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Creating an Action Plan.

Category : Uncategorized

Creating an Action Plan.

Letโ€™s put an action plan together that you can run over the next 30 or so days to help you rewire your brain for growth and success in 2024. I promise if you actively do these steps, theyย willย make a difference.

๐’€๐’๐’– ๐‘ฉ๐’†๐’„๐’๐’Ž๐’† ๐‘พ๐’‰๐’‚๐’• ๐’€๐’๐’– ๐‘น๐’†๐’‘๐’†๐’‚๐’•. So youโ€™re going to start repeating things that move you towards your goals.

  1. ย The first thing that your going to repeat is โ€œ๐‘ฐ ๐’๐’๐’๐’š ๐’…๐’ ๐’‚๐’๐’… ๐’ƒ๐’†๐’๐’Š๐’†๐’—๐’† ๐’•๐’‰๐’‚๐’• ๐’˜๐’‰๐’Š๐’„๐’‰ ๐’Ž๐’๐’—๐’†๐’” ๐’Ž๐’† ๐’•๐’๐’˜๐’‚๐’“๐’…๐’” ๐’Ž๐’š ๐’ˆ๐’๐’‚๐’๐’”โ€.ย Youโ€™re going to focusย ๐‘ถ๐’ƒ๐’”๐’†๐’”๐’”๐’Š๐’—๐’†๐’๐’š on the physics of progress. The physics of progress are; that you need to come up with a hypothesis on what you need to do to achieve your goals. Youโ€™re then going to turn that hypothesis into something you canย actuallyย do. You going to do that thing โ€“ itโ€™s going to fail to some extent, and youโ€™re going to assess ๐‘พ๐’‰๐’š ๐’Š๐’• ๐’‡๐’‚๐’Š๐’๐’†๐’…. That will give you clues on what was wrong with your hypothesis. Then your going to reformulate your hypothesis, in a now more educated way, and your going to turn that into something you can actually do. Then youโ€™re going to repeat this process until you have perfected what you need to do to achieve success. You will have refined what you need to do to achieve success by assessing continuously assessing failures and what didnโ€™t work.ย 

Continue reading the article here.ย 


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Elevate Your Well-Being: Transform Your Life with this Simple Health Habits

Category : Uncategorized

Elevate Your Well-Being: Transform Your Life with this Simple Health Habits

Photo by Canva

By guest writer Portia Larhuey at yourparentsource.com .

Embracing a lifestyle focused on health and well-being is not just about making big changes; it’s about the small, everyday choices you make. This guide, shared by Chemaine’s Model Health, is dedicated to helping you discover practical and straightforward strategies to enhance your health, boost your mental well-being, and add joy to your life. Let’s dive into these transformative habits that can lead you to a happier, healthier you.

Prioritize Fitness and Nutrition in a Healthy Way

Rather than resorting to extreme diets or strenuous workout routines, aim to cultivate a healthy relationship with food and exercise. Focus on nourishing your body with wholesome, nutrient-rich foods that provide sustained energy and support overall well-being. Similarly, embrace a fitness routine that you genuinely enjoy, making it a regular part of your lifestyle. By prioritizing gradual and realistic changes in your diet and exercise habits, you can foster long-lasting health and wellness improvements that contribute to a more fulfilling and transformed life. Read the rest of this blog post here.


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Navigating Holiday Stress: Strategies for a Serene Festive Season.

Navigating Holiday Stress: Strategies for a Serene Festive Season.

By guest writer Portia Larhuey at yourparentsource.com

The arrival of the holiday season often heralds a mix of excitement and anxiety. It’s a period brimming with festivities, yet it can also usher in a sense of overwhelm and stress. Chemaine’s Model Health reveals effective strategies for mitigating holiday-induced anxiety, ensuring you can revel in the festive cheer without undue stress. It’s crucial to acknowledge that seeking perfection in holidays is unnecessary. The aim is to relish the season in a manner that resonates with your personal comfort and joy. Continue reading about our effective holiday strategies here.


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Understanding low progesterone

Category : Uncategorized

Understanding low progesterone.

Progesterone is the most important hormone in the female body and also not understood by most women. Hopefully this post will help fix that!

Progesterone is one of the female sex hormones, which gets released after ovulation and only if you ovulate. If you don’t ovulate, you will not make progesterone! Women can ovulate and make progesterone but not make enough depending on their personal situation (we will look more at what can interrupt progesterone levels below). I like to explain progesterone to my clients and followers as our most important hormone. It is our sanity and vitality hormone. The hormone that encourages fertility, youthfulness, calmness, motivation, fulfillment and libido (wink wink). Progesterone is involved in so many aspects of being your most healthy and optimal self, yet many women I speak to are unaware of the importance of this essential hormone.

