A Gutsy Girl

English, Personal health, 1 season, 107 episodes, 2 days, 14 hours, 46 minutes

A Gutsy Girl

English, Personal health, 1 season, 107 episodes, 2 days, 14 hours, 46 minutes

About

Hey there, I’m Sarah Kay Hoffman, a holistic health coach and chief gutsy of agutsygirl.com. I went from bloated, gassy and infertile to living my best life with a strong microbiome and a very full house. On this show, no topic is too stinky to discuss and everything can be broken down into practical, digestible takeaways. So grab a cup of bone broth, veggie broth, or a soothing golden latte if you prefer and come along as I show you how the number two might just be your new number one.

The Final A Gutsy Girl Podcast Show Episode #106

Episode #98: Life, Business, and Podcast UpdateAhara DinacharyaBe the first to know when Ahara Dinacharya is available HEREEpisode #97 with Dr. Shivani GuptaImmunoLin as the Star Ingredient in Tummy Soothe, My Obsession Explained (Episode 105 with Brian Kaufman)Get the Gut Lining Bundle HEREGut Healing for Beginners: ELEVATED Waitlist sign up HERESupplements 101 email series sign up HEREWhole Healing Challenges (this page will be updated soon to reflect the upcoming 2024 year)42 Motivation Mindset Quotes (Episode 104: Mindset for Your Journey)Bali DietCreate your OWN A Gutsy Girl personal podcast playlist

10/10/2023 • 21 minutes

ImmunoLin as the Star Ingredient in Tummy Soothe, My Obsession Explained (Episode 105 with Brian Kaufman)

Full post + information can be found HEREConnect with Brian on LinkedInGet Tummy Soothe HERE (code: PODCAST will save you 15% at checkout)What is C DiffWhat does SBI (Serum-derived bovine immunoglobulin/protein isolate) bind to? (PDF)Serum-Derived Bovine Immunoglobulin Stimulates SCFA Production by Specific Microbes in the Ex Vivo SIFR® TechnologyIgE vs IgG AllergyImmunoLin May Lower CholesterolWholeFoods article: Bringing the Microbiome Into BALANCE

10/3/2023 • 38 minutes, 19 seconds

Mindset for Your Journey (Episode 104, Bites #38)

Full show notes HERELet's go to Bali! (EARLY BIRD pricing available today!)Pinterest board for Bali inspoEat, Pray, LoveGut Healing for Beginners: ELEVATEDReasonable SIBOA Gutsy Girl’s Bible: a 21- day approach to healing the gutThe First Three (a free 3-day gut reset)Your gut healing journaling system

9/26/2023 • 16 minutes, 19 seconds

Best Diet for IBS Flare Up (Episode 103 with Dr. Sara DeFrancesco)

Full show notes + episode can be found HEREFollow Dr. Sara on InstagramDr. Sara's website (I have also added her to the 'Practitioner Referrals' tab via the Master Gutsy Resource Spreadsheet)Break Down - the digestive enzyme from A Gutsy Girl’s line (code: PODCAST will save you 15% at checkout)A Gutsy Girl’s journal

9/19/2023 • 57 minutes, 44 seconds

Rebuilding Your Gut After Antibiotics (Episode 102, Bites #37)

Full show notes + episode can be found HEREFollow A Gutsy Girl on InstagramThe probiotic we use and love in our family = Just Thrive Health (code AGUTSYGIRL will save you 15% at checkout)Dissecting DysbiocideTummy Soothe (code PODCAST at checkout to save 15%)Fasting to Cure SIBO {thoughts on Intermittent Fasting for SIBO} {Episode 53, AGG Bites #8}192 Sources and Alternate Names for Sugar15 Supplements for Stomach Lining SupportRe-Build – top-quality collagen (code PODCAST at checkout to save 15%)Reasonable SIBOA Gutsy Girl’s Bible: a 21- day approach to healing the gutThe First Three (a free 3-day gut reset)Your gut healing journaling systemSleep and Gut Healing

9/12/2023 • 22 minutes, 8 seconds

Sardines vs Salmon for Gut Healing with The Salmon Queen Gigi (Episode 101)

Full show notes + episode can be found HEREFollow Gigi on InstagramWho is the Salmon Queen?Gigi's websiteGet her book, Seduced By SalmonMore Omega from A Gutsy Girl's line (code: PODCAST will save you 15% at checkout)Shop the Internet for high-quality fish: US Wellness Meats, Oshēn, All Fresh Seafood, Vital Choice, Sizzlefish, Yama Seafood, Giovanni's Fish Market, Bakkafrost, Whole Foods (Atlantic salmon is what she prefers)Wild Pastures (wild-caught seafood - save 20% off every box for life with my link)A Gutsy Girl’s journal

9/5/2023 • 52 minutes, 28 seconds

Your Personalized Gut Health Playlist

Full Show NotesLife, Business, and Podcast Update (Episode 98, Bites #35)Podcast playlist quizGet started healing for REAL, for GOOD today — Gut Healing for Beginners + A Gutsy Girl’s BibleHealing Blooms from Within: 90-day gut healing journey journalEmail: podcast@agutsygirl.com

8/29/2023 • 7 minutes, 46 seconds

Detox for Lyme Disease (Episode 99 with Dr. Bill Rawls)

Full episode + notes can be found HEREFollow Dr. Bill Rawls on Instagram HEREDr. Bill Rawls' website HEREGet his book, Cellular Wellness HEREWhy Stress May be Your Worst Enemy {Episode 39, Short #1}Cellular Healing {+ Diet Food List} {Episode 56 with Paola Xhuli}12 Ways to Increase Stomach MotilityUnlocking Nature’s Pharmacy: Maximizing Health Benefits through Herb Hacking (Episode 97 with Dr. Shivani Gupta)TurmericDigest Plus - an herbal bitter mixture containing ginger, fennel, dandelion and lemon balm (use code BLOG at checkout to save 15%)A Gutsy Girl’s journal

8/22/2023 • 45 minutes, 33 seconds

Life, Business, and Podcast Update (Episode 98, Bites #35)

8/15/2023 • 17 minutes, 49 seconds

Unlocking Nature's Pharmacy: Maximizing Health Benefits through Herb Hacking with Dr. Shivani Gupta

Full episode + notes can be found HEREFollow Dr. Shivani Gupta on InstagramDr. Gupta's websiteShop Dr. Gupta's herbal supplement line HERE (code: AGUTSYGIRL will save you 15%)One Pot Kitchari RecipeWhat are Herbal Bitters? (Gut Health Guide to Digestive Bitters)Turmeric Ginger Chicken Bone BrothGluten Away = the equivalent to Dr. Gupta mentioning Wheat Rescue from Microbiome Labs (code: AGUTSYGIRL at checkout to save 15% off Gluten Away)Are Artificial Sweeteners Bad for Your Teeth? (All Things Oral Microbiome, Episode 34 with Dr. Jim Ellis)How to Digest BeansTongue ScraperDeep Sleep Tea (code: AGUTSYGIRL will save you 15%)The Complete Book of Ayurvedic Remedies by Dr. Vasant LadHealing SpicesDigest Plus - an herbal bitter mixture containing ginger, fennel, dandelion and lemon balm (use code BLOG at checkout to save 15%)A Gutsy Girl’s journal

8/8/2023 • 51 minutes, 11 seconds

Best Books on Gut Health (Episode 96, Bites #34)

8/1/2023 • 11 minutes, 45 seconds

Is This Normal (Episode 95 with Dr. Jolene Brighten)

7/25/2023 • 1 hour, 20 seconds

All About Collagen (Episode 94, Bites #33)

7/18/2023 • 14 minutes, 6 seconds

All About Parasites (Episode 93 with Allyssa LaScala)

