Thyroid Mystery Solved: Hashimoto's and Hypothyroidism Revealed

The Investigation Where I live, the pandemic is still very much in full swing with cases continuing to rise. This may not be what we want to hear or think about after the year we’ve just had but I want you to know that all of this can’t take away your power. You still have the power to protect your body  and your immune system so that you can best deal with whatever comes at you in the coming months.  As we learn more about the virus and as the situation shifts, my immune recommendations have also shifted. There is a lot of information floating around and not all of it is good or relevant to people with certain immune conditions.  In this episode of Health Mysteries Solved, I want to share my latest updates on immunity. I’m including the best information on how food, nutrients, contraptions and health-hacks can help you stay healthy this winter.     Protecting Your Autoimmune Self When you have an autoimmune disease, the immune system is already overactive against your own organs. Many immune formulas (supplements) boost the immune system which, when your immune system is already overactive, is not good. This is why it’s so important that people with autoimmune issues don’t take general immunity advice. Otherwise, you might end up making your immune system even more overactive resulting in your immune system attacking your organs even more. We sure don’t want that!   Immune Recommendations to Avoid (for those with Autoimmune Diseases) If you know that you have an autoimmune disease or may suspect one, please be very mindful about immune boosting herbs. Specifically, these ones that are often recommended by health practitioners:    Echinacea Astragalus Reishi and other immune supporting mushrooms Green Tea and Elderberry   Make sure you read the labels of all supplements being touted as immune boosting because these ingredients may be included.    Immune-Boosting Dangers with COVID-19 We’ve learned that when covid goes to the later stages, it can produce something called a cytokine-storm. This is basically an inflammatory cascade that can then affect many other areas of the body. This happens because the immune system is in overdrive trying to fight the virus and not succeeding. Taking immune boosting herbs (like the ones listed above)  can make that worse because the immune system is already in a state of disarray.    Autoimmune Safe Immune Support Not to worry, there are other nutrients that are not only super-effective but also very safe when it comes to both autoimmunity and preventing immune dysregulation. In this episode, I got into greater detail with each of these but I wanted to provide you with a list of my go-to recommendations for my clients and myself. Here are my top recommendations for autoimmune safe immune-boosting supplements:    1. Vitamin C  This is my first go-to, my power tool, and the one that I think many people overlook. My recommendation for general immune support for a typical 150 pound adult  is 1000-2000 mg of vitamin C per day. I personally use the C+Bio Fizz from Designs for Health (makes a yummy, fizzy drink) but capsules like Stellar C are great. For some, vitamin C can cause loose bowels. If that happens for you, Liposomal Vitamin C is a wonderful solution to this problem as it absorbs through the mucous membranes in your mouth first and is easier to absorb - just remember to refrigerate.  Please note that if you are already sick (with COVID or any other virus, respiratory illness, or cold), you will want to shift your Vitamin C protocol. I, along with  many of my integrative colleagues, recommend increasing vitamin C significantly for the course of a week or so while not well. Do this in divided doses and more frequently. So, it would look something like taking 500 to 1000 mg of C (it can be powder, liposomal or capsules) every 30-60 min to bowel tolerance (until you get diarrhea which is when your body says it's saturated and had enough). You would then restart it later in the day or next day. Do this for a few days when you are sick. There is a ton of research about high dose vitamin C in helping fight infections.    2. Vitamin D  It’s imperative that our vitamin D levels are optimal as we head into winter. The dosage of D is going to vary based on your actual vitamin D status (if you know it). I like to have people somewhere between the 50-80 range on a blood test (lab range is only 30-100). If you don't know your levels but you have not supplemented with vitamin D recently, and especially if you live in the northern hemisphere, 5000 IU of vitamin D would typically be recommended.  Vitamin D is huge for balancing the immune system which is why it is so wonderful for illness prevention but also to keep the immune system in a place of homeostasis to help prevent upregulations on your own tissues if, or when an infection strikes. Vitamin D should ideally come with Vitamin K so that we prevent calcification of tissues and organs. I use a Liquid D for those who may have issues with fat soluble vitamins and the Vitamin D Supreme capsules for all others.    3. Zinc  This is not a new recommendation. Zinc has been widely talked about online and in the media. However, while it is very beneficial, many people have been taking extra zinc since the start of the pandemic (about 9 month). The issue is that zinc is a mineral and like other minerals, it works synergistically with other minerals. In particular, taking a very high dose of Zinc over an extended period can deplete your copper. That is why I don’t recommend more than 30 mg of zinc generally for prevention (unless you are taking extra copper) and while its safe to double the zinc if you are feeling sick, you are doing this for a short period of time, a week or 2 so that it doesn’t cause an issue with copper.  Note that copper deficiency can potentially lead to more bacterial infections and problems with the blood and even things like aneurysms. A hair test is a great way to measure levels of both zinc and copper. When you get the results, look at not just the individual zinc and copper levels but at the ratio of the 2. Ideally the zinc to copper ratio should be at around 8. If you are lower than 8 you can use more zinc however if you are above 8 you would take extra copper along with the zinc. Even a multivitamin with copper would help.   4. Oregano & Garlic  I love them because they work well and they work quickly. Plus, I typically don’t see many side effects with them. They both have not only anti-viral properties but they are also anti-microbial in general (meaning they can work on bacteria, yeasts and other bugs). The thing to note here is that I don’t recommend these to be taken long term and for general immune support (unless of course you are working on a specific protocol with your p...

