallbladder and stomach.

Thank you🧡

I have been sharing blood sugar-friendly, whole-food recipes (gluten-free, refined sugar-free, and mostly dairy-free) on my blog and on Instagram for four years now, and I have met so many amazing people like Melissa along the way. I am excited about being able to share even more on this platform, and I am so very grateful you have joined me here! Thank you, Melissa, for filling in for me today!

P.S.

🧡Beth

I add links to make it easier for you to find things. Some links are affiliate links, and some are not. With affiliate links, the price stays the same for you, but I may earn a few cents.

Wellness Wednesday guest: Andrea Dahr

Beth Bollinger — Wed, 18 Sep 2024 12:05:12 GMT

Hello from Mexico! I am on vacation with my four children, their spouses, significant others, and my husband. I am grateful for friends in the health and wellness world who are filling in for me while I spend some adventurous, quality time with my favorite people. If you want to see what we’ve been up to in Mexico, check out my IG stories, where I will share food, adventure, sunsets, and more.

Today I am so grateful to Andrea Dahr, Founder of Switch Natural for sharing her expertise and her business with all of us! Andrea Dahr is the founder of the Switch Natural App, a terrific app that I use and that I have purchased for my three daughters to use. The patent pending Switch Natural app will scan any product’s ingredients—no barcode necessary—and identify toxic ingredients, including a description and links to the relevant research.

The app also features a “shop” section where you can find better alternatives by browsing my favorite non-toxic products. Search by product type, category, or brand.

A little bit of news:

This is a timely post as we are nearing our quarterly functional medicine detox from October 7 to 14. I always encourage detox participants to examine their home care and personal care products to ensure they are truly “clean” and toxin-free. If you want to join our detox, order your kit here and email me at nestsonoma@gmail.com with your order number. I provide all of the recipes and a free IG chat group for support and questions. I have many repeat detoxers and many first-timers, so wherever you are in your health journey, a detox can be the perfect place to begin.

Andrea Dahr of Switch Natural

Hello Andrea, and welcome! Tell us a little about yourself. What sparked the idea for your business, and how did you go from “aha moment” to making it happen?

As an expecting mom of twins, I was shocked there was not one trustworthy place to find information on nontoxic products and ingredients, and I knew early on I had to share what I was uncovering with others. The idea for the Switch Natural App was born out of a need I experienced first-hand in my community on Instagram. I was in constant communication with followers who questioned, “Is this product I’m about to buy clean?” and “If not, why? And what should I buy instead?” The App is a direct line to my research and gives a clear-cut answer while you are shopping whether a product is toxic, so you can easily switch to clean ones.

After 9 years (and counting) of researching ingredients, asking questions, and testing products, I have finally created the perfect tool to help you switch to safer products. I knew there had to be a better way to share all the information I’ve learned so you can quickly and easily find better, safer products.

What’s been the craziest challenge you’ve faced as a female entrepreneur, and how did you tackle it?

The craziest challenge has been designing a new type of app from scratch with no tech background or experience. I had to trust that with the help of my developers, the result would be worth the struggle and unknowns, and it most certainly has been. Helping others through Switch Natural is incredibly rewarding.

How has your journey shaped the way you run your business?

As a mom of twins, I understand the value of a flexible work arrangement. Learning to work strange hours and in short increments of time is what makes my business possible. An equally important part has been prioritizing healthy meals, exercise, and sleep because I am less productive when these three are out of sync—making those three non-negotiables while giving myself grace when less than perfect is paramount.

What keeps you fired up and passionate about your work, even when things get tough?

Every single time I open a direct message from a follower, I am reminded that I can be of help to others and that not only brings me immense joy but the motivation to always keep going.

What’s your best advice for other women wanting to start their own venture?

Be authentic and believe in yourself—both more difficult in practice than they seem. You must believe you can do it because all signs will point to the opposite. Authenticity is your superpower and will allow you to continue to evolve and become the best version of yourself in business and in life.

How do you juggle running a business and living your life? Any favorite self-care rituals you swear by?

I look forward to a relaxing bath at the end of each day. It’s a perfect way to unwind, and do my weekly face mask or body scrub, and get a few extra minutes of “me time.”

What would your perfect day look like?

A perfect day would include family, nourishing meals, outdoor time, reading, and exercise.

What’s got you excited in your industry right now?

I’m seeing this idea of clean products and healthy living welcomed by a larger group of people, and more are willing to make changes, which is amazing! I believe we are going to experience a bigger shift in the industry toward health compared to the last 10 years. Larger brands and stores are now trying to cater to clean, and even though they aren’t all actually “clean” we are headed in the right direction. I’m excited that more clean products will continue to become available as consumers demand better.

What kind of legacy are you hoping to build with your business, and how do you want to influence the next generation?

My goal is to make nontoxic products the norm, right now it’s the exception. I believe the more people choose clean, the more nontoxic products will be available for all. For me, that means spreading awareness and educating as much as I possibly can.

Today, I am featuring Andrea’s Favorites + coupons for you!

Download Andrea’s Switch Natural App

The Switch Natural App is an easy-to-use tool to determine whether or not your everyday products are toxic. It provides clear cut answers with relevant research about ingredients as well as non-toxic alternatives. This way you can switch to clean without the added stress.

Thank you🧡

I have been sharing blood sugar-friendly, whole-food recipes (gluten-free, refined sugar-free, and mostly dairy-free) on my blog and on Instagram for four years now, and I have met so many amazing people like Andrea along the way. I am excited about being able to share even more on this platform, and I am so very grateful you have joined me here! Thank you, Andrea, for filling in for me today!

P.S.

If you know anyone with pre-diabetes, diabetes, PCOS, metabolic syndrome, or anyone eating for blood sugar balance, low carb, keto, grain-free, gluten-free, or just eating for better health, will you forward my Substack to them? It would mean the world to me as I try to share the message of eating for good metabolic health.