Category Archives: Uncategorized

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Bitters and the bitter principle for gut health and bile support.

Category : Uncategorized

𝑩𝒊𝒕𝒕𝒆𝒓𝒔 are a tool that can be used to improve gut health, bile and other organ support via the vagus nerve and stimulation of digestive acids, enzymes, bile salts and more. But what are bitters?

Medical definition of bitter principle: any of various neutral substances of strong bitter taste extracted from plants.

Bitters a are varied group of plant constituents or molecules with a pronounced bitter taste – these are the active ingredients of the plant. Bitter herbs are often hepatics & cholagogues (more on this in our biohacking Facebook group), and must be ‘tasted’ to produce these effects.

The bitter principles; The bitter principles work by stimulating the bitter receptors of the tongue and increasing saliva secretion. Thus, it is always advisable to taste and chew the herbs. Sorry your ACV pills and gummies are no good!😉

The taste or sensation of bitterness is directed primarily by the vagus nerve to the central nervous system, leading to various physiological effects – bitter tastes stimulate the vagus nerve in your tongue (although this nerve originates in your brain), which in turn signals the digestive system to start getting ready for digestion with the production of stomach acid, bile acids, digestive enzymes and peristalsis if needed. This vagal stimulation also tells the body (and mind) to rest and digest – relax and slow down. 🙏

Benefits of bitters;
– General stimulation of the flow of digestive juices (acid, mucus, enzymes & bile) from the pancreas, duodenum and liver. Aiding digestion and detoxification.
– Stimulate appetite
– Stimulate peristalsis
– Aid the liver in detoxification
– Regulatory effect upon secretion by the pancreas of the hormones that regulate blood sugar (insulin & glucagon)
– Help the gut wall repair damage by stimulating self-repair mechanisms
– Establish parasympathetic dominance, putting you in that rest and digest state
– Anti microbial
– Ant inflammatory

Some herbal examples include:
– Wormwood
– Gentian
– Yarrow
– Goldenseal
– Chamomile
– Dandelion
– Marigold
– Peppermint

Some other herbs/substances that may be considered ‘bitter’ are;
– Apple cider vinegar
– Lemon and Lime juice
– Chasteberry
– Berberine
– Yerba mate
– Bitter melon
– Cacao
– Coffee
– Green tea
– Bitter or sour berries like cranberries and raspberries.

The more bitter, sour, tart, or astringent a food, the better!

In my practice, it is very noticeable that those that have a palate more geared towards bitter food have healthier guts, better detoxification action, better success with fat loss and better long term success. 🙂

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Cholagogues and choleretics, for gallbladder, bile, liver, cholesterol and digestive support.

Category : Uncategorized

What are cholagogues and choleretics?
🍃 A cholagogue is a substance (herb or other) that promotes the flow of bile from the gall bladder into the duodenum (the first part of the small intestine) and the liver.
🍃 A choleretic is a substance (herb or other) that stimulates the increased production of bile by the liver. Not the gallbladder but the liver… So if you’re having issues with your gallbladder, you can still promote bile production from the liver. 👍🏻

We know bile is ESSENTIAL for digestion, having healthy bowel movements, emulsifying fats in the diet, detoxifying estrogen, killing bad bacteria, and other pathogens that cause infection. And for clearing out cholesterol and fatty liver.

So here are some examples of cholagogues;
1) Gentian
2) Yellow dock
3) Oregon grape
4) Burdock
5) Aloe Vera
6) Wild yam
7) Black root
8) Globe artichoke

And some examples of choleretics;
1) Barberry
2) Dandelion
3) Yerba mate
4) Mulberry leaf
5) Shizsandra
6) Goldenseal
7) Turmeric
8) Milk thistle

But honestly all off these above herbs will have both cholagogue and choleretic activity. Choleretics and cholagogues are best taken before meals (about 30 minutes prior, but can be taken just before eating). I generally like these in tea or tincture form but they can be take in tablet form too. 


Please speak with your health practitioner for continued use of these substances. 🙂

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Alcohol and your health – The HETA guide add on

Category : Health , Nutrition , Sugar , Uncategorized

Alcohol is allowed on most health protocols, including The HETA guide, and should be enjoyed as part of the social aspect of your health. But which ones? Because not all wine, beer and spirits are created equal.

But it is important for you to understand that — when you consume alcohol your body will NOT burn any other fuel source while alcohol is in the body. Therefore carbs/sugar and fat get stored as body fat or muscle glycogen while your body detoxifies the alcohol!
Also apart from directly affecting the kidneys and liver, alcohol effects the body in other ways too. To name a few;

  • Consuming alcohol can drastically affect how your thyroid functions — such as blocking its activity, or lowering levels of hormones T3 and T4. Alcohol is also known to destroy thyroid cells, which are sometimes used in treatment of a condition called thyroid nodules. Over time consuming alcohol can reduce the size of the thyroid, thought it initially enlarges it. This means the thyroid gland is left with fewer cells to produce T4 and T3. Continuous use of alcohol can result in Euthyroid Sick Syndrome (ESS), in which rT3 is elevated and T3 is reduced.
  • Alcohol breaks down and destroys muscles. Also known as “Alcoholic myopathy”, which causes swelling, pain and weakness in the muscles as it degrades muscle integrity. This also prevents the growth of new muscle tissue.
  • Alcohol can damage the fatty insulation or the white matter that surrounds the axion of the neurons which impairs neuronal functioning. You get a “myelin” deficit – so if your drinking and you have an issue with myelin production or mitochondrial health, or concerns about MS (multiple sclerosis).
  • Alcohol damages gut health and the gut lining, which directly impairs good bacteria, encourages the growth of bad bacteria and yeasts, reduces serotonin production ( impacting mental health) and digestion.