The Investigation Resolutions don’t work. In this episode of Health Mysteries Solved, we’re going to explore why and what you should be doing instead.    New Year’s Resolutions Don’t Work We all make them, and most of us fail at them. Or, we have small successes that don’t last. Why? I think there are a few reasons:  Tied to New Years. Most of us only think about resolutions as the calendar rolls over. So, we think about this goal once. And then, we forget it so there’s not much consistency.  Obligation. For many of us, we make these resolutions about things we feel like we should be doing. We don’t think about why we want these things, or if we truly want them.  Wrong focus. We think about the resolution but don’t always put ourselves in a place where we can really feel it happening. We focus on fixing specific health issues and getting to the root of our ailments but not on what we really want and how we want to feel. We focus on what we don’t want instead of what we do want.  The New Year’s Resolutions Replacement I want to share an exercise with you that is much more powerful than the typical New Year’s Resolution practice. This is something I do (and I have my clients do) consistently throughout the year - not just at New Year’s! Do this when you have about 10 minutes in a quiet, comfortable spot where you can focus on your desired future.  Make sure nobody will interrupt you. Don’t do this while driving - this is not something you want to be multitasking! Health Visualization Exercise I’ll explain the process but I highly recommend you listen to the podcast so I can walk you through it.  Have a seat and close your eyes. Take a breath. Take one more. Think about a few things you are grateful for. Even if you’re struggling, find something to be grateful for.  Say ‘thank you’ outloud for each thing you are grateful for. Take your time and allow things to come to the surface.  Think of one health goal.  Think about WHY you want this goal. Consider the potential hardships you will endure if this doesn’t happen.  Visualize your goal as if it's happening right now. Try to really see yourself living in this new state of health. Evoke all the senses in this visualization. Take your time with this - you want to be able to feel this new reality. If negative thoughts arise and you feel like you are questioning this reality, acknowledge them, take a breath, try and feel where in your body you are feeling the resistance and observe it, this will allow the thought to subside so you can return to your full visualization immersion.  Write it down.  Write down what you said, how you felt, and what you were doing. The key is to write it as you see it, as if it's happening right now, not what you would like someday. Be mindful to not write down what you don’t want, you want it in the present and in the positive.  Get motivated. You very likely know exactly what action you need to take, now use the WHY to get motivated to take action. If you’re not sure where to start taking action, write down as many things as you can about all the possible actions and choose one to do.   Year-Round Keep visualizing. Remember this isn’t a once a year empty exercise. To help make your visualization a reality as quickly as possible is consistency. Envisioning your dream is something  you can do as often as you like, ideally each day. Download and save this episode so you can listen to it and revisit your visualization or do it on your own. Really seeing and feeling what you want will help to bring it closer to you.  You my friend, deserve all of the things that you wrote down and I want your dream to become a reality in the coming year. Connect! I would love to hear how this exercise went for you, what you noticed, what happened a few days later and what opportunities come your way. Drop me a line on Instagram or use the contact form on the Health Mysteries Solved website.  I love hearing from you!   Related Podcast Episodes: Beyond Mysteries: Create Your Best Year of Health Investigating Emotional Resiliency with Anat Peri 6 Ways to Improve Your Life When Self-Isolating   Thanks for Listening If you like what you heard, please rate and review this podcast. Every piece of feedback not only helps me create better shows, it helps more people find this important information.   Never miss an episode -  Subscribe NOW to Health Mysteries Solved with host, Inna Topiler on Apple Podcasts, Spotify, Stitcher or Google Podcasts and remember to rate and review the show! Find out more at http://healthmysteriessolved.com   PLEASE NOTE All information, content, and material on this podcast is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Some of the links provided are affiliate links. This means we may make a very small amount of money should you choose to buy after clicking on them. This will in no way affect the price of the product but it helps us a tiny bit in covering our

The Case:  Rachel is dealing with digestion problems, sleep issues, headaches, psoriasis, and rashes.  She’s seen a ton of specialists, including a dermatologist, gastroenterologist, neurologist, and an endocrinologist She tried steroids, acid lowering medications, and a Selective Serotonin Reuptake Inhibitor (SSRI) with little improvement.   The Investigation This battery of symptoms may seem unrelated but I suspected that they were all connected.  My first clue was in her diet - which was not unhealthy but did have one common element that raised my suspicions. It’s found naturally in many foods and many traditional doctors don’t know to look for it - despite the fact that it’s estimated that as much as 17% of the population may have a reaction to it.  Dr. Beth O’Hara is a Functional Naturopath and the owner of Mast Cell 360, a Functional practice specializing in root cause approach to Mast Cell Activation Syndrome, Histamine Intolerance, and related conditions such as oxalates, mold toxicity, and chemical sensitivities.  You may recall that Beth appeared on episode 67 when we discussed a case involving oxalates.  This time we’re focusing on mast cell activation syndrome and histamine intolerance, which I suspected in Rachel’s case.    What is Histamine Intolerance? Most people think of allergies when they think about histamines because antihistamines are taken to deal with the symptoms. However, histamine has a much bigger role in the body than reacting to allergens. Histamine helps regulate estrogen levels, the sleep-wake cycle, acts as neurotransmitter, activates stomach acid and plays a role in digestion. The body can build up high levels of histamines to a point where the enzymes that break down histamine can’t keep up. At this point, it exceeds the threshold causing a histamine intolerance that leads to many different symptoms.    Symptoms of Histamine Intolerance There are a wide range of symptoms and they vary from person to person. Here are the big ones:   Skin irritation Rashes or hives Headaches (even migraines)  Gastro-intestinal issues Inflammation   Causes of Histamine Intolerance There are many things that can push histamine levels over the top including environmental toxins and certain foods. Some of the most common foods that are high in histamines include:  Spinach Strawberries Pineapple Fish (especially tinned) Packaged/processed foods   Click here for a comprehensive list of high and low histamine foods.  In addition to diet and environmental triggers, there are also genetic factors to consider. Specifically the genes that are coded for histamine degrading enzymes like ABP1 and AOC1 that produce diamine oxidase (DAO). Also, Histamine N-Methyltransferase (HNMT) which is another gene with the function of breaking down histamines.  Alternatively, a gut issue where the microbiome is impeding the natural creation of DAO can also cause a histamine overload.    What is Mast Cell Activation Syndrome Sometimes a histamine intolerance is caused by mast cell activation. Mast cells are the frontline defenders of the immune system and they produce histamine. These cells are activated when there is a threat like a virus, bacteria, parasites, mold or toxins. When they find this issue, they surround it with inflammation producing molecules and call to other immune cells to come in and do the rest of the clean-up process. This activation can result in an over-production of histamine. If the body is under constant attack (from toxins or stress), then mast cell activation can turn into mast cell activation syndrome. This can manifest in many ways with a variety of symptoms and can be difficult to diagnose.    