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Step Up Your Salad Game I love using simple condiments like good quality olive oil, fresh or dried herbs, and spices, as a way to increase my every day polyphenols, anti-inflammatory, and antioxydant boosters… I often make a big jar at the beginning of the week, and change every 3-4 day’s… it’s a time saver. Miso Ginger Dressing Half a cup extra virgin olive oil Half a cup water 3 tablespoons apple cider vinegar 2 tbsp ginger, fresh, peeled 2 tbsp miso 2 tbsp mustard 2 tbsp soja sauce Sumac Dressing 1-2 tbsp garlic powder 1 fresh lemon 2 tbsp red wind vinegar Half a cup olive oil 1-2 tbsp fresh mint leaves 2 tbsp  sumac salt + ground black pepper Lime and Chilli Dressing Zest and juice of 1 lime 3 tablespoons olive oil 1 deseeded red chilli, chopped finely Embrace Soja/Tofu if you havent already - Lean into a more plant-based eating habit, especially for the evening meal. Dont get me wrong, I love chicken, eggs, and steak, but soja is one of those plant based high in protein (including all essential amino acids) and, like chicken, offers that same mild base for recipes. You can fry it, air-fry it, sauce it, slip into soups - There’s no limit. Ingredients 1 block extra firm tofu 2 tablespoons soy sauce or tamari (or coconut aminos) 1 tablespoon apple cider vinegar 1 spoon garlic powder 1 spoon chili flakes 1 spoon cumin 1 teaspoons smoked paprika 4 spoon sesame oil Instructions Drain any extra liquid from tofu by placing something heavy on top for 20 minutes. Pat the tofu dry with a clean dish towel. Place the tofu in a large bowl and use your fingers to break the tofu into roughly bite-sized crumbles. Stir in the soy sauce, vinegar, salt, garlic powder, chili,, cumin, paprika, and 2 spoons of oil. Heat the remaining 2 tablespoon olive oil in a large non-stick skillet. Add the tofu and cook on medium high for 8 to 10 minutes, breaking up large pieces into bite sized chunks and stirring occasionally, until browned and lightly crispy and the liquid evaporates. (The timing depends on the tofu brand.) You can do this in the oven as well - spread out on a baking tray - cook for 30’ at8170. Flip over crumble half way through cooking. Add crumble on basmati rice, salad, soup, stir fry, boudha bowl… or eat just like that… Just roast more vegetables it’s easily manageable: toss some vegetables on a roasting pan once or twice a week, with oil and garlic - with the hopes of inspiring yourself to prepare something else to go with it - You can then toss them into a salad or add to stir fry, or simply reheat with some melted cheese… At least you’ll be increasing vegetable/fiber/vitamin intake, which is always a good thing. Feed your Gut - Ferment kimchi, sauerkraut, pickles (any fermented vegetable really…) are so good for your gut - the microbes in our guts have been linked to everything from arthritis to autism… it’s a great way to use up vegetables that might otherwise go to waste and to create tasty add on’s that can go into sandwiches, salads and more. If you don’t know where to start go to coop and ‘spice kimchi’.

