The Funk'tional Nutrition Podcast

Get ready for a meaty episode. This was recorded with Erin's good friend and former podcast co-host, Kyle Maiorana, and in it they break down everything you’ve ever wanted to know about vegetarian diets, how to sustainably include animals in your diet and what to consider if you're transitioning from a vegetarian diet to an animal-inclusive one (and vice versa). Originally aired November 2018.In this episode:-12 Days of Funk’mas Day 4 giveaway details, featuring Vernon Family Farm [1:37]-Listener question about how to eat enough protein with a plant-based diet [6:00]-Erin's experience with a vegetarian diet, and why she started incorporating meat [10:32]-Why it’s important to experiment and pay attention to the foods you eat in order to feel your best [15:45]-Common nutrient deficiencies and supplements to consider on a vegetarian/vegan diet [23:11]-How to get the most of out of a vegetarian diet [39:30]-How to transition to an animal-inclusive diet [51:07]-The difference between animal protein and non-animal protein [54:03]-Is organic meat more nutritious than factory-farmed meat? [1:01:01]-Environmental & sustainability concerns of eating meat [1:06:03]-How animals help improve the environment and soil [1:19:09]-All the variations of a vegetarian diet and how to get the most bang for your buck [1:25:05]-The moral and ethical dilemma [1:32:49]-Best ways to approach the healthiest diet for you [1:42:21]-Red meat, cancer and why context matters [1:43:09]Resources mentioned in this episode:Vernon Family Farm https://www.instagram.com/vernonfamilyfarm/FREE Digestive Guide https://mailchi.mp/erinholthealth/digestiveguideEat to Achieve™ https://www.erinholthealth.com/eat-to-achieveErin on Instagram: https://www.instagram.com/the.funktional.nutritionist/Has this resource helped you in any way over the past 3 years? Spread the love and share this free resource! Let’s show people why the Funk’tional Nutrition Podcast is 1 million downloads strong - and counting.**FOR MORE DETAILS & TO ENTER THE GIVEAWAY, HEAD TO OUR INSTAGRAM PAGE** (linked above)

This podcast episode delves into the importance of feeding our gut microbiome and using food as medicine. Topics include the role of the microbiome, dietary factors that nourish or harm it, antibiotic use, and surprising facts about glyphosate. The episode also explores the impact of medications on the gut, dietary risk factors for dysbiosis, and the importance of eating more plants for gut health.

The title says it all for this episode. Erin gets into the nitty gritty with a listener question about deciphering when you truly do need to lose weight, common reasons behind weight loss resistance and the top questions you should be asking yourself before attempting to lose weight. This episode is jam packed with loads of details and goes far beyond just looking at food for weight loss and overall health - there’s a reason this is one of THE top downloaded episodes! Original air date: June 2019.In this episode:-12 Days of Funk’mas Day 2 giveaway details, featuring Yarrow and Organifi [1:30]-Why you gotta look beyond the food for weight loss and overall health [2:32]-The most important question to ask yourself before attempting weight loss [7:13]-Listener question on when do you truly need to lose weight [11:49]-Ways that stress affects ability to lose weight, and what you need to do first before trying weight loss [14:20]-Common weight loss resistance factors [28:55]-How to know if you’re in a hypometabolic state [42:24]-Are caloric deficits necessary [45:20]-How to safely approach weight loss [52:06]-Knowing when a caloric deficit is appropriate [55:12]-Figuring out your exact calorie needs [59:39]-The importance of cycling between weight loss and weight maintenance [1:04:02]-Weight loss vs. fat loss [1:05:50]-How to prevent muscle loss, and the three things to always keep in mind [1:09:40]Resources mentioned:Yarrow, Kittery, ME: https://www.yarrowmaine.com/Organifi (enter code FUNK for 15% off): https://www.organifi.com/FUNKStudies on Mindfulness & Health:Comparison of a Mindful Eating Intervention to a Diabetes Self-Management Intervention Among Adults With Type 2 Diabetes: A Randomized Controlled Trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217158/Coping with food cravings. Investigating the potential of a mindfulness-based intervention: https://pubmed.ncbi.nlm.nih.gov/20493913Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review https://pubmed.ncbi.nlm.nih.gov/24854804/Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study https://www.hindawi.com/journals/jobe/2011/651936/Stress