If you've never tried good, quality bone broth tea you are in for a real treat. Bone broth has so many health benefits! It's -full of protein -has gut lining healing properties -hydrates -can boost the immune system -supports joints -provides some electrolytes -can boost skin health So who's ready for a cup o' broth? You can cook up your own bone broth or buy some at the store. Look for quality brands like Kettle & Fire, Epic, Bonafide, or any brand with 9g+ protein per cup and no added salt or sugar. There are several powdered forms on the market that work, too. If you have plain chicken bone broth, here's a quick, delicious way to jazz it up and make it irresistibly tasty. 1-2 Tbsp grass-fed ghee (avocado oil works in a pinch) 1/2 tsp dried ginger (2-3 Tbsp fresh grated if you can swing it) 1/4 tsp tumeric powder 1/2 tsp cinnamon 1/2 tsp fennel seeds 1 Tbsp Dr Braggs liquid aminos 1/4 tsp redmond salt (or salt) 2 c chicken bone broth Instructions: In a sauce pan, over low-med heat, melt ghee (or heat oil). Stir in the spices and quickly, carefully pour the broth, while continuing to stir. Once all the spices have absorbed, add in the liquid aminos and salt. Simmer for 3-5 min and enjoy.

Golden milk is comforting, anti-inflammatory and delicious. It's one of my favorite drinks on a chilly day. There are multiple versions out there, I've tweaked it to my personal liking. Feel free to play around with the seasonings and find your perfect combination. Ingredients: 1/2 c water 1 c milk (I use unsweetened almond milk) 1/4 tsp tumeric 1/8 tsp cardamom (all-spice works too) 1/8 tsp cloves 1/4 tsp cinnamon 1/8 tsp ginger 1/16 (a good pinch) vanilla bean powder pinch of black pepper 1-2 tsp honey or maple syrup (optional) 1/4 tsp ghee or coconut oil In a sauce pan, add first 9 ingredients and stir over low heat. Bring to a simmer and allow it to simmer for 5-10 min. Pour into your favorite gorgeous mug and add the maple syrup and coconut oil/ghee. If you're feeling extra fancy, use an immersion blender to create a frothy top layer.

You may know someone who uses insulin or has talked about having "blood sugar issues". But did you know insulin is a hormone? A major one at that. It plays a crucial role in how our bodies manage blood sugar, but many people are unfamiliar with this vital hormone and its functions in the body. For women struggling to lose weight, particularly during the perimenopause or menopause stage, this is a crucial area of focus in order to see success in the battle with the scale. For women with PCOS (poly-cystic ovarian syndrome) or infertility, insulin’s dance with blood sugar can often be the hidden gem that can unlock hormonal “balance” and jump-start infertility. Whether you're already dealing with diabetes, or simply want to learn more about your health, this blog post will provide you with a comprehensive overview of insulin, its significance, and how it affects your well-being. What exactly is Insulin? Insulin is a hormone, you know one of my FAVORITE topics! It is produced by the pancreas, a gland located behind your stomach (on the middle, upper part of your abdomen for those curious, just behind the stomach where the ribs meet at the center of your chest). It serves as a critical messenger in the body's metabolic processes. Did you catch that word…metabolic; as in, the body’s ability to utilize the food you eat and translate it into energy. It’s kind of a big deal. Insulin's primary role is to regulate the amount of glucose (sugar) in your bloodstream, ensuring that your cells receive the energy they need. Like Goldilocks, your cells want just the right amount of sugar at a very particular rate. Too little and you lose function, too much and you lose function. The key is finding the right level of insulin to keep the right amount of sugar moving into the cells. It’s a fine balance. How Does Insulin Work? 1. Glucose Absorption: short summary--eating triggers insulin release. Long version: After you eat, your mouth (saliva), stomach and small intestines all work to break down carbohydrates into glucose (aka sugar or quick energy), which is then released into your bloodstream. Elevated blood glucose levels raise the alarm for assistance from the pancreas and trigger the release of insulin. This is referred to as a “sugar spike”, followed by the insulin spike. 2. Cellular Uptake: Insulin acts like a Mario transport tube that helps sugar go from bloodstream into your body's cells. Jumping through the insulin transport tube, the sugar goes thru the cell membrane wall—remember high school biology, allowing the cells to access and be able to use this quick energy. (Raise your hand if you just heard the Mario transport sound effect). This process provides cells with the energy necessary for their functions. Functions like creating new DNA, new cells, cleaning up “cellular debris” and repairing cellular damage. 3. Storage: Excess glucose is stored in the liver and muscles as glycogen, a form of stored energy. However, when these spaces get overrun like a hoarder’s garage, the body will divert this storage to the adipose cells (aka fat cells). Think of it as your airplane being diverted to the middle of Nebraska, when you were meant to go to Maui. Yea, it’s no good. When blood glucose levels drop between meals (or during times of fasting) or during physical activity—when those muscle need energy, the stored glycogen is converted back into glucose and released into the bloodstream to maintain stable blood sugar levels. Otherwise known as, “burning” fat. This is the good stuff when done properly and in a controlled approach. The wild rollercoaster of sugar crashes and insulin spikes can backfire on you by raising cortisol. 4. Turning on/off the “burn” switch: When insulin goes up, the body stores energy. When insulin is low, the body burns energy. The goal... keep insulin levels stable. AWLAYS. 