Testing for Histamine Intolerance and Mast Cell Activation Syndrome Diagnosing mast cell activation syndrome is to see if there are symptoms involving two or more systems of the body. For example, GI issues, headaches, hives or others listed here. One of the first diagnostic tests is to have the patient take an antihistamine to see if the symptoms are related to histamine. However, you have to make sure that the antihistamine does not have mast cell triggers like dyes or titanium dioxide. The final piece of identifying mast cell activation syndrome is a genetic test showing a positive result for one of the mast cell mediators like tryptase, N-methylhistamine, prostaglandins, or cytokines.   Treating Histamine Overload or Mast Cell Activation Syndrome The most important step is to reduce histamine intake. This is most commonly managed through a low-histamine diet. It’s important to note that foods that are seen as health-promoting, like fermented foods or spinach smoothies, can in fact be quite high in histamines. Eating organic is also important (to reduce pesticide exposure) as is making sure your protein is clean and fresh. In particular, you want wild caught fish that is frozen at sea. Histamines can be elevated in food over time which is why it’s also important not to eat old leftovers (best to freeze them right away instead of leaving them in the fridge).  And, avoid processed foods especially canned foods (including fish and meat).  The next step is to make sure there aren’t any other triggers like mold, parasites, bacteria (including in the gut microbiome), or viruses.  And the final step is to support the body in breaking down histamines. For some this may mean supporting the gut with supplements like DAO  and if needed Betaine HCL, . Dr. O’Hara will also recommend herbal treatments (to patients who aren’t too sensitive) such as Baicalin (Chinese Skullcap) and Perimine (perilla extract) to support the mast cells. Every treatment has to be specific to the individual since the presentation of symptoms and the triggers are often unique to the individual.    Mystery Solved As you can see, histamines can play a role in a multitude of symptoms and this was in fact the case for Rachel.  The first step was to remove high histamine foods from her diet and add a DAO enzyme to break down the histamines.  Just doing this resulted in a significant reduction in her skin irritations and headaches. But, I suspected that the histamine issue was secondary to other imbalances.  We ran an organic acid test and a stool test and saw she had a lot of Candida. She was already eating well and didn’t over consume starches or sugars so we worked on it through supplements. I used GI Microb-X, FC Cidal and

The Case:  Jane has been experiencing dry, irritated eyes for the past 2 years She’s treated them with steroid drops and antihistamines but the problem persists After consulting many doctors and taking tests, there seem to be no answers.    Eye irritations can range from dry, itchy eyes to puffiness. Most people reach for over-the-counter eye drops or antihistamines for temporary relief. If it’s caused by the environment or allergies, this might solve the issue but when it persists - there may be a bigger issue at play.    The Investigation My sense was that another organ was driving her eye issues. I suspected that it actually wasn’t  an eye issue, so to solve this health mystery, we had to look outside the box. And, I knew just who to contact, Dr. Rudrani Banik (Dr. Rani). She’s a board-certified and fellowship-trained Neuro-Ophthalmologist with a functional medicine approach. You may remember her, she was on episode 50.  Dr. Rani confirmed that eye issues aren’t always just about the eyes.    The Eye Thyroid Connection The thyroid is related to the health of your eyes. The receptors on the thyroid look very similar to the receptors that are found on the connective tissue in the eye socket. When there are issues with the thyroid, specifically autoimmune issues, there is the possibility that the eyes can be affected. There are a lot of different eye issues that are related to either Graves Disease or Hashimoto’s (autoimmune issues related to the thyroid).  However, sometimes the eye issues present before the autoimmune issue is detected or diagnosed making the connection difficult to make.    Symptoms of Thyroid Eye Disease The symptoms of thyroid eye issues can start out like many eye issues. For example, you might have dryness, irritation, redness, puffiness or swollen lids. The usual course of action for these symptoms might be to use drops (including over the counter and steroid gel drops), antihistamines or both but if these don’t work, these may be symptoms of thyroid eye disease.  Additional characteristics of thyroid eye disease may include the swelling or puffiness of the upper eyelids especially in the morning with the swelling decreasing through the day. Other symptoms may include chronic redness or a shift in the width of the eye socket. The latter may result in the eyes appearing bigger or wider. There may even be some inflammation causing the eyes to protrude or bulge (proptosis).  If left undiagnosed and untreated, the muscles behind the eye socket can get involved and cause double vision and even vision loss. Note that this does not happen overnight - it’s a severe advancement of the condition but it’s worth noting what can happen if the situation is not dealt with.    Diagnosing Thyroid Eye Disease The most important part of tying an eye issue to the thyroid is to get blood tests.  But, it’s not enough to just test the TSH or T3 as many doctors will do as a thyroid test. Dr. Rani says she likes to get the full antibody panel including TPO (thyroid peroxidase), Tg (thyroglobulin  antibodies), and TSH (thyroid-stimulating hormone) receptor (which tends to be elevated in thyroid eye disease patients).    Dr. Rani also says an eye exam is very important. She measures the lids very carefully to see if they are more open. She also tracks this over time to watch for changes. She’s also looking for congestion in the eye socket, asks about double vision, and checks the ocular motility.  Finally she uses an exophthalmometer to determine how the eye rests within the socket. Sometimes a CAT scan or MRI are required.    Treatment of Thyroid Eye Disease Once the issue has been properly diagnosed, there are several things that can be done to help treat thyroid eye disease including:     Eye Lubrication    Treating eye redness, dryness, and irritation can be done with topical medications (typically drops or ointments). Sometimes patients require medications (antihistamines or topical steroids but Dr. Rani only uses steroids in extreme cases (when vision is at risk) because there is a risk of side effects like developing glaucoma or herpetic infections.      Diet Changes    Certain foods may be triggering thyroid issues (for example, gluten, dairy, and goitrogens like cruciferous vegetables). Avoiding these foods may help.      Avoid Smoke    Dr. Rani says it's really really important to avoid any kind of smoke or fumes. Studies show that people who smoke have a much worse prognosis when it comes to thyroid eye disease, so it’s suggested that they quit smoking and even avoid secondhand smoke. Cooking fumes can even create a problem.     Reduce Stress    When it comes to managing the thyroid, stress is a major factor. Stressful periods can trigger thyroid issues so ongoing stress-management is important.      Selenium    A European study found that selenium (a mineral) can reduce the symptoms of thyroid eye disease. In that study, they used a supplement (100 mcg twice per day) but selenium can also be found in Brazil nuts, eggs, beef, chicken, and pork. Selenium can also be helpful for the conversion of T4 to T3.    Zinc    Zinc is really important for healthy thyroid function and producing hormones. You can take a zinc supplement, eat foods rich in zinc or do zinc lozenges.  