management can facilitate weight loss in Greek overweight and obese women: a pilot study https://pubmed.ncbi.nlm.nih.gov/23627835/The Carb Compatibility Project (next class starts Jan 4th!) https://www.erinholthealth.com/carb-compatibility-projectYour Hormone Revival (next round starts February!) https://www.erinholthealth.com/hormonesThe Body Planner https://www.niddk.nih.gov/bwpGuided Meditations: https://mailchi.mp/erinholthealth.com/meditationsRelated episodes:Part one/prequel to this episode: https://www.erinholthealth.com/funktional-nutrition-podcast/2019/6/12/episode-64-intuitive-eating-health-at-every-size-and-weight-lossHas this resource helped you in any way over the past 3 years? Spread the love and share this free resource! Let’s show people why the Funk’tional Nutrition Podcast is 1 million downloads strong - and counting.**FOR MORE DETAILS & TO ENTER THE GIVEAWAY, HEAD TO OUR INSTAGRAM PAGE** https://www.instagram.com/the.funktional.nutritionist/

Do you have back pain? Then this interview with Sara Curry, co-owner of Blaze Yoga Studio in Portsmouth, NH is a MUST LISTEN. Sara found yoga when a lifetime of contact sports and weight lifting left her debilitated by back pain. After using yoga to rehabilitate her own body and mind, she dedicated herself to a life of helping others take back control of their health, wellness, and their lives. Sara’s classes blend physicality and meditation toward the same goals: healing, health, and self-awareness.Far and away the top downloaded episode, this conversation unpacks sources of back pain, problems with the current models for pain treatment and why Erin finds Sara to be a true role model. Original air date: Feb 2018.In this episode:-First “12 Days of Funk'mas” giveaway details, featuring Blaze Yoga [2:49]-The evolution of Blaze Yoga [4:27]-Sara’s journey to finding yoga, and why it inspired her to pursue her business as a yoga teacher and studio owner [10:28]-Why using the term “chronic” to describe your pain makes it harder for you to heal [15:35]-Why bed rest is the worst thing you can do for back pain [19:54]-What's wrong with the current model of pain treatment, and other sources of back pain that you might not have considered [22:45]-How to decrease fibromyalgia pain [28:39]-Yoga and medical miracles [32:59]-Why being kind and generous with your body will allow it to do more for you in return [36:13]Resources mentioned:Blaze Yoga: https://www.blazenh.com/Sara’s Tedx Talk: https://www.youtube.com/watch?v=5Y15SX-dQUMFollow Blaze Yoga on Insta: https://www.instagram.com/blazeyoganh/Follow Erin on Insta: https://www.instagram.com/the.funktional.nutritionist/**FOR GIVEAWAY DETAILS, HEAD TO ERIN'S INSTA PAGE^^

Short and sweet one for ya today, friends. This episode will serve as a living resource that gets right to the meat of answering the question, “Should you take probiotics for your immune system?” Erin breaks down probiotic misconceptions, how they work to affect our immune system and how to support your body when rebuilding a healthy gut microbiome.In this episode:-Why you shouldn’t wait until you’re feeling sick to work on your immune system [2:18]-The common misconception about probiotics [4:07]-Colonization resistance: what this is, what it does and why Erin relates this to the Great Woods parking lot [5:02]-How probiotics help to create an unfavorable environment for the growth of gut pathogens [7:20]-The connection between probiotics and Treg cells, and how this helps make our immune system efficient and healthy [8:12]-The probiotic Erin recommends for most people, and why [11:09]-The two most common questions Erin gets about probiotics [13:55]-The three Ps to remember when rebuilding your gut microbiome [16:07]Resources mentioned in this episode:Bio-kult Boosted probiotic (enter code FUNK20 for 20% off!) https://www.bio-kult.com/bio-kult-boosted/p9Organifi Immune support powder (enter code FUNK for 15% off!) https://www.organifi.com/FUNKFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Erin talks a lot about functional lab testing and supplementation, but don’t underestimate the power of food! In this episode Erin discusses why a food-first approach matters so much not just in overall health, but also in determining stressors behind chronic issues (skin, digestion & gut health, inflammation, autoimmunity). She breaks down underlying stressors related to hypothyroidism, the link between gluten and Hashimoto’s and how taking a food-first approach with your health can make a big impact on your life.In this episode:-How and why health goes way beyond just nutrition [1:45]-Why thyroid health