Moving on – Wine is, as many of us know, touted as good for you. Red wine specifically, but let’s be realistic – wine contains sugar, alcohol and sulphites. It does contain Resveratrol which is a polyphenol sirtuin nutrient and other antioxidants but these are irrelevant if the wine you are consuming is laden with chemicals. So wine is good for you in moderation if it is a good quality clean wine. This is where we look at organic and biodynamic wines. Wines also contain sugar/carbs… generally Rose and  white wine have higher sugar and are unhealthier then red. You can read up more on sugar content of wine here .

Finding out how much sugar you’re consuming is hard to tell, since most countries don’t indicate sugar content on the label, but here’s a basic breakdown of wine types and how much sugar they contain:

  • Bone-Dry <1 sugar calories per glass
  • Dry 0-6 sugar calories per glass
  • Off-Dry 6–21 sugar calories per glass
  • Sweet 21–72 sugar calories per glass
  • Very Sweet 72–130 sugar calories per glass


Wine is actually only “heart healthy” if combined with physical activity. In a study called In Vino Veritas (In Wine, Truth), researchers introduced wine into people’s lives and tracked the effects on their bodies. By itself, drinking wine did not significantly affect cholesterol, blood glucose, triglycerides, or levels of inflammatory markers. But among those who worked out twice per week and also drank wine, there was significant improvement in health variables after a year of wine consumption, no matter whether it was red or white.



So the type of wine you choose is important. I try to stick to Organic, Biodynamic and Natural wines. We are lucky enough in Airdrie to have a wonderful liquor store Sierra Springs which has a nice stock of Organic and Biodynamic wines.

What’s the difference in these though? Let’s look —>

Biodynamic wine; This is a holistic manner of farming. It is the oldest, anti-chemical agricultural movement that predates the creation of organic farming by about twenty years.

Basically its grapes where the farmers are taking longer times for filtering, double-filtering, and extended fermentation. These are chemical, pesticide-free grapes and there are no additives. Farmers making the wines have been able to make a nice, full-body, clean wine with minimal sulfites added, which sit at about 35 parts per million which is very low.


Biodynamic wine is a wine made,

  • grapes are grown at a high elevation, specifically at 2000 feet or higher elevation
  • extended fermentation of 10-15 days, versus the standard 1-2 days fermentation that most wine companies use, which further concentrates antioxidants
  • pH levels that are at optimal levels
  • been cold stabilized and chilled to drop out impurities prior to filtration, then filtered with extremely tight filters like diatomaceous earth and micron pads, sulfites can be cut significantly, down to as low as 35ppm. With lower sugar and lower sulfites, the risk of blood sugar swings and headaches goes way down when this kind of filtration process is used
  • avoided the addition of residual sugars to the completed wine, then using a Brix scale, the sugar content of the wine can be significantly decreased.
  • The final biohack is to reduce both calorie and carbohydrate levels without lowering alcohol content.


Natural wine; These wines are a movement, not a label. The idea is to stop considering that a person is making the wine: the vintner is rather accompanying the winemaking. A natural wine is one with; organically-grown grapes, harvested by hand, rushed to the winery, fermented on wild yeasts and low levels of sulfites (or none at all). A natural wine essentially is fermented grape juice. Natural wines themselves, however, have existed for hundreds of years. When wine was first made 8,000 years ago, it was not made using packets of yeasts, vitamins, enzymes, Mega Purple, reverse osmosis, cryoextraction or powdered tannins – some of the many additives and processes used in winemaking worldwide.


A natural wine is a wine made,


Most natural wines are neither filtered nor fined. The few that are will either be filtered extremely lightly or fined with organic egg-white. If sulphur dioxide is added, it will be only at bottling and only in the tiniest quantities. Many natural wines are made without the addition of sulphur dioxide or sulphates at any point.


Organic wine; This is the growing of grapes conformed to organic farming. Organic farming is defined by regulation (country-specific) or stand-alone certification. It avoids chemical fertilizers, pesticides, fungicides and herbicides. Many wines labeled ‘organic’ are actually made with conventional methods: only the grapes are organic. By the way, organic doesn’t imply that the wine doesn’t have additives. There is, in fact, a list of additives, including things like yeast, egg whites, and animal enzymes (like rennet in cheese) that are allowed in organic wines. Being organic doesn’t necessarily mean a wine is vegan.

PS organic wine farmers can still add sulphites and GMO’s too.

The rules differ –

  • USA: “a wine made from organically grown grapes without added sulfites”
  • EUROPE & CANADA: “a wine made from organically grown grapes that may contain added sulfites”

The area of wine can get quiet confusing – like seriously. Some of the articles I went through contradict each other. I literally had to weed through them to find consistencies and references.

Prossecco, Cava and champange are low carb and are also a great choice if you want a refreshing drink… that can be found ‘organic’ too!

For amounts – I generally advise between 1-3 glasses of wine a week is acceptable, especially if you are on a fat loss journey and ideally on refeed day. 


When choosing wine, remember – the lower the alcohol, the lower the sugar. The lower the sulphites, the less the hangover!