Treatment Cautions There are a lot of eye drops for reducing dryness, redness and irritation but Dr. Rani encourages people to read the label. Look specifically for polyvinyl alcohol. It is a lubricant but the pH is not balanced to the eye so it can be very toxic to the surface of the eye and make dry eyes worse. Some brands that Dr. Rani says are free of alcohol are Refresh, Systane, and Genteel.    Who to See - Optometrist vs. Opthamologist Many people aren’t sure about the difference between an optometrist and an ophthalmologist - and who to see if they think they may have thyroid eye disease. Both are doctors but the optometrist is a doctor of optometry (OD) and must go to college for four years and then optometry school for four years. Ophthalmologists are MDs (medical doctors) with four years in school, four years in medical school and then an additional internship and residence (another four years). It’s training in both medical and surgical aspects of the eye. For thyroid eye disease, Dr. Rani says you would want to see an ophthalmologist because you may need to get special treatment which may include surgery.     Mystery Solved  Jane didn’t specifically present with many classic thyroid symptoms, but knowing the connection, I knew I needed to evaluate this further. Comprehensive lab tests revealed that Jane’s TSH, T4 and T3 were completely normal however her thyroid peroxidase antibodies (associated with Hashimoto’s) were 325. Ideally they should be below 35. We didn’t know how long her antibodies had been elevated but the good news was that (unlike many others with Hashimoto’s) her actual thyroid function had not been affected. The eye issues were the first symptom. .With the mystery solved, we knew we needed to address the immune system which was confused and attacking the thyroid and the eyes due to molecular mimicry.    Next Steps  If you heard

The Case:  Lori is 42 and has an autoimmune disease She works in the media and is concerned about her aging skin and wrinkles She’s worked hard to improve her health naturally and doesn’t want to do anything that will trigger her autoimmunity. Lori and I had been working together for months to get her health back on track due to her autoimmune condition. She asked me about how her condition might be affected by potential anti-aging therapies. I’m glad she asked because many doctors or aestheticians who provide anti-aging therapies don’t even think to ask a patient about other health issues. Dr. Raheleh Sarbaziha (aka Dr. Rahi) is not one of those doctors. In her practice, she makes sure to take a full health history before she will recommend potential therapies for skin rejuvenation and wrinkle reduction.  Aging is a natural process and part of that is the degradation of collagen which shows up most visibly as wrinkled or sagging skin.    Better Skin Through Diet Dr. Rahi believes that great skins starts within. You have to take care of the inside before you can expect great results from any external treatment. Dr. Rahi recommends a mostly plant-based diet. She says it’s important to understand how to read a label and to eat whole food.     Supplements for Better Skin Here are the top supplements Dr. Rahi recommends for healthy looking skin: 1. Collagen Since collagen is such an important part of healthy, young looking skin, collagen supplements can help.  2. Magnesium This is one of her top recommendations because it improves the quality of skin but it’s also so important on a cellular level. Most of us are deficient in magnesium so supplementing is valuable inside and out. Magnesium Citrate is a good option. 3. Turmeric This supplement helps decrease inflammation in the body and many skin disorders are a result of inflammation.  4. Fish Oil or Omega-3 A good, clean fish oil can help with healthy looking skin. For anyone who is vega, a good Omega 3 is an option.  5. Prenatal DHA This is something Dr. Rahi takes even though she is not pregnant. Look for brands like Designs for Health or Vibrant Beginning that have 90% triglycerides.   6. Vitamin C Vitamin C is super important in collagen production and it also helps keep your immune balanced. You can take it as a supplement or get it through diet (but likely both).    Micro-needling Micro-needling is a process of making many micro-punctures in the skin using a special tool. This brings the blood to the surface which stimulates your immune system and regenerates collagen production. It’s considered a minimally invasive, very safe treatment that generates amazing results.  It can be uncomfortable or even painful depending on your pain tolerance and the quality of the numbing cream used. Dr. Rahi also says that patients may be more sensitive during menstruation or if you are tired or stressed.  There are a variety of options for increasing the efficacy of the treatment including coating the skin with hyaluronic acid (so that it is injected with each micro-puncture). Other options include adding vitamin C, B Complex or glutathione.  Another popular option is the PRP or Platelet-rich Plasma. This is extracted from your own blood using a centrifuge. Using PRP during microneedling increases collagen regeneration and gives the practitioner the option to localize treatment (for example on deep lines or scars).    PDO Threads PDO threads are small sutures that are injected under the skin to pull the skin back and make the skin appear tighter. The threads themselves degrade over time and are absorbed by the body. There are many different types of threads (smooth, twisted, and barbed) that serve different ‘lifting’ purposes. As a foreign object under the skin, they also trigger an immune response and stimulate collagen production. This treatment is generally not recommended for those above the age of 65 if they have thinner skin.  Dr. Rahi says that it could trigger a response for anyone with an autoimmune disease but she’s never seen a negative reaction.    Radio Frequency Radio frequency treatments trigger an immune response when the frequency is emitted through the skin and causes the dermal layer to heat up resulting in a burn, almost.  There are two options using radio frequency - a sort of probe onto the skin (kind of like getting an ultrasound) and in combination with microneedling (Morpheus8) .  This kind of treatment should be safe for those with autoimmunity because it is simply stimulating collagen production.   Fillers There is the potential for immune reactivity with fillers so be sure to select an informed technician or doctor.  Dr. Rahi also cautions against irreversible fillers, favoring dissolvable fillers instead. This option allows you to dissolve it if you don’t like it for any reason.  Common fillers contain Hyaluronic Acid and BDDE (butanediol diglycidyl ether) as a cross linking agent which can cause an immune reaction.  For anyone with autoimmunity, Dr. Rahi cautions against Volbella, Vollure, and Voluma. The safer options (according to Dr. Rahi) are Juvederm  Ultra, Ultra XC and Restylanes.    Neurotoxins Dr. Rahi says she hasn’t personally seen any autoimmune sort of reaction to Botox, Dysport or any other neurotoxin injectables. She has heard reports of people developing a resistance to specific neurotoxins like Botox after extended use (6-10 years).   Next Steps  In this episode, we outline many options for anti aging treatments but depending on your body and your immune system, some are more natural than others and therefore can be safer than others, especially for those who have autoimmunity and are more sensitive.    Happy Ending Lori and I discussed everything in detail and opted for microneedling with vitamins as well as doing the PRP injections with her own platelets. The great thing about these treatments is that there are no added toxins or chemicals but they do actually work! Lori found her skin to look much better and smoother after 6 months of treatments.    Eliminating Health Mysteries For Lori we were able to find a way to help her age gracefully without triggering an autoimmune response. Could one of these options be what you or someone in your life is looking for?    Links: Resources mentioned Thanks to my guest Dr. Rahi. You can connect with her here through her website https://doctorrahi.com/ or on Instagram.   Suggested Products: Vegan ‘fish’ oil  ...

