The Funk'tional Nutrition Podcast

Today Erin sits down with her own esthetician and friend, Lee Zavorskas. With a lot of overlap and instant clicks on similar outlooks, this episode is full of energy and passion when it comes to the beauty industry and skin care. Tune in as Lee and Erin discuss how skin is often an inside job with a gut/skin connection (for example, start by paying attention to your diet!) but sometimes you need to approach the skin outside-in. Listen to Lee take the mic and jump right into what is broken in the beauty industry, what to avoid when it comes to skin care, how important it is to embrace aging - and natural and safe ways to give you and your skin the love and care they deserve.Rollinsford, New Hampshire-based Holistic Skin & Tonics focuses on whole skin health and the direct connection between nutrition and our skin. Combining specialized massage techniques and plant based skincare, wellness is not just one treatment; it’s a lifestyle and commitment that Owner and Licensed Esthetician, Lee Zavorskas, is devoted to instill in each client. As a Certified Nutritional Aesthetics Practitioner, who is also certified in Gua Sha, Face Cupping, and Facial Reflexology, Lee’s priority is to teach clients how to properly care for their skin—not just from the outside, but from the inside as well.In this episode:-Introduction to Lee and an overview of this episode [2:28]-Lee’s Rage with the beauty industry [6:44]-The acid mantle, how to keep it safe, & the dangers of over-exfoliation [9:46]-Deprogramming the “Beauty Industry Brainwashing” [15:26]-The three-way between your face, gut, and brain [18:08]-Rosacea, the many causes/triggers and an outside-in approach [20:22]-Why your friend’s skin solution might not be yours, internal factors that may be affecting your skin, & the holistic approach [23:40]-The normalization & long term risks of the Botox industry [30:15]-Facial massage, the lymph system, and lymphatic drainage [42:32]-The difference between Gua Sha & lymphatic drainage [48:57]-Resources, causes and natural techniques to help scarring, hyper-pigmentation, dull skin, puffiness and wrinkles [52:59]FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.erinholthealth.com/funktional-nutrition-podcast/2021/11/7/beauty-industry-brainwashing-and-holistic-skin-care-with-lee-zavorskas

Dealing with period problems is common for so many women, and today Erin sits down with menstrual health educator Berrion Berry to discuss why this is the case. Listen in as Berrion and Erin get back to basics on common culprits behind period pain (spoiler alert: stress is a big one!) and talk strategies to help relieve problematic periods in a natural way. Tune in to hear how anything that can influence your overall body can influence your cycle, and how implementing certain strategies and principles can not only change your health, but also change your life. Hint: these things don’t have to be hard, overwhelming, or scary! Berrion helps break this all down for us!Berrion Berry is a Menstrual Health Educator, Practitioner & the Founder of Optimize Your Flo. She teaches modern women to transform their periods and life through menstrual mastery. From hormone balancing to cycle syncing, to mood enhancing and self healing, Berrion covers it all and is excited to help you have your best period yet.In this episode:-Premise of today + related past episodes for deep dives [3:07]-Berrion explains a normal vs abnormal period [8:31]-How to figure out what’s “normal” for us [11:57]-Natural options to support painful periods [16:07]-Why do we collectively struggle with periods so much? [21:06]-The things that can influence your cycle [26:12]-Cooking based on your cycle [29:17]-What’s the deal with seed cycling? [31:51]-Menstrual cups, period underwear, & other alternatives to pads & tampons [36:39]-The importance of using fragrance-free, organic cotton menstrual products [40:52]FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.erinholthealth.com/funktional-nutrition-podcast/2021/10/29/natural-options-to-support-your-period-with-berrion-berry

We’ve been fed a lot of wack nutrition advice over the years⁣.When I saw the new Tufts Food Compass scoring system claiming that Lucky Charms is healthier than eggs I nearly pooped my pants - like the time I ate too many Fat Free Lay’s chips (remember Olestra? Remember in the 90s when they told us that fat was bad but poop-your-pants fake fat was good?!)⁣Today on the podcast I am giving you my thoughts on the “new tool” developed by Tufts to help consumers, food companies, restaurants, and cafeterias choose and produce healthier(?) foods and officials to make public nutrition policy.TL;DL (too long; didn’t listen)These scores aren’t perfect and they continue to vilify certain nutrients & foods (like fats & meats), which can have negative health consequences.In this episode: -The new “food compass” and why we need to talk about this [1:04]-What is the new Food Compass, who it’s for, and potential uses for it [8:41]-How these food scores are created [11:42]-Looking at sugar and fiber levels within the scoring system [14:34]-Foods that score high vs low on the scoring system and why this is a problem [19:13]-The perplexing scoring behind Lucky Charms [25:27]-Why is meat being vilified in this scoring system? [28:57]-Spotlighting the connection between mental health and meat consumption [31:58]-The nutrition benefits found in meat versus veggies [38:44]-Health benefits of cholesterol, including brain and hormone health [41:28]-Problems linked with low hormone levels [43:09]-The health importance of minerals [44:19]Resources mentioned:FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.erinholthealth.com/funktional-nutrition-podcast/2021/10/25/episode-178-my-thoughts-on-the-new-nutrition-scoring-system