Sponsored by: guthealingsupplements.com + agutsygirl.comPlease leave a review if you enjoyed this podcast: https://podcasts.apple.com/us/podcast/a-gusty-girl/id1548012278Episode Notes-------ResourcesPodcast listeners save 20% off anything from agutsygirl.com with code PODCAST at checkout. You'll also save 15% off anything from guthealingsupplements.com with code AGUTSYGIRL at checkout.Full post to accompany this episodeFollow Allyssa on InstagramAquatru Reviews (Do you need a water filter at home?)Personal Air PurifierIt all comes back to the immune systemThe basics, foundations are criticalDysbiosis Diet Plan (The GutSMART Protocol with Dr. Pedre)Lyme Disease Diet {All About Lyme, Episode 62 with Dr. Jess Peatross}Track the status of your OWN gut microbiome with Viome {Use code AGUTSYGIRL at checkout to save $110 off your own testing kit OR get $30 off your first month on one of their monthly health plans.}Get started healing for REAL, for GOOD today -- Gut Healing for Beginners + A Gutsy Girl’s BibleHealing Blooms from Within: 90-day gut healing journey journalEmail: podcast@agutsygirl.comDon’t Miss These ThoughtsWhat are the most common types of parasites that affect humans, and what are their effects on the body?How do parasites enter the human body, and what are some common transmission methods?The relationship between parasites and diseases. How do parasites contribute to the development of certain illnesses?What are the symptoms of a parasitic infection, and how can one differentiate them from other health issues?How are parasitic infections diagnosed – is it only through stool samples or blood tests?Are there certain anti-parasitic foods?What treatment options are available? Parasite cleanse supplements or any other natural remedies?How can individuals protect themselves from parasitic infections? Are there any preventive measures or lifestyle choices that can help reduce the risk?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

7/11/2023 • 47 minutes, 26 seconds

11 Ways to Naturally Increase Stomach Acid (Episode 92, Bites #32)

6/27/2023 • 17 minutes, 32 seconds

Symptoms of Low Stomach Acid (Episode 91, Bites #31)

6/20/2023 • 14 minutes, 38 seconds

Home Remedies to Relieve Bloating (Episode 90, Bites #30)

6/13/2023 • 19 minutes, 18 seconds

The Truth About Why Your Gut is an Ugly Mess

6/6/2023 • 18 minutes, 14 seconds

Hemorrhoids vs Colon Cancer (Episode 88 with Dr. Zuri Murrell)

5/30/2023 • 45 minutes, 41 seconds

How to Reintroduce Foods After Elimination Diet (Episode 87, Bites #28)

5/23/2023 • 18 minutes, 11 seconds

Why SIBO is Such a Pain in the Butt (Episode 86, Bites #27)

5/16/2023 • 32 minutes, 48 seconds

In Case My Daily Routine Interests You (Episode 85, Bites #26)

Sponsored by: guthealingsupplements.com + agutsygirl.comPlease leave a review if you enjoyed this podcast: https://podcasts.apple.com/us/podcast/a-gusty-girl/id1548012278Episode Notes-------ResourcesBreak Down (Code AGUTSYGIRL at checkout to save 15%)Nourish Plus (Code AGUTSYGIRL at checkout to save 15%)Digest Plus (Code AGUTSYGIRL at checkout to save 15%)Probiotic (Code AGUTSYGIRL at checkout to save 15%)Episode 83: Come grocery shopping with me (the episode that preceded this solo episode)Intermittent FastingMeal SpacingAre Artificial Sweeteners Bad for Your Teeth? (All Things Oral Microbiome, Episode 34 with Dr. Jim Ellis)Noble Made Wing Sauce, Garlic Parmesan (the sauce I mention on the show) (If you don't yet have a Thrive Market membership, you can get one HERE)Sourdough SkilletMore Omega (Code AGUTSYGIRL at checkout to save 15%)DIY Mason Jar Table CenterpiecesSleep and Gut HealingLow Dose NaltrexoneMove Now (Code AGUTSYGIRL at checkout to save 15%)Counter+ Lotus Glow Cleansing BalmMad Hippie CleanserBeautycounter Overnight Resurfacing PeelTeeth whitening strips (Use code 'AGUTSYGIRL015' at checkout to save 15%)My blue light blocker glassesEssential oil diffuserIs Sourdough Bread Vegan (Your Ultimate Guide)athymeformilkandhoney.comHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleDon’t Miss These ThoughtsWhat my days looks like; Monday - Wednesday and Thursday - SaturdayThings I eat, supplements I take, medications I take, lifestyle activities I partake itSomething I do not doA little TMI, but real talk :)-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

5/9/2023 • 35 minutes, 2 seconds

Microbiome Diet Food List (Episode 84 with AndytheRD)

Sponsored by: guthealingsupplements.com + agutsygirl.comPlease leave a review if you enjoyed this podcast: https://podcasts.apple.com/us/podcast/a-gusty-girl/id1548012278Episode Notes-------ResourcesFollow Andy on InstagramLearn more about what Andy has to offer on his website HEREGet More Omega HERE for those glorious Omega 3 fatty acids we chat about on the show (code AGUTSYGIRL at checkout will save you 15%)Track the status of your OWN gut microbiome with Viome {Use code AGUTSYGIRL at checkout to save $110 off your own testing kit OR get $30 off your first month on one of their monthly health plans.}Soluble vs Insoluble FiberFermented Essentials {What to Know + Items Needed}Top 15 Low-FODMAP High-Fiber FoodsA Gutsy Girl’s journalDon’t Miss These ThoughtsWho is Andy Desantis?We talk about the gut microbiome all the time, but what is it and why is it so important for overall health?Both food and lifestyle factors contribute to our microbiome status (a healthy gut microbiome or imbalanced microbiome).What does Andy think are 5 top foods for gut microbiota? And why?Andy recently did a post on Instagram surrounding dietary fiber vs fermented foods. What is the difference between them?What is Andy’s opinion about plant foods and high-quality animal-based foods like grass-fed meat (red meat in general) as they relate to overall intestinal health?Are there any foods that Andy considers to be the worst foods for gut health?If a client comes to Andy with irritable bowel syndrome and/or inflammatory bowel disease, is there a specific approach you like to take from a diet standpoint in helping manage symptoms in the short term? How about the long term?What are a few lifestyle factors one could remove, add, or change to see increased health benefits of for the digestive system?Andy’s advice for lifestyle factors to help with regular bowel movements?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

5/2/2023 • 44 minutes, 26 seconds

Grocery Shopping List with A Gutsy Girl

Sponsored by: guthealingsupplements.com + agutsygirl.comPlease leave a review if you enjoyed this podcast: https://podcasts.apple.com/us/podcast/a-gusty-girl/id1548012278Episode Notes-------ResourcesFull post to accompany this episodeThrive MarketWild Pastures (Get 20% off every box for life using my link.)Daily Harvest (Use code ‘AGUTSYGIRL’ to save UP TO $65 off your first box.)Sourdough BreadMy Costco Grocery CartWalmart Edition Gutsy FindsTarget Edition Gutsy FindsThe Gutsy BundleHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleDon’t Miss These ThoughtsAisle-by-aisle grocery shopping with A Gutsy GirlWhere I purchase grocery items that can’t be found in our local grocery store-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

4/25/2023 • 23 minutes, 30 seconds

Foods that Cause Bloating During Period (Episode 82: gut health and menstrual cycle)

Episode Notes-------ResourcesFollow Krista on InstagramLearn more about what Krista has to offer her website HEREComplete List of Gut and Hormone TestsAll About GI Hormones22 Adaptogens for HormonesTop 6 Skin and Hormone Books11 Gut and Hormone SupplementsA Gutsy Girl’s journalDon’t Miss These ThoughtsWho is Krista King?How did Krista become so interested in hormones and the menstrual cycle?What is a “normal” menstrual cycle? Duration? PMS symptoms? Etc.?What’s the deal with gut health and hormones? How are they connected?What are the implications on estrogen and progesterone levels when poor gut health is present?Does Krista find that “gut healing diets” interfere with the female cycle? If so, how?What are some foods that can cause severe bloating during period?Are there any lifestyle changes Krista commonly recommends to help with overall gut functioning and health during the various luteal phases?Testing recommendations for dually checking hormone and gut function.Is there anything else about gut health and hormones Krista wishes more women new?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

4/18/2023 • 45 minutes, 2 seconds

IBS Stats and Women (Episode 81, Bites #24)

Episode Notes-------ResourcesFull article to accompany the episodeDigestion and WomenEpisode 1: My Full Story14 Irritable Bowel Syndrome StatsUse code PODCAST at checkout HERE to save 20% off your own, gut healing journal Healing Blooms from WithinThe Gutsy Bundle (now includes Break Down!)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsApril is IBS Awareness Month14 irritable bowel syndrome stats and numbersDigestion and Women; does it look different than for men?Why should you be relentless in not making IBS a taboo topic?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