(And without having the help of supplements) (which do really help BTW). Here are some easy tips, that anyone can use. But just remember: we’re all different - what works for others, might not work for you… EXERCISE Exercise modulates systemic and local levels of stress, sex, and metabolic hormones. In addition to the release of these steroid hormones, the adaptive response generated by physical exercise is associated with an increased circulation of hormones that control many other aspects of the metabolism. Moreover, hormonal systems change dramatically throughout your life and exercise benefits hormonal balance and neuroplasticity at all stage of life! This is because exercise is particularly powerful in activating the endocrine system, which boosts the production of multiple hormones, such as: · Testosterone · Oestrogen · Cortisol (stress) · Serotonin · Dopamine · Adrenaline · Human Growth Hormone (HGH) · Glucagon and Insulin For example, exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. But it can also decrease excess circulating estrogen levels, improving symptoms of PMS and other oestrogen-dominant conditions. WHAT TO DO Incorporating multiple kinds of exercise, a mix of high- and moderate-intensity workouts (lifting weights won’t make you look bulky ladies) with some light exercise, such as yoga, into your weekly routine, is essential for developing or maintaining balanced hormones. SLEEP What you might not know is that sleep impacts your hormones (including those related to stress, metabolism, and even hunger), and hormone levels impact your sleep. The circadian rhythm controls hormonal rhythms, such as melatonin, insulin, glucagon, cortisol, and oestrogen, and Sleep disturbances/deprivation increase the risk of obesity, diabetes, insulin insensitivity, and dysregulation of leptin/ghrelin, which negatively impact human health. WHAT TO DO Consistent exposure to morning sunlight can help regulate your sleep patterns and improve the quality of your sleep. By establishing a natural wake-up signal, your body becomes more synchronized with its internal clock, leading to better sleep at night. NOURISH YOUR THYROID iodine & selenium are required for thyroid hormone synthesis and function. These essential trace elements work together to ensure that the thyroid functions optimally. Iodine deficiency, for example, is considered as the most common cause of preventable brain damage in the world. WHAT TO DO To give a little booster to your thyroid - Eat Brazil nuts (selenium), but not too much, nor too little…, (this is where a lab test comes in handy) + seaweed snacks, kelp, wakame salad or oysters…. REDUCE GLUCOSE LEVELS Why? What is the benefit of reducing blood sugar? In people without diabetes, achieving target blood sugar levels has several key health benefits: prevent weight gain, or achieve weight loss goals. Reduces the risk of insulin resistance and type 2 diabetes. Reduced stress hormones and inflammation. WHAT TO DO Go on a brisk walk or dance around after a high carb meal. The good news is that the efficacy of a post-meal walk happens immediately. In fact, a 30 min. walk, within 30 minutes after a meal, can lower your blood sugar levels 50 x more than being sedentary… MAGIC MAGNESIUM Magnesium is involved in more than 300 biochemical reactions that benefit your heart, nervous system, and HORMONES…Still, many people, most people, are deficient. Because our soils are depleted of minerals and vitamins, and/or, because our cells use a lot of it during stressful periods. Chronic stress anyone ? I prescribe magnesium A LOT (no need to do a blood test for this one) because everyone needs it. And it makes people feel better almost immediately. Magnesium works on many levels to help bring your system into balance. It is useful in balancing thyroid conditions, adrenal imbalance, premenstrual, perimenopausal issues, improves sleep, reduces stress, to name a few… Magnesium is essential for the production of steroid hormones such as testosterone, DHEA, progesterone and oestrogen. It has been shown to slow down the aging process by enhancing glutathione production, preventing telomere shortening and reducing oxidative stress. WHAT TO DO One way is to bathe in Epsom salts, (high in magnesium and sulfate ions) The Epsom Salt Council recommends pouring 1 to 2 c of Epsom salt into your bathtub while it fills up with warm water. It suggests soaking in an Epsom salt bath for at least 10 to 15 minutes to reap the potential benefits. But there's no official recommendation for how often you should take an Epsom salt bath. What I also recommend is taking a good quality magnesium supplement (associated with taurine and vit B6) and many are available. It’s important to consider the absorption rate before making a purchase.So, how much? Approximately 350mg/day. For how long? it depends on stress levels…. If you are chronically stressed, better stick with it for a while. DIET CAN SCREW UP YOUR HORMONES There is no such thing as a healthy diet that will work for everyone. People respond to food in such individual ways that everybody needs a personalised eating plan. Sex, age (hormones), stress, the microbiome and lifestyle factors all effect metabolism and hormonal balance in different ways. WHAT TO DO Be careful of what you see and hear. CUT THE CAFFEINE (WHILE BOOSTING YOUR MICROBIOME) Switch regular coffee for Chicory coffee. IT contains no caffeine… Drinking less coffee or even eliminating caffeine entirely can help reduce menopause symptoms such as anxiety, headaches, poor sleep, etc. Less caffeine might also increase your ENERGY, especially if your adrenal glands are fatigued*. Chicory contains inulin, and inulin fiber (dose-dependently) modulates energy balance, glucose tolerance, gut microbiota, and hormones. It has also been linked to belly fat loss and reducing inflammation. *Drinking too much coffee, too often, can overload our bodies with cortisol (stress hormone), and our adrenal glands can become overworked. This can lead to fatigue and decreased energy levels.

