The Funk'tional Nutrition Podcast

A low FODMAP diet has become the sweetheart of diets in treating SIBO within the functional medicine and even conventional medicine world. However, as with any protocol implementation, one must be sure to ask, “what’s the end game here?” In this episode, Erin answers listener questions and takes a deep dive into the low FODMAP diet, what it is, how it helps to reduce symptoms of SIBO & IBS and why she very rarely implements it with her clients. Erin clears the confusion and helps lay out how to determine if it’s right for you, as well as potential drawbacks to the diet. This episode is great for anyone who is suffering from SIBO symptoms, IBS, or are otherwise curious about transitioning onto or off of a low FODMAP diet. Share with anyone who may find this beneficial!In this episode:-Quick DIY for coconut milk yogurt [3:05]-Erin’s funky relationship with the low FODMAP diet [5:33]-Why Erin very rarely implements a low FODMAP diet with her clients [9:19]-What’s the purpose of a low FODMAP diet? [11:42]-Why Erin won’t go full tilt on a SIBO-specific episode [12:36]-The SIBO misnomer [16:17]-SIBO symptoms [18:00]-The most misunderstood thing about a low FODMAP diet [19:07]-How do these diets work to reduce symptoms [21:53]-Two schools of thought on when to use a low FODMAP diet [23:27]-The nitty gritty on the low FODMAP diet [25:05]-Oligosaccharides, disaccharides, and monosaccharides [27:26]-Why the dose makes the poison [32:12]-Do you have to follow the low FODMAP diet 100%? [34:00]-Is doing a short term trial of this diet beneficial? [35:26]-Using low FODMAP diet as an elimination diet: two steps [36:25]-The important thing to remember when reintroducing foods [38:36]-Transitioning on and off a low FODMAP diet [40:27]-Downsides of being on this diet long term [43:28]-Using FODMAPs as a tool for triggering times [45:05]Resources mentioned:BioKult Boosted probiotic supplement (3/9/21: NEW CODE! save 15% off your entire 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/FUNKThe Funk’tional Nutrition Academy™ https://www.erinholthealth.com/mentorshipMonash University App - trusted source for low FODMAPs https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/This website breaks down FODMAP into categories - a really helpful resource! https://www.fodmapeveryday.com/what-are-oligosaccharides/Book: Healthy Gut, Flat Stomach (walks you through FODMAP elimination diet) https://amzn.to/3aRg55tNutritional, microbiological and psychosocial implications of the low FODMAP diet https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.13688Diets that differ in their FODMAP content alter the colonic luminal microenvironment https://gut.bmj.com/content/64/1/93Controversies and Recent Developments of the Low-FODMAP Diet https://pubmed.ncbi.nlm.nih.gov/28420945Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Our genes influence not just the color of our eyes or our height, but also how we respond to things in our world: how we respond to the food we eat, the exercise we do, how we process trauma and stress. Understanding your genetics can equate to better self-knowledge because understanding your own blueprint gives you insight about who you are - and how you exist in the world.On this episode of the Funk’tional Nutrition Podcast, Erin sits down for a fascinating conversation with Yael Joffe, PhD, RD, FACN and dives deep into the facets of nutrigenomics, genetic testing, epigenetics and how we can apply this data not only to understand ourselves better, but also to better our health. Whether you’re looking for insight into an autoimmune condition, weight loss or to gain a more complete understanding of your own gene expression, nutrigenomics is an increasingly viable option for those looking to optimize their health.In the rapidly-evolving discipline of nutrigenomics, Dr. Yael Joffe is globally acknowledged as a leading expert in the field. She is a highly sought-after speaker, has co-authored two books, ‘It’s Not Just Your Genes’ and ‘Genes To Plate’, and has been published in multiple peer-reviewed scientific journals.Yael is at the forefront of nutrigenomic education and has helped develop and supervise nutrigenomics courses around the world, including her own Manuka courses, which have trained hundreds of healthcare practitioners globally. She is currently an Adjunct Professor, teaching Nutrigenomics at Rutgers University and MUIH. She is