Then as for other alcohols, because unfortunately, not everyone likes wine. The best beer I have found studies or backing research on are  — Craft beer . Of course we remember to check if the beer we are consuming is made from WHEAT or other grains as we know what this does to our gut and inflammation. Beer is basically just a alcohol and carbs.  Also beer is very ‘estrogenic’, which means it will add to the estrogen load and problems already in your body.


Spirits… while all spirits are carb, sugar, and fat-free, some shots are still more calorically dense than are others. A single gram of alcohol contains seven calories, so the higher the alcohol content, the more calories it contains.

It’s also worth noting that whiskey does have a higher level of antioxidants than clear liquors, especially if it has been barrel aged. Therefore making whiskey a modbiotic and it is rich in ellagic acid, which the American Cancer Society claims may slow the growth of tumors. It may also erase wrinkles, per research published in Experimental Dermatology. The darker the whiskey, the higher the polyphenols.

Be aware of what mixers you are using with your spirits though. Tequila is naturally sweet to taste for instance, so it can be enjoyed by simply adding soda water and a splash of lime. Tequila is also gluten-free, making it a good option for celiacs.

If drinking spirits, try stick with Vodka or Tequila! Gin is OK too (even though it makes me want to vomit!). And sweeten with Zevia or soda water and fruits, or even a splash of concentrated juice.

Avoid alcopops, they are a bad idea and if ordering cocktails, just make sure to weigh up the pro’s and con’s of the ingredients…choosing lower sugar where possible. If you would like to make some home made cocktails that are on the healthier side, I have some ideas here.

For amounts – I generally advise between 1-3 servings a week is acceptable for spirits, especially if you are on a fat loss journey and ideally on refeed day. For beer, 1-2 to a week is OK and ideally on refeed day… but generally this is something I advise against for pre-menopausal women, especially if on a fat loss journey (so please consider this). 


When having alcohol it is wise to load up on vitamin C before and after, this will help with glutathione production and take some activated charcoal… together they will bind to toxins and support detoxification pathways!


I’m far from trying to promote the drinking of alcohol! But I understand alcohol is a part of society and many of our lives. I am trying to teach you how alcohol effects the body and, help you make healthier choices for you and the life events that you may attend that have alcohol present. Check out this interesting article that highlights some of the health benefits of alcohol.


**REMEMBER to always drink smartly and safely (and PS don’t talk to strangers, drive or operate heavy machinery while intoxicated).






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What your nails can tell you.

Category : Uncategorized

I am always saying to my clients that if they stop and listen to their body, it will tell them what it likes and wants. I try to do this myself a lot too, but sometimes life gets so noisy that its hard you know. But recently I saw a white patch under the nail on my index finger and thought “oh I should do something teaching about “what our nails can tell us”… So here we are.


When we pay attention to all this little signals and signs our body gives us, they can direct us towards nutritional deficiencies, underlying health issues and things like that. This is especially important in our current time/environment, where many of us are learning to be our own doctor and are taking more responsibility for our own health.

So today I wanted to give you an over view about nail signs and what they can be telling you about your body, and what may be going on. It’s really very interesting the way the body wants to tell us what’s going on through signs on our nails, tongue, hair, skin and even through our eyes (which is one of the reasons I got certified as an Iridologist or as someone who studies the Iris). Our body wants to survive – it wants to be strong and healthy, that’s why we continually build new cells and get rid of old damaged ones. And as always I am here to show you, and teach you, and encourage you on how to listen and support your amazing body. Don’t give up, don’t lose hope – there is always a way and your body is stronger than you think.


So there are many different natural practices you can us to support you on your healing journey. For some people one works better than another, and that’s ok because we are so bio-individual that its natural to take time, do some trial and error, and see what works for your body. So that all can take some time, but if we actually listen and pay attention to our body, we can move things on a bit faster and narrow things down a lot better.


One of the ways we can do this is by paying attention to our nails. Every chipped, brittle, indented and blackened nail has something to tell us. So healthy nails grow on average of 1 mm per week. This can be useful for seeing where a sign is on our nail and determining how long ago our body was having the issue that caused it. So if we were to calculate how many millimetres say a white spot is from the base of our nail, it will give us an idea of how many weeks ago that spot was relevant or when the issue started.


For the general population, nail health is most often an indicator of poor nutritional intake or poor digestion. Most nail issues usually don’t indicate a serious underlying illness. So lets look at some of those signs or symptoms that we can see in our nails.


The most common I think, and what spurred this conversation is the white spot or white patch we can see on our nails. These usually indicate a zinc deficiency or calcium excess, or you could have hurt your finger. So zinc is a very solid or defined white spot, you can also see a scattering of spots or several spots that relate back to zinc. And then if its more of a vague shape or blotch of a spot, we generally see that’s connected to calcium. If its a calcium excess or you hurt your finger, you will see the white spot grow out with your nail. Whereas, a zinc spot can appear and disappear. Mine was calcium excess for anyone who’s curious.

Now if we see the white spot was say 3 mm away from the base we can think back a see – well 3 weeks ago social isolation and home schooling started so my nutrition was terrible, and mostly just sugar and void of real nutrition. Then we can correlate and connect the dots. You can see how this can be helpful.


Next would be furrowing, ridges or groves in the nail that run horizontally. These lines are also know as “Beaus line” and can be just a natural occurrence with age, but in rare instances can signify something serious, so if you are concerned, be sure to speak to your doctor. So these  ridges indicate where the nail stopped growing due to something that has stressed the nail out. This could be illness, major stress (physical or emotional), a big lifestyle change or a big immune hit. Something like this that has thrown the body through a loop and stopped the nail from growing. Again you can do the calculations and figure out a time frame where your body was under this stress and what happened.