omega-3, omega-6, and omega-9 are most likely to come to mind when thinking of omega fatty acids. Until now scientists have been focusing more on the omega-3 fatty and their cardiovascular benefits. It’s only been 10 years approximately that omega-7s have become 'more of a thing'. The fatty acids’ status as a non-essential nutrient and its scarcity in food, especially compared to omega-3s, may have discouraged scientists from digging into it. However, it's making its way into public consciousness because of its benefits for overall health - see below... photo alaskapmega7 What are Omega-7 fatty acids ? They are a class of unsaturated fatty acids in which the site of unsaturation is seven carbon atoms from the end of the carbon chain. The two most common omega-7 fatty acids in nature are palmitoleic acid (PA) and vaccenic acid (VAC). The health benefits The following characteristics have been observed in studies involving humans, animals, and/or cultured cells when treated with the fruit, the oil, the nut or other forms of extract. Omega-7s may play a role in many areas necessary for promoting and maintaining good health, such as : increasing levels of HDL cholesterol and lowering levels of LDL cholesterol. preventing the accumulation of cholesterol and lipid deposits in blood vessels. preventing and treating chronic dry eye syndrome, symptoms and disease. reducing fatty liver disease and dyslipidemia. reports have also shown that this fat functions as a lipid hormone (lipokine) that stimulates muscle insulin action, regulating glucose metabolism, insulin sensitivity. better skin hydration and skin conditions (eczema, psoriasis, dermatitis... ). omega-7 is vital to collagen production. This makes it an ideal base to promote healthy skin, hair and nails. Gut health Moreover, Omega-7 is great for supporting the most delicate tissues in the body. It supports a healthy gastrointestinal and digestive system from start to finish. This fatty acid nurtures mucous membranes starting from the buccal mucosa of the mouth all the way through to the end of the digestive tract, balancing digestive functions. Image: TefiM/Getty Images Studies claim that palmitoleic acid changes the composition of gut microbiota by decreasing 'bad' gut bacteria whilst increasing the 'good'. In colon, PA increases intestinal tight junction integrity, reducing leaky gut syndrome and inflammation. Menopausal health Something no one talks about is that during menopause, women can suffer from dryness due to hormonal changes, causing symptoms like dry skin, vaginal dryness and dry eyes, among others…In a study, a total of 116 postmenopausal women were given 3 grams of PA daily vs a placebo. Compared to placebo, there was a significantly better rate of improvement in the integrity of vaginal epithelium in the PA group…” Where Can You Find Omega-7 Fatty Acids? Palmitoleic acid is fairly rare in that there are only a few known dietary sources that contain a meaningful amount. Rich sources include macadamia nut oil and sea buckthorn (berry) oil in the form of palmitoleic acid. A lesser but useful source of palmitoleic acid is avocado, anchovies and chicken skin (love crispy chicken skin). Sea buckthorn is a tall shrub and its fruit or berries are high in Omega 7. Don’t buy the seed oil, it hardly contains any PA. Other properties of sea buckthorn: Super high in Vitamin C Rich in Vitamin A, E, B1 and K Contains iron, Potassium Antioxidants - combating cellular anti-aging *Interestingly, sea-buckthorn fruit was known and valued already in the ancient times, in particular, in traditional Asian medicine. It should be noted that the generic name of the plant, Hippophae, originated in ancient Greece, where sea-buckthorn was fed to horses to make their coats nicer and more shiny (Greek hippos – horse; phaos – shiny)… Macadamia nuts This is what makes macadamia nuts so special (besides it's yummy taste) ... it's high amount of palmitoleic acid! (since they're one of just a few foods that contain them). These nuts are composed of monounsaturated fats (MUFAs), which are much better than polyunsaturated fats (PUFAs) for cooking. It also contains up to four times as much vitamin E than olive oil. Vitamin E is an antioxidant that works to prevent cataracts, cancer, cell damage and the formation of free radicals, and