co-founder and Chief Science Officer of 3X4 Genetics.In this episode:-An introduction to genetics [6:14]-WTF is the MTHFR gene variant [10:35]-“MTHFR Syndrome,” and what it means for the field of genetics [12:45]-The argument against making diet/lifestyle recommendations based off one gene [16:17]-Epigenetics: how environmental & lifestyle factors influence our gene expression [18:23]-Using nutrition as an epigenetic mechanism to improve health [22:50]-Nutrigenetics vs Nutrigenomics: Insight vs Action [25:14]-Translational nutrigenomics and why there’s no one diet that suits everyone [26:00]-Applying genetic testing data to personalized nutrition recommendations [27:38]-The 3 ways genes influence how we respond to hunger, satiety and exercise differently [35:04]-How genetic testing helps us to reduce shame and be seen for who we are [38:00]-Other insights genetic testing can tell us about our core processes [40:46]-The best way to go about genetic testing [44:05]-Debunking the misconception surrounding your inherited genes [46:34]Resources mentioned:BioKult Boosted probiotic supplement (3/9/21: NEW CODE! save 15% off your entire order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Organifi supplement powder (enter code FUNK for 20% off your order) https://www.organifi.com/FUNK/3X4 Genetics, Nutrigenetic testing https://www.3x4genetics.com/Learn more about Dr. Yael Joffe http://dryaeljoffe.com/Brain Health Workshop - The Genomics of Brain Health by Yael Joffe PhD RD FACN https://www.youtube.com/watch?v=4nnXxbE1J_oFollow 3X4 Genetics on Insta https://www.instagram.com/3x4genetics/Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Inspired by many listener questions, this episode gets into the nitty gritty between gluten sensitivity and celiac disease. WTF is the difference? Is there one? Listen in as Erin unpacks these questions, plus the best ways to test for it and how to determine if you should go gluten-free. You won’t be wondering if you “just” have a gluten sensitivity after this episode!And hey, if you know someone with celiac disease, gluten sensitivity, or they’re unsure if they have it, don’t hesitate to share this free resource if you think it could help them out!In this episode:-Inspo behind the topic of today’s episode [3:39]-Navigating gluten sensitivity at restaurants [7:07]-The spectrum of gluten intolerance [12:11]-The vastly overlooked factor for triggering a celiac response [14:03]-What to do if you get a gluten/celiac flare up [15:47]-Epigenetics, and what does this mean if you have the celiac gene? [18:23]-What actually happens in the gut with celiac disease [22:36]-Are there differences in symptoms with gluten sensitivity & celiac? [24:52]-The most common area of celiac destruction [27:33]-Tests to use to determine gluten sensitivity [29:30]-What the Wheat Zoomer test can tell you beyond just gluten sensitivity [34:18]-Zonulin: one of the mechanisms for inducing leaky gut [36:41]-Can you ever reintroduce gluten again? [40:36]-Should you eat gluten-free foods if you are NOT gluten intolerant? [43:56]-Choosing to go gluten-free: is it for restriction or for expansion? [45:11]Resources mentioned:Wheat Zoomer & more functional lab testing https://www.thefunktionalnutritionist.com/dispensaryBlog: What to Do If You Get Glutened https://www.erinholthealth.com/erin-holt-health-1/2016/10/6/what-to-do-if-you-get-glutenedOrganifi supplement powder (enter code FUNK for 20% off your order) https://www.organifi.com/FUNK/Listen: Episode 121: The Gut-Skin Connection https://www.thefunktionalnutritionist.com/podcast/121-gut-skin-connection-part-1BioKult Boosted probiotic supplement (3/9/21: NEW CODE! save 15% off your entire order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Erin has been experimenting with NutriSense’s Continuous Glucose Monitor, and in this episode, she sat down with NutriSense Cofounder and Director of Nutrition, Kara Collier, RDN to get into the nitty gritty about what exactly is a CGM, the tech behind it and why someone would use it. While starting with the basics is always Step #1 (dialing in your whole foods diet, stress, sleep hygiene & movement), sometimes getting into the higher level nutrition concepts like a CGM is a good next step. Listen in to hear the breakdown on who this CGM is good for, who it’s NOT good for, and how it can be a beneficial step to help some who are looking to take their established health behaviors to the next level.Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, she helped start the company NutriSense where she is now the Director of Nutrition. Kara is the leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction. Kara oversees the health team and product development and has personally interpreted thousands of complex glucose datasets.In this episode:-Outlining who a CGM sensor is not good for [2:11]-What is a continuous glucose monitor, and why use one? [7:09]-CGM vs a finger prick method [10:25]-Normal vs optimal glucose levels [14:27]-Postprandial response: three things NutriSense monitors with the CGM [16:25]-The value of monitoring blood glucose overnight [19:10]-The two types of hypoglycemia & underlying causes [21:15]-Other factors that impact glucose values beyond diet [22:26]-How stress affects glucose values [24:28]-A powerful activity that helps blood glucose levels [30:11]-Interpreting glucose trends vs glucose spikes [32:21]-How food sensitivities affect glucose levels [36:20]-Is a ketogenic diet or intermittent fasting a good idea? [37:50]Resources mentioned:BioKult Boosted probiotic supplement (3/9/21: NEW CODE! save 15% off your entire order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9Organifi supplement powder (enter code FUNK for 20% off your order) https://www.organifi.com/FUNK/NutriSense Continuous Glucose Monitor https://www.nutrisense.ioThe Carb Compatibility Project™ (next round starts in May) https://www.erinholthealth.com/carb-compatibility-projectEat to Achieve™ (start any time!) https://www.erinholthealth.com/eat-to-achieveYour Hormone Revival™ https://www.erinholthealth.com/hormonesFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

If you live with an autoimmune condition, you are probably familiar with how a stressful event can quickly create an uptick in your symptoms. And with many stressful events over the last year, it seems everyone is operating from a heightened, vigilant state. The connection between our mind and our gut is often a topic on this podcast, but this episode gets more into how our lived experiences affect this connection over time. In this episode, Erin sits down with Victoria Albina to discuss how traumatic experiences have a downstream effect on our bodily systems, why this occurs and what you can do to come down from this heightened state and heal.Victoria Albina (she/her) is a Certified Life Coach and Breathwork Meditation Guide with a passion for helping women realize that they are their own best healers, so they can break free from codependency, perfectionism and people-pleasing and reclaim their joy.She is a UCSF-trained Family Nurse Practitioner, has a Masters degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College. Victoria has been working in health & wellness for over 20 years and lives on occupied Lenape territory in New York’s Hudson Valley.In this episode:-Why Erin appreciates practitioners who take a multifaceted approach to health [1:55]-Introduction to Victoria Albina [6:54]-Nerding out on Polyvagal Theory: the three branches, and how your body reads the signals of your mind [9:53]-The cascading effects that occur in the body when in fight or flight [11:07]-The parasympathetic state and how your nervous system learns what is safe and unsafe [12:26]-Why humans tend to lean towards ventral vagal, or to social connection, and what happens when our social connections are not met [16:41]-Collective trauma and why we might respond differently [18:09]-“Health-ziety” and how we can get locked into patterns that no longer serve us [20:30]-Acceptance: the first step towards taking aligned action [23:11]-How somatic healing helps to release patterns we no longer need [28:59]-Inner child healing and allowing yourself to move through emotion [32:35]-Benefits and limitations to talk therapy [36:04]-The trend of needing to “fix” yourself [37:06]-Using breathwork for healing [38:42]-Codependency versus Interdependence [46:46]-Examples of “martyr energy” and what it says about us [49:17]-Overcoming codependency [56:21]Resources mentioned:Organifi supplement powder (enter code FUNK for 20% off your order) https://www.organifi.com/FUNK/BioKult Boosted probiotic supplement (3/9/21: NEW CODE! save 15% off your entire order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9The Funk’tional Nutrition Academy™ https://www.erinholthealth.com/mentorshipThe Carb Compatibility Project™ (next round starts