4/11/2023 • 13 minutes, 40 seconds

Dysbiosis Diet Plan (The Gutsmart Protocol with Dr. Pedre)

Episode Notes-------ResourcesFollow Dr. Pedre on InstagramGet The GutSMART Protocol bookCheck out Dr. Pedre’s websiteEpisode 8 with Dr. PedreFight or FlightA Gutsy Girl’s journalDon’t Miss These ThoughtsWhat does it mean to have a gut dysbiosis?What is the difference between gut-centric and gut-related symptoms?The difference between a bacterial overgrowth and dysbiosis.How does Dr. Pedre describe leaky gut in the most simplistic terms and what does it have to do with our overall health?What is in The GutSMART Protocol?The book has a lot of recipes, so what the heck to eat with dysbiosis? What do you think is the best approach for healing various gut issues?Gut-friendly recipes that everyone can enjoy.-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

4/4/2023 • 46 minutes, 45 seconds

Printable Spring Cleaning Checklist (your optimal microbiome version, Episode 79, Bites #23)

Episode Notes-------ResourcesFull article to accompany the episode (+ free Printable Spring Cleaning Checklist (your optimal microbiome version)Use code PODCAST at checkout HERE to save 20% off your own, gut healing journal Healing Blooms from WithinThe Gutsy Bundle (now includes Break Down!)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsList of 9 things to do for "spring cleaning" to a better gut microbiomeWhy is food not the only thing to focus on?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

3/28/2023 • 11 minutes, 33 seconds

Home Remedy for SIBO

Episode Notes-------ResourcesFollow Heather Ann on InstagramCheck out Heather Ann’s websiteUse code PODCAST at checkout HERE to save 20% off your own, gut healing journal Healing Blooms from WithinThe Gutsy Bundle (now includes Break Down!)Healing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsWho is Heather Ann PettitWhat were Heather’s personal SIBO symptoms, did she find her root cause, and what treatment methods did she use.What does courageously curious mean to Heather?Heather Ann believes in controlling the controllable; what does that mean?She also believes that routine is the path to routine; what does that mean?What diet has worked best for Heather Ann?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

3/21/2023 • 44 minutes, 33 seconds

Stop Making These 8 Food Journaling for Gut Healing Mistakes {Episode 77, BITES #22}

Episode Notes-------ResourcesFull article to accompany the episode8 Steps to Creating the Best Food Journal (the post with old journal images!)DIY Journal (how to make your own healing journal)Use code PODCAST at checkout HERE to save 20% off your own, gut healing journal Healing Blooms from WithinThe Gutsy Bundle (now includes Break Down!)Healing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsHow I created the most effective food and lifestyle journal for everlasting gut healingTop 8 mistakes I made with old journaling methodsHow you can apply this all and start journaling the right way today!-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

3/14/2023 • 13 minutes, 20 seconds

Gatorade Substitute {+ 5 Alternatives, Episode 76, Bites #21}

Episode Notes-------ResourcesFull article to accompany the episodeLMNT (free sample pack with any purchase)Hydration ChallengeGutsy community + electrolytes stats HEREThree recipes for fast recoveryWellness Mama electrolyte recipeDrinkLMNT.com/AGGBreak Down (If you want to try Break Down, simply go to guthealingsupplements.com and at checkout enter code GUTHEALING10 to save 10% off your first order.)Code: PODCAST at agutsygirl.com checkout to save 20% The Gutsy Bundle (now includes Break Down!)Healing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsWhat are electrolytes + why do we need them?3 reasons for electrolytes in the Gutsy community.What's in Gatorade?5 Gatorade substitutes-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

3/7/2023 • 14 minutes, 34 seconds

Enzyme vs Probiotics {Episode 75, Bites #20}

Episode Notes-------ResourcesFull article to accompany the episodeBreak Down (If you want to try Break Down, simply go to guthealingsupplements.com and at checkout enter code GUTHEALING10 to save 10% off your first order.)Just Thrive Health Probiotic (If you want to try this probiotic, simply to go justthrivehealth.com and at checkout enter code AGUTSYGIRL to save 15%.)Nutrient AbsorptionEpisode 9 of the podcast with Kiran KrishnanProbiotic Strains vs SpeciesAll About Just Thrive Probiotic8 Probiotic MythsThe Gutsy Bundle (now includes Break Down!)Healing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsWhat is a digestive enzyme?What are probiotics?Foods with natural enzymesFoods with natural probioticsHow to supplement with digestive enzymes and/or probiotics-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

2/28/2023 • 17 minutes, 20 seconds

Best Immune Boosting Herbs {+ Gut-Immune Connection with Dr. Taz, Episode 74}

Episode Notes-------ResourcesDr. Taz on InstagramHer websiteWhat is butyrate?Sleep and Gut HealingWhy stress might be your worst enemyThe #1 gut healing journalDon’t Miss These ThoughtsBreaking down how the gut is connected to the immune system.What are signs of good immune health and gut health? And are there certain tests you can do to find out the status of both, simultaneously?Are there common things in Dr. Taz's practice that she thinks are negatively affecting both immune and gut health? What are they?What are the best ways to improve both gut and immune health?Astragalus and other immune-boosting herbs for overall immunity.Other food, supplements, lifestyle that Dr. Taz likes using for all things gut-immune boosting?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

2/21/2023 • 34 minutes, 50 seconds

DHA vs EPA {Episode 73, Bites 19}

Episode Notes-------ResourcesFull article to accompany the episodeMore Omega (If you want to try More Omega, simply go to guthealingsupplements.com and at checkout enter code GUTHEALING10 to save 10% off your first order.)NIH articleTufts University studyThe Omega-3 IndexThe Gutsy BundleHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsReducing gut inflammationMain types of essential fatty acidsFoods high in fatty acidsWhat is in a high-quality Omega-3 supplement?6 reasons to choose More Omega-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

2/14/2023 • 13 minutes, 51 seconds

FODMAP Diet Plan, Recipes, and an Integrated Approach to Gut Health Care {Episode 72 with OSHI Health}

Episode Notes-------ResourcesFind OSHI on InstagramSign up for OSHI (Members who sign up can enter in the appointment comments that you heard about OSHI Health + Kaitlin via the AGG podcast.)OSHI on FacebookThe #1 gut healing journalLeaky Gut series on YouTubeDon’t Miss These ThoughtsWhy did Kaitlin choose gut health as her main area of focus?What is OSHI and what do they do?Kaitlin’s simplified way for explaining what the low-FODMAP diet is.Does she tend to “prescribe” a FODMAP diet? Why or why not?If and when someone needs to follow a low-FODMAP diet due to a SIBO diagnosis, what is Kaitlin’s approach? Is the diet integrated with anything else?Kaitlyn’s “framework” for combining low-FODMAP foods and turning them into snacks + 4 simple low FODMAP snacks?2 low-FODMAP recipesWhat Kaitlin wishes more people knew about gut healing diets.-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

2/7/2023 • 44 minutes, 9 seconds

Does Coffee Cause Leaky Gut {+ 9 other factors slowing your healing, Episode 71, Bites #18}

Episode Notes-------ResourcesFull article to accompany the episodeDoes Coffee Cause Inflammation {episode 2 with Kelsey Kinney}John HopkinsHow to Avoid Toxins and Harmful Pesticides in CoffeeAll About Acid RefluxArticle from the NIHDrink LMNT - get my fave "coffee" addition flavors (Chocolate Salt, Mint Chocolate, Chocolate Caramel)A Gutsy Girl's FREE 3-Day Detox Plan: The First ThreeThe Gutsy BundleHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsCoffee health benefitsProblems with coffee while healingDoes coffee cause leaky gut syndrome?5 tips for drinking your coffee-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