cardiovascular disease. Note: Sea Buckthorn oil also contains Omega 3, 6, and 9 fatty acids, which you may already be getting from your diet (fatty fish, olive oil, etc.) Omega 7 will be lacking from most of those sources. Final thoughts Sea Buckthorn berry oil contains about 30% palmitoleic acid (Omega-7). Macadamia Nut oil contains about 20% palmitoleic acid. One tbs of macadamia nut oil contains 2.7 grams of palmitoleic acid, but also contains, obviously, more fat than Sea Buckthorn. Sea buckthorn oil is more expensive and you aren't going to cook with it. If you supplement, look for a brand that has undergone a thorough purification process to eliminate all traces of palmitic acid. These Omega 7 supplements are labeled: “Purified Omega 7″ or ” Palmitic Acid-Free”. Another interesting product is called Provinal (from anchovies) http://www.provinal.net/about/ Get in touch for more information :-) References: https://www.sciopen.com/article/10.26599/FSHW.2022.9250073 https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-1065-9 https://pubmed.ncbi.nlm.nih.gov/27925195/ https://pubmed.ncbi.nlm.nih.gov/25104582/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155149/

Often, athletes need the extra push to perform at their highest level. They consume more calories and more food than an average person typically would. The ideal diet consists of ALOT of : . protein to help build muscle mass and avoid muscle breakdown. . carbs and fat to fuel up the body and improve overall mental and physical performance. However more calories and more food can often damage to the body’s digestive system. And yes, most of 'my athletes' face digestive issues, as well as muscle damage and soreness, which is normal... After a workout, muscles develop micro-tears, soreness tends to follow, which can slow down the training progression process. Most athletes need extra help on that.... what, when and how they digest/absorb the food they consume. Every meal should contribute towards overall performance. Here is a quick recipe for a pre / post workout & why it's a great option for you or your athletes (should be tweaked depending on sport, timing & objective of course) THE PINEAPPLE Apart from it’s enzymatic benefits - which reduces strains, sprains, pain & inflammation (kinda important for post workout recovery) (see previous posts on bromelain). . it’s also a great source of VITAMIN C! Not just great for boosting your immune system . it helps repair, maintain cartilage & bones . accelerates healing . promotes balanced inflammation response post work out . promotes tissue growth, especially when paired with protein . all the above are huge benefits for an athlete LAST BUT NOT LEAST Vitamin C is crucial for healthy adrenal glands, keeping stress hormones stable… This may seem insignificant, but by keeping stress levels balanced you will perform/recuperate better (whether you are an athlete or not). NUTRITIONALLY The pineapple plant contains a good amount of carbs - for quick & healthy energy pre or post workout. But also important electrolytes such as calcium, magnesium, potassium. vitamin A, vitamin K, B vitamins (which help increase blood flow). And … Choline, an essential nutrient that positively affects your brain and weight loss! I'm the smoothie queen - Say hello to the Pina Colada Smoothie Mix these in a blender INGREDIENTS: 150ml coconut milk 150ml of coconut water 2 raw eggs** 2 tablespoon coconut oil 160gr pineapple frozen (fresh is ok too) 1/2 banana frozen ½ teaspoon vanilla extract or/and cinnamon* 3 tablespoons chia seeds* 3 tablespoons honey* *optional **Eggs can be replaced with 15-20gr of protein powder or collagen. . The electrolytes in coconut water help regulate fluid balance, prevent dehydration and ensure proper muscle function. . Banana’s promote muscle function/contractions and prevent cramps. They're also easy to digest and can slow the absorption of sugar in the bloodstream . Eggs offer a host of healthy nutrients. Egg yolks are a good source of protein, vit A and choline, which promotes brain function - like memory & communications between brain cells. TIP To make bromelain’s effects even more powerful, combine it with other compounds, such as quercetin rich foods (blueberries), ginger, cinnamon, mint, or cucumin (the active ingredient found in turmeric). ENJOY!