needs a paradigm shift [6:49]-Interpreting hypothyroid symptoms and the underlying stressors that can lead to this [13:08]-Why your diet could be a physiological stressor [16:14]-A first-hand account of why a food-first approach to health matters so much [16:52]-The two biggest dietary needle movers, and why it’s just as important to add beneficial things to your diet as is removing problematic things [20:28]-When gathering data is recommended for determining dietary reactions [26:04]-The link between Hashimoto’s and gluten [31:07]-Molecular mimicry and how this affects those with gluten sensitivities [33:02]Resources mentioned:Your Hormone Revival https://www.erinholthealth.com/hormonesEat to Achieve https://www.erinholthealth.com/eat-to-achieveThe Carb Compatibility Project https://www.erinholthealth.com/carb-compatibility-projectWhich program is right for me? https://www.erinholthealth.com/programs/#which-programWheat Zoomer Test https://www.erinholthealth.com/tests-and-consults/wheat-zoomerOrganifi Green Juice (enter code FUNK for 15% off!) https://organifi.com/FUNKListen: Episode 122: Gut-Skin Connection: leaky gut, rosacea, acne, eczema, keratosis pilaris & psoriasis https://www.erinholthealth.com/funktional-nutrition-podcast/2020/10/27/episode-122-the-gut-skin-connection-part-2Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Part of managing your anxiety is managing your energy, and last week Erin discussed how establishing your own sacred, grounding practice is a smart antidote to festering anxiety. While a morning ritual doesn't magically make all of the world's problems disappear, it *does* give you the fortitude to navigate whatever lies ahead. We tend to be much less reactive and much more grounded and calm when we are making sure our own needs are being met, and when we are not sacrificing our own needs to keep other people comfortable.This episode is part one of a three-part Strictly Biz series all about entitlement in business. You’ll want to listen to this one if you’ve ever struggled with setting boundaries in your business or finding more of the people you want to work with. Erin shares how she realized she needed to up her boundary game, building resilience and how setting boundaries in her business has not only NOT hurt it, it’s actually enhanced it. Setting (& keeping) boundaries has allowed Erin to find more of the people who respect them, and that, in turn, allows her to keep showing up in a big way.Just a heads up: this conversation is in true, straight-shooting-Erin form, and she says some things that may make you feel a bit...seen. Buckle up and let’s buckle down!In this episode:-How managing where energy goes and who you give your energy to helps you better manage your anxiety [1:47]-Why Erin decided to up her boundary game, and the signs that tell her she needs a clear boundary in place [10:18]-The new entitlement phenomenon that began happening after publicly setting my boundary [15:21]-The difference between admiration and value [19:19]-Why Erin isn't afraid of chasing off business with her boundaries [22:16]-How to tell if someone is not a good fit for your business [26:34]-Worrying what others think and why this gives away our power [27:50]-Where to draw the line between providing free content and paid work [29:23]-The caretaking conundrum, and why getting comfortable with the discomfort of saying no is so important [31:25]-How saying no to those who aren’t a good fit opens the door to more who are, and why this shift affects how you show up in your business [37:17]Resources mentioned:Organifi Pumpkin Spice (enter FUNK at checkout for 15% off!) https://organifi.com/FUNKPod: Episode 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-noPod: Ep 123: Creating Your Morning Ritual https://www.erinholthealth.com/funktional-nutrition-podcast/2020/11/3/episode-123-creating-your-morning-ritualFunk’tional Nutrition Academy https://www.erinholthealth.com/mentorshipFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Feeling overwhelmed with life’s “not-knowingness” lately? You’re not alone. It seems that emotions are really tough right now. Between the pandemic, the election (that this episode is being released on election day is not lost on me), last minute changes with school, work and other plans - we’ve got lots going on and pulls in many different directions.With all this, it feels like an especially good time to talk about how to establish a grounded, sacred space for yourself. This episode is all about how to create a morning ritual that you’re drawn to and is meaningful to you. I’ll unpack what my 3 day panic attack taught me, how