5. Cortisol: As insulin goes up, glucose crashes which can make the body hit the "panic button" or begin to be stressed. By the same token, constantly elevated blood sugar levels can always set off the panic button. If there are chronic, underlying inflammatory issues in the body (or long-term external stressors) the stress response will trigger the production of excess glucose and insulin; which can cause elevated levels in the bloodstream and create a “cell resistant” pattern. It becomes a vicious cycle. Insulin and Diabetes Diabetes is a chronic condition characterized by the inability of the body to: - effectively produce insulin (Type 1, insulin-dependent) -use insulin (insulin resistance) -the cells inability to accept more glucose OR -the liver producing excess sugar due to cortisol and eating in a way that spikes insulin, rather than sustained levels In any of these situation the cells do not get the energy they need and may not respond to insulin signals, resulting in dysfunctional blood sugars and the brain sensing stress. There are two primary types of diabetes: 1. Type 1 Diabetes: In this autoimmune condition, the immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. People with type 1 diabetes require daily insulin injections or an insulin pump to manage their blood sugar levels. 2. Type 2 Diabetes: This form of diabetes typically develops in adulthood and is often associated with lifestyle factors like poor diet, sedentary behavior, and obesity. It can also be associated with hormonal disruptions like PCOS or a drop in estrogen during perimenopause/menopause! In type 2 diabetes, the body’s cells becomes “resistant” to insulin OR the pancreas may not produce enough to meet the body's needs. Treatment may involve lifestyle changes, oral medications, or insulin therapy. It is often reversible, which is super cool. 3. PCOS + fertility + perimenopause: for women, insulin is also a major player in ovarian function and health. High insulin levels stimulate specific cells in the ovaries to produce more androgens (or “male” hormones) which can throw off many other hormones and create issues with things like facial hair, acne, oily skin, infertility/poor ovulation, sleep, mood and weight. It’s a real riot, for sure. The Importance of Insulin Management Proper insulin management is critical for everyone!! As long-term, uncontrolled insulin and blood sugar levels can lead to serious complications, including heart disease, kidney problems, nerve damage, and vision issues. Here are some key points to consider: 1. Balancing Insulin: Everyone knows how much sugar is in most foods, we know how much some foods may raise the the blood sugar (glycemic index) BUT, what many do not know is that not all “low glycemic foods” are equal. One example, red meat was found to elevate the insulin levels, but did not illicit a glucose spike. This is newer research being presented and updated regularly, known as the Insulin Index. 2. Balancing Blood Sugar: Regular monitoring of blood sugar levels and adjusting insulin doses as needed is essential for maintaining stable glucose levels. Check out the Glycemic Index to see how your favorite foods may impact your blood sugar. Reaction to glucose intake can be genetically influenced. Some may spike higher with honey vs maple syrup, while others may see a higher spike the opposite way. If you’re interested in learning more about your personal response to glucose intake, you may consider a continuous glucose monitor. 3. Diet and Exercise: Eating the right proportions of healthy fats, proteins and fiber at every meal can go a very long way in keeping blood sugar levels stable. Taking a short 10 min walk after meals in an easy way to help boost glucose usage and stabilized blood sugars, too! A balanced diet (which means your protein, healthy fats and carbohydrate totals are in the right ratios) and regular physical activity can help improve insulin sensitivity and reduce the need for medication in type 2 diabetes, by increasing the muscle cell demands for glucose. As muscle cells require and burn higher amounts of glucose and will for hours after exercise. This is why building and maintaining muscle mass is crucial as we age or seek hormonal balance. 4. Supplements/Medication: For individuals with insulin resistance there are a number of supplements that can be quite effective. For others in the traditional space or those who are Type I diabetes, insulin therapy, along with other medications, may be prescribed to achieve optimal blood sugar control. 5. Individualized Care: Blood sugar management is highly individualized; the root sources of cell resistance is key to sorting out for each person. Working closely with a healthcare provider or nutrition educator is crucial to developing a personalized treatment plan. Conclusion Insulin is a really cool, necessary hormone that plays a vital role in regulating blood sugar levels (and in turn MANY other hormone levels and body reactions) and ensuring the body's cells receive the energy they need. Understanding how insulin works and its significance is crucial for individuals with hormonal imbalances, weight struggles and infertility. It is a key piece of focus for those interested in maintaining their overall health. By prioritizing proper insulin management, individuals can experience quicker weight loss, stronger muscle development, insanely better sleep, batteries-charged energy all day, stable moods and happier hormones. Who is ready to start tracking some insulin and glucose? If you aren’t sure where to start or would love to have help making changes, our dietician and nutrition coach can help guide you through powerful, transformational nutrition changes. Schedule a quick, free 15-min call to discuss what your dealing with and the best approach.