Awareness is always the first step to change. When it comes to our diet and our health, we have to become aware of our consumption before we can change it. This episode helps shed awareness on the omnipresence of low quality ingredients in our packaged foods - even the ones coming from stores we think of as “health food” stores - and gives you actionable steps you can take to get them out of your diet.While moving away from eating the majority of food out of a bag or box and starting to eat more whole foods is a really big shift for some, Erin helps reduce the overwhelm by breaking down confusing food ingredients and offers up swaps to help you start taking action and make big improvements quickly.In this episode:-Low quality ingredients in snack foods [1:07]-Awareness precipitates change [2:49]-The various names for sugar and vegetable oils [3:26]-A pep talk for making change [8:57]-Answering listener questions about importance of quality oils & fats [17:30]-Why “heart healthy” vegetable oils are problematic [19:40]-Sun butter vs sunflower oil [20:26]-Why opinions on “the right diet” differ so much [29:01]-Are saturated fats the scapegoat for refined sugar? [32:06]-Why quitting refined sugar is difficult + associated health problems [33:30]-Sweeteners & oils Erin uses in her home [35:37]-Let’s talk about quality snacks [40:00]Resources mentioned:FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.erinholthealth.com/funktional-nutrition-podcast/2021/10/19/episode-177-alternatives-to-refined-sugars-and-seed-oils

A lot of us are aware that eating a more whole foods-based diet is something we should be doing, but we often get tripped up in implementing this by common roadblocks that get in our way: namely time and general kitchen/cooking overwhelm. It may be doable to cook ONE healthy meal, but what about the rest of the week? What about work or kid commitments, dietary restrictions, or picky eaters?The truth is cooking dinner is something that a lot of people struggle with. In this episode, Erin sits down with bestselling author Cassy Joy Garcia to discuss ways to cut down on cooking time and overwhelm. Listen in to hear more about meal planning versus meal prepping, how your partner can actually help, and navigating cooking for picky eaters. Cassy Joy doles out real, actionable steps to simplify healthy eating so we can create meals for our families that we feel good about.If you’ve ever felt overwhelmed by the thought of cooking, planning out your weekly dinners, or creating more whole foods-based meals, this is definitely the episode to tune into!Cassy Joy Garcia is the bestselling author of Cook Once Dinner Fix, Cook Once Eat All Week, and Fed and Fit as well as the creative force behind the popular food blog Fed + Fit. Eager to share her healthy living secrets with the world, she started Fed + Fit in 2011. Since then, she became a holistic nutrition consultant and transitioned her personal blog into a tremendously supportive and nimble online wellness editorial, backed by a small but mighty team of writers, researchers, and editors. After realizing that her own struggles to get a healthy homemade dinner on the table overlapped with the same struggles experienced by her readers, she decided that there must be a better way. The Cook Once method was born and it has revolutionized how people cook. She lives in San Antonio, TX with her husband and two children.In this episode:-Building on the importance of a whole foods diet with actionable steps [2:00]-Cassy Joy’s attitude check that helped her reach her goals [5:57]-The evolution in Cassy Joy’s business [10:28]-Where to start when approaching dinner making overwhelm [16:54]-The difference between meal planning and meal prepping [19:09]-How the Cook Once method gives you more kitchen confidence & know-how [27:03]-Cutting down on mental load and decision fatigue [29:32]-If your partner is asking how they can help [30:56]-Animal protein: pre/post cooking storage + defrosting tips [33:12]-Gluten free + special dietary needs adaptations [35:47]-Navigating cooking for picky eaters [38:08]-A simple way to take the overwhelm out of cooking dinner [41:25]FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.erinholthealth.com/funktional-nutrition-podcast/2021/10/12/episode-176-reducing-dinner-overwhelm-with-cassy-joy-garcia

