The Funk'tional Nutrition Podcast

This episode is a deep dive into metabolic health and why it’s so important. Can intermittent fasting be a therapeutic tool? What are the different ways to approach intermittent fasting? What are the pros & cons of a fat fast? Tune in to find out.In this episode:-Time restricted eating-Different ways to approach intermittent fasting-Pros & Cons of a fat fast-Benefits of intermittent fasting-Fasting and the gut-What does circadian rhythm have to do with it?-Conditions where fasting can be helpful-What you need to know about insulin-Signs and symptoms of insulin resistance and high blood sugars-Lab markers of metabolic syndrome-Brain health in menopause-PCOS-How to reverse insulin resistance New handle on Instagram! https://www.instagram.com/the.funktional.nutritionist/ The Carb Compatibility Project starts May 11th https://www.erinholthealth.com/carb-compatibility-project CCP weekly workouts provided by: https://www.steamhousenh.com/ https://www.blazenh.com/ Resources: Role of therapeutic fasting in women’s health: An overview https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960941/The effect of fasting on the important molecular mechanisms related to cancer treatment http://eprints.mums.ac.ir/4867/Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis https://insights.ovid.com/crossref?an=01938924-201802000-00016Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes https://www.sciencedirect.com/science/article/pii/S1550413118302535Lack of Sleep May Increase Calorie Consumption https://www.sleepfoundation.org/articles/lack-sleep-may-increase-calorie-consumptionSleep deprivation may cause people to eat more calories https://www.sciencedaily.com/releases/2016/11/161102130724.htmMagnesium Deficiency Is Associated With Insulin Resistance in Obese Children https://care.diabetesjournals.org/content/28/5/1175Insulin translates unfavourable lifestyle into obesity. https://www.ncbi.nlm.nih.gov/pubmed/30541568Hyperinsulinemia: a Cause of Obesity? https://www.ncbi.nlm.nih.gov/pubmed/28466412Circadian clocks and insulin resistance. https://www.ncbi.nlm.nih.gov/pubmed/30531917Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis https://openheart.bmj.com/content/5/1/e000668Intermittent fasting confers protection in CNS autoimmunity by altering the gut microbiota https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6460288/

I cover so many topics in this episode that’s impossible to give it a specific title! This is actually something I recorded as a part of the Carb Compatibility Project, where I offer Q&A sessions. In this particular session there were SO many great questions that I just had to share it. There’s something in this episode for everyone and many universal topics, so tune in!In this episode:-Navigating diet culture when you want to lose weight-Challenging the idea of an “ideal weight”-Double standard of diet culture-Trouble-shooting the social isolation of a healthy diet-“Un-doing” progress-Things to consider when dining out at restaurants (and ordering take out)-Considerations for alcohol consumption-How to eat out when you have gluten sensitivities-Specific supplements and brands I like and recommend-Body odor??-Switching from using sugar to fat as a primary fuel source-Ways to troubleshoot “hanger”-Using common sense with a food program-Using and purchasing canned salmon - brands I like-Surprise visit from Hattie asking for snacks-BLOATING: Unpacking the reasons why you’re bloated after eating-Is it possible to over-eat nuts and seeds?-Do we need to soak nuts and seeds?-Diverticulitis and diverticulosis-Using gluten free flours-Using scales and weighing yourself - how much is too much?-Weight loss on the CCP-The link between sugar + bloating-A brief convo about lectinsJoin us for the next round of the Carb Compatibility Project - May 11th: https://www.erinholthealth.com/carb-compatibility-projectErin on Insta: https://instagram.com/the.funktional.nutritionistResources mentioned on this show:Erin’s Online dispensary: https://www.erinholthealth.com/purchase-supplementsEpisode 69: Morals, Stigma, Shame & Food: The Power of Intuitive Eating with Dr. Jillian Murphy https://www.erinholthealth.com/funktional-nutrition-podcast/2019/7/31/episode-69-morals-stigma-shame-amp-food-the-power-of-intuitive-eating-with-dr-jillian-murphy Episode 76: Constipation, Gut Health & Melatonin https://www.erinholthealth.com/funktional-nutrition-podcast/2019/11/13/episode-76-constipation-gut-health-amp-melatoninEpisode 88: All Things Gut: H. Pylori, GERD, SIBO, Candida, CBD & More https://www.erinholthealth.com/funktional-nutrition-podcast/2020/2/19/episode-88-all-things-gut-h-pylori-gerd-sibo-candida-cbd-amp-moreEpisode 65: Everything You Ever Wanted to Know About Weight Loss https://www.erinholthealth.com/funktional-nutrition-podcast/2019/6/20/episode-65-everything-you-ever-wanted-to-know-about-weight-lossHouston Enzymes 20% discount* Coupon Code: houston20 Apply at checkout at www.houstonenzymes.com OR call to order at 866-757-8627*not to be combined with any other discounts Good for your first order One use per household. Expires May 31, 2020