Read more here…

 


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Histamine, migraine and PMS

Category : Uncategorized

So what about histamine and MIGRAINE? Specifically migraine that many women experience with PMS or before out menses?

Histamine symptoms are actually more common in women because of our hormones,ย  and often track with the menstrual cycle, occurring when estrogen is high at ovulation and then again just before the period AKA PMS.

  • Estrogen stimulates mast cellsย to release histamineย andย down-regulates the DAO enzyme that clears histamine. While, histamine stimulates the ovaries to make more estrogen. The net result can be a vicious cycle of estrogen โ†’ histamine โ†’ estrogen โ†’ histamine.
  • Progesterone stabilizes mast cells, up-regulates DAO, and can therefore reduce histamine… but most women have issues with low progesterone due to chronic stress. So of course are not metabolizing and detoxifying histamine efficiently.
  • It is proposed that symptoms of estrogen dominance are actually symptoms of high estrogen.

Several symptoms on the symptoms list here are typical symptoms of PMS which makes sense because histamine rises and falls with estrogen. Histamine is highest just before ovulation and then again during the days before the period. Histamine can also cause period pain because of its inflammatory effect.

Read the full article here.

 


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Tricks and tips for a better nights sleep!

Category : Uncategorized

Tricks and Tips for a Better Nightโ€™s Sleep;

If you have been following me (at all) and have seen the studies in here (in my Facebook group) on how poor sleep slows metabolism thyroid, and more… then you KNOW how important sleep and sleep optimization is.
The basics are pretty simple and can be all some people need:
โ€ข Shut down your computer, cell phone, and TV at “least” an hour before you hit the sack. All electronics off, ideally 60-90 minutes before your head hits the pillow. We want as little stimulation as possible in the evenings.
โ€ข Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment. If you are a highly strung person – running on adrenaline and cortisol all day – then reading before bed with a candle, orange or red light for lighting may be just the ticket for you to shut off your brain.
โ€ข Create an evening routine and bedtime ritual. And DO IT! It’s not the time to tackle big issues or do the laundry. Instead, take a warm bath, meditate, or read, or do something relaxing. Think – “I need to push my stress hormones down”.
โ€ข Stick to a schedule, waking up and retiring at the same times every day, even on weekends. Work with your circadian rhythms, instead of against it. Research shows us that having consistent sleep wake times not only encourages better sleep but also good hormonal patterns.
โ€ข Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may also cause gut and blood sugar issues, and make it hard to fall asleep and get into DEEP sleep. And steer clear of soda, tea, coffee, and dark chocolate after 1/2 p.m. Caffeine can stay in your system for 8-12 hours. If you have sleep issues then I advise no caffeine after noon.
โ€ข Turn out the lights. Darkness cues your body to release more of the natural sleep hormone “melatonin”, while light suppresses it. INCLUDING the little red light on the TV or clock. Research shows us that for every 30 minutes of blue light exposure suppresses melatonin for up to 90 minutes. So if you are watching tv before bed, then you are suppressing your melatonin and ability to get into deep sleep.ย 
ย 
Having a quiet cool room is essential for good sleep. The body like to be cool when sleeping to get into deep and REM sleep, and if there is any background noise (white noise may be the exception), it can stop you getting into deep sleep – even when you don’t think its a big deal or effects you. Essential oils may help too – Lavender and Vetiver are good options.ย 
Check out my podcast on “Deep sleep” to understand more on how to help your sleep;ย 

