The Funk'tional Nutrition Podcast

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/

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/