to create and take up space for yourself and why it’s so important to commit to yourself, even if just for a few moments, each day.In this episode:-Why my new office set up is relevant to the importance of creating a ritual for myself, and why nutrition and food are not the only pieces of the health puzzle [1:16]-The reclamation of “witchy” and a nod to the women before our time [4:48]-Why now is as good a time as any to start creating space for yourself [7:00]-How my morning ritual started [8:44]-A rousing explanation of what a morning ritual is NOT [10:03]-Why there is such a need for a morning ritual, and how I came back to mine after a brief hiatus [12:40]-What a morning ritual is all about and how it can not only dictate the outcome of your day, but also the income of your business [19:50]-How giving myself sacred space has allowed for big transitions in my life and business [22:45]-The “kiss of death” for doing anything, and why no one is going to swoop in and save time for you [25:23]-Why tending to your partner’s sacred needs is also important to tending to yours [29:15]-How not asking for permission to take care of your needs helps your internal perspective to shift [30:23]-Creating your space, staking your claim and why this can be especially tricky for women [33:00]-How setting and keeping boundaries can allow you to show up in a bigger way [36:50]-How to make your sacred space “yours” [39:24]-What to do once you’ve created the time and space [41:40]-Reminder of what a morning ritual is NOT, and things I often incorporate during this pause [44:28]-Specifics on activities I do [46:15]-Move the body, still the brain: tips for an overactive or scattered mind [49:09] Resources mentioned:FREE Meditations: https://www.erinholthealth.com/meditationsYarrow, Kittery, ME https://www.instagram.com/yarrowkitterymaine/Episode 77: Opting out of diet culture and cultivating self trust https://www.erinholthealth.com/funktional-nutrition-podcast/2019/11/25/episode-77-opting-out-of-diet-culture-and-cultivating-self-trustSacred Rebels Oracle Deck https://amzn.to/3jRmy2XAngels and Ancestors Oracle Deck https://amzn.to/2HVfhlmNon-toxic Ritual Candle https://amzn.to/3610rCjTarot for the Wild Soul podcast https://lindsaymack.com/podcastYour Hormone Revival https://www.erinholthealth.com/hormonesFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/**Did you start a morning ritual? Share on IG and tag me, I’d love to see how you’re creating your own sacred space!!**

Today I’m picking up where we left off on the Gut-Skin Connection. If you missed part one, be sure to check that out! Last week I talked about how the gut and skin are linked, the different mechanisms that link them and why a healthy diet for your gut is also a healthy diet for your skin.This week I continue the conversation and discuss leaky gut, specific skin conditions, how they often manifest and important things to consider for them.This episode is definitely for you or someone you know if you’ve been suffering from a common skin condition like rosacea, acne, eczema, keratosis pilaris or psoriasis. I also talk about histamines and candida, and weave information throughout this episode that’s really important to hear from a holistic perspective.In this episode:-Short recap of last week’s episode [1:40]-Leaky Gut: in a nutshell [6:09]-Symptoms of leaky gut, and how it can lead to inflammation anywhere in the body [8:36]-How to test if you have leaky gut [10:02]-Getting to the root of a leaky gut & how to heal it [13:19]-Rosacea and the common underlying gut problem often associated with it [20:20]-Acne: why it’s an inflammatory disease and the massive contributors to it (food & otherwise) [23:50]-Breaking down the specific ways specific hormones contribute to acne [27:50]-Eczema/atopic dermatitis and the two biggest contributing culprits [34:20]-The caveat with elimination style diets and eczema, and instances where I DO NOT recommend this as a way to suss out food sensitivities pertaining to skin problems [35:26]-Food sensitivity testing for eczema [38:41]-Why you can’t out-diet a gut infection [39:30]-How histamine intolerance plays into various skin conditions, and symptoms to watch out for [41:26]-Ways our guts are exposed to histamines, and how this can sometimes cause our “histamine bucket” to overflow [43:27]-Things that contribute to histamine sensitivity, and what you can do if you have histamine intolerance [45:28]-How candida is connected to histamines, eczema and other skin problems, why it can get activated and how it proliferates [49:22]-Keratosis Pilaris aka “chicken skin” and the most common