If you struggle with setting boundaries, and end up burnt out, this episode is for you. I’m interviewing Audrey Holt, who is the founder of the Fortitude & Flow® Process which fuses movement and mindfulness to create sustainable action. We talk about how burnout builds, why anxiety is contagious, and why it’s so hard to set boundaries.In this episode:-How burnout builds-Snacking + the vagus nerve-How we regulate our nervous systems through other people-Why anxiety is contagious-A Big Boundaries Discussion-Why it’s so hard to set boundaries-On lowering expectations-Why you need to drop the ball-What’s your body asking of you right now?-Somatic practicesResources mentioned:Audrey on Instagram: https://www.instagram.com/fortitudeandflow/Standing Still Collective: https://fortitudeandflow.com/standing-still-collective/Work with The Funk'tional Nutritionist: https://www.erinholthealth.com/membership Erin on Insta: https://instagram.com/the.funktional.nutritionist

This episode is all about optimizing your gut health and ultimately optimizing your immune function. This is a time in everyone’s lives where we know we want a strong and healthy immune system, but may not be sure how. What’s more - this is a perfect environment for ‘quarantine snacking’ and emotional eating, which may not be the best for our gut microbiome.. especially if you’re not sure what foods to eat + avoid! I cover all of this and much more, so have a listen if this sounds like you.In this episode:-Quarantine snacking & emotional eating-Being compassionate with your coping strategies-Gut microbiome + COVID-Foods to eat & Foods to avoid right nowWork with The Funk'tional Nutritionist: https://www.erinholthealth.com/membershipCarb Compatibility Project May 11: https://www.erinholthealth.com/carb-compatibility-projectErin on Insta: https://instagram.com/the.funktional.nutritionist

“The whole goal of this, besides inoculating your immune system & helping you transition from a fight-or-flight state to a more relaxed state, is you’re creating space for yourself.”Robert van der Heyden is a resilience coach and he helps people to create more energy, better habits, and become resilient through movement, recovery training, and primarily breathwork. Tune in as we discuss why all stress isn’t bad, cultivating more presence, and how to create resiliency with a daily practice.In this episode:-Why all stress isn’t bad-Breathwork as a doorway into relaxation-Creating resiliency with a daily practice-Benefits of holding your breath-Cultivating more presence-Using breathwork instead of a preworkout-Relaxing breath vs. stimulating breath-Creating more oxygen (and why that matters)-Enhancing vagal tone (and why that matters)-Breathwork to heal the gut & lower inflammation-Nitric oxide as an immune tool[20:00] Parameters of practice: things to know before you breathe[25:00] Breathwork session beginsRobert van der Heyden https://robvdh.com/On Instagram: https://www.instagram.com/askrobertvdh/YouTube on resiliency and parenting: https://www.youtube.com/channel/UCG7OgYSw6L9AWUq0m0Xb2mwErin on Insta: https://www.instagram.com/the.funktional.nutritionist/Eat to Achieve 21 Day Online Nutrition Program: https://www.erinholthealth.com/eat-to-achieve

In this ‘mini-sode’ at the start of the pandemic, there is a LOT of information flying around. For some who are looking for information, I’m covering auto-immunity with COVID - are you at a greater risk? And if so, how do you balance your immune system?In this episode:-Are you at greater risk?-T-reg cells-Cytokine Storms-TH1-TH2 dominance-How to balance the immune system-Herbs to use caution withResources mentioned in this show:Work with The Funk'tional Nutritionist: https://www.erinholthealth.com/membershipTests & Supplements https://www.erinholthealth.com/tests-and-consultsEat to Achieve: https://www.erinholthealth.com/eat-to-achieveErin on Insta: https://instagram.com/the.funktional.nutritionistTips for coping with an autoimmune flare: https://www.erinholthealth.com/erin-holt-health-1/tips-for-coping-with-an-autoimmune-flare-upAre You Th1 or Th2 Dominant? https://selfhacked.com/blog/supplements-foods-exercise-right-type-th1-vs-th2-dominance/?fbclid=IwAR0lMDcKwzrMxpFBEp4wl-DtHqYXFfu7IMBSM3DXvmhnqI5glGEtDraWVNo