in May) https://www.erinholthealth.com/carb-compatibility-projectVictoria Albina’s website https://victoriaalbina.com/?utm_source=shownotes&utm_medium=funktionalnutrition&utm_campaign=interviewListen to Victoria’s podcast, Feminist Wellness https://podcasts.apple.com/us/podcast/feminist-wellness/id1454980022Free meditations on codependency and perfectionism https://victoriaalbina.com/free-meditations-2Follow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/Follow Victoria on Insta https://www.instagram.com/victoriaalbinawellness/Related episodes:123: Creating Your Morning Ritual https://www.thefunktionalnutritionist.com/podcast/123-creating-your-morning-ritual96: Breathwork for Resiliency with Robert van der Heyden https://www.thefunktionalnutritionist.com/podcast/96-breathwork-resiliency-robert-van-der-heyden

If you’re a business owner, or even a content creator, there’s a good chance you’ve experienced a sense of entitlement from others who take what you’ve learned and what you produce for granted. Unless you’re in it, it’s hard to understand how much time, effort, energy, and work that goes into producing what you put out for the world. What’s worse, if you have a presence on social media, you also contend with a growing sense (or pressure) that you *have* to do this all for free.Today Erin picks up the conversation from Episode 124 and continues the discussion on the ways entitlement in business often arises, especially surrounding the seemingly innocuous question of whether to allow someone to pick your brain. If you’ve ever been asked for coffee (or have done the asking) with the question, “Can I pick your brain?” this episode is for you! This is part two of a three-part Strictly Biz series all about entitlement in business. (Part 1 is linked below!)In this episode:-Entitlement online and the pressure to produce content for free [1:26]-Sneak peak for upcoming episode + program updates & announcements [6:59]-Recap of the last Strictly Biz ep: why setting boundaries in business is important [13:45]-What’s really being asked when someone wants to pick your brain [14:56]-Self-sacrificing: why do we do this? [17:08]-The “where should I start” question [19:38]-Things Erin put in place for fielding questions and brain picking [20:26]-The Collaboration Offer [25:57]-Why the rules of engagement are different for new & established biz owners [28:04]-Giving advice on your own terms [30:57]-How to go about respectfully asking to pick someone’s brain [35:42]SPECIAL FNA ANNOUNCEMENT: Erin is accepting applications for the Funk'tional Nutrition Academy™! She's opened up a few more spots for healthcare practitioners who want to practice functional nutrition. Because we've received so many great applications, Erin will host an invite-only live webinar and Q+A for those interested in the program on Wed, Feb 3rd at 12pm ET.7 spots are left, and registration will close on Feb 15th or when these spots are filled. Read more and apply here: https://www.erinholthealth.com/mentorshipResources mentioned:Organifi supplement powder (enter code FUNK for 20% off your order) https://www.organifi.com/FUNK/BioKult Boosted probiotic supplement (3/9/21: NEW CODE! save 15% off your entire order with code FUNK15) https://www.bio-kult.com/bio-kult-boosted/p9The Funk’tional Nutrition Academy™ https://www.erinholthealth.com/mentorshipThe Carb Compatibility Project™ (next round starts in May) https://www.erinholthealth.com/carb-compatibility-projectEat to Achieve™ (start any time!) https://www.erinholthealth.com/eat-to-achieveFollow Erin on Insta https://www.instagram.com/the.funktional.nutritionist/

Exploring the intricate connection between gut and hormones, this episode addresses the importance of addressing gut problems before diving into a gut protocol. It discusses various causes of leaky gut, stress's impact on cortisol and leaky gut, and the specific hormones that can lead to leaky gut. The podcast also delves into the ways stress affects digestion, the gut-brain connection, and where to start with long-term GI issues.

Erin, an expert in adrenal fatigue and stress response, discusses the symptoms of adrenal fatigue, the relationship between perfectionism and adrenal dysfunction, and the effects of cortisol on sex hormones, thyroid, and gut health. The episode also explores the Cortisol Awakening Response, stress and leaky gut, and the impact of stress on postpartum, PTSD, and autoimmunity.