Today Erin takes a more of a town hall approach to discuss our modern food system and how this plays a role in not only our immune and overall health, but also our kids' health. This episode packs plenty of food for thought: stats and information surrounding our rapidly changing food system, chronic illness, autoimmune disease, access to food, and key factors for a solid health foundation. While Erin points out many problems seen between our modern way of food production and consumption and disease, she also reminds us we all have more power than we think when it comes to informed food choices to positively affect our (and our children’s) health. Tune in to hear this powerful forum on the state of our nation's food and health.In this episode:-Update from last week’s podcast episode [3:08]-Town hall about food, our health, the immune system, our kids [5:34]-The nutritional gatekeepers of the home [11:26]-Stats about rising chronic illness & health care costs [12:18]-The new major health hazard of the modern world [14:41]-Metabolic Syndrome and the role of the Standard American Diet [17:29]-Nonnegotiables for a good health foundation [22:48]-Why our modern food is such a problem for health [28:18]-The purpose (& outcome) of chemical additives in processed foods [30:24]-Evolutionary Mismatch & the steep rise of chronic immune dysfunction in children [35:05]-When people ask if changing your diet & lifestyle is hard work [39:17]-The lack of access to good food [43:12] Resources mentioned:Erin’s ideas and inspo for dinners and feeding: https://www.instagram.com/stories/highlights/17912182324967418/ https://www.instagram.com/stories/highlights/18191745097112095/ https://www.instagram.com/explore/tags/hattielunch/Erin’s online supplement dispensary https://us.fullscript.com/welcome/erinholt Basic Immune Support https://us.fullscript.com/protocols/erinholt-basic-immune-support Boosted Immune Support https://us.fullscript.com/protocols/erinholt-get-boostedThe Global Epidemic of the Metabolic Syndrome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866840/The Gut-Immune Connection by Emeran Mayer, MD https://amzn.to/2YduyGwShelter from the cytokine storm: Healthy living is a vital preventative strategy in the COVID-19 era https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8214803/Longitudinal Trends in Body Mass Index Before and During the COVID-19 Pandemic Among Persons Aged 2–19 Years — United States, 2018–2020 (CDC website) https://www.cdc.gov/mmwr/volumes/70/wr/mm7037a3.htmHooked by Michael Moss https://amzn.to/3D3CfxTGather NH: Farm Shares for Families https://www.gathernh.org/campaign-3Grow for Gather https://www.gathernh.org/grow-4-gather Emily Gaddis egaddis@gathernh.orgSNAP for Farmers Markets https://www.seacoasteatlocal.org/snap/ Seacoast Fridge https://www.instagram.com/seacoastfridge/?hl=enOrganifi supplement powder (save 20% on your order with code FUNK) https://organifi.com/FUNKBio-Kult Boosted probiotic supplement (save 15% on your order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Coyote River Hemp Co CBD products (save 10% & free shipping on your order with code FUNK10) https://coyoteriverhempco.com/ Related eps:116: The Problem with Food Dyes (and why you shouldn't buy Kellogg's new waffles) https://www.erinholthealth.com/funktional-nutrition-podcast/2020/9/3/episode-116-the-problem-with-food-dyes-and-why-you-shouldnt-buy-kelloggs-new-waffles167: Fragrances, Hormones & Small Steps to Non Toxic Living https://www.erinholthealth.com/funktional-nutrition-podcast/2021/8/17/episode-167-fragrances-hormones-amp-small-steps-to-non-toxic-living

Robert van der Heyden returns to the podcast to expand on his and Erin’s last conversation regarding therapy practices for increasing resiliency, and today they dive into Cold Exposure Therapy.Cold exposure builds on the resiliency created through the Wim Hof breathwork style, and in this episode, Erin and Robert discuss what cold exposure is, why you want to do it, and how to get started. Robert explains the health benefits behind cold exposure from stress management to increased focus and clarity to better circulation and immune responses.If you’ve been curious about cold exposure or are looking for ways to better manage your life stressors, this is an important episode to tune into!Be sure to listen to Robert’s last interview, which includes a guided breathwork session! Find the link below!In this episode:-How this episode builds on last week’s [1:03]-What is cold exposure training and why do it? [4:37]-How cold exposure therapy helps the immune system [6:39]-How your stress response changes with this practice [8:07]-Increasing fat loss & athletic recovery through cold exposure [14:51]-Raynaud’s + autoimmunity [18:59]-Strengthening the circulatory system through cold exposure therapy [24:20]-How circulation affects GI dysfunction & inflammation [26:14]-Boundaries around self care to benefit you, your family, and others [27:25]-Shying away from constant comfort to support our genetics [30:15]-Where and how to get started with cold exposure therapy [32:40]-Specific steps for a therapeutic cold shower [36:15]-Best practices for contrast therapy [39:12]Resources mentioned:Find Robert on Insta https://www.instagram.com/askrobertvdhCoyote River Hemp Co CBD products (SALE for pod listeners!!! Get 50% off 500mg tinctures with code FUNK50. Sale ends 10/1!) https://coyoteriverhempco.com/Smoothie Shop NH https://www.instagram.com/smoothieshopnhBio-Kult Boosted probiotic supplement (save 15% on your order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Organifi supplement powder (save 20% on your order with code FUNK) https://organifi.com/FUNKFind Erin on Insta https://www.instagram.com/the.funktional.nutritionist/Related eps:173: Wim Hof Breathwork for Resiliency and Immune Health https://www.erinholthealth.com/funktional-nutrition-podcast/2021/9/20/episode-173-wim-hof-breathwork-for-resiliency-and-immune-health