Next is also quiet common and that is brittle nails. This we can connect back to digestion and also the thyroid…a sluggish thyroid can contribute to brittle weak nails due to poor circulation and the inability to utilize nutrients properly. So what’s happening in your digestion that’s causing your body to not get enough nutrients and minerals to make strong healthy nails. So this might be an issue with low stomach acid, poor digestive enzymes, poor vagal nerve activity, gallbladder issues,  IBD (irritable bowel disease) or some sort of other gut issue. All of these will impact the break down and absorption of nutrients. Two nutrients that can be helpful here are calcium and silica. So some examples for calcium, we are looking at almonds, sesame seeds, bone broth, buckwheat and green veg. And for silica we look to oats, melons, cucumbers, artichokes, asparagus, dandelion, and again our green veg. But also constantly wetting and drying your nails/hands can attribute to brittle nails too. Something to be aware of. 🙂


Now when we see ridges that run from the base (where the nail comes out under the skin or cuticle) to the top, so vertical ridges…we are looking at low digestive enzymes. So again something that’s stopping the nail from getting nutrients properly from the gut. Vertical ridges generally appear later in life and as long as they aren’t accompanied by other symptoms such as changes in color, they are usually nothing to be concerned about. We would just go back and look at the gut and nutrition again. These can also be connected to poor circulation and oxygenation into the nail bed – so anemia here and carpel tunnel could be present.


If your nail ‘spoons’ or becomes concave, we can usually connect this to an iron deficiency. You can also compare this to your energy levels, how well wound heel and also your menstruation. Looking to food first to address the issue before supplements is wise, and then remember that iron is best absorbed in the presence of vitamin C.


Then the clubbing or the raised nail, something that looks like a Geckos foot. Where the nail is elevated, round and popping out, this can again show us poor circulation and oxygen to the nail cells. So this could be respiratory conditions, how well oxygen is being carried in the blood and being used in the cells. Here we can use magnesium to support cellular health, mineral water is great and also make sure we are moving a lot daily, especially outdoors and in the sunshine.


And other sign will be beaking or curving of the nail. This is where the fingernail curls over the top like a birds beak. This can show us a potassium deficiency. Also Hyperparathyroidism, Renal failure,  Psoriasis and Systemic sclerosis should be considered.



Next when we look at the color of the nail… A yellow nail may tell us that there is an infection present, or reaction to a product you are using on the hands and nails, or also that the nail has received some sort of trauma. This can go for blacked nails or black spots or ‘splinters’ under the nail too. If you have ever caught your finger in a door and got a blacked or bruised nail, then you know what I am talking about. This black appearance is a result of blood vessel inflammation under your nail and will disappear as the nail and finger heals. The splinter appearance can signify poor circulation and weaker blood vessels or blood vessel damage.


If we see opaque or frosted or ‘pale’ yellow color nails, we may see liver dysfunction or the liver is having issues. Here we would bring in liver support like dandelion, milk thistle and even burdock root. For the kidneys we might see a red tip at the cuticle. This is where the capillaries in the body might be struggling, and you might see a pale ring under the nail/on the skin at the top of the nail.


Lots of pinholes or small indentations in the nail can be connected back to psoriasis and inflammation. Again we look back to the gut first here and of course if you have skin issues you will see an improvement in the nails if you take care of said skin issues. Ridges and lines can also be connected to psoriasis too.


When we look for those half moons or crescents by the cuticle of the nail and there is none visible, this is generally connected to B12 deficiency. This can also be connected to poor circulation and blood flow. We can also check capillary return by pushing down on the nail. The nail bed should be nice and pink and then when you push down on the nail you push the blood away, this makes the nail bed go white and when you take your finger away the nail bed should instantly return pink. If it takes a while to come back, you will have poor capillary return, which means you may have low blood volume, poor circulation and poor blood flow out to the appendages.


If we see regular infections around the nail, like fungal infections, we look towards the gut and the immune system. In this case where there are reoccurring infections… as we look at the gut and immune system, we can also use some topical applications like colloidal silver, coconut oil, essential oils and where the issue is severe, you can use a topical anti fungal or antibiotic.


You can see a lot of these nail signs can be intertwined and be a symbol of many of the same issues or underlying concerns, but this just further reinforces the fact that the body is one system and should be treated and cared for as a ‘whole’.


As always, I hope you found this information helpful and please share with anyone you feel may benefit. Sharing is caring but it also helps this information reach the masses and empower people to be responsible for their own health.


Chemaine xo

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‘Self care’ – The HETA guide add on

Category : Uncategorized

Because my only program The HETA guide is so large already, I have decided to do some ‘add ons’ that will add to its purpose, support my clients further but also make them accessible to the public for free. There won’t be many as I only like to focus on what I feel will absolutely benefit people and the below is one aspect of health that, doesn’t get overlooked by media per say but, gets forgotten by the individual. Enjoy xo

Self care – so cliché nowadays but such an important aspect of health and well being. There are articles everywhere on self care so I didn’t really need to do this but I wanted to, because my followers know my language, know I will only teach what I feel will support them and I have noticed many still not put DAILY self care into practice.


Making time for yourself……… Most of us are busier than ever and that means less time to take care of ourselves and our needs. The vast majority of moms don’t take time for self care — we wake up early to get kids up and ready for school, or feed and keep small children both alive and entertained. We try to keep our partners, parents and in laws happy. We say yes to the requests and demands from clients, bosses and co workers. We also attend kids activities and birthday parties even when we are exhausted and running on empty. Then free time is spent on house cleaning, meal preparation and if we are lucky – showering and grooming ourselves so that we are presentable for others before collapsing into bed exhausted, just so we can catch some sleep and do it all again tomorrow.