1/31/2023 • 14 minutes, 9 seconds

Best Supplements for Detox {gut + skin, Episode 70}

Episode Notes-------ResourcesDr. Laura's websiteBook your virtual appointment with Dr. LauraGallbladder vs Heartburn {Episode 52 with Erin Holt}The Secret to a Healthy Gut MicrobiomeHow to Achieve Optimal Microbiome DiversityDon’t Miss These ThoughtsWho is Dr. Laura Belus?From a naturopathic doctor’s standpoint, what is a detox? What might a detox diet look like? And what is the best way to approach a detox?Why Dr. Laura thinks women in particular might need extra support via lifestyle changes and/or supplements in order to optimize gut and skin health.What are some common vitamin deficiencies she sees with women that are contributing to poor gut and skin health? And what are her theories about why these are occurring?Is there a connection between the digestive system and skin; what is it? In other words, if and when skin conditions - any skin conditions - arise, what might be going on from a digestive standpoint?What does Dr. Laura believe a healthy diet for both gut and skin might consists of (generally speaking) and also what an overall healthy lifestyle includes?Dr. Laura's 3-5 best supplements for gut and skin detox.If someone has a terrible skin condition due to gut issues, is there ever a time she turns to prescription medications? When?Are there any tests she always runs for patients with both gut and skin issues occurring simultaneously?-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

1/24/2023 • 49 minutes, 11 seconds

What to Wear to a Colonoscopy {+ 29 More Colonoscopy Tips, Tricks, and Information; Episode 69, Bites #17}

Episode Notes-------ResourcesFull article to accompany the episode: What to Wear to a Colonoscopy {+ 29 More Colonoscopy Tips, Tricks, and Information; Episode 69, Bites #17}Gut Healing for Beginners {{A Gutsy Girl's signature program that is a step-by-step guide for beginning to understand your gut in 30 days or less (+ TAKING ACTION)}}A Gutsy Girl's FREE 3-Day Detox Plan: The First ThreeThe Gutsy BundleHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsConfusion does not have to be part of your story.What exactly is a colonoscopy and endoscopy?Q&A on the two procedures5 tips, tricks, and information surrounding a ColonoscopyWhy these are life-saving procedures-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

1/17/2023 • 19 minutes, 16 seconds

Vegetable Oil Ingredients {Episode 68, Bites #16}

Episode Notes-------ResourcesFull article to accompany the episode: Vegetable Oil IngredientsA Gutsy Girl's FREE 3-Day Detox PlanCoconut oil isn't healthy. It's never been healthy. via American Heart AssociationThe Great Cholesterol MythWeston A. Price FoundationPubMedDoctor KiltzNational Institutes of HealthHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleA Gutsy Girl supplement line, guthealingsupplements.comDon’t Miss These ThoughtsWhat are vegetable oils?Common types of vegetable and seed oilsAre all vegetable oils harmful?Research around IBS and IBD as it relates to vegetable oils / ratio of Omega-6's to Omega-3'sInflammation-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

1/10/2023 • 10 minutes, 58 seconds

Best Juice Recipes for Gut Health {Episode 67, Bites #15}

Episode Notes-------ResourcesHealing Blooms from Within (90-day gut healing journal)A Gutsy Girl’s BibleTest with the Viome gut microbiome health test. (Use code AGUTSYGIRL at checkout to save $30 off your own testing kit OR get $30 off your first month on one of their monthly health plans.)A Gutsy Girl supplement line, guthealingsupplements.comJust Thrive Health Just Calm (Use code AGUTSYGIRL at checkout to save 15% off anything from Just Thrive, including the Just Calm.)Juicing for Gut HealingApple-Kale Juice (PDF download)How to Make Celery Juice (in a blender) (PDF download)Top 13 Gut Healing Boosts for Smoothies (and/or juices)Don’t Miss These ThoughtsA simple update (warning: a little personal)9 things I’m doing and one I’m NOT doing in 2023 (another warning: also a little personal, you here for it?!)All about juices and some of my fave juice recipesWhy juice and how not to do itJuices vs Smoothies-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

1/3/2023 • 19 minutes, 52 seconds

Life Coach vs Health Coach: What is the Difference?

Episode SummaryWhat is the difference between a life vs health coach? Who are the 4 health coaches on team 'A Gutsy Girl?" Episode 66 on the 'A Gutsy Girl' podcast.Episode NotesSponsored by: guthealingsupplements.com + agutsygirl.comPlease leave a review if you enjoyed this podcast: https://podcasts.apple.com/us/podcast/a-gusty-girl/id1548012278-------ResourcesA Gutsy Girl Health Coaching teamLife Coach vs Health CoachA Gutsy Girl’s Bible: a 21-day approach to healing the gutBible e-courseHealing Blooms from Within (the 90-day gut healing journey journal)Gut Healing for BeginnersUse code NEWYEAR23 at checkout through January 2, 2023 to save 30% off the courses.Don’t Miss These ThoughtsMeet the 4 health coaches, who will each answer:Who they areTop 3 gut health tipsTheir approach to coaching women on their gut health or healing journey-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

12/27/2022 • 36 minutes, 9 seconds

New Year Journal Prompts {getting clear on your healing journey}

Sponsored by: guthealingsupplements.com + agutsygirl.comPlease leave a review if you enjoyed this podcast: https://podcasts.apple.com/us/podcast/a-gusty-girl/id1548012278-------ResourcesDownload link for the PDF with all 37 prompts from the episodeA Gutsy Girl’s Bible: a 21-day approach to healing the gutBible e-courseHealing Blooms from Within (the 90-day gut healing journey journal)Gut Healing for BeginnersUse code NEWYEAR23 at checkout from today through January 2 to save 30% off the courses.Don’t Miss These ThoughtsEnd of year / beginning of New Year journaling promptsActionable items – 37 prompts to share today!-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