Bromelain’s anti-inflammatory properties have been widely studied (more than 1,600 scientific articles) evaluating the medicinal benefits correlated to health issues that arise from inflammation, such as: . joint pain & stiffness, arthritis,osteoarthritis . muscle soreness – DOMS . cardiovascular health* . swelling, especially nose & sinuses . connective tissue injuries, such as ACL tears . sprained ankles, tendonitis . allergies . digestive issues . asthma, covid, lung/breathing issues . cancer . burns * it inhibits blood platelet aggregation In a study looking at cyclists, those who supplemented with bromelain were shown to have improved recovery and decreased fatigue when compared to a placebo. Following any sort of workout or injury, the're will be inflammation in the body (even stress can create inflammation). Rest and recovery is essential because it gives the body time to repair, rebuild, and strengthen itself between workouts.Through supplementation of bromelain, inflammation can be decreased and even prevented. Remember - Bromelain is derived from the pineapple plant Q: So… is eating a little pineapple every day enough to get the benefits? A: it’s likely not a large enough dose because the enzymes are mostly found in the parts you don’t eat, the stem (also the core, but less). A: So, for that reason, it’s much easier to take a supplement that contains bromelain to experience its benefits. Conclusion Bromelain is a protein-digesting enzyme extracted from the core/stem of pineapples Benefits include reducing inflammation, swelling Promotes wound healing (surgery) Eases digestion Liberates sinuses, decongestion Reduces muscular or joint pain Benefits heart health and reduces allergies or asthma It can be obtained from eating pineapple (especially the stem/core) But supplements have higher extract Shouldn’t be taken by people taking blood-thinning medications Ps. is also great to heal leaky gut, fight E.coli and candida.

HOWEVER, if you have any of the following symptoms, then having more of these might likely be helpful. If you simply want to support digestion, you can try adding a supplement or incorporate natural sources of digestive enzymes in diet. Foods with natural digestive enzymes include: Pineapple Papaya Banana Kefir Kiwi Honey Sauerkraut Avocado Different types of enzymes target different nutrients: Protease works on proteins Lipase attacks the fats Amylase breaks down carbs and starches FOR EXAMPLE 👇🏻 Mangoes and bananas have amylase Papaya has a type of protease called papain Honey (raw) has amylase & protease Avocado have lipase Pineapple is rich in bromelain, one of my favorites Fermented foods, picks up digestive enzymes during the fermentation process. If your body doesn't make enough digestive enzymes, it can't digest food well. Finding the root to your deficiency is also noteworthy…. Are you eating too fast? Do you have a leaky gut or a congested liver? An autoimmune condition?

Most people associate omega-3s with cardiovascular health, but their benefits go far beyond heart health (more on that later)… Study after study show that fish and fish oil is good for us... for our heart, mood, immune system, brain and more. But despite their great health benefits, individuals around the world suffer from omega–3 deficiency. Possible Reasons: Not eating enough FATTY fish (like sardines) Eating canned tuna thinking it contains omegas Being vegetarian or vegan and Not supplementing Having high omega 6s status - which will ‘steal’ enzymes that will lower your omega 3 status… Not supplementing with the right product Or supplementing at the wrong time of day Yes, it’s complicated Thats’ why it’s important to get tested REMEMBER Omega3 fats are essential because our bodies cannot make them (or omega6’s), but your body can make omega-9 The most beneficial types of Omega-3s is EPA and DHA. Found primarily from the sea. ALA is found in plant-based fats It’s also considered an essential fat that the body can convert to EPA and DHA… However, the conversion is poor and cannot be relied upon. So the question remains - are getting enough omega 3’s? Don’t guess …. Test! 70% of my patients are deficient...

I have mixed feelings about posting this. Not because I’m embarrassed to publicly discuss my colonoscopy experience, but because I don’t want to be responsible for ruining anyones pre-colonoscopy cleanout - so please, talk to your dr. before. For the past decade I’ve been doing stool tests on myself and my patients and I know first hand that when you have MAJOR Inflammation AND/OR leaky gut (+ being 48 yrs old) it’s time to take the colo-step. So I bought lots of different drinks for the day before. And stuff to make jello, cacao, yogourt, white bread. I made ‘chocolate bites’ with protein powder, butter & cacao (less fiber, yes chocolate does contain fiber). And froze it… yes, I'm addicted to chocolate. So what did I eat 2 days before my colonoscopy? I ate normally, but avoided nuts, grains and oats. I avoided foods that are rich in fiber like raw veggies, I also avoided alcohol and that's it. Pretty easy....