But sometimes people need a little more help. This is where we look at aids like;
  • Calming teas such as Reishi, Tulsi, Valerian, Passionflower, Chamomile and Skullcap.
  • Magnesium which is a relaxant and helps relieve tension throughout the muscles and nervous system. Magnesium citrate can act as a mild sedative that helps the body to fall asleep. It also increases deep sleep and decreases nighttime cortisol. I like to start at 300-400 mg before bed.
  • GABA which is an anxiety blocker. Most people who have insomnia or wake during the night are suffering from anxiety. The adrenaline and cortisol dump during the night wakes them and then they struggle to fall back asleep. GABA is beneficial for many people dealing with this and Adrenaline Dominance.
  • Collagen in the evening can be very beneficial due to its glycine and ability to push you into deep sleep. Glycine also helps with blood sugars, inflammation and dropping the body’s core temperature – all essential for optimizing recovery!
  • Ashwagandha taken from 6pm onwards can help shut down cortisol and improve melatonin and sleep quality. This is generally in supplement form.
Then there are some people who need EVEN MORE help! In this case we might consider one or a couple of these;
  • Topical progesterone 5%. There is research and a lot of supporting work by Dr Michael E Platt on the effectiveness of topical progesterone from pushing down adrenaline, cortisol and inflammation, and thus supporting good sleep.
  • CBDa can be very helpful at relaxing the body and supporting sleep quality.
  • Melatonin in doses from 3-10mg can be helpful for some people, but if you find yourself groggy the next day or feeling “off” you may need a lower dose, split doses, or your body doesn’t actually need melatonin – its making enough of its own.
  • Tryptophan is a precursor to Serotonin and Melatonin. You can boost Tryptophan in the evening by consuming; turkey, chicken, eggs, pumpkin seeds, sesame seeds, avocado and white fish. Calcium and vitamin B6 help with absorption. You can also get a supplement of L-Tryptophan taken twice daily, once with carbs, and the second before bed. You can help convert Tryptophan to 5-HTP by pairing it with vitamin C and folate.ย 
  • Taurine has been shown to push down stress and anxiety, and increases the body’s natural GABA production. Doses range from 500-1500mg before bed.
  • Theanine or L-theanine increases alpha waves (found in REM sleep).
  • Vitamin B6 before sleep can help with REM sleep and remembering dreams. We would be looking at 240mg here.
  • Zinc and vitamin C may support sleep. Zinc boosts testosterone and vitamin C can help with progesterone. Sufficient levels of both are calming and help with sleep quality.

To be used as a last resort…

One could stack 5 HTP with melatonin and hour before going to bed. The effect can be improved with B6 and Zinc. ZMA or zinc+magnesium+B6 can also be effective.

Its important to also note;

Getting direct sunlight early in the day (or blue light spectrum), especially after waking is an important player in the circadian rhythms, hormones and sleep. Blood sugars can greatly influence sleep, you should work on balancing them. Some studies also show that grounding can help with sleep and insomnia. Reference.ย 

Exercise has also been shown to greatly improve sleep quality, deep and Rem. Reference.ย 

Avoid substance that can effect sleep negatively like;

  • Caffeine
  • Theobromine and theophylline (cacao and kola nut)
  • Alcohol
  • Excess sugar
  • Tyramine containing foods (bacon, cheese, eggplant, potato, tomato, spinach, sausage).

I hope you found this helpful and please reach out if you have any questions! And will maybe try these before resorting to medications. Good luck on your sleep quest! xo

 

 

 


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Parasites.

Category : Health

I recently got asked about parasites, by several of my followers actually, so I went ahead and recorded the below podcast on “How to do a parasite cleanse at home”. But while doing my research I came across some important information and interesting facts around parasites. I hope you find this interesting and helpful!

Parasites are prevalent in our enviroment and many of us have them inside us. It really is not uncommon to get a diagnosis of parasites. Especially if you travel frequently, spend a lot of time outdoors, or even have pets (and dare I say kids).

A parasite is an organism that infects the body of another living being and live off their hosts to survive. In other words it gets its food from or at the expense of its host. The parasite uses the resources of the person itโ€™s living inside of, such as the blood (like a vampire), or the very food that that person eats, in order to survive. Parasites can be very small or meters long. Gross!

Some parasites create no symptoms at all in their hosts, while others can cause lots or symptoms and severe illness. Parasitic infections occur when parasites grow, reproduce, or invade organ systems (including the brain), that make their hosts sick. Symptoms include atopic dermatitis, rashes, allergies, excess mucus, diarrhea, nausea,ย  grinding of the teeth, sleep issues, inflammation/ aches and pains in the joints, and in worse cases fever, flue like symptoms, and swollen lymph nodes.

Some common human parasitic infections include the following: toxoplasmosis, giardiasis, cryptosporidiosis and trichomoniasis (which is actually an STI).

You can get tested for parasites through a blood test (looking for higher eosinophils) or stool test. Your doctor may have to test your stool more than once before you test positive for parasites… at least a 3 day stool test/collection is recommended and has been shown to give a 90% accurate result. Some people might even see worms move in the bottom of the toilet (gross!).