driver of this condition [51:01]-Psoriasis and why treatment is really about immune stabilization vs. how to treat the skin [53:21]-How using an infrared sauna may help with skin issues like acne, fine lines, psoriasis or eczema [54:46]-Sneak peek for The Gut-Skin Connection, Part 3: the final frontier [55:36]Resources mentioned: Organifi - enter code FUNK for 15% off! http://www.organifi.com/FUNKFREE Digestive Guide https://mailchi.mp/erinholthealth/digestiveguideWheat Zoomer - Food Testing https://www.erinholthealth.com/tests-and-consults The Role of Inflammation in the Pathology of Acne https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780801/Neuroendocrine regulation of sebocytes – a pathogenetic link between stress and acne https://pubmed.ncbi.nlm.nih.gov/15507110/Lists of foods cross-reacting with pollen http://www.foodallergens.info/Facts/Pollen&Food/Which_Foods.htmlListen: Episode 67: Tips for Coping with an Autoimmune Flare Up Read: https://www.erinholthealth.com/erin-holt-health-1/tips-for-coping-with-an-autoimmune-flare-upHow to Test for Autoimmune Triggers & Root Cause https://www.erinholthealth.com/erin-holt-health-1/2019/7/17/how-to-test-for-autoimmune-triggers-amp-root-causeFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/Healthy Skin http://www.ErinHoltHealth.com/SKINEat to Achieve - move the needle on skin/acne https://www.erinholthealth.com/eat-to-achieveCarb Compatibility: if you know you have high blood sugars (dial in macros a bit more) https://www.erinholthealth.com/carb-compatibility-projectYour Hormone Revival™ https://www.erinholthealth.com/hormones***Questions about histamines & histamine issues? Send them to support@thefunktionalnutritionist.com for an upcoming episode!***

Today I’m kicking off part one of a two-part series on the connection between gut health and skin health.Many of you already know that your skin is your largest organ, but we often forget that addressing skin conditions often requires us to go beyond topical solutions. Conventional/allopathic medicine tends to focus on the organ in question. For skin issues, the "solutions" are always skin-focused with treatments like dermatology, steroids, cortisone creams, Acutane, etc.⁣ They work from the outside.The truth of the matter is that skin is almost always an inside job. Sometimes it's hormones. Sometimes it's overburdened detoxification pathways. Often it's gut-related. Functional medicine likes to take a step back and ask, what's driving the imbalance? What are the triggers? Where did it start? How can we address the root so the organ can self-heal?⁣ These are the questions I ask in my practice, and how I attempt to address skin issues from the inside-out.This episode is all about the connection between gut health and skin health. I go into detail about these connections and explore how what we put IN our bodies can affect how we look and feel OUTside our bodies.In this episode:-Why sound byte nutrition does us a huge disservice [1:34]-New registration dates for Erin Holt Health programs [6:48]-Big (and little) shifts that are happening on the pod [8:11]-Business transparency, back end decisions, sponsorships and my continued commitment to YOU, the listener [11:16]-Why skin is an inside job [14:19]-Gut/skin/inflammatory issues: decoding the chicken/egg situation, and the valuable role functional testing plays with this [16:54]-Your skin, your gut and the unique connection they share [19:50]-Turmeric, curcumin and the therapeutic effect they have on the skin [22:55]-Nutrients the skin loves [25:14]-The specific way skin conditions are tied to gut health [27:54]-The first step to take in healing your skin [30:24]-How identifying food sensitivities can help your skin [33:52]-The drawbacks to elimination-style diets [35:52]Resources mentioned:Organifi Gold powder (enter code FUNK at checkout for 15% off!) https://www.organifi.com/FUNKErin’s Online Dispensary https://www.erinholthealth.com/purchase-supplementsFREE DIGESTIVE GUIDE https://www.erinholthealth.com/digestiveguideEat to Achieve https://www.erinholthealth.com/eat-to-achieveCarb Compatibility Project https://www.erinholthealth.com/carb-compatibility-projectYour Hormone Revival https://www.erinholthealth.com/hormonesVibrant Wellness Food Sensitivity Testing https://www.erinholthealth.com/tests-and-consultsBlog: How to Heal Your Dry Skin https://www.erinholthealth.com/erin-holt-health-1/2016/11/7/how-to-heal-your-dry-skinThe Gut Microbiome as a Major Regulator of the Gut-Skin Axis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/Hormone-safe Skin & Personal Care https://www.beautycounter.com/erinholt