"What's the craziest thing you've ever seen?"...cue frantic mental discussion over whether they really want to hear that story or go with something a little more tame. The question I wish people asked, "What is the thing you see most you wish you could tell everyone about?"...the answer is easy. INFLAMMATION. Inflammation is the body’s security system. It’s a natural and essential response of the body's immune system to injury, infection, or irritation (aka stressors). It's like the body's alarm system, alerting us to potential threats and initiating the healing process. The primary hormone involved is CORTISOL. However, when inflammation (aka cortisol) becomes chronic and prolonged, it can lead to a host of health issues—most importantly, hormonal dysfunction. In this blog post, we'll delve into the world of inflammation, its role in health and disease, and how you can manage it for optimal well-being. Inflammation is the primary driver of SO much of what we see in the healthcare field, every single day. If we learned to help our patients lower their inflammatory loads, the demand on healthcare would drop by easily 50%. Inflammation is a serious issue. So let's discuss. Understanding Inflammation Inflammation is a complex biological process involving various cells and molecules. When the body detects an imbalance, injury or infection, it triggers an inflammatory response. Key components of inflammation include: 1, Hormone triggers: There is a hormonal cascade starting in the brain that sets off the inflammation domino effect. Cortisol is the primary hormone driver involved with inflammation. 2. Inflammatory Mediators: These are signaling molecules like cytokines and prostaglandins that initiate and regulate the inflammatory process. Remember the cytokine storms they talked about with severe Covid patients? This would be what they were referencing. 2. Immune Cells: White blood cells, such as neutrophils and macrophages, rush to the site of injury or infection to combat pathogens and remove damaged tissue. Whether it’s on your skin or inside a cardiac blood vessel, if there’s something foreign—these are the troops that will show up. 3. Blood Vessels: Blood vessels dilate to allow more blood flow to the affected area, causing redness and warmth. They also become more permeable, allowing immune cells to reach the site of inflammation and create swelling. Types of Inflammation There are two main types of inflammation: 1. Acute Inflammation: This is the initial response to injury or infection. It's short-lived and essential for healing. Acute inflammation is self-limiting and resolves on it's own. Acute inflammation is what causes redness, swelling, pain and is basically the body's natural emergency response system. It's a good thing! 2. Chronic Inflammation: When inflammation persists for an extended period, it becomes chronic. Our bodies are not designed for this. This can be due to factors like long-term exposure to irritants (like gut infections, food sensitivities , heavy metals, excess weight, or hormonal imbalances), or lifestyle choices (think sleep, stress, nutrition, exercise…”all the things”). When we are working with clients in the functional medicine space, we are looking for these hidden, chronic sources of inflammation. The Link Between Inflammation and Disease Chronic inflammation has been linked to numerous health conditions, including: 1. Heart Disease: Chronic inflammation can contribute to the development of atherosclerosis (narrowing of the arteries) and increase the risk of heart attacks and strokes—remember the white blood cells will collect and clump up on a foreign object even in the cardiac blood vessels. 2. Autoimmune Disorders: Conditions like rheumatoid arthritis, multiple sclerosis, Hashimoto’s, lupus, and Crohn's disease involve chronic inflammation, where the immune system mistakenly attacks healthy tissues. 3. Cancer: Prolonged inflammation may increase the risk of cancer development as the chronic stress can push cells to reproduce in unhealthy ways, often lacking the key nutrients they need to replicate new healthy cells. This creates “rogue” cells that do not function properly and proliferate well. It also can perpetuate cells "holding on" and not dying off as programmed. These old cells do not function properly and create dysfunction. 4. Neurodegenerative Diseases: Chronic inflammation is implicated in Alzheimer's disease and Parkinson's disease. Chronic levels of cortisol shrink brain tissue! 5. Obesity: Fat cells release inflammatory chemicals, contributing to obesity-related health issues. This also drives more cortisol and keeps the body in "panic" mode. 6. Diabetes: Inflammation can impair insulin function, insulin and blood sugar rise and fall in dysfunctional, panic-inducing patterns...driving more cortisol, more sugar being dumped out by the liver. It becomes a vicious cycle! Insulin resistance and Type 2 diabetes are both labels applied to this clinical picture. SO, how do we managing this mess? 1. Diet: MANAGE your blood sugar. Ensure insulin spikes are minimal by eating balanced meals full of 20-30+ grams of protein, 10+ grams of fiber and minimal added sugar or carbohydrates. Consume an anti-inflammatory diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3 fatty acids. 