But here’s the thing – weather you are married or single, have kids or not – healing and being your best can not happen if your constantly running on empty. Running on empty will not only effect your health both physically and mentally, but also your ability to care for others!

Subtle signs like feeling overwhelmed, irritable or annoyed when your spouse, children or boss want something are an indication that you are not fully taking care of you. Cravings, fatigue, anxiety, memory loss, weight gain are unfortunately also side effects of neglecting yourself too. These are hormones going out of wack! Insulin taking over and causing inflammation, cortisol increases – driving estrogen up and thyroid down.


REMEMBER that an empty cup can not fill another. You must fill your own cup first!


I encourage you — that when you fill your own cup, you fill it so much that when you do care for others, you will give from your overflow and it will feel effortless. This is is why I encourage my clients to allocate at least 1 hour to themselves each day – they make that hour all about them and something they enjoy doing. It can be a walk, hot bath, listen to a podcast, chat with a friend, take time for their morning and evening routines, whatever they want. But it must be consistent for you to reap the rewards.

Set up routines, avoid doing needless tasks that are just time sucking. Ask for help with the household chores from your partner and kids. Instead of going to the grocery store every day because you forgot something – create one big list and stick to it with one big grocery run. You get the point. Treat yourself as you would your best friend or youngest child — someone you would drop everything for, to take care of them or spend time with them. Prioritize yourself xo

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Eating outside your plan ‘hacks’

Category : Uncategorized

The perfect diet for each of us is one that considers our goals, current health status, genetics, hormonal blueprint, abilities, preferences, age and gender.

Your diet exists to serve your lifestyle, not the other way around.

Nothing will directly affect how you feel, how you think, how you look and your overall quality of life more than your nutrition.

And for most people, I believe that if you are dialing in your nutrition five days a week, you can have a little more flexibility 1-2 days a week. But if you do plan to eat outside your normal ‘healthy’ eating style or diet (this is just a word), then I recommend;

  1. you avoid carbs if you have a meal planned for later in the day or even the following day that may be more carb heavy
  2. you add in an extended fast or two if you feel you will be or have been particularly bad
  3. you practice awareness and maybe postpone your eating for later in the day —- as overeating is much more likely to take place when we consume ‘bad foods’ earlier in the day. Why? Because it initiates a roller coaster effect, driven by spikes and dips in blood sugar levels that make us even hungrier and crave even more. Here is how it generally works;
  • you eat some processed carbohydrates
  • blood sugar spikes
  • insulin gets released to push sugar into cells to get used or stored
  • satiety hormones get silenced so you feel hungrier
  • so you eat more
  • and its probably not vegetables, its more processed sugar laden foods because they give our brain a quick hit and warm fuzzy shot of feel good neurotransmitters as soon as they hit your tongue
  • then the cycle continues until you either eat until you feel nauseous or go to bed for the night

So essentially when you postpone those refeed or cheat meals to later in the day, it shortens the window available to you to make bad decisions in. And thus allows you to start the next day with a clean slate 😉


Always make smart choices where you can!

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Fibromyalgia pain

Category : Uncategorized



So if its been confirmed, you have fibromyalgia — Basically you have central allodynia pain, which is kind of like this pain that may be in like 11 different random spots of your body, tender spots — shoulders, chest, hips, back. To get a diagnoses, your medical practitioner looked for at least 11 out of the 17 or so spots that care concurrent with Fibromyalgia. And if you have them, well, you have fibromyalgia or central allodynia.

So what is a central allodynia? Allodynia is ancient Greek for ‘other pain’. That means your nervous system is so hypersensitive that it’s detecting you rubbing even simple things off your skin or body – things that shouldn’t cause pain. But they do, you have an increased nervous response. And that’s a big issue because the nervous system is so unregulated, it’s like having an antenna that’s so hypersensitive that it’s picking up stations that it shouldn’t be picking up.  And it’s basically the same thing in your body. Your nervous system is an antenna that’s picking up all these nociception’s or pain sensations where it shouldn’t be. You/we want to get to the root cause of why that is. It could be caused by adrenal fatigue, issues with the HPA axis, leaky gut or an autoimmune issue, even too much stress in your life from either external stressors or mental / internal stressors.



Ok so how did this happen? Well there’s like over a 180 autoimmune conditions. An analogy I like is  —- anytime you have a physical, chemical or emotional stress — imagine having this fancy pearl necklace, every time you pull tight, that’s a physical chemical or emotional stressor in your life. And let’s just say every little spot where that pearl connects to the necklace, they’re not all the same strength. There maybe some part to that chain that are little bit weaker. Think of that as genetic predisposition ….. So you may have certain genetic links in the chain that are going to be a little bit weaker. Now what does that mean to you? Well as that stress comes on, that part of the chain may be more likely to break than another part. Let’s say Pearl 10 is more likely to break or is weaker than Pearl 3 or 4. Now, Pearl 10 may be Fibromyalgia. And that stressor may be Roundup or junk food or alcohol. That could be just enough stress to break that link and activate your genes for Fibromyalgia. So think of every little link in that chain as a different disease that could manifest if that link is broken . And what that link looks like for you, is gonna be based on your genetic predisposition. But we have control over your environment and a choice of not over stressing those weak links. Even when we look at daily stress — Let it go, relax! How do we do that? Self care, walk, exercise, shop for a new dress, meditate, laugh, sing and so on.