When we think of stress release we often think of relaxing techniques, and while these are beneficial, today Erin talks to Resiliency Coach Robert van der Heyden about why the Wim Hof style of breathwork is beneficial from an immune and overall health standpoint. Robert and Erin discuss how this invigorating style of breathing compares to others, benefits to gut and immune health, cultivating more presence through breathwork, the benefits of nose & belly breathing vs mouth breathing, plus Robert leads us through a 15min breathwork practice that you can do anywhere.Listen in as Robert explains why the goal of this breathwork besides inoculating your immune system, upticking oxygen, and helping you transition from fight-or-flight state to a more parasympathetic state, is to create space for yourself to breathe.Robert will be joining us again next week to talk about cold exposure, so be sure to tune in to gain more tools to help support your immune system!This episode originally aired April, 2020 In this episode:-Plan for podcast for the next several weeks [1:59]-Background to Robert and what is resiliency [4:29]-Why all stress isn’t bad [6:46]-Creating resiliency with a daily practice [9:13]-Benefits of holding your breath + utilizing different patterns of breathing [12:36]-Stimulating vs relaxing breath for acute anxiety [17:00]-Enhancing vagal tone (and why that matters for gut health + inflammation) [20:27]-Why nitric oxide is important (for viral bacteria & more) [22:49]-Parameters of practice: things to know before you breathe [24:18]-A Breathwork session led by Robert begins [29:43]-Where to find Robert (note: some links are no longer active and not listed below) [44:26] Resources mentioned:Eat to Achieve™ (Support your immune system with whole foods - start any time!) https://www.erinholthealth.com/eat-to-achieveFollow Robert on Instagram: https://www.instagram.com/askrobertvdh/Robert van der Heyden’s upcoming WimHof workshops: https://www.wimhofmethod.com/instructors/robertvan-der-heydenRobert’s YouTube on resiliency and parenting: https://www.youtube.com/channel/UCG7OgYSw6L9AWUq0m0Xb2mwFollow Erin on Insta: https://www.instagram.com/erinholthealth/Bio-Kult Boosted probiotic supplement (save 15% on your order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Coyote River Hemp Co CBD products (save 10% & free shipping on your order with code FUNK10) https://coyoteriverhempco.com/Organifi supplement powder (Use code FUNK to save 20% + free shipping all Sept!) https://organifi.com/FUNKRelated episodes:140: Somatic Healing & Breathwork with Victoria Albina https://www.erinholthealth.com/funktional-nutrition-podcast/2021/1/25/episode-140-somatic-healing-amp-breathwork-with-victoria-albina123: Creating Your Morning Ritual https://www.erinholthealth.com/funktional-nutrition-podcast/2020/11/3/episode-123-creating-your-morning-ritual