And it’s really not that bad, is having to drink ALOT of liquid after taking the ‘pre prep’ powder…(more on that later). And the other bad part (for me) is to avoid ALL fiber rich foods… why? Because in order for your dr. to clearly see your colon during the procedure, you have to decrease the amount of food residue for the procedure. This means changing to a low-fiber, low-residue diet for the three - five days leading up to your colonoscopy. Like what? minced beef, ham, poultry, veal or pork fish, shellfish white rice, noodles or white pasta cereal including cornflakes, rice krispies, but not bran or lots white bread or toast plain biscuits (no nuts) eggs butter cheese cream or cottage cheese potatoes without the skins soya or tofu Do not eat or drink Fruit, including fresh, dried and canned Brown rice or brown pasta High-fibre breakfast cereals (including porridge oats) Pulses or lentils High-fibre bread Vegetables Nuts or seeds Roasted, deep fried potatoes (including chips) Crisps Alcohol Jam or red jelly (yes red is a no no) Coloful fruit juice It’s not a walk in the park, but it could save your life.

Avant tout, il s’agit de NE PAS PRENDRE de suppléments contenant des antioxydants ou des médicaments anti-inflammatoires juste après l’effort! POURQUOI? Parce que vous ne voulez pas arrêter l'inflammation IMMEDIATEMENT après un effort intense. Car, l’inflammation est là pour une bonne et simple raison : pour la « guérison ». Boire, OUI, mais de l’eau mais avec des ELECTROLYTES. POURQUOI? L’eau est source de vie et est nécessaire après l'entraînement pour s'assurer que votre corps reste hydraté. Mais attention, vous ne voulez pas boire trop d'eau sans suffisamment de sodium/potassium (qui finiront dans votre circulation sanguine). Une boisson à base d'électrolytes après l'exercice peut compenser les pertes durant l’effort et rétablir l'ordre dans votre organisme. Collagène plutôt que Protéine WheyPOURQUOI? Pas forcément pour prendre de la masse musculaire, mais le Collagène semble être plus efficace que la Protéine Whey pour ce qui est récupération de blessures et reconstruction des tissus conjonctifs, entre autres. La Phycocyanine, l'elixir de spiruline POURQUOI? Les antioxydants jouent un rôle essentiel dans l'élimination des radicaux libres. Vitamines A, C et E, les bio-flavonoïdes, les polyphénols et le glutathion sont de bons exemples d'antioxydants. Les baies (fraises, mûres, framboises, myrtilles, cerises acidulées) en contiennent et la PHYCOCYANINE également. Si l’on compare l’activité en fonction de son poids moléculaire, elle est l’une des meilleures molécules anti inflammatoire connues. Entre autres, elle est 20 x plus puissante que la vitamine C et 16 x plus que la vitamine E. Petits poissons gras : la sardine, le maquereau ou l'anchois POURQUOI? Les omegas 3 (EPA / DHA) trouvé dans ces petits poissons gras jouent un rôle dans la souplesse membranaire, régulent l'inflammation, augmente la circulation sanguine, stimulent la fabrication de protéines musculaires. Nb: non le saumon et thon sont pas recommendé. La curcumine, issue du curcuma POURQUOI? C’est le composant le plus actif du curcuma, une épice jaune. La curcumine a la capacité, au niveau moléculaire, de cibler plusieurs étapes dans la voie de l'inflammation. Entre autre, elle bloque une molécule (NF-kB) qui se déplace dans les noyaux des cellules et active les gènes liés à l'inflammation. Pour obtenir ses bienfaits, il faut la consommer en gélule biodisponible et non pas en poudre. Petit plus : elle soutient aussi le foie et le cerveau. Jus de betteraves - avant ET après l’effort POURQUOI ? Le jus de betterave apporte des nitrates, qui dilatent les vaisseaux sanguins. Donc plus de globules rouges = plus d'oxygène vers les muscles qui travaillent... ou qui récupèrent. Les betteraves contiennent aussi un micronutriment appelé bétaïne qui a des propriétés anti-inflammatoires car il a été associé à des niveaux réduits d'IL6, de TNFa et de CRP. Boire un verre (250-300mL) 2 heures avant une activité d'endurance pour en tirer le meilleur parti (oui la récupération commence aussi avant l’effort). Et, aussi les jours qui suivent. Le plus important, pour terminer, c'est le sommeil! POURQUOI ? Le sommeil répare et régénère a peu près tout. Et donc, le cerveau et les muscles aussi. Vous vous imaginez peut-être que vous bâtissez vos muscles lorsque vous poussez fort au fitness ? Et bien, NON ! La réalité est que la croissance musculaire concrète a lieu lorsque vous êtes au repos. Et y a-t-il un meilleur repos que le sommeil ?