12/20/2022 • 14 minutes, 19 seconds

Home Remedies for Diverticulitis {+ Episode 64 with Joanna Fowler}

ResourcesWhat is Diverticulitis90-Day Gut Healing JournalJoanna’s YouTubeConnect with Joanna on InstagramThe Water CoolerNesting Story websiteDon’t Miss These ThoughtsWho is Joanna Fowler?What is Joanna’s personal story and how did that lead her to where she is today?What is SIBO and how is it often treated?What did Joanna do in her own SIBO journey to made a difference for her?What is diverticulitis and how does someone get it?What are some eating changes Joanna has made in order to reduce her diverticulitis flare-ups?What are some lifestyle factors that aid with diverticulitis?How does Joanna manage her stress and how does that play into her gut healing?What is Joanna’s best advice for others struggling with their own gut health?What is Diverticulitis?Diverticulitis is the inflammation of small pouches in your large intestine. The presence of these small bulges is fairly common, but it can become problematic when they become inflamed or infected.Diverticula, or the small pouches, are formed in weak portions of the large intestine. They are usually found in the sigmoid colon, which is on the lower left side of the gastrointestinal tract. They are often due to weak spots in the colon.Diverticulitis symptoms are severe abdominal pain (often in the left side), fever, and nausea, chills, and cramps. Since it has similar symptoms to a lot of other gut issues, it can be hard to diagnose. However severe symptoms signal that you need treatment as soon as possible.While the presence of diverticula is fairly common, only 5% of these cases turn into Diverticulitis. It is more likely as you get older.Other risk factors include:high-fat diethigh red meat consumptionlow-fibre dietlow exercisenonsteroidal anti-inflammatory drugs (aspirin, ibuprofen)maleSources: HERE and HEREDiagnosis of Diverticulitis and TreatmentIn order to diagnose diverticulitis, your health care provider will often check your medical history and touch your stomach to gauge pain levels.They can also run the following tests:blood testsstool samplesCT scansigmoidoscopydigital rectal examOnce diagnosed, diverticulitis is often treated with antibiotics. Often it will be recommended to rest, and follow a low-fiber diet or liquid diet until inflammation goes down. This prevents the risk of further inflaming the diverticula.In extreme cases, surgery is sometimes required. This is only if the infection reaches a point where it is creating blockages and affecting your entire digestive tract.What Causes DiverticulitisA lot of scientists theorize that one of the main causes is a low-fiber diet. This leads to constipation which puts pressure on your abdominal wall and causes diverticula.It is also thought that infections of these diverticula can occur from gut dysbiosis, parasites, and bacterial infections.By increasing the consumption of high-fiber foods (implementing a more high-fibre diet), you can reduce the risk of diverticulitis significantly.Eating Habits for DiverticulitisJoanna recommends a couple of shifts that made a huge difference in preventing her own diverticulitis from flaring up.Taking digestive aidsJoanna takes HCL with meals that are high in protein or are harder to digestShe also takes Lactaid when eating dairy to help with digestionDigestive enzymes can also be usefulBetter digestion= less chance of inflammationBeing careful with probioticsWhile some probiotics can help with gut dysbiosis, some can further inflame the gutThe effectiveness of probiotics with diverticulitis is based on the root causeEating less raw foodJoanna limits her consumption of raw veggies such as saladsCooking veggies makes it easier to digest and reduces risk of inflammationIncluding supplementationTaking supplements your body is low in or to substitute for hard-to digest foodsJoanna takes iron to limit her red meat intakeSmaller portions and mindful eatingTaking time in between mealsAllows time for the MMC to “sweep the gut”Gives your body time to actually digest in between eatingDrinking plenty of waterHelps move food through the digestive systemFluids can help with more regular bowel movementsTIP: carbonated water to increase if opposed to regularMoving body after eatingCan help with both digestion and blood glucose levelsThe takeaway here is that anything that improves overall digestion will reduce inflammation.This results in less flare ups of diverticula.Are you having a hard time digesting food? Digest Plus was created for you!YES! GET MY DIGEST PLUS HERE + USE CODE GUTHEALING10 TO SAVE 10% AT CHECKOUTDiverticulitis DietThere is honestly no one “correct” dietary changes for diverticulitis.However, it is often suggested to follow a high-fiber diet in order the keep the digestive system flowing smoothly.It is recommended to eat 14 grams of fiber per 1,000 calories eaten in a day.The western diet typically does not contain nearly enough fiber, so it is important to make a conscious effort. This amount is recommended to ANYONE, regardless of if you have diverticulitis or not. It does help to follow this to both treat and prevent intestinal inflammation.Here are some common high-fiber foods to include in your diet:whole grain foodsbeansberriesbroccoliavocadospotatoesapplesnutsWANT MORE INFORMATION ON FIBER AND THE MICROBIOME? YOU’LL FIND IT ALL BY CLICKING HERE.Joanna personally does not adhere to a special diet but has found a routine that works for her.Her diet includes things such as oatmeal, fresh fruit, nuts, starchy carbohydrates, proteins, and soups.She recommends finding foods that feel good to YOUR body, as no template for eating will be perfectly fit to your own gut. You are the only one who can properly know what works for your digestive system and what does not.Some fun tips Joanna has found through experimentation are:red wine can help with her symptoms of SIBO (bloating and gas)almonds and fatty nuts help with both sugar cravings and migrainesstarchy carbohydrates help with both satiety and digestionAll of these work for HER, which is part of the reason it is so important to find your own eating pattern.If you listen to your body it will be much easier to prevent a flare-up.Lifestyle Shifts for DiverticulitisOne of Joanna’s main shifts that has changed her gut has been to REDUCE stress. You are probably so tired of hearing this advice, but it is truly a game-changer.Here are some ways she lowers her stress:Setting boundariesEspecially if you are a type A person, setting boundaries for yourself is critical. Saying no to certain opportunities and not overloading your plate are so helpful in giving your body time to rest and relax.SleepPrioritizing sleep is truly one of the best things you can do for your body. Joanna sets a strict sleep schedule in order to be asleep by 9:30 and have a full 8 hours a night.Moving bodyMoving your body not only is healthful for your physical well-being, but it also helps with mental well-being.Exercise boosts both endorphins and helps to lower cortisol levels (stress hormone). Adjusting your exercise to fit your current needs is a KEY part of making the most of your workout.Joanna recommends low-impact exercise such as walking or yoga over higher intensity cardio or strength training.This turns exercise into a way to both strengthen and stretch your body, rather than being hard on your cells.Being intentional with foodSince food literally feeds our gut it is crucial to think about WHAT and HOW we are eating.Opt for foods that feel good to you and are nutrient-dense.Self-careOr as Joanna calls it, “living slow.” This could be anything from sitting down to read a book to taking a hot bath at night. Take the time to care for your body.These are more natural remedies for treating inflammation in the body. Since inflammation and stress are so directly linked, it makes sense that taking steps to reduce stress can help prevent a diverticulitis flare-up.Advice for Gut HealingJoanna recommends a few steps to take for anyone on their gut journey.Follow practitioners and individuals well-versed in gut healthGather information about yourselfTHE ANSWERS ARE IN YOUR OWN BODYAs with any podcast, I asked Joanna to give us her three convictions around gut healing.Here were the three convictions she provided:Listen to your own body and know that everyone is uniqueBe your own detectiveDon’t underestimate how much stress can impact your healthBe your own detective!Get ‘A Gutsy Girl’s‘ 90-day gut healing journey journal, Healing Blooms from Within.Our team can mail you a physical, spiral-bound journal OR you can download the journal PDF to print on your own instantly.I NEED THE PHYSICAL COPY OF THIS JOURNAL SENT MY WAY TODAY!All three of these are absolutely key to anyone trying to figure out their own health problems.Taking ownership over your own symptoms and treatment is one of the first steps anyone should take in their healing journey, whether that be diverticulitis or anything else.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Joanna FowlerJoanna Fowler is the Co-Founder and CEO of The Water Cooler, a social media management and branding company and the Founder of Nesting Story, the blog and YouTube channel, where she shares her real, honest, and inspirational stories about womanhood, motherhood, creating a beautiful and functional home, life with twins, lifestyle, and wellness.Joanna resides in Burlington, Ontario, Canada with her four kids and rescue pup Oliver.It’s a busy life, that’s for sure and amidst all this Joanna has learned how to manage her chronic illness and is continuing to find balance and learn that stress is her body’s worst enemy.After a complete thyroidectomy, a bout of Diverticulitis and being diagnosed with SIBO, Joanna has and is continuing to learn the art of slowing down, living intentionally, and saying no to create space, take care of her body and be present for family, her businesses and most importantly, herself.If you liked this episode, you might also enjoy:Gut Healing for BeginnersGuthealingsupplements.comComplete List of Common Digestive ConditionsXox,SKH

12/13/2022 • 46 minutes, 51 seconds

Broth vs Soup {Episode 63, AGG Bites #13}

ResourcesSouth American proverbKettle & Fire bone broth (code: AGUTSYGIRL at checkout to save 20%)A Gutsy Girl's BibleHow to Get Your Baby to Drink Bone BrothCooking for Geeks10 Gut Healing Boosts for Bone BrothDon’t Miss These ThoughtsMy personal bone broth storyWhat I ate on Day 1: GAPS DietBroth vs Soup vs StockBenefits of brothThe only packaged bone broth I recommendWhy I recommend Kettle & Fire (my top 2 reasons)