What else can we do to support or help turn over fibromyalgia? 

Address all of the diet (nutrition) and lifestyle things. Just cutting down on Roundup and eating organic can be a big help. That takes away some stress. And getting that good quality sleep, having good thoughts, fixing your gut, fixing infections, making sure you can digest and break down all that really good food that you’re eating. So looking at digestive enzymes can help. Get your hormones under control if there’s imbalances there too.

Even if you are predisposed – its like you have a loaded gun but its up to you if you pull the trigger or not. You an control your environment and make things easier on yourself.

In life, sometimes we don’t have the best options always available either, when we’re traveling or we’re going out to eat. But if we can control the 80 to 90% when we’re home and we’re in our house and the foods that we choose in our area, that’s gonna be the most important thing — we are always trying to stack conditions in our favor. Also, when you’re healthy, you get a little bit more wiggle room because your already stronger. But when you’re chronically sick, you don’t. So if you’re chronically sick, then you really got to be careful and make the best decisions possible. And if you’re going to get exposed to toxins and things, activated charcoal is a great option, as is Chlorella and Spirulina for binding to said toxins. Taking some extra liver support may be helpful, too. These are some things to keep in mind if you know you’re going to be getting exposed to ‘not so good’ things.

Also taking in digestive enzymes can be great if your having issues breaking down food, get a good quality methylated B vitamin and make sure your keeping a nice acid pH in your body. This is important for breaking down foods in your stomach and fighting off bad bacteria.

Hopefully all this will help you to start getting a hold on your fibromyalgia condition 🙂


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Holiday hacks!

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Happy Holidays!

Firstly, I know not everyone reads these articles but for those few who do – I give holiday thanks and even if you only take away 1 piece of information and implement it into your life, or even if I only help 1 person, then I’m doing my job right.

Secondly, I wanted to give you some hacks you can use to help you, not just survive the holidays and its temptations but ALL YEAR! Because, come on, who are we kidding – we don’t just struggle at Christmas! Whether it’s Halloween, Christmas or Summer vacation, there is temptation lurking around every corner. And if I’m being honest —- I give into cravings BUT I utilize hacks I have learned over the years to minimize their damage 😉 .

The winter holidays are a time of cookies, baked goods, and sugar plums, not to mention parties, gift-buying and big family get-togethers BUT so is every other day. Let’s be realistic… and all raise your cortisol (stress hormones), blood glucose levels, play havoc with insulin and inhibit lipase (the enzyme that promotes fat breakdown). I will admit it feels downright rude to decline carbs at a dinner party, wine at a celebration or some of aunt Bessie’s homemade brownies, but they can wreak havoc on your hormones and blood glucose and thus your health and weight loss goals – that’s not to say you can’t have them EVER but do pick and chose your battles this holiday season.

We know that sugar is responsible for a long list of health issues, so I’ve put together a survival guide for the sweetest, most carb-filled temptations. Our goal? Celebrate and live life feeling confident, lithe, and like you’ve not just survived another week without gaining fat, but thrived.

