The Funk'tional Nutrition Podcast

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before you breathe [24:18]-A Breathwork session led by Robert begins [29:43]-Where to find Robert (note: some links are no longer active and not listed below) [44:26] Resources mentioned:Eat to Achieve™ (Support your immune system with whole foods - start any time!)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/

There’s this normalization that, especially as a caretaker, your needs are not as important or relevant compared to the needs of others. We’ve become so fixated on deriving our sense of purpose and self-worth by and through caretaking everyone else around us that we feel guilt or shame if we even consider prioritizing our own needs first. But what if prioritizing your own needs not only helps you take better care of yourself, but also teaches those you caretake how to take care of themselves, too?In this extra mini-sode, Erin is talking about fatigue, low cortisol, and asking the question HOW did we get here? The answer may require you to be radically honest with yourself about your needs, your boundaries, and what is (and more importantly, what is NOT) working in your life.If you’re a mom, a caretaker, or you’re someone who tends to derive your sense of purpose and self-worth through caretaking other people’s needs, you’ll definitely want to tune in to this one! Resources mentioned:Your Hormone Revival™ (Registration NOW OPEN!! Grab your spot today!) https://www.erinholthealth.com/hormonesFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/ Related eps:167: 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-livingEp 82: Cortisol, DHEA + Adrenal Testing, Part 1 https://www.erinholthealth.com/funktional-nutrition-podcast/2020/1/16/w96fndlyzhz5f71t2xpqbffjvp4navEp 83: Cortisol, DHEA + Adrenal Testing, Part 2 https://www.erinholthealth.com/funktional-nutrition-podcast/2020/1/22/episode-83-cortisol-dhea-adrenal-testing-part-2Ep 112: All Your Cortisol Questions Answered, Part 1 https://www.erinholthealth.com/funktional-nutrition-podcast/2020/8/5/episode-112-all-your-cortisol-questions-answered-part-1Ep 113: All Your Cortisol Questions Answered, Part 2 https://www.erinholthealth.com/funktional-nutrition-podcast/2020/8/11/episode-113-all-your-cortisol-questions-answered-part-2

We know chronic stress is not good from a health perspective, but many of us have a hard time knowing how stressed we actually are. Even if we do know how stressed we are, it can be even more difficult to know what to do other than just “push through.” Chronic stress can have many downstream effects on our mental and physical health, and in today’s episode, Erin focuses on stress hormones, stress-associated disorders, and what she’s found to be extremely effective in helping to downregulate the nervous system.You might see yourself in some of the things Erin unpacks, and you wouldn’t be alone -- these are all things she’s seeing an uptick of in her own practice. Listen in as Erin delves into detail about stress-related health problems that can arise, what to look out for (some of it may surprise you!), and practices to help you better regulate your stress and stress responses. We’re going to hit stress in our lives, but do we have the ability to recalibrate ourselves? Tune in to find out.In this episode:-Let’s talk about stress, baby [6:04]-The uptick of stress-related symptoms seen in private practice [10:53]-Stress, cortisol, glucose and weight gain [14:25]-Markers that could indicate increased risk factors for disease and complications [18:08]-Depression, anxiety and sleep troubles, oh my! (The link between low serotonin and chronic stress) [20:39]-Why melatonin is so important for more than just sleep [22:49]-What can you do about increased stress from external factors? [26:20]-Why practicing stress management is so difficult for us [29:34]-Dopamine and social media [32:46]-Beneficial properties of breathwork [36:31]-Becoming internally driven: a less reactionary way to live [39:15]-Signs of an overly stressed system [43:19]-Is exercise helping or hurting your stress response? [49:23]-The key to reducing your overactive stress response [51:29]Resources mentioned:Your Hormone Revival™ (Enrollment opens Sept 1! Get on the waitlist to be notified first!) https://www.erinholthealth.com/hormonesCortisol concentrations and mortality from COVID-19 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7491987/FREE Guided Meditations https://mailchi.mp/erinholthealth.com/meditationsOrganifi 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/Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/ Related eps: 168: Hormones, the Immune System and Autoimmunity https://www.erinholthealth.com/funktional-nutrition-podcast/2021/8/24/episode-168-hormones-the-immune-system-and-autoimmunity157: Manifest Your Health https://www.erinholthealth.com/funktional-nutrition-podcast/2021/6/7/episode-157-manifest-your-health140: 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

Dive into the fascinating interplay between hormones and the immune system. Explore how estrogen and progesterone influence autoimmunity, with insights on why estrogen sometimes gets a bad rap. Discover essential details about the body's first line of defense, secretory IgA, and how cortisol affects health. Erin also sheds light on the impact of alcohol on hormones and shares tips on the best exercises for hormonal balance. Perfect for anyone, especially women, keen to understand their health better!