I recently opened the door to questions about thyroid conditions and Hashimoto’s on my Instagram page. And, wow, was I flooded with really great questions. In this episode, I answer as many as I can.    The Question - How do you Shrink Your Thyroid Nodules? This was the question I got the most from my Instagram followers. Before I answer, I want to clarify a few things. There are many different types of growths on the thyroid. Many people confuse enlargement of the thyroid with nodules or inflammation. If the thyroid is enlarged in one spot, that is a nodule. However, if the whole thyroid is enlarged it’s either a goiter or thyroiditis. A goiter is caused by iodine deficiency (uncommon in the US), consumption of too many goitrogenic foods, or thyroiditis. This swelling is often painless (pain may indicate that inflammation is from a virus).  Goiter growth is fed by a high TSH (Thyroid Stimulating Hormone) and also by high hCG (human chorionic gonadotropin) which is present during and after pregnancy. Eventually the hCG will go back down but if the TSH level is not treated, it can continue to feed the goiter and it will continue to grow.  The first step in reducing a swollen thyroid is to get TSH levels in balance and to reduce goitrogenic foods.  As for nodules on the thyroid, these could be solid or cysts filled with fluid. About 50% of people have these and many are benign. Someone with Hashimoto’s may experience nodules during a flare up. However, it’s important to have them checked because they could lead to thyroid cancer. The good news is if the nodules are due to Hashimoto’s, addressing the root cause of Hashimoto’s can help shrink the nodules as well. For more on this, refer to past episodes 32 - Solving the Autoimmunity Mystery, and 68 - Ask Inna: Hashimoto’s Questions.   The Question - Do people with Hashimoto’s have a compromised immune system? This is a question that has popped up a lot more since the start of the pandemic. People want to know if having Hashimoto’s means your immune system is weakened.  Inna’s Response  This might seem logical but it’s actually the opposite.  Hashimoto’s makes the immune system hyper-vigilant. The problem is that the immune system is confused so it’s extra-active. But this extra activity means that it attacks your own tissue - in this case, your thyroid. So, it’s not weak in that sense but because it’s so hyper-vigilant and attacking your tissue, it can actually weaken its response to bacteria and viruses.    The Question - My antibodies are still high. Is there something else I should look at? This question came with quite a bit of backstory. She explained that she had switched from taking just Synthroid (a prescription synthetic thyroid hormone replacement) to adding Cytomel. However her hashimoto antibodies continue to be high despite adhering to the autoimmune protocol (AIP) diet (with the exception of eggs). She wondered if the eggs could really cause that much of an issue. An ultrasound also revealed that she has two nodules on her thyroid. So, the real question is, what’s the root cause and what else can she do? Inna’s Response  Finding the underlying cause can be tricky. It seems like she’s already looked at the food angle by doing a mostly AIP diet. It is possible that the eggs are a trigger because every person is different but it’s hard to say. A really good food sensitivity test (like the comprehensive panel test done at Vibrant America), and find out conclusively if eggs are an issue for you.  After that, you want to make sure you look for other underlying causes like stress, infections, and toxins. Keep in mind that you want to give new medication combinations a couple of months to shift your antibody response.    The Question - My TSH levels are very erratic as is my weight gain. What are the best diet plans, supplements and essential tests? Inna’s Response  In this case it sounds like it may be Hashimoto’s and the swings are caused by flare ups. TSH can go up and down erratically with Hashimoto’s.  For tests, you want to make sure to get a TSH a total T for the total T3 free, a T4, free T3, reverse T3 and (very importantly) both thyroid antibodies for Hashimoto’s - thyroglobulin and thyroid peroxidase.  As for the diet plan, the best one to start with is the AIP plan where you take out grains, dairy, nuts, eggs and processed foods. If this feels too restrictive at first, you can start with removing gluten and dairy. You should also look at underlying causes like infections, toxins and stress.   The Question - I’ve been diagnosed with Hashimoto’s but my tests are now normal and I don’t have any symptoms. Do I still have Hashi’s? This Instagram follower has seen her test results move into normal range lately with TSH at 1.5 and antibodies consistently below the threshold of 35 (from 17 to 34). And, without any mood or energy symptoms it has her feeling like she’s in a gray zone.  Inna’s Response  The answer here depends on when and how the diagnosis was made. Look back at your blood work and see that original test that led to a diagnosis. Were your antibodies actually high at the time? Or, did your diagnosis come from an ultrasound? Some practitioners assume Hashimoto’s when they see nodules which is not always an indication of Hashimoto’s. This can lead to a misdiagnosis.  If the diagnosis was correct, antibodies in the normal range does not mean that your Hashimoto’s is cured per say because technically once the autoimmune is there, it will be there, but it would mean that it’s in remission and what you are doing is working so keep up the good work.   The Question - What could cause T4 to convert to reverse T3?  This question is a bit complicated for anyone not familiar with how the thyroid works, but essentially T4 normally converts to T3 but in this case, it’s converting to reverse T3.  Inna’s Response  The biggest thing here is stress and inflammation. Stress can come from emotional stress (our thoughts). It can also be physical, for example if you have any type of underlying infection (like Epstein-Barr Virus, Candida, or a parasite). Another possible cause might be food or toxins.  You want to find that root cause but while you’re investigating, I do find taking Phosphatidylserine is helpful. I use PS 150 from Designs for Health which is a soy-free formula. It helps bring down cortisol and lowers reverse T3. I usually suggest people take two capsules around bedtime.    The Question - How can I lower my TPO (Thyroid peroxidase)? There was a lot more to this question, so I wanted to share exactly what she wrote, “I have Hashi's. My naturopath has patiently and skillfully supported my thyroid, and other hormones, over the past two years to the point where I haven't needed any T4 or T3 for months (steady labs)! Yet, my system is so reactive, daily. I feel like I'm on the edge of hypo/hyper symptoms. And my TPO is still 75-100...? Is there anything I can do to help lower it? I'm on a dialed-in, wholefoods diet (lots of intolerances). Inna’s Response Looking at diet is definitely key here. You mentioned that your naturopath supported your thyroid and your hormones but have you supported the rest of your system? Dealing with food intolerances isn’t just about removing those foods from your diet. It’s good that you are but have you looked into the underl...