2. Exercise: Regular physical activity can help reduce chronic inflammation. Walking for even 10 min after meals helps regulate blood sugar and insulin spikes. 3. Stress Management: Chronic stress can contribute to inflammation. Practice relaxation techniques such as meditation, yoga, or deep breathing. 4. Adequate Sleep: Prioritize sleep to allow the body to repair and reduce inflammation. 5. Limit Processed Foods: Minimize processed foods high in added sugars and unhealthy fats. 6. Quit Smoking: Smoking is a significant source of inflammation. 7. Maintain a Healthy Weight: Losing excess weight can help reduce inflammation. 8. Supplements/Medications: In some cases, healthcare providers may prescribe anti-inflammatory supplements or medications or treatments. Adaptogens are fantastic at helping manage cortisol levels, it is important to work with a qualified provider to understand the right adaptogens for your cortisol picture. 9. Red light therapy: Infrared red light therapy has been demonstrated to lower inflammation by upwards of 30%. 10. Acupuncture: can be used as a way to calm inflammation throughout the body. Conclusion Inflammation is a vital defense mechanism that helps the body heal from injury and fight infections. However, when inflammation becomes chronic, it can contribute to various health issues. By adopting a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and other health-conscious choices, you can effectively manage inflammation and promote optimal hormone levels and improve well-being. Maintaining a balanced inflammatory (cortisol) response is key to a vibrant and disease-free life, allowing you to live the life you want well into the future decades. Who’s ready to tackle some inflammation? If you’re curious where hidden sources of inflammation may be lurking in your body or life, testing is available to see what could be the source of inflammation and help guide the most effective treatment plan. Schedule a 15 min call with a provider to discuss your concerns and what testing may be best. Life is always better when your cortisol levels are working properly and inflammation is well under control. All the best, Amanda

You know how it goes when you start small talk with someone. You may discuss the weather. A quick review of recent sports or family chatter. Almost always, the topic moves to how we spend our time; hobbies, vacations, jobs. As a functional medicine provider who works with women, the curiosity follows a pattern. It always starts the same way, eventually the question comes up, "So what is it exactly that you do? What is functional medicine?". I’ve been asked this question more times than I can count and often the assumption of what it is makes me laugh a little. In recent years, thanks to a certain virus mixed with a dash of social media and an era where healthcare is more accessible than ever, there's been a growing interest in holistic approaches to wellness. One such approach gaining more awareness is Functional Medicine. As I often say, it is the approach to health that I’ve searched for my entire career. This innovative approach looks beyond symptoms to treat the root causes of health issues. Your blood sugar is high? Let’s do more than hand you a prescription for metformin and “see you back in 6 months, lose some weight”. In functional medicine, we will be asking many more questions and looking at a few things to see what’s contributing to that elevated blood sugar (hint, it’s NOT always just your diet). We will be investigating what can be done to address those underlying sources. For some clients, they turn to functional medicine when they continue to not find answers. Some may hear, “all your labs look normal”, yet they feel awful; other clients may be given official diagnoses, but not agree with or like the treatment options and want to seek other alternatives. Thru the use of a variety of unique labs paired with personal history and thorough physical examination, functional medicine providers are able to put together puzzle pieces often overlooked in other, brief, limited medical visits. They may investigate several factors causing a single condition, or they may look into several conditions creating one symptom. The standard functional medicine client is usually one who has exhausted all the traditional methods and routes of treatment, not finding relief OR having researched the options, deciding they’d rather find other ways to manage their situation. Some clients are the health-conscious clients who are seeking more data and a thorough review of ways they can maximize their health. So let’s discuss the world of Functional Medicine, its principles, benefits, and how it differs from conventional healthcare. Here are the basic pieces important to understanding Functional Medicine 1. Root Cause Analysis: Functional Medicine aims to identify and address the underlying (or "root") causes of disease or dysfunction rather than merely band-aid treating symptoms. Practitioners take a patient-centered, whole-body approach to health. We’re not looking at just your heart or just your brain, nor are we looking at just today’s picture. We look at everything from birth to present, as well as your entire physical + social picture to see you as a full being. 