12/6/2022 • 16 minutes, 47 seconds

Lyme Disease Diet {All About Lyme, Episode 62 with Dr. Jess Peatross}

Resources90-day gut healing journey journalWebsite (Dr. Jess + her work)Dr. Jess on InstagramDon’t Miss These Thoughts!Who is Dr. Jess Peatross?What exactly is Lyme disease and how does one get it?What are some symptoms a Lyme disease patient might experience? And what does it have to do with the gut?For many it seems as though Lyme disease treatment can be tricky. Dr. Jess shares what some of the most common and/or effective treatments are + why it’s hard to heal from Lyme.Do dietary changes work for her patients with Lyme disease? And what are some specific foods she has them eat and/or remove from the diet?Are there any nutritional supplements that are helpful for those with Lyme?Dr. Jess is well-versed in other topics, too, so I wanted to at least highlight them in the episode. The first is mold illness. Like Lyme disease, it seems as though mold illness is another major underlying factor for severe gut issues. So, what is mold illness and how is it connected to the gut?So much of chronic illness has to do with our drainage pathways. Dr. Jess talks a lot about this so she gives a brief overview of what drainage pathways are and what the first step to opening them up contains.Finally, besides chronic disease, she also talks about scarring from C sections, augmentations, etc. and how they hold the sympathetic nervous system in overdrive of the trauma that sustained them. I also know that scarring can be one of the main reasons for recurrent SIBO, so Dr. Jess tells us more about what this might look like for someone.“A body that is imbalanced is a body at risk”Dr. Jessica PeatrossWhat is Lyme?Lyme disease is caused by a corkscrew bacteria known as bacterium Borrelia burgdorferi.Its shape gives it the unique ability to burrow deep into tissue and dig its way in, which is part of the reason this infection can be so hard to fight off.It often hides deep in connective tissue, such as joints, which is part of the reason it can cause symptoms such as joint pain.Since b. burgdorferi does not hide in the bloodstream, and instead in the tissue, most of the conventional tests are highly inaccurate. Blood tests used by conventional doctors such as the western blot blood test are known to miss Lyme in 50-80% of patients.Dr. Jess calls Lyme “the great mimicker” as it mimics other diseases and symptoms due to its wide-ranging effects.Its location can cause migrating joint pain, chronic fatigue syndrome, and brain fog.All of these are somewhat vague in nature, which is another reason Lyme is so hard to pinpoint initially.How Do You Get Lyme?Lyme is carried primarily by ticks.The bacteria is transmitted through a tick bite into the skin of Lyme patients.Unfortunately, due to climate change ticks are expanding their territory and the places they can inhabit. This makes Lyme a much higher risk than it used to be, regardless of location.Tick-borne illness such as Lyme have DOUBLED in the last 13 years, with Lyme being the most prevalent.New studies are also showing that mosquitos can also carry Lyme, which is slightly concerning. This means more potential infections in the future.Source: HERECommon Lyme Disease SymptomsDr. Jess list some of the common symptoms of Lyme:visual changes – blurry visionmigrainesco-infection (like stubborn SIBO)TMJ or locked jawbrain fogjoint paininsomniahormonal imbalancesdecreased immune functionflares of other chronic disease such as autoimmunityLyme infections cause the body to go out of balance, or have trouble maintaining homeostasis.A lot of mechanisms that we rely on daily are due to homeostasis, such as our sleep cycle, energy, body temperature, hunger cues, etc.This is part of the reason that Lyme is truly so destructive on overall health, as it impacts so many different reactions within the body.In terms of its impact on the gut, Lyme has several negative effects.Since Lyme has such a negative effect on the immune system, it actually makes it easier for pathogens to make it to the gut. The immune system lacks the capacity to fight off these foreign invaders and more infections can spring up in the gut.This can be anything from parasites to yeast to mold.Manifestation of SymptomsYou may be wondering, how long does it take for these symptoms to start showing up?And the answer is- it totally depends.Dr. Jess explains how the individual’s immune system actually determines how long these symptoms will take to occur. It also controls how severe these symptoms may be.If someone’s immune system is in good standing, you can expect to see a “bulls-eye” rash appear quickly after the bite. This rash is your body’s reaction to Lyme initially, and it actually a good sign of immune function.After the rash occurs, it is fairly variable how long the symptoms will take to occur.This often happens anywhere from 2 weeks to a month or so after being exposed to Lyme.It only takes about 24-72 hours for the ticks to transmit the bacteria, but symptoms usually do not occur until the bacteria starts fully colonizing in the body.Lyme Disease TestingDr. Jess recommends several different tests that she uses in her own coaching:vibrantlabarmin labsIGeneXwestern blot (a last resort but is ok if on a tight budget)All of these tests are blood tests but have more sensitive markers than traditional blood tests.They test for different bands of tick exposure, which can point to Lyme disease.Treatment of Lyme DiseaseDr. Jess explains how her Lyme treatment actually differs slightly from the traditional treatment.Most doctors go straight for an antibiotic treatment, which can work, but also leaves room for bacterial resistance. Bacteria can easily alter and form resistance to certain antibiotics, which lowers their potential for success.Dr. Jess uses a two-step approach to healing Lyme consisting of opening drainage pathways and then killing the infection.Opening drainage pathwaysOpening drainage pathways helps to reset the body to homeostasis and normalcy BEFORE attempting to kill anything.This allows individuals to actually dump toxicities and exposures out of their body through multiple pathways such as the liver, bowels, and kidneys.Since bacteria feed on organic waste, removing this waste also helps to determine why the bacteria was there in the first place.Once the drainage pathways are opened- individuals able to sweat, consistently go to the bathroom, and establish normal sleep- they are ready for the next phase.Killing phaseBy using antimicrobials, Dr. Jess focuses on killing the Lyme bacteria.Some of her suggested antimicrobials include:BiocidinCellCore productsbiofilm bustersShe also recommends some herbs that have antimicrobial properties such as:clovewormwoodblack walnut hullberberineSome of these herbs also have anti-inflammatory properties, which is an added bonus!Drainage PathwaysDrainage pathways are actually one of the MOST important parts of your body to understand. These pathways allow you to remove any toxins that you may breathe in, eat, or inhale through your nose.Since we are constantly being exposed to toxins, it is CRUCIAL that we have well-functioning drainage pathways.These include organs such as the kidney (filtering urine), liver (filtering out toxic material), bowels (rids bodies of unwanted substances), and sweat glands.Unfortunately, these pathways can often become overwhelmed and blocked. This results in a build-up of toxins, which can just lead to further infection.Dr. Jess reveals two common drainage blocks and how she remedies them:stagnant livercastor oil packs to encourage production of bileincreased consumption of bitter vegetables and herbscoffee enemasblocked sweat pathwayssauna or hot bathsslowly increase exposureBy working with a practitioner, you can hone in on opening these pathways, which is so important to overall gut healing.Lyme DietA Lyme diet is almost identical to an anti-inflammatory diet.It focuses on whole, unprocessed food while minimizing the number of inflammatory foods consumed.Dr. Jess recommends to “shop the perimeter of the grocery store” if you unsure where to start. This is the part of the store that will usually contain all the fresh fruits