The Investigation Have you ever read a crime novel or a mystery where the main character or detective gets distracted by a random clue only to discover that it had nothing to do with what actually transpired? They spend all kinds of time and energy trying to solve a clue because they can’t let it go? As a health mysteries detective searching for the root cause of an issue, I look at all of the different angles to get to the bottom of it. Sometimes that means chasing a dead-end clue. When it comes to solving our own health mysteries, it’s easy to do this but it is possible to overthink, over-analyze, and over do it.  We may even cause more problems trying to find unnecessary answers. In other words, we get in our own way.  Common Health Scenario Does this sound familiar? You’re feeling okay and then one day a symptom pops up. Perhaps it’s a new symptom, or it may be a flare up of a symptom that comes and goes.     When it happens, your mind turns to curiosity, worry, or even fear. What did I do wrong? What did I eat that I was not supposed to? Where is this coming from? How do I make this go away? What if it never goes away? I’ve been there!  More times than I would like to admit.  For me, those thoughts and feelings come from the fact that I always like to know (fueled by that universal human need for certainty).  For some, the need to know is more pronounced - I’m one of them. I like to know. I want to know what’s happening and what might be coming. Sometimes I can’t help it! I guess one may say I like to control stuff. And while it’s really important to try and figure out which things come from where, there is a fine line and we can all sometimes flop over to the other side.    The Dangers of Responding to Every Symptom Don’t get me wrong, I’m not saying we should ignore these symptoms. But, realize that these first thoughts come from fear and anxiety which brings in stress. Stress and anxiety upregulates the nervous system. When the nervous system is elevated it is very hard for the body to have enough energy to do what it actually knows how to do --  HEAL.  If we indulge the fear and anxiety, it breeds stress which makes it harder for the body to naturally deal with the issue. In other words, we get our own way of healing!  I’m not saying ignore these symptoms but know that there is a fine balance. I’m not saying I don’t try to figure things out but at the same time it’s important to be mindful of the thoughts that you have, where they come from, and when they elevate stress and trigger the nervous system into a response.   Mindful Response to Troubling Symptoms If you do start to not feel well or experience symptoms, pay attention to your thoughts in that exact moment. If your first thought is, ‘oh no, what’s happening?’take a breath and just acknowledge where you are in that moment. See if you can feel your body. Rather than question things that you may not have an answer to in that exact moment, acknowledge what is happening in the body. Feeling the body can mean different things for different people. You might get in touch through breathing, feeling energy, or just feeling the feeling of not being well without judging.  Doing this simple exercise will calm the nervous system. Once you’re calm, the body is going to have more energy and resources to start to do what it needs to do. By practicing mindfulness, YOU will be able to use your mind and brain to think more clearly and gain answers from a place of calm rather than anxiety.  After you feel your body and breathe (preferably through your nose) park the thoughts about where things came from and shift to solution-based questions. What can I do in this moment? What can I be grateful for in this moment?    Make Choices that Reduce Stress If you’ve listened to the show, you know how often stress plays a role in resolving a health mystery. Stress affects everything in the body. We often forget that our thoughts and the questions we ask ourselves can trigger a stress response.  Sometimes these thoughts are fleeting and we don’t even have time to catch them before they create stress. So, when I talk about getting out of your way in healing, what I mean is, be aware of the questions you ask and catch them in that moment so they don’t create more stress and stop your healing.    Shifting Worries to Positive Thoughts I just actually experienced this personally the other week. It is three weeks postpartum and I started to feel feverish. I didn’t have many other symptoms and I’m not used to feeling feverish for no apparent reason - which caused me to question why I was feeling this way. I caught my train of thought - almost right away (I’ll admit to a few alarmist worries!). Once I caught those thoughts, I was able to reverse them and ask myself questions that create more power rather than fear. If you ask yourself questions, your brain will find answers to them (even if they are not true - we’re just wired to find an answer).  By changing the questions I was asking (and having them come from experience instead of fear or anxiety), I was able to find positive answers and avoid creating a stress response.  Next time you find yourself in a situation where you are spiraling and asking yourself these worry-based questions, notice it, stop, and see if you can reframe the questions so that the answers are more positive. For example, ask yourself what you could do right now or if you have experienced this feeling before and had a positive outcome. Once you do that, you can restart from a calmer and better place.    Practicing What I Preach I love being home with my newborn and 4 year-old but it is a lot on top of continuing to run my practice in some capacity and publishing this podcast. I found myself experiencing stress. I do have an autoimmune condition and postpartum is a time where anyone with autoimmunity is more vulnerable. So, I took a moment to acknowledge these feelings and instead of asking how I was going to deal with it all (which would have induced more stress), I asked, ‘what can I do to reduce my stress?’  So, I decided to change my podcast schedule to every other week for the next little while.  I wanted to let you know so that you don’t worry when you don’t see an episode from me next week. I’m not going anywhere! But, by going to every other week, I can provide you with the same quality content while being true to myself, take some necessary time for myself and my family, and keep my nervous system calm.    Eliminating Health Mysteries Could checking your mental and emotional response to symptoms be a part of the solution for you or someone in your life? Share this episode with them!   Related Podcast Episodes: Investigating Emotional Resiliency with Anat Peri An Underlying Cause of Autoimmunity and Inflammation w/ Dr. Don Wood The Case of Always Feeling Tired w/ Dr. Deborah Matthew   Thanks for Listening If you like what you heard, please rate and review this podcast. Every piece of feedback not only helps me create better shows, it helps more people find this important information. Never miss an episode -  Subscribe NOW to Health Mysteries Solved with host, Inna Topiler on Apple Podcasts,

The Case:  Elody is not feeling well. She has aches and pains as well as digestive issues. She also has dull hair and skin.  She read about the benefits of an alkaline diet and started taking baking soda and drinking alkalized water but it made her feel worse.    The Investigation There are many studies that support having a more alkaline diet and encourage people to support this diet with sodium bicarbonate. On the surface, it might seem like a good idea. I suspected Elody was on the right track trying to adjust her pH levels but I also knew the mystery ran a bit deeper than that.  To fully understand the intricacies of finding the perfect internal pH balance, I’m excited to welcome one of the most respected experts on the topic.  Dr. Russell Jaffe has been searching for answers in health care (not sick-care) for the past 30 years. In his global search for insights, he’s developed a deep understanding of the importance of measuring and correcting the body’s pH levels.    The Role of pH in Health The body’s pH levels are reflected in the venous and arterial blood, and in the cells themselves. The range of pH is broad (0-12) but the healthy human range is just on the alkaline side of neutral. A chance in pH by as little as 1/100 of a pH unit can have a profound effect on human health. So, even tiny changes in pH can result in significant shifts in how well we feel. Staying inside the healthy pH range is getting harder and harder in our modern culture.  