We’ve got big Vitamin D energy in this episode, and there’s a reason why. We’ve been getting a lot of questions about the immune system as we navigate changing seasons, back to school, and general current events. Vitamin D status can play a big role in your overall immune health, so today Erin unpacks a lot of data on Vitamin D and what you can do with this information. She’ll dive into Vitamin D deficiency, cofactors that play a role in absorption, and shares practical strategies that you can implement into your life over the next many weeks and months. The information in this episode is beneficial for you, your kiddos, your friends and loved ones, so share with anyone who could hear this, too!In this episode:-The immune system & where you can learn even more [7:04]-The 3 most important things you can do for immune health [8:17]-Updated information about Vitamin D [10:02]-How your Vitamin D status can help protect you from viral infection [16:29]-Checking your Vitamin D status [21:02]-What’s considered adequate Vitamin D levels [25:33]-Vitamin D supplementation & K2: an unsung hero [27:26]-What to look for in Vitamin D supplements [30:24]-Dosing strategies* [33:46]-What if you can’t raise your levels? Things to consider [35:24]-When to consider further testing [40:49]*As always, the information presented in this podcast is not medical advice and should be used for educational and informational purposes only. Please discuss with your practitioner any questions you may have about your own vitamin D status or immune health.Resources mentioned:Eat to Achieve™ (Jumpstart your immune system for less than $100! Start any time!) https://www.erinholthealth.com/eat-to-achieveVitamin D At-Home Test Kit: https://www.erinholthealth.com/labsErin’s Online Dispensary: https://www.erinholthealth.com/online-dispensaryFREE Digestive Guide https://mailchi.mp/erinholthealth/digestiveguideChris Masterjohn, PhD: Vitamin D and COVID-19: The Current State of the Evidence https://chrismasterjohnphd.com/blog/2021/08/28/vitamin-d-and-covid-19#74Vitamin d supplementation to prevent acute respiratory infections: systematic review and meta-analysis of individual participant data https://thorax.bmj.com/content/71/Suppl_3/A60.2.abstractSARS-CoV-2 positivity rates associated with circulating 25-hydroxyvitamin D levels https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239252The sufficient vitamin D and albumin level have a protective effect on COVID-19 infection https://link.springer.com/article/10.1007%2Fs00203-021-02482-5Low vitamin D levels and prognosis in a COVID-19 pediatric population: a systematic review https://academic.oup.com/qjmed/advance-article/doi/10.1093/qjmed/hcab202/6325519Organifi supplement powder (save 20% on your order with code FUNK) https://organifi.com/FUNKCoyote River Hemp Co CBD products (save 10% & free shipping on your order with code FUNK10) https://coyoteriverhempco.com/Bio-Kult Boosted probiotic supplement (save 15% on your order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/ Related episodes:Get the links to all the below episodes here! https://www.erinholthealth.com/funktional-nutrition-podcast/2021/9/13/episode-172-vitamin-d-for-viral-infections-amp-immune-health-97: Optimizing Gut Health to Optimize Your Immune Function-104: Immune Health, Gut Health & Nature (including Lyme Prevention)-126: Probiotics for the Immune System-92: COVID-19 plan-105: All Your Vitamin D Questions Answered!-37: Liver Health, Bile Production & Intermittent Fasting

Today we’re getting into specifics with blood pressure, and Erin really dives into possible root causes of high/low blood pressure such as diet, lifestyle, and other internal factors that can contribute. Blood pressure is considered a vital sign, so if yours is off (high or low), then it’s a signal that something is off balance within the body. Because there are usually no warning signs until there’s a problem, Erin unpacks contributing factors that can lead to this imbalance and offers practices you can incorporate to reduce your risk.As always, the information presented in this podcast is not medical advice and should be used for educational and informational purposes only. Please discuss with your practitioner any questions you may have about your own blood pressure. In this episode:-Differences with an allopathic and a root cause approach [4:26]-What’s happening when you have hypertension [5:53]-Signs of high blood pressure and low blood pressure [8:51]-Hypotension: a less-talked about condition [11:00]-The adrenal connection [12:32]-The Renin-Angiotensin-Aldosterone System [13:29]-Blood pressure medication [16:57]-Processed food diets [21:51]-The uptick in the amount of convenience foods we buy [24:45]-High fructose corn syrup [27:12]-Blood sugar issues that contribute to blood pressure issues [29:43]-Lifestyle factors that contribute to high blood pressure [31:36]-Forest bathing and other therapeutic practices for blood pressure [33:29]-A few more root causes of high blood pressure [35:41]-How hormonal imbalances affect blood pressure [37:34] Resources mentioned:Your Hormone Revival™ (LAST DAY to register!) https://www.erinholthealth.com/hormonesThe Carb Compatibility Project™ (next round starts in early 2022!) https://www.erinholthealth.com/carb-compatibility-projectApply for 1:1 Functional Medicine Nutrition services https://www.erinholthealth.com/membershipHooked, by Michael Moss https://amzn.to/3jJUGRESalt, Sugar, Fat, by Michael Moss https://amzn.to/3DI6mMxReduced Dietary Salt for the Prevention of Cardiovascular Disease: A Meta-Analysis of Randomized Controlled Trials (Cochrane Review) https://academic.oup.com/ajh/article/24/8/843/226001Organifi supplement powder (save 20% on your order with code FUNK) https://organifi.com/FUNKBio-Kult Boosted probiotic supplement (save 15% on your order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Coyote River Hemp Co CBD products (save 10% & free shipping on your order with code FUNK10) https://coyoteriverhempco.com/Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/