๐˜ฟ๐™ž๐™™ ๐™ฎ๐™ค๐™ช ๐™ ๐™ฃ๐™ค๐™ฌโ€ฆ
#parasite eggs hatch and spit out ammonia around the full moon. ๐ŸŒ•
So people with parasites can experience a lot more, or exasperated symptoms like atopic dermatitis, allergies, sleep issues, irritability and erratic behavior, and gut problems around the full moon. Children with parasites can be more challenging around this time too.
Crazy right?! ๐Ÿคฏ

 

Some other interesting facts about parasites;
  • Worm therapy or treating people with worms, specifically helminths, is a thing! Treating people with parasitic worms may help with reducing inflammation and increasing lifespan (anti aging) by increasing T helper 2 cells, and reducing T helper 1 cells. Check it out here.
  • Parasites release a biproduct called ammonia which has lots of negative effects including mental health issues and changes in personality. Read here.ย 
  • Parasites can not only upset the gut and contribute to IBD issues, the can also disrupt the microbiome by encouraging the growth of bad bacteria like klebsiella which increases inflammation and has been connected to ankylosing spondylitis, AND effects your bodies synthesis of vitamin B12. Tape worm also can cause B12 deficiencies.
  • Parasites can cause micronutrient deficiencies because they are basically stealing our food.
  • Hookworms which feed off our blood (gross again!), can contribute to anemia and protein deficiencies. Reference.
  • Worms can directly effect our mental and adrenal health by directly reducing serotonin, dopamine, adrenaline and noradrenaline. This effects motivation and energy levels too. (ADHD , schizophrenia and depression included.)
  • Parasites can contribute to weight gain due the the inflammatory and stress response, nutritional deficiencies, and the lack of motivation to make good food choices or go exercise because of their impact on mental health above.
  • Worms, in one study, were shown to help with viral infections by reducing the inflammatory storm. Reference.
  • Worms, specifically tape worm can cross into the brain and lay eggs. This has been connected to seizures and Alzheimer’s. You can Google a picture of the brain that shows tunnels in the tissue and throughout the brain, its crazy!
  • Simple herbs like garlic, turmeric, and licorice can act as an anti parasitic. Along with binders like diatomaceous earth (food grade) and activated charcoal.
  • PUMPKIN SEEDS have long been used as a substance that helps expel intestinal parasites. Pumpkin seeds contain high levels of compounds known as cucurbitacin’s, which paralyze the worms. This prevents them from holding on to the intestinal walls, as they usually do during a bowel movement – thus allowing them to be expelled with your poop.

 

I hope you found this interesting and enjoy the podcast episode!

 


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

Category : Uncategorized


๐‘ฉ๐’Š๐’•๐’•๐’†๐’“๐’” 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!๐Ÿ˜‰


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. ๐Ÿ™


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. ๐Ÿ™‚


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

Category : Uncategorized

What are cholagogues and choleretics?
๐Ÿƒ 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.
๐Ÿƒ 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 youโ€™re having issues with your gallbladder, you can still promote bile production from the liver. ๐Ÿ‘๐Ÿป

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.ย 

 

Please speak with your health practitioner for continued use of these substances. ๐Ÿ™‚


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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 โ€” such as blocking its activity, or lowering levels of hormones T3 and T4.ย 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 andย  white wine have higher sugar and are unhealthier then red.ย You can read up more on sugar content of wine here .

Finding out how much sugar youโ€™re consuming is hard to tell, since most countries donโ€™t indicate sugar content on the label, but hereโ€™s a basic breakdown of wine types and how much sugar they contain:

  • Bone-Dryย <1 sugar calories per glass
  • Dryย 0-6 sugar calories per glass
  • Off-Dryย 6โ€“21 sugar calories per glass
  • Sweetย 21โ€“72 sugar calories per glass
  • Very Sweetย 72โ€“130 sugar calories per glass

 

Wine is actually only โ€œheart healthyโ€ if combined with physical activity. In a study called In Vino Veritas (In Wine, Truth), researchers introduced wine into peopleโ€™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; Thisย 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.ย 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 โ€“ 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 dioxideย 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 sulphatesย at any point.

 

Organic wine; This is theย 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 โ€˜organicโ€™ are actually made with conventional methods: only the grapes are organic.ย By the way, organic doesnโ€™t imply that the wine doesnโ€™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 doesnโ€™t necessarily mean a wine is vegan.

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

The rules differ –

  • USA: โ€œa wine made from organically grown grapes without added sulfitesโ€
  • EUROPE & CANADA: โ€œa wine made from organically grown grapes that may contain added sulfitesโ€

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.ย 

 

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 ย —ย Craft beer .ย 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.ย ย 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.

Itโ€™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 inย 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).ย 

 

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).