Does Taking Baking Soda Help Your pH Levels (by Increasing Alkaline Levels)? Dr. Jaffe says the science makes sense but in practice, this is a silly approach. Taking bicarbonate, sodium bicarbonate, or potassium bicarbonate will disrupt the natural (and necessary) acidity of the stomach. This can lead to serious digestive issues.    The Healthy Way to Alkalize the Body  Dr. Jaffe explains that the only way to biologically alkalize the body is to: Take in minerals, particularly magnesium and  potassium in ways that  the body can absorb and retain Reduce the metabolic acid production by reducing toxin exposure, reducing stress (and distress) levels, and improving your nutritional competence.    Symptoms of Low pH Levels There are a variety of symptoms that could indicate a low pH (below 6.5) including feeling stressed out, hopeless, or helpless. Fatigue, dehydration, and poor digestion can also be symptoms. Even a desire to drink alcohol can be an indication of a low body pH.    Symptoms of High pH Levels Being over-alkaline has negative health effects too. Being in this state for an extended time is called catabolic illness. In this state, the body starts to use amino acids for energy which means the body starters to break down lean muscle to use as fuel. This produces extra ammonia which ends up in the urine. This stress-related disorder is reversible if you are proactive in restoring the neural hormonal immune defence and repair, and digestive competencies that have been eroded.    Testing Your pH Levels It can be difficult to tell if you’re pH is out of balance (too acidic or too alkaline) without testing. Testing does not require a lab. Dr. Jaffe suggests doing a daily pH level test first thing in the morning and keeping a log to track your balance. The test is a urine test that can be done at home. Dr. Jaffe recommends testing your first urination of the day by peeing on a pH paper strip or dipping the strip in a clean cup of urine.  The strip will change color. If you have an excess of metabolic acids, your pH will be below 6.5 and the strip will turn a sandy-red. If you are in optimal range (6.5-7.5) the strip will turn green. If you are above 7.5 consistently, you may have catabolic illness which should be addressed.  Dr. Jaffe recommends using the 5.5-8 range strips because that’s the biological pH paper.    Restoring the pH Balance The best way to reset the body’s pH levels is through diet. Here is a chart that identifies foods that can help shift the balance. While alkaline water may seem like an easy and healthy way to increase alkalinity, Dr. Jaffe says that food is a better choice. Select foods that you can digest, assimilate, and eliminate without immune burden. And, support your diet with magnesium.    The Role of Magnesium in Balancing Cellular Acidity and Alkalinity Magnesium is a mineral that amplifies hormonal signals. It is required by the body to balance out calcium, maintain healthy alkaline levels, and keep the mitochondria battery charged up (which is necessary for cells to process optimally). Almost all Americans have a relative excess of calcium and an absolute deficiency of magnesium.     How Much Magnesium Should You Take? There are a variety of different supplements on the market that all say ‘magnesium’. Some have so little bioavailable magnesium that they are not worth taking. Dr. Jaffe recommends taking a good quality magnesium (225 milligrams) along with a teaspoon (1300 milligrams) of choline citrate 2 - 5 times per day. He doesn’t recommend doubling the dosage and taking it fewer times a day as you will hit your maximum threshold.    Mystery Solved The first thing I did for Elody was to stop the baking soda and alkaline water. We also shifted her diet to be more alkaline by lowering the heavy meats and starches and added in more green veggies (avoiding spinach). And, we made sure to keep her diet clean and move away from processed foods.     A hair analysis revealed that her magnesium was low and the morning urine testing showed that he pH was too acidic. After 4 weeks, she started to feel better so we added 450 mg of magnesium buffered chelate per day in divided doses and she took that with choline citrate like Dr. Jaffe spoke about.  It took another 4 weeks for her to see a difference in her urine strips but then they finally shifted from a more yellowish to a greenish color which is where we want to be. At that point, she really started to notice a difference. Her energy was better, her stomach stopped hurting and her skin had a new found glow.   Next Steps  We still needed to support her gut because while her stomach aches were better, she still had gas, bloating, and irregular bowel movements. We did a stool test and saw some bacterial overgrowth and also low stomach acid. We supported her gut biome with GI MicrobX and Micro-Gone along with Tricycline to kill off the bugs and used Betaine HCL to help balance her stomach acid.    Happy Ending After the stomach cleanse and support, her digestion improved even more. She no longer felt gassy and bloated and her bowel movements were much more regular. She and I were both thrilled.   Eliminating Health Mysteries For Elody we were able to find that missing piece of the health puzzle and help her regain her health. Could this be the missing clue for you or someone in your life?    Links: Resources mentioned Thanks to my guest Dr. Russell Jaffe. You can connect with him through his

The Investigation Last week I shared with you what I eat to stay healthy because I get asked the question so often. The other thing people want to know is what I use around the house and my personal care products. With so many things out there, its hard to know what is healthy and what is a fad, I get it! I know that in our quest to find clean beauty products and clean cleaning products, it’s not uncommon to find products that just don’t quite do the job. So, when I find products that are clean AND work, I’m happy to share them. Here’s what I’m using right now.  Skincare I struggled with bad skin and acne for such a long time so finding clean beauty products that worked and didn't make me breakout was a challenge. I recently had Dr. Trevor Cates on the show (episode 54). She has a fantastic line of skincare products under her moniker The Spa Dr. that I really love. I use the anti-aging serum, the oil, and the antioxidant moisturizer. If you decide to give her products a try, use the promo code INNA15 to save 15%.  Bodycare There are a lot of good, clean options these days. I used to use Suzane Sommers and I found it to be very clean and natural. Recently, the The Spa Dr started making a body wash and body lotion and I loved those so i switched to those as well.   Oral Care I recently had the opportunity to interview Dr. Kourosh Maddahi DDS on the show (episode 71). We talked a lot about oral health and the important microbiome of the mouth. After that show, I started using his line of oral care products called Lumineux Oral Essentials. I use the toothpaste and the mouthwash which do a great job of keeping my mouth clean and fresh without destroying my oral microbiome. If you decide to try his products out, be sure to use the promo code INNA15 to save 15%! Haircare I’ve found a few good products for my hair that are clean and natural. I usually rotate between three different brands. I like Belegenza. I use the Illustrious shampoo and the daily conditioner. I recently also tried the haircare products from Monat (you have to sign up to get them). These products are not organic but are clean and do a great job.  The third product I use is by Hairstory. It’s different because it doesn’t lather the way a shampoo does but it is natural and it does help the hair maintain it’s moisture.  Sun Screen There are two kinds of sunscreens on the market - synthetic and chemical ones with ingredients like oxy benzene. These absorb into your skin and can cause free radical damage - which is not good. The other kind is a mineral sunscreen which is much safer and the one I recommend. The active ingredient is either titanium dioxide or zinc oxide. Some people complain because the mineral sunscreens sit on your skin and can appear like a white film but they are much safer. The brand I use is Babo Botanicals. Their spray option is called Sheer Zinc and has an SPF of 30. I find it rubs in pretty well. I use it on my face and body. Deodorant There are two brands of deodorant that I rotate between - Native and Schmidt’s. Both of these are natural and do not contain aluminum or zirconium. Schimdt’s does have a little bit of baking soda which can be an irritant for those with sensitive underarm skin. This is why I rotate but both work really well.  