It’s important to have a basic understanding of how the thyroid gland works and the hormones it produces. It can maybe give you an idea on why you are experimenting mysterious symptoms and help you ask the right questions when you visit your Dr. Here's how your thyroid works The pituitary gland in your brain produces and releases : Thyroid Stimulating Hormone (known as TSH) into the bloodstream. TSH then triggers your thyroid to produce T4 and T3. About 80% is T4 and 20% is T3. However, your body must convert T4 into T3 (the active form) in order to use it. If the conversion of T4 to T3 is poor, then you may experience some symptoms like fatigue, depression, loss of hair, poor concentration or gaining weight for no reason. Note that this poor conversion can occur even if your TSH levels appear to be in the norm, and that most traditional health practitioners often screen only TSH. To find the root cause of your symptoms and optimize thyroid function it’s important to assess the conversion of T4 to the active form of T3! T3 and T4 affect every single cell in your body Regulates energy and metabolism. Affects weight loss or weight gain. Monitors the rate at which your body uses calories. Monitors heart rate as well. Influences your digestive system. Brain health. Regulates body temperature. Controls muscle contraction. There are several problems with using ONLY TSH to assess thyroid function. it’s not sufficient on its own because: It’s NOT measuring actual thyroid hormone levels. Or how well thyroid hormones T4 and T3 are being produced. Or how well T4 is then converted to its active form (T3) … And, finally, how well the tissues are using the thyroid hormone at the cellular level to drive metabolism. NB : TSH cannot detect thyroid hormone RESISTANCE, which is when receptor sites are malfunctioning and the cells are unable ‘let it’ the hormones. Final thoughts it's important to check a full thyroid panel (TSH, T4, T3, thyroid antibodies, etc). check deficiencies (iodine, iron, selenium, zinc) and the gut, liver, stress axis have major roles in thyroid health, as well. more to come :-)

#Lowlibido is often related to multiple factors such as: #Hormonalimbalance, medication, #erectiledysfunction, #stress, #depression, #physicalpain, diet …. just to name a few. While some of these reasons are easy to fix, there’s no magic pill for low libido and the first thing to do is to identify the cause to find the solution. Balance your hormones Our hormonal system is very complex. If you are experiencing symptoms of hormone imbalance including fatigue, poor mood, low libido, trouble sleeping, weight gain, dry skin, wrinkles, hot flashes, or vaginal dryness - consider having your hormones tested. Gut Microbiota It’s hard to feel sexy when you’re bloated, gassy, or your belly aches. Find the root cause. Also, your gut produces hormones and neurotransmitters that influence libido such as dopamine and serotonin Exercise Thirty minutes of strength exercise dramatically improves dopamine and libido. Nutrition deficiencies Check for: omega 3, zinc, magnesium, selenium, vitamins A, D, E Check for: Cholesterol. It’s vital for hormone production. If you are vegan/vegetarian or taking statins, make sure you are getting enough cholesterol in your diet. Eliminate stress & processed sugars It causes chronic inflammation, chronic cortisol production, adrenal fatigue, insuline resistance, gut dysbiosis, decreased serotonin, dopamine, and testosterone. Use herbs wisely Herbs have been used for centuries as aphrodisiacs, but herbs can do more than enhance sexual desire. They can help set the mood, increase your libido and sexual pleasure. Saw palmetto For both men and women. Women commonly complain of lack of energy, low libido, and menstrual problems like PMS and cramps; all of which can be helped by saw palmetto. Vitex - One of my favorites to increase women’s sex drive is vitex agnus-castus. It also relieves PMS and menopause symptoms. L-arginine Converts to nitric oxide (NO). NO, causes vasodilation, which promotes circulation and increased circulation to the genital region. Red ginseng Several studies have observed that red ginseng is more effective than a placebo at improving erectile function Fenugreek This herb appears to contain compounds that the body can use to make sex hormones, such as estrogen and testosterone.