Synthetic fragrances are everywhere, from perfumes to cleaning supplies, yet many people are unaware of their potential health risks. The podcast dives into how these chemicals can disrupt hormones and affect overall health. It discusses small, actionable steps for transitioning to a non-toxic lifestyle. The hosts emphasize the dangers of these fragrances, comparing their impacts to secondhand smoke. Listeners are encouraged to be mindful of the hidden toxins in everyday products for better well-being.

Are you interested in joining the next round of the Funk'tional Nutrition Academy in September, but what to hear what it's *really* like inside the practitioner training? Today Integrative & Functional Dietitian Chelsea Sanfilippo shares her experience of the past 6 months.Learn more & apply here: https://www.funktionalnutritionacademy.com/

Today’s episode is all about answering your questions about hormones. Erin breaks down details about hormone lab testing, estrogen dominance, what to do about low progesterone (as well as a mindset shift on how to approach this), plus at-home ways to balance hormones.This is part of a NEW summer series where Erin answers all your hormone Qs - each week Erin will post a poll to Instagram to get all your specific hormone questions, so join her on Instagram to ask yours! If you’re someone who’s dealing with hormone stuff, you’ll want to tune into this and all of the upcoming episodes! In this episode:-New summer series to answer your hormone Qs [1:08]-New updates to Your Hormone Revival™ [2:48]-Should you treat based on lab results or how you feel? [8:07]-Signs of estrogen dominance, how this occurs & what can happen [11:04]-Unpacking reasons behind low progesterone [16:09]-The progesterone-anxiety connection [18:43]-Sleep: the unsung hero for hormonal balance [19:40]-How blood sugar impacts your ability to balance hormones [20:48]-Why stress overrides hormone function [22:53]Resources mentioned: Your Hormone Revival™ (get on the waitlist now - next round starts Sept!) https://www.erinholthealth.com/hormonesThe Funk’tional Nutrition Academy™ (apply today! Registration open to those who qualify!) https://www.funktionalnutritionacademy.com/Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/Organifi 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 eps: Ep 138: How Hormones Influence the Gut https://www.erinholthealth.com/funktional-nutrition-podcast/2021/1/11/episode-138-how-hormones-influence-the-gut

In this episode, Erin shares the various ways she broke through her self-imposed ceiling to grow and level up her business. She explains why it can be hard to talk about money (especially as a woman), necessary mindset shifts for better returns on your investments, and the value of reciprocity in your business. Erin shares strategies she uses to grow her business and revenue - and it may not be what you think or assume. If you’re a practitioner you’ll definitely want to listen to this because if you’re not thinking about your practice as a business...well, you need to start. Tune in and Erin will tell you exactly why!In this episode:-Talking about money as a woman [1:42]-Tangible ROI examples from the FNA [3:59]-Getting more comfortable with money [8:23]-What propelled Erin through her self-imposed ceiling [11:27]-The act of investing in your business, investing in yourself [15:28]-Where money mindset goes wrong [19:18]-Promoting your work vs promoting yourself [22:34]-The anecdote to practitioner burnout [27:52]-Multiple income streams [32:03] Resources mentioned: The Funk’tional Nutrition Academy™(Enrollment opens to Waitlist on Aug 9th! Apply today!) https://www.funktionalnutritionacademy.com/Your Hormone Revival™ (Next round in Sept! Join the waitlist now) https://www.erinholthealth.com/hormonesCoyote River Hemp Co CBD products (save 10% & free shipping on your order with code FUNK10) https://coyoteriverhempco.com/Organifi 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/p9Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/ Related eps:Ep 115 | STRICTLY BIZ: Determining Your Yes From Your No https://www.erinholthealth.com/funktional-nutrition-podcast/2020/8/27/episode-115-strictly-biz-determining-your-yes-from-your-noEp 163: So You Want to Practice Functional Nutrition https://www.erinholthealth.com/funktional-nutrition-podcast/2021/7/23/episode-163-so-you-want-to-practice-functional-nutrition