Cleaning Products  It’s so important that we make sure that the things we use to clean our home are not toxic. Even though we are not putting them on our skin, we are still touching the surfaces and breathing the air. I use an all-purpose cleaner, granite cleaner, toilet bowl cleaner, and kitchen sink cleaner from Better Life. I first saw this brand when they appeared on Shark Tank about 5 or 6 years ago and I’ve been using them ever since. Unlike some other natural cleaners, Better Life does not leave any residue and I find the scents really nice.  Baby Wipes I don’t just use baby wipes for the baby! My favorite ones are Water Wipes because they are mostly water with just a little bit of grapefruit seed extract which is a natural preservative. They don’t feel greasy and they work really well. I know a lot of my patients with digestive issues who have to go to the bathroom a lot (including those with Crohn’s or Colitis) really appreciate that these wipes keep them clean without the irritation toilet paper might cause.  Laundry Detergent  I use Schmidt’s laundry detergent. I find it works really well, it creates enough suds to get the clothes clean but it’s also natural. And, it has a nice, gentle smell that’s not too overpowering.  In the Kitchen I’ve found it’s difficult to find food storage containers that are glass and have glass lids. However, I think the plastic-lidded glass containers are okay because the food doesn’t really touch the plastic. When it comes to cooking, it can be a real challenge to find safe pots and pans. I want to avoid the non-stick pans because they contain the chemicals (like PFAS - per- and polyfluoroalkyl substances) that break down and get into the food. These chemicals can persist in the environment and your body for decades. Stainless steel is great but the food does get stuck.    I use the green pans but I don’t totally love them. I also have a cast iron skillet which is great, but I have seen people get too much iron in their bodies when they use these exclusively to cook all their meals. So, I am still on a hunt! Eliminating Health Mysteries Surrounding yourself and your home with healthy, clean products is one of the ways to reduce your chances of developing a health mystery of your own. And, the best way to find great products is to share which is why I’m happy to tell you what I’m using right now. If you have a product that you love to use, I’d love to hear about it. Please email me with your suggestions!  Links: Suggested Products The Spa Dr.  Lumineux Oral Essentials Belegenza  Monat  Hairstory Babo Botanicals Native  Schmidt’s Better Life Water Wipes Related Podcast Episodes: The Dangers of Ignoring your Mouth’s Microbiome w/ Dr. Kourosh Maddahi, DDS

The Investigation As a clinical nutritionist, many people email me asking me what I eat to stay healthy. They want to know how I stay gluten and dairy-free without falling off the wagon and how I keep things interesting with meal ideas plus all about which supplements I take.  I’ve gone through my share of health challenges (and had a health mystery or two as well) and had to get to the root of my problems to regain my health. My diet has been a big part of what put me on the path to where I am today which is being able to thrive after all those struggles. So, in this week’s episode, I’m revealing some of the things I eat as well as some foods and brands I have found that can make eating a clean diet delicious and fun. I guess you could say I’m flipping the investigation around to me.    Starting My Day One of the things I try to do each day is a short, intermittent fast. So, I usually don’t have food in the morning until 12 hours has passed since I ate the night before. One of my favorite ways to start my day is a peach smoothie (see recipe below) that includes Whole Body Collagen, and maybe a gluten-free Paleo Waffle from Birch Benders with some almond butter.  My son Jake loves oatmeal muffins (see recipe below) in the morning and sometimes I’ll enjoy one or two myself. When I do, I like to add some fat and protein to make sure to balance my blood sugar. This might be a collagen protein drink with flavoured protein by Paleo Pro or Pea protein.  On other days, I might make protein pancakes (see recipe below), some eggs with veggies or baked sweet potato slices.    Lunch Time (on a Tight Timeline) My lunches tend to be quick. A lot of time I have a salad (I cut up the veggies ahead of time). I usually include a protein like chicken, turkey, shrimp, or salmon (make sure they’re clean and don’t contain nitrates). I also like to include a carb like lentils, black beans or kidney beans that I’ve made in the Instapot ahead of time once a week. You can use canned beans (make sure they are BPA free cans) but the pressure cooker destroys lectins (those can be an issue for those who have autoimmune diseases) so that is why I love using the pressure cooker. If you have to buy canned beans, Eden Foods  actually pressure-cooks their beans before canning them so you get the lectin-reduced benefit with them.  Sometimes, I’ll do a sweet potato for the carb or I also like the Siete Tortillas which come in a variety of flavors and are actually grain-free. They have ones made with cassava flour, almond flour, cashew flour and chickpeas, very yummy! Simple Kneads Bread is also a very tasty gluten free bread option (they’re also yeast free) that is clean and delicious. It does contain grains but if you are ok with grains, its one of the best gluten free breads that I have found recently.   Snack Time I like coconut yogurt because it’s dairy free and I like the So Delicious brand, specifically the unsweetened vanilla which I mix with some Paleonola Granola.  Or, I might do fruit and nuts, hummus and veggies, or a protein drink similar to my breakfast smoothie.    Dinner  I like to balance my plate with a protein, a veggie and a starch. An example is to have baked chicken (I do the whole chicken early in the week so I have chicken for lunch the next day) or add a homemade BBQ sauce (see recipe below).   Another favorite in our house is tacos. We saute grass-fed beef or turkey and we love to use the Seite tacos (they have hard and soft shells) because they’re super clean. We load up the tacos with veggies.  We also like to grill wild-caught shrimp and put it over zucchini noodles in a vegan pesto sauce from Gotham. Or, we might have beef stew, turkey thighs or burgers with veggies.    What I Drink A lot of people want to know about my water. I don’t recommend tap water. We have filtered water but because we are on a well and the house didn’t have good filtration before we moved in, I worry about what is in the pipes and so we actually subscribe to Mountain Valley Springs which is a water service that delivers clean water in glass jugs.  Its a great option if you are looking for delivery and trying to avoid plastic bottles which I really recommend. For others, I recommend a 7-stage reverse osmosis water filter if you are able to install it under your sink. If you live in an apartment or are not able to install under the sink, a great counter top option for reverse osmosis is AquaTru.    My Supplements Regimen Over the years, I have taken a variety of supplements based on what my tests indicated I needed. My supplement regimen is always changing (and it did while I was pregnant for sure).  Most of the time, I take fish oils - specifically, OmegAvail Ultra from Designs for Health and I also take two krill oil gel caps called XanthOmega from Designs for Health.  Whenever I do a hair test, I am always low on magnesium so I also take the Magnesium Buffered Chelate from Designs for Health. Lately, I’ve also been taking a lot of extra vitamin C and I rotate between the Stellar C  and the C+ BioFizz (both from Designs for Health) to support my immune system as well as Zinc a couple of times a week. At bedtime (well away from when I take my other vitamins), I also take some Tocotrienols and Glutathione to balance my immune system (which is important for me because I have Hashimoto’s).   In addition, I take a vitamin D (dose depends on my lab tests), probiotics (I rotate between the Ortho 100, Ortho-Biotic, and ProBioMed.  And finally, I take pancreatic enzymes and Betaine when I have a meal that's a little bit bigger or contains a little more animal protein.    Final Thoughts I hope this episode helps you discover some new food choices and motivates you to ...