and vegetables, and fresh meat.ENCOURAGED TO EATgrass-fed meat and wild-caught fish (omega-3 fatty acids)fresh fruit and vegetables + leafy greensunprocessed whole grainsnuts and seedsbeansginger and turmeric (both anti-inflammatory)olive oil- healthy fats help to reduce inflammationHIGH-QUALITY MEAT IS CRITICAL! THIS IS WHY WE TRUST WILD PASTURES. CLICK HERE TO SAVE 20% FOR LIFE!DISCOURAGED TO EATseed oilsartificial sweetenersfood coloring and dyesprocessed glutenANY PROCESSED FOOD (chips, processed meat and cheese)nightshades (eggplants, tomatoes, peppers, potatoes)- correlated with higher inflammation, try experimenting with thisTaking out foods such as added sugars and processed gluten can be extremely hard for those with stealth infections.These pathogens often control your cravings and will lead you to crave food that they feed off of. It truly is the practice of extreme self-control that will get you on the path to healing.In addition, some individuals do find some relief on a gluten-free diet, but it really comes down to the individual.Try experimenting with taking gluten out, as it is a common inflammatory food.Lifestyle ChangesOn top of changing to an anti-inflammatory diet, it can also be helpful to make some changes to both your eating and lifestyle.This can help reduce inflammation and make the treatment process easier.Chronic inflammation both amplifies symptoms and slows down healing.include a variety of food – ensures that you are getting the necessary amount of vitamins and mineralscan also turn to supplements if nutritional deficiencies are suspectedthe more color in a meal, the higher it will be in antioxidants (prevents inflammation and damage on cells by oxygen)exercise – helps to decrease inflammatory responsesleep- make sure you are prioritizing sleepdecreased levels of sleep associated with increased inflammationadjust diet to what FEELS good to YOU- very individual on how certain foods will feelno single diet fits everyone’s needs and symptomsdecrease stress levels – this one is SO hard I know, but it really helps reduce oxidative stress on the bodyThese changes can really help to get your body to a place where it can properly tackle the bacterial infection.Source: HERESupplementation for LymeWhile Dr. Jess does not use many supplements in her everyday life, she does have a couple that she likes using.vitamin Dvitamin Corgan meat supplements (contains essential B vitamins; When you use THIS link you’ll automatically save 15%. PLUS, when you order 3 bottles or more you’ll receive FREE shipping and handling!)humic and fulvic acids (soil based vitamins that can help detoxify as well as encourage certain biochemical reactions)Personal recommendations:Now I may be a little bit biased, but I think there are 2 main Gutsy supplements that are perfect for getting your body back in balance.NourishPlus – this multivitamin provides key nutrients to help your body have optimal energy levels and absorption for proper healinggreat foundational startTummySoothe – this supplements contains IGG antibodies specifically designed to help improve immune function and decrease inflammationhelps calm down inflamed body systems and provides immune supportCODE: GUTHEALING10 TO SAVE 10% AT CHECKOUTMoldMold is another pathogen that tends to go hand in hand with Lyme.It is a multi-celled fungus that is prone to growing in water-damaged spaces.Mold can be absorbed through our skin, breathed in, or even consumed through our food.Like Lyme, it directly attacks the function of the immune system which can lead to a wide array of symptoms. Oftentimes mold exposure actually is the catalyst for a host of other chronic diseases and autoimmune issues.Other fungal offshoots of mold can cause issues such as SIFO, small intestinal fungal overgrowth, or candida issues.These spores behave in almost the exact same manner as mold, growing in the gut lining. This affects the body’s ability to maintain homeostasis (just like Lyme) and makes one prone to a whole host of other chronic infections.AwarenessFor all of these infections, AWARENESS is absolutely crucial!Lyme and its fungal counterparts all are extremely detrimental to overall health and well-being and it is crucial to know both how to identify it and what to do about infections.Over time these infections can lead to chronic issues and autoimmunity issues, so it is important to know how to recognize the signs.Taking a functional medicine approach to these fungal and bacterial issues can be an absolute game-changer for your overall health.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Dr. Jessica PeatrossDr. Jessica Peatross has a passion for uncovering the mystery behind the chronic illness, whether that be stealth infections, heavy metals, stress, trauma or other environmental toxicities.She is visionary for the future of healthcare and left her position as a board-certified, internal medicine hospitalist to pursue Functional Medicine in order to better serve her patients. By getting to the real, root cause answers for WHY the body might be malfunctioning. Her philosophy….embraces that health encompasses the whole patient – mind, body, and spirit – and Dr. Jess has become one of the most-sought after Functional Medicine Leaders.She is known for her ability to help identify the root cause of illness, most often traced back to hidden, stealth infections like Lyme, parasites and mold, Dr. Jess’s area of expertise.After graduating Magna Cum Lade with a BA in Biology, a minor in Psychology, and earning her medical degree from University of Louisville, Dr. Jess worked as a hospitalist for 6 years before beginning to experience what many of her patients experienced, deep anxiety, hormonal imbalances, and mitochondrial dysfunction.In the process of trying to heal herself, she sought answers to uncover the root cause of disease – something she thought she had learned in medical school but realized she had not. She began to investigate alternatives to today’s modern medical industry that “treats every ill with a pill.” Dr. Jess left her hospitalist position and became trained in Gerson Therapy, Functional Medicine, Nutrigenomics, and Ozone Therapy and quickly uncovered that 90% of disease is a result of lifestyle, diet, and environment.The body has all the answers to heal and reverse chronic disease. She has gained notoriety for her Kill*Bind*Sweat method, a timed method of using herbs, binders and sweating to eradicate stealth infections and invaders from the body. Recently Dr. Jess launched her Wellness plus subscription app where she is helping thousands learn how to heal themselves. Kill – use of herbal supplements to kill off stealth infectionBind – by using a binding supplement, it acts like a sponge to “soak up” the die-offSweat – by sweating via exercise, sauna or hot baths, the deceased toxins are excreted by sweat out of the bodyShe previously devoted her time to consulting with clients around the globe and educating thousands of people worldwide, however with a waitlist more than a year long, Dr. Jess launched a comprehensive online platform and app called Wellness Plus to better serve all those hoping for an appointment.The new platform offers a plethora of educational courses, live webinars, root cause Quickies, Q&A, and guest vlogs that address the root causes of Lyme, Epstein Barr, mold, parasites, hormonal imbalances, digestive issues, mitochondrial dysfunction, censored topics, and more— the common root causes her patients seek help with from her. Dr. Jess is able to heal people without the need for narcotics, immunosuppressants, antidepressants, antibiotics or steroids and in 2020, made the decision to not continue her board certification with the AMA as she no longer practices pharmaceutical-based medicine.When she is not consulting with patients or speaking at national and international conventions, she can be found, practicing yoga, playing with her fur baby, Blaze, traveling the world or eating her favorite food, blueberries. Contact hello@drjessmd.com to work with Dr. Jess. If you liked this episode, you might also enjoy:Cellular Healing {+ Diet Food List} {Episode 56 with Paola Xhuli}Guthealingsupplements.comEco Friendly DiffuserXox,SKH