2. Individualized Care: Each person's biology and lifestyles unique, and their healthcare should reflect that. Functional Medicine emphasizes personalized treatment plans tailored to an individual's genetic, environmental, and lifestyle factors. We also strive to keep the client’s goals at the forefront of any treatment plan, that’s why they came to us in the first place! 3. Integration of Science: It integrates the latest scientific research with alternative and complementary therapies. This approach combines the best of conventional medicine with a broader array of treatment options. There is a vast wealth of research on alternative therapies out there, don’t allow a traditional medicine provider to tell you otherwise. 4. Promotion of Wellness: Beyond treating illness, Functional Medicine promotes overall well-being and strives to prevent future health issues through lifestyle and dietary changes. 5. Hormonal patterns: In Functional Medicine, we are interested in your hormonal patterns over time, not a snapshot of where a particular hormone was at 12:31p on Tues Sept 9th. Our hormones follow a fluctuating pattern over days, weeks and months; even years. Women understand this better than anyone. It is crucial to evaluate the patterns of hormone changes, as much as it is the basic level at any given time. What are the key principles of Functional Medicine 1. Biochemical Individuality: Functional Medicine recognizes that everyone is different, and what works for one person may not work for another. Treatment plans are customized based on a patient's unique needs. This requires time to understand the patient and time for the provider to think critically. This is not possible in our current 5 min office visits in traditional medicine, so our office visits are often quite lengthy. For some Functional Medicine providers an office visit can be as long as 2-3 hours! 2. Patient-Centered Care: Patients are actively involved in their healthcare journey. Practitioners listen to their patients, taking into account their experiences, preferences, and goals. 3. A Systems Approach: The body is seen as an incredible, complex network of interconnected systems. Dysfunction in one area can affect others. Functional Medicine practitioners investigate how these systems interact and influence health. We seek to answer the question, “where is the imbalance, where is the dysfunction and what’s the best way to bring it back into alignment?”. 4. Prevention is Paramount: Prevention is better than cure. Functional Medicine places a strong emphasis on proactive measures, such as nutrition, exercise, and stress management, to maintain health and prevent disease. The goal is to create optimal health and quality of life for years to come for each and every client. Of course the next question usually goes something like, " How is Functional Medicine different from conventional medicine?". Great question, so glad you asked. 1. Focus on the Whole Person: While conventional medicine often treats isolated symptoms, Functional Medicine considers the patient's entire health history, lifestyle, and genetic factors. 2. Treatment of Root Causes: Functional Medicine seeks to identify and address the underlying causes of health problems rather than solely managing symptoms with medications. To be clear, medications are sometimes utilized, but with caution and great consideration as to the risks vs benefits. 3. Holistic Approach: It emphasizes the importance of mental, emotional, and spiritual well-being, not just physical health. Our minds are a powerful tool in developing optimal health. 4. Patient Empowerment: Functional Medicine empowers patients to actively participate in their own healing process and make informed decisions about their health. So one of the next questions is, how can Functional Medicine benefit me? 1. Effective Chronic Disease Management: By addressing the root causes of chronic diseases, Functional Medicine can lead to more effective, long-lasting results. This gives patients renewed energy, optimism and quality of life. 2. Personalized Care: Patients receive individualized treatment plans tailored to their unique needs and circumstances. 3. Improved Overall Well-being: Functional Medicine promotes holistic health, often resulting in increased energy, stable mood, healthy weight, better sleep, hormonal harmony and clearer mental capacity. 4. Preventative Health: The focus on prevention can help individuals avoid future health issues and maintain vitality. Growing older by age is impossible to avoid, but losing your quality of life is not. Functional Medicine represents a significant and desperately needed paradigm shift in healthcare, offering a patient-centered, holistic approach that addresses the root causes of health problems. By treating each individual as unique and emphasizing prevention, it paves the way for healthier, more vibrant future generations. Whether you're seeking relief from chronic conditions or aiming to optimize your well-being, Functional Medicine has the potential to transform your healthcare journey. It's a path toward not just healing, but thriving. If you are curious how Functional Medicine may work for YOU, schedule a free 15-min call to chat with a provider about what the process may look like for you. All the best, Amanda