  1. Defeating cravings – Sometimes when your body craves one thing, it needs another. When your brain tells you it needs sugar, NOW, it may be because of a lack of protein or good fats in your diet. Eat the amount of protein I recommend, which is 0.7 grams of lean protein per pound of lean body mass or load up on good fats like coconut cream and avocado. Another way to cut down on sugar cravings is to stabilize cortisol with 200 mg of Rhodiola once or twice per day.
  2. Navigate parties – DON’T ARRIVE HUNGRY. Filling up on soup before you go will help you only eat the couple of things you really want to try – instead of gorging on everything. DRINK RED WINE, VODKA OR TEQUILA INSTEAD OF MIXED DRINKS – AND LIMIT YOURSELF TO 1-2 GLASSES. After that, consider switching to sparkling water (drink it out of a wine or champagne glass so it still feels celebratory). If your weight is creeping up, nip it in the bud, and consider taking activated charcoal before you drink alcohol or Food of Unknown Quality (FUQ – for instance, you don’t know if it’s organic or contains GMOs or gluten or in the case of fish, Mercury). Focus on the conversations and people instead of food. Get curious about the people there. Take pictures. Play a game. Dance your heart out. Enjoy the social aspect of parties – its not all about the food xo
  3. Smart swaps – If every event seems centered on carbs and alcohol, try to change the focus. Switch from a pizzeria to a savvy salad bar. If your friends want to meet for drinks, opt for a walk instead or head to a trampoline park. Escape rooms can be great too! If treats are an absolute must, go with high-quality dark chocolate instead of something high in carbs and low in nutrients. Also switch to nutrient dense snacks rather than calorie dense junk. A healthy festive pot luck can be very helpful.
  4. Manage metabolism – Blood sugar, stress, and your metabolism are closely tied to one another; if one is off, there’s a good chance the other hormonal process is struggling to keep up. A sluggish thyroid means weight gain, a bad mood, and thinning hair. If you suspect your thyroid is dragging, I recommend the following:  Eliminate gluten from your diet as much as possible. If you have a gluten sensitivity or even celiac disease, gluten could be the reason you’re overweight, fatigued, and bloated. Balance your levels of copper (look for a multivitamin that contains it), selenium (22 mcg per day), zinc (less than 50 mg per day), and iron (50-100 mg per day). All are crucial for proper thyroid output. Add vitamin D3 to your daily regimen. The best food sources are liver and low-mercury fish such as wild Alaskan salmon, herring, sardines, and cod. Sunshine is still the best way to get vitamin D.
  5. Movement magic – Most people see exercise as an integral part of a weight loss strategy. I agree, but I also think that many people use the wrong types of exercise. Intense cardio and high impact workouts actually raise cortisol instead of lowering it – which can lead to weight gain rather than loss. Instead, I always recommend targeted exercises that have been shown to balance hormones and drop pounds. Here are my favorites: Pilates, Yoga, Barre, Swimming, Weight training, Hiking and walking – Aim for 12,000 steps per day. Setting the goal to walk 12,000 steps will increase your movement level every day. Make it a priority to walk after dinner too, this will aid in digestion and studies have shown that those who walk directly after dinner can lose up to 6 lbs in a month.
  6. Skip the yoga pants – Have you noticed that wearing black yoga pants every day doesn’t keep you honest about weight gain at your waist and hips? Me too. Whether you’re trying to maintain weight or just navigate the holidays, a vacation healthfully or even breaking a larger goal (“I want to fit into my totally hot dress by……..”) into small, concrete goals (“I will wear my jeans – the ones that don’t lie – twice per week for the next four weeks.”) is far more effective. Keep fat burning a priority by reminding yourself daily!
  7. Create a FOOD CODE – Nobody’s perfect but everyone’s imperfections can be improved. Create your food code now. Your food code is your operating instructions – the rules that you will operate within. Here’s an example of my food code —>  “I will eat only in my feeding window, and take 3 deep breaths before each meal.”  “When I’m tempted to eat sugar or other refined carbohydrates, I will hit the pause button and ask myself why”. “I will practice movement on a daily basis”. “I will remind myself that I am in control of food, it is not in control of me”.
  8. Supplements for cravings – The following supplements have been shown to reduce sugar cravings: ● Glutamine 500-1000mg – empty capsule on your tongue when you have a sugar craving. ● 5-HTP – If you choose to use this to help combat your sugar cravings, I recommend you work with a health practitioner. Follow directions on the bottle. 5-HTP must NOT be taken with a prescription antidepressant because of the risk of serotonin syndrome. A typical dose is 50-100mg at night, and twice per day (max 300 mg per day). ● Tyrosine – 1,000 mg/day ● Apple cider vinegar, make sure its unpasteurized and organic, 15-30mls/day

It is also smart to use fasting protocols over the holidays, remember you goals. Enjoy the holidays but do not make things harder for yourself. Above everything, AVOID sugar and vegetable oils and make walking a priority xo

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Problems pooping?

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Have you been experiencing pooping or in medical terms – have you experienced ‘constipation’ much recently? Its nothing to be embarrassed about but it is a topic that needs to be addressed.

Poopin is essential for eliminating waste, toxins and for helping the gastrointestinal tract work in favor of what’s ‘inside’ the body. ( I put the word inside in inverted commas, because technically the GI tract is not inside the body ). Constipation has been associated with Parkinson’s disease, colon cancer, kidney disease, hemorrhoids and other health illnesses. In an ideal situation you would poop 1-2 times daily with ease. It’s also not unusual to feel back pain or IBS like cramps with chronic constipation. The number of stools you have each week is closely linked to the types of food you eat, the amount of exercise you get and your hydration status. While many people may have a bowel movement each day, the normal amount ranges between four times each week to several times a day – there can be quite a difference depending on your lifestyle.

Unfortunately, lately, I am seeing more and more people telling me they are having issues with bowel movements. So hopefully this article can address this and give so helpful tips on how to poop not only more regularly but easily too 🙂 .

There are many choices that you make each day that increase your risk of developing chronic constipation. One is learned constipation, as your rectum is flexible and can stretch. In a study using college students, researchers found participants could easily train themselves to evacuate their bowels every 51 hours instead of every 28, leading the scientists to conclude bowel habits may induce constipation. Other factors that may cause constipation are —-

  • Low fiber diet
  • Dehydration – not drinking enough water
  • Insufficient good fats in your diet
  • Poor nutrition
  • Lack of regular movement or exercise
  • Changes in your routine or enviroment
  • Avoiding pooping when you have the urge
  • Certain medications
  • Iron supplements
  • Frequent use of laxatives
Natural solutions to improve constipation and support good bowel movements;
  • One of the most popular short-term natural supplements that is effective against constipation is magnesium. I recommend magnesium citrate as this is the form that has the most effect on your intestinal tract and helps produce loose stools. ( If you are taking magnesium supplements for other health reasons though, I also like magnesium threonate as it appears to more effectively penetrate your cell membranes and boost your mitochondrial health, thus boosting your energy levels ).
  • Epsom salt bath or magnesium sulphate, again this is the same idea as above but by adding about 1 cup of pure Epsom salt to a hot bath and soaking in it for about 20 minutes, can help get things moving.
  • Swap out processed foods for whole, high-fiber foods, such as leafy green vegetables, almonds, squash and broccoli. These foods feed your gut microbiome, reduce your vulnerability to infection and promote softer stools that keep your intestinal walls intact.
  • Aim for 1 gallon or 3.4 liters of water a day. Coffee can act as a mild diuretic too.
  • Avoid sugars, artificial sweeteners, gluten, lectins and toxins like Glyphosate and Atrazine as these can damage the gastrointestinal cell wall.
  • MOVE! Movement helps increase the motility in your digestive tract and can stimulate the urge to have a bowel movement.
  • When you feel the urge to poop, don’t wait. The longer the poop sits in your colon, the more water is removed and the more difficult it is to pass.
  • Incorporate fermented foods like Kombucha, Kimchi and Sauerkraut to help “reseed” your gut with good bacteria that will help you regain and maintain bowel regularity.
  • Fish oil – experts suggest that if we aren’t eating enough omega-3 fats we may be more likely to be constipated.  If you don’t eat much oily fish such as salmon, you might try a supplement. I recommend Krill oil as it has minimal Mercury and is eco friendly. Look for the IVO cert on the bottle for purification and integrity of product.
  • Use a stool or Squatty Potty – when you squat, your knees are brought closer to your abdomen, which promotes a good relationship between your rectum and sphincter, positioning your organs and muscles in a way that relaxes your rectum. This maximizes the efficiency of your elimination.
  • Dandelion tea carries a history of treating a range of digestion issues, including both constipation and diarrhea. Dandelion root not only has mild laxative and diuretic qualities, but it also appears to promote healthy bacterial function in the digestive tract.
  • Psyllium husk provides a big fiber punch, helps bulk stool and has a minimal impact on insulin. The powder must be mixed in with water and drunk rather quickly, as it forms a thick sort of gel as the fiber absorbs the water.