Unpacking all your cholesterol questions in this episode, and as always, answering this is not as straightforward as “cholesterol is bad/good.” Erin discusses whether cholesterol is a problem, what it does in the body, problems with low cholesterol, underlying reasons for high cholesterol, how your hormones are related and how to support healthy cholesterol levels. Share this episode with the people you care about, because the goal is to help clear confusion surrounding cholesterol and to give you more confidence in choosing the appropriate foods for you and your body. Originally aired October 2019. In this episode:-12 Days of Funk’mas giveaway details, featuring Coyote River Hemp Co. [2:00]-Listener questions on cholesterol [3:23]-A brief history on how we came to demonize cholesterol [8:01]-Current dietary guidelines on cholesterol [10:49]-What is cholesterol? [12:23]-The difference between dietary cholesterol and serum cholesterol [19:31]-Is eating cholesterol a problem? [22:10]-What cholesterol does in the body [24:20]-Problems with low cholesterol [34:49]-Reasons your cholesterol might be low [38:48]-Underlying reasons for high cholesterol [39:30]-Hormones + Cholesterol [42:37]-How to support healthy cholesterol levels [52:50]-Intervention for high LDL and total cholesterol [1:01:47]-Other markers for heart disease risk factors [1:04:46]-Root cause of cardiovascular disease [1:07:32]-Is sugar the real problem? [1:09:20]-Gut health + heart disease [1:10:05]-Statins: the good, the bad, the ugly [1:11:54]Resources mentioned:Coyote River Hemp Co https://coyoteriverhempco.com/BioKult Boosted probiotic supplement (save 20% off one box with FUNK20) https://www.bio-kult.com/bio-kult-boosted/p9FREE Digestive Guide https://mailchi.mp/erinholthealth/digestiveguideCarb Compatibility Project™ (next round starts Jan 4th) https://www.erinholthealth.com/carb-compatibility-projectYour Hormone Revival™ (registration opens Jan 11th) https://www.erinholthealth.com/hormonesEat to Achieve™ (formerly called Fueled & Fit; start any time!) https://www.erinholthealth.com/eat-to-achieveWhy this nutritionist would never buy Isagenix Super Smoothie for my kid: https://www.erinholthealth.com/erin-holt-health-1/2019/10/15/why-i-would-never-buy-isagenix-isakids-super-smoothie-for-my-kidFor links to studies referenced in this episode and other related episodes, head to the website here! -> https://www.erinholthealth.com/funktional-nutrition-podcast/2020/12/28/episode-136-cholesterol-friend-or-foe-everything-you-wanted-to-knowHas 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/

Can intermittent fasting be a therapeutic tool? Rich with content and resources, this episode is an extensive, deep dive into intermittent fasting, metabolic dysfunction and how you can assess whether IF is right for you based on your unique context.This episode is perfect for anyone who is fasting-curious, anyone who’s interested in IF or currently trying IF. I dissect who should try it, in what situations is it therapeutic and why, potential benefits, contraindications, whether it works for women’s bodies and the debate over if it’s just another diet culture tool. Have a listen and be sure to share this episode with anyone in your life who has type II diabetes, high insulin, prediabetes, insulin-resistance, metabolic resistance, high blood sugar, anyone going through menopause, or post-menopause. Originally aired April 2020.In this episode:-12 Days of Funk'mas Giveaway details, plus program updates [1:35]-Why this was a timely release for this episode [4:09]-Who this episode is for [8:25]-Erin's stance on Intermittent Fasting, and why you gotta make space for multiple truths in nutrition [9:34]-What is intermittent fasting [16:57]-The difference between time restricted eating/feeding and IF [19:02]-Different ways to approach intermittent fasting [19:58]-Pros & cons of a fat fast [23:41]-Benefits of intermittent fasting [28:34]-Fasting and the gut [33:09]-What does circadian rhythm have to do with it? [38:12]-Conditions where fasting can be helpful [43:31]-What you need to know about insulin [45:50]-Signs and symptoms of insulin resistance and high blood sugars [51:25]-Lab markers of metabolic syndrome [56:15]-Brain health in menopause [1:00:10]-How PCOS is related [1:01:14]-How to reverse insulin resistance [1:02:37]-Considerations for intermittent fasting as a weight loss tool, plus biomarker improvements [1:11:25]-Considerations for those with a disordered eating history [1:18:44]-When is fasting contraindicated, and who should NOT do intermittent fasting [1:20:45]-What fasting does to your hormones [1:24:36]-What’s leptin got to do with it? [1:28:38]-Fasting and the thyroid [1:30:57]-How to start, the #1 thing to do first and different ways to approach intermittent fasting [1:35:27]-Different intermittent fasting schedules [1:37:53]-Listener questions and the common mindset regarding diet culture [1:40:37]-How to transition away from fasting [1:46:01]-Signs it’s not working and it’s time to stop [1:50:42]Resources mentioned:The Carb Compatibility Project™ (next round starts Jan 4th) https://www.erinholthealth.com/carb-compatibility-projectBeautycounter https://www.beautycounter.com/erinholtCCP weekly workouts provided by Steamhouse & Blaze Yoga: https://www.steamhousenh.com/ https://www.blazenh.com/FREE Guided Meditations https://mailchi.mp/erinholthealth.com/meditationsOrganifi Low Sugar powdered supplements (enter code FUNK for 20% off your order)For links to studies and related resources, head to our website! https://www.erinholthealth.com/funktional-nutrition-podcast/2020/12/21/episode-135-intermittent-fasting-who-its-for-who-its-not-forHas 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/