Tune in to hear why your digestive issues might be kicking up right now, pain flares & fear, how to groom your relaxation response (and why you must), practices for downregulating the nervous system during high stress times, and why extra nervous system support can help.In this episode:-Now accepting new clients into my private practice-Why your digestive issues might be kicking up right now-Pain flares & fear-How to groom your relaxation response (and why you must)-Practices for downregulating the nervous system during high stress times-Why extra nervous system support can helpResources mentioned in this show:Work with The Funk'tional Nutritionist: https://www.erinholthealth.com/membershipA la carte tests & services: https://www.erinholthealth.com/tests-and-consultsEat to Achieve: https://www.erinholthealth.com/eat-to-achieveErin on Insta: https://instagram.com/the.funktional.nutritionistRobert VDH Breath work: @askrobertvdhErin Telford Breathwork: https://erintelford.com/resourcesCheri Keirstead EFT: https://cherikeirstead.com/DNRS: Retrainingthebrain.comCoyote River Hemp Co. Goodandcompany.com Free shipping ALL orders FREE local door delivery within 20 mile radius from Portsmouth - includes CBD, hemp products and beverages Use code FUNK10 to save 10% off any order You can also call or text your order: 603-285-1245

A 30 minute guided meditation from Functional Nutritionist Erin HoltErin on Insta: https://www.instagram.com/the.funktional.nutritionist/Eat to Achieve 21 Day Online Nutrition Program: https://www.erinholthealth.com/eat-to-achieveCarb Compatibility Project: sign up by April 1st and receive 2.5 hour gut health workshop as a bonus! https://www.erinholthealth.com/carb-compatibility-projectImmune Support for Coronavirus https://www.erinholthealth.com/erin-holt-health-1/2020/3/13/immune-support-for-coronavirusErin’s Online Dispensary: https://www.erinholthealth.com/purchase-supplements (When you make an account, you will see Basic Immune Support & Get Boosted Immune Support under "Shared Protocols")

In this episode:-Why I'm disappointed with a lot of people in the health community-Different parts of the immune system-What does it mean to boost the immune system?-4 step plan on how to do it-Herbs for coronavirus infection-What’s up with elderberry syrup? Why isn’t it safe for COVID-19?Carb Compatibility Project: sign up by April 1st and receive What the Gut workshop as a bonus! https://www.erinholthealth.com/carb-compatibility-projectEat to Achieve: https://www.erinholthealth.com/eat-to-achieveErin’s Online Dispensary: https://www.erinholthealth.com/purchase-supplements (When you make an account, you will see Basic Immune Support & Get Boosted Immune Support under Shared Protocols)Immune Support for Coronavirus https://www.erinholthealth.com/erin-holt-health-1/2020/3/13/immune-support-for-coronavirusErin on Insta: https://www.instagram.com/the.funktional.nutritionist/Stephen Buhner Corona https://www.stephenharrodbuhner.com/wp-content/uploads/2020/03/coronavirus.txt.pdfONLINE WORKOUTS:Steam House Yoga & Pilates Virtual classes: https://www.steamhousenh.com/Blaze Yoga & Pilates Virtual classes: https://www.blazenh.com/

Today we’re talking about integrative cancer care with Cathy Biase, who is a registered holistic nutritionist and cancer coach. She works alongside oncologists and conventional care with nutrition for cancer, gut health, micro-biome, and circadian rhythms. There are definitely some new perspectives in this episode, so tune in to learn more about topics like keto and cancer, supplement safety, cancer prevention, the hormone connection, and more.In this episode:-Nutrition for cancer“When you’re taking in calories that are challenging for the body to digest, it can increase the strain on the body and perhaps increase inflammation.”-Cancer and Keto-Meditteranean diet-Supplement safety for cancer?-Concept of therapeutic diet vs. lifetime diet-Spirituality, faith and mindset during cancer treatment-Eating as a cue for circadian rhythm“Our bodies have certain functions that they like to do during the day and certain functions that they prefer to do at night, and when we start messing up the signals, that’s when we can run into some health troubles.”-The best time to eat-Fasting for chemo and cancer treatments-Ketosis vs. Ketogenic diet for cancer treatment-Why you need to avoid detox programs when going through cancer treatments“Detox can be stressful for an already stressed system.”-Antioxidant controversy during cancer treatments-Key components of cancer prevention-Gut health, microbiome & cancer"Inflammation is the beginning phases of cancer.”-The hormone connection-Estrogen and hormone-positive cancers-Aromatase inhibitor side effects-Mitigating the fear of recurrenceCathy Biase: http://www.cathybiase.com/Carb Compatibility Project starts April 13th https://www.erinholthealth.com/carb-compatibility-projectEat to Achieve Self Study Nutrition Program https://www.erinholthealth.com/eat-to-achieve