I really hope you found this helpful. If you are following a low carb diet and are experiencing constipation this is not unusual. As people sometimes don’t realize that the norm on a low-carb diet is to double or triple the amount of non-starchy vegetables to be eaten. Also adding Chia seeds to salads and soups can increase the fiber content. As can using Psyllium husk as a thickening agent in soups, chilis and gravies 😉

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Strep throat…..and treatment

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Guess what I have right now…….I had to reschedule all tonights client sessions because – yep you guessed it, I have strep throat #notimpressed!

So I figured that seems as I have the evening off, I might as well do something productive and put together a little information to help future victims of this deadly disease 😉 . It came on so quickly – I felt a slight irritation in my throat this morning and before I knew it I had throat, ear and head pain. Literally in the space of 4 hours my irritation grew into this monster of pain. Of course I immediatley set to work on it with as many biohacks as I could – the above picture is a grounding patch on the area that is most painful (Yes I do have crazy Irish freckles). Grounding is well renowned for improving inflammation, blood flow, headache relief, reduction of pain and more. Did it work? Read to the end to find out xo

Strep throat is a contagious infection caused by group A streptococcus bacteria (Streptococcus pyogenes) that can be passed from one person to another via close contact. If you’re experiencing throat pain, difficulty swallowing, swollen tonsils and lymph nodes, fever, headache, rashes, ear and body aches, and/or nausea, then watch out: you might already have a case of strep throat.
While strep throat may seem like a nightmare because of the pain that it inflicts, the disease can heal in two to five days, up to a week when you use natural methods. Antibiotics are the conventional method used to treat strep throat, but this class of medicines can set you up for more health risks that you might be unaware of.

What is the best treatment for strep throat?
Aside from antibiotics, over-the-counter painkillers such as acetaminophen and ibuprofen are also used to relieve strep throat but really not something I recommend. Capzasin cream would be a better alternative to massaging into the affected area – which uses the power of the pepper to bring localized pain relief to specific areas.
These simple strategies can also help:

  • Drink warm liquids such as lemon water and teas for their antibacterial properties and antioxidants
  • Drink cold liquids to numb the throat
  • Turn on a cool-mist humidifier – add some tea tree or eucalyptus oil if you have some
  • Use wild cherry bark lozenges – just don’t go for sugar-based lozenges
  • Add 1/2 teaspoon of Himalayan salt to 1 cup of water, and gargle the mixture
  • Suck on a teaspoon of Organic Raw Honey or Organic Elderberry syrup (Honey is better though)
  • Have a hot Epsom salt bath – the magnesium will help ease pain (my answer to nearly everything lol)
  • Take a shot of Apple Cider Vinegar in the morning, afternoon and before bed – this therapeutic amount will help kill bad bacteria and support your good bacteria in fighting the good fight!

You can also relieve pain from strep throat or even prevent future pain by practicing Grounding or walking barefoot on the earth, which can work against inflammation.

Natural pain relievers are also reliable. Not only are they inexpensive and available near you, but they also have little to no harmful side effects. Some I like to use are:

  • Ginger: This herb treats pain, settles the stomach, and boasts of anti-inflammatory properties. You can add fresh ginger and steep it in boiling water, or grate and add to yogurt or soup.
  • Boswellia: Also called boswellin or “Indian frankincense,” this herb has anti-inflammatory ingredients.
  • Bromelain: This enzyme, which has anti-inflammatory properties, is found in pineapple. It’s available in supplement form, but you can eat fresh pineapple, including some of the stem since this is where the enzyme is abundant but remember the sugar content in this fruit – especially if you have blood glucose issues.
  • Cinnamon and Turmeric: These spices have anti inflammatory properties and antimicrobial. Cinnamon has been found to stop the growth of fungi and bacteria. While Turmeric contains Bioactive Compounds with powerful medicinal properties that help fight infection. ( Don’t forget your black pepper too which when combined with spices increases its absorption rate by up to 2000% !)

Right so I’m off to make a Turmeric Cinnamon tea while I continue to ground. I hope you can use some of the tools or hacks above to help with your next throat infection xo


Oh and yes I do believe the grounding patch has helped, I will continue to wear it for the remainder of the evening. Feel free to email me if you are curious about how it progressed 🙂 .