11/29/2022 • 46 minutes, 7 seconds

Interesting Facts About the Immune System {Plus 13 Science Backed Ways to Boost Your Immune System} Bites #12

Episode NotesResourcesA Gutsy Girl's {Real-est + Most Practical} Holiday Wish List {AKA forget the fluff, just get the good gut-healing stuff} for 2023FREE download: Master Gutsy Resource SpreadsheetA Gutsy Girl's probiotic of choice {HERE + use code AGUTSYGIRL at checkout to save 15%}Tummy Soothe {get it HERE + use code GUTHEALING10 at checkout to save 10% off your entire first order}Full post + resources HEREGuthealingsupplements.comContact team A Gutsy Girl for any and all podcast requests, questions, comments, etc.: podcast@agutsygirl.comDon’t Miss These ThoughtsImmune system facts13 science-backed ways to boost your immune systemUse code 'PODCAST' at checkout to save 20% off anything at agutsygirl.com.Use code 'GUTHEALING10' at checkout to save 10% off your first order at guthealingsupplements.comWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

11/22/2022 • 15 minutes, 25 seconds

How to Deal with Colitis {Episode 60 with Tina Haupert}

Resources Don't Miss These ThoughtsWho is Tina Haupert?According to Tina, what exactly is UC (ulcerative colitis)?Tina's full story: when she got sick, how she knew, testing, etc? And what were some of her uc symptoms?What are some specific foods Tina thinks help during ulcerative colitis flare-ups and also makes her feel much worse during the flare?Has Tina personally found any prescription medications and/or supplements that work really well for the treatment of ulcerative colitis?What are some of the lifestyle factors Tina knows she has to focus on in order to keep severe symptoms at bay? Getting enough sleep? Following a specific diet? Finding a good support group? Using a food journal? Keeping stress levels at a minimum? Etc.What is one thing that didn’t work on Tina's journey?Tina's best piece of advice for anyone struggling with severe ulcerative colitis (or any other form of IBD for that matter) when it comes to improving overall quality of life?When it comes to UC, what is something Tina thinks most people don’t understand? What is Ulcerative Colitis?Tina describes ulcerative colitis as an "inflammatory condition where ulcers form in the colon."UC is, in fact, a type of inflammatory bowel disease (IBD).This condition mainly affects the lining of the large intestine, one of the last portions of the gastrointestinal tract.Some of the most common symptoms of ulcerative colitis are abdominal pain, bloody stools, mucus, fatigue, poor appetite, and frequent bowel movements.Tina admits that she doesn't know how to "heal" UC per se, but more research surrounding the root causes is emerging.UC is believed to be caused by the interaction of several factors including the immune system, genetics, microbiome health, and the environment.New data proves that UC is likely caused by a combination of incorrect immune signaling and bacterial or viral presence in the colon.In a normal individual, the immune cells of one's immune system would send inflammatory markers in response to a foreign body or bacteria.However, this would die down once the pathogen was removed from the body.In someone with UC, it is believed that an overactive immune system continues to send inflammatory markers once the pathogen is removed.This results in... you guessed it: A constant state of inflammation and stomach upset.The goal of treatment is remission or the state of keeping the inflammation at bay.Since this disease is chronic, there is no way to "cure" it but the symptoms of UC can be reduced with proper treatment.Source: HEREEating for UCAlthough it is so tempting to think that a diet can solve your gut issues, Tina reminds us that this is entirely incorrect.She tried so many different diets including paleo, AIP, carnivore, and elemental, all of which didn't make much of a difference.Her advice for flare-friendly foods comes down to this:focus on consistency of foods- soft and easy to digestfoods such as smoothies, soups, broths- a lot of the fiber and harder to digest components broken down alreadyturn to whole food sources- stay away from processed food, fake sugarsprocessed foods are both inflammatory and lack a lot of necessary nutrients for maintaining a calm and happy gutbalanced diet KEY to healingshift attention to how you are eating- eat in a calm state that encourages optimal digestionparasympathetic activation of nervous system takes place in a relaxed headspaceincrease mineral consumption through whole foods- mineral balancing can make a HUGE issue as most people with Gutsy issues also have mineral deficiencies Tina's advice for eating centers around being "kind to [her] digestion," a mindset I think could be helpful for all of us to live by.She chooses foods that are healing and soothing in nature, and eats in a way that feels the best for her.By focusing so much attention to a specific diet, sometimes we can lose what feels best to us, and cause much more stress than is needed.Concentrating on these more healing ways of eating is the best way to feed your gut.Medication and SupplementationWhile a lot of us may have feelings of guilt surrounding traditional Western medicine, sometimes you just need it! There is no shame in using Western medicine, that is what it was made for.Remember this? --> Sometimes you just need the d#$% medication!Tina's current treatment uses prednisone, a medication that helps to decrease inflammation. She has tried many different medications, most of which have significantly helped her.Some of the most common Western medicines for UC include:aminosalicylates- reduce inflammation in the intestinal wallantibiotics- used to combat signs of infectionbiologics- suppress immune system and target specific immune system components such as cytokines or white blood cellscorticosteroids- used for temporary inflammation reliefimmune modifiers- help prevent chronic inflammatory response All of these medications are entirely FINE to try and hold no moral value. You are not reducing your gut healing by turning to Western medicine.In fact, a lot of people find the most success by toeing the line between drug therapy and alternative medicine.Here are some holistic medicine treatment options:Aloe vera- naturally reduces inflammationBoswellia serrata- anti-inflammatory and slows down intestinal motilityButyrate- helps with inflammation in milld UC casesLicorice- glycyrrhizin helps with inflammationSlippery elm- anti-inflammatoryCurcumin- helps break down fat and reduce inflammation A lot of these natural supplements are also good options for anyone starting their gut health journey.More information on anti-inflammatory herbs can be found in this article HERE.Sources: HERE and HEREMineral DeficienciesAs with most any Gutsy issue, mineral deficiencies are extremely common in those with UC.The gut does not absorb the nutrients it needs and our entire body suffers as a consequence.Tina loves focusing part of her practice on increasing nutrient absorption, in particular minerals, to help jumpstart full body healing.Minerals act as electrolytes within our body, which help cells function."Electrolytes are the spark our cells need to function properly"Tina Haupert It is crucial to eat foods that are nutrient-dense so that we can more readily absorb minerals and vitamins.If needed, dietary supplements are always a great option.A little plug, but the Gutsy supplement line is perfect for tackling these absorption issues. They are formulated specifically for people with GI issues, to encourage optimal bioavailability. Check the line out HERE.Lifestyle SwapsIn addition to medications and diet, Tina also reveals some of the top lifestyle changes she made that helps her overall health and UC diagnosis.managing stresssetting boundaries in personal and professional lifeespecially important for those with type A personalities (most of us) that feel the need to be working 24/7!prioritizing sleepSLOWING down and taking time for yourselfallow your body time to rest and wind downtherapy Diet and supplementation will not work on their own, it takes a full lifestyle swap as well.Tina mentions how important it is to GIVE YOURSELF GRACE and focus on self-love.Let your body take the time it needs to heal and prioritize rest time.Mental SupportAs with most chronic conditions, the diagnosis of ulcerative colitis can come with some serious emotional distress, Feelings of shame, grief, and sadness are all very common when receiving a diagnosis such as this one.Tina found relief in both the use of talk therapy and group therapy in her treatment plan.She recommends the group IBD coach group, which is an online platform of ulcerative colitis members. It is a lifelong membership full of individuals striving to stay in remission and reclaim their health.Groups such as this can be so helpful for working through the emotional side of the illness. Surrounding yourself with a community full of people struggling in similar ways can help alleviate some of the isolation out of UC.Talk therapy is another great option. Having the chance to talk with a professional about your own personal feelings and struggles can be very helpful. Oftentimes they can teach you coping strategies and give advice on mindset shifts.Long term, both of these are great options for any sort of chronic condition.Closing ThoughtsTina closes by offering all Gutsy girls two pieces of advice.Don't give up:It is so easy to fall into a state of acceptance with feeling bad but you DESERVE to feel good. There is always something more you can try, don't fall victim to complacency.We can only heal ourselves:Healing comes down to you and you alone at the end of the day. You are the "expert" on your own body and it is up to you whether or not you want to reclaim your health. Digestive disorders are so individualized, you have to recognize what treatment feels good and what is not working.She also mentions that hyper-fixation on any diet or supplement is NOT the key to healing. It is a combination of so many different factors that all come together to heal. Fixating on one aspect of healing will only result in increased stress and obsessive behavior. Healing is entirely possible, but it requires more than one piece.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Tina HaupertTina Haupert is a Functional Diagnostic Nutrition Practitioner (FDN-P), certified nutrition coach, cookbook author, podcaster, brand new YouTuber, and the creative mind behind Carrots ‘N’ Cake—a popular healthy living blog that chronicles her adventures, workouts, and recipes, all while sharing how you can have your carrots and eat your cake, too.She works one-on-one with clients, utilizing hormone and minerals testing as well as a macro-based approach to help them enhance their metabolism and diet to achieve their health and body composition goalsTina was diagnosed with ulcerative colitis 11 years ago and is also an active IBD advocate.If you liked this episode, you might also enjoy:Q&A 5 with A Gutsy Girl {Episode 29: Colitis, GAPS Diet, Healing Mindset, and more}21 Things to Do During a Colitis Flare UpIBS or Colon Cancer Xox,SKH

11/15/2022 • 42 minutes, 28 seconds

Chelated vs Non Chelated Magnesium {+Top 5 Constipation Hacks}

Episode NotesResourcesMove Now (magnesium supplement)The Gutsy BundleDiarrhea vs ConstipationBristol Stool ChartMaster Guide to ProkineticsIntestinal Movement FormulaConstipation Hack Series {on YouTube}Types of Magnesium {Your Master Guide}NIH StatElvis Presley statGuthealingsupplements.comDon’t Miss These ThoughtsWhat is constipation? + What are some constipation stats?A Gutsy Girl's Top 5 constipation hacks (+ 1 for desperation)What is magnesium + why is it so important?Repercussions of having low levels of magnesium?What are the different types of magnesium?Use code 'PODCAST' at checkout to save 20% off anything at agutsygirl.com.Use code 'GUTHEALING10' at checkout to save 10% off your first order at guthealingsupplements.comWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

11/8/2022 • 15 minutes, 41 seconds

How to Deal with Overwhelming Emotions {in order to heal your gut} {Episode 58 with Kimberly Lucas}

ResourcesTeal Swan: The Completion ProcessJoe DispenzaWhat is the Vagus Nerve?Emotional Healing (Episode 3 of the podcast)The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness (Updated and Expanded Edition)The Secret Language of Your Body: The Essential Guide to Health and WellnessKimberly’s website HEREKimberly on Instagram HEREWork with Kimberly HEREWe need to be in our body to heal our gut.Kimberly LucasDon’t Miss These ThoughtsWho is Kimberly Lucas?What did Kimberly go through in order to start truly healing?What are chakras, why are they so important for the physical body, and what are the 3 most relevant chakras for gut healing?Ways we can begin to address internal healing? Kimberly gives the practical steps.What are some resources for learning more about the connection between mind and body?How important are diets and supplements in a gut healing journey?How does our self-talk influence our gut?How do we separate our identity and our illness?“Through every trauma lies an innocent child ready to break free. In order to free the child one must be willing to face their trauma and take back their power.”Kimmy Althauser-LucasA Little AnecdoteKimberly Lucas grew up with chronic stomach conditions that started when she was around 14.In addition to crippling stomach issues she also dealt with candida, acne, and thyroid issues.Despite turning towards the naturalistic route and eating clean, taking supplements, and working with practitioners, nothing was working for her.Sound familiar?She hit a rut.Finally in her 30’s she discovered the power of healing her own emotional trauma through her inner child.She now deals with NONE of her past symptoms and continues to practice what she preaches everyday.All because she healed her mind. And then her physical health followed.What we feel internally always manifests externally.Kimberly LucasPhysical Symptoms and EmotionWe already know the connection between the nervous system and the gut, but what about emotional health?How does the quality of our mental health relate the the health of our gut?In the podcast Kimberly mentions chakras, which are basically energy centers within your body.These chakras are meant to flow through our body system, similar to a waterfall.But when emotions aren’t properly dealt with these energy bodies can become stuck and create physical issues.Each chakra has their own location as well as core emotions that attach themselves there.Here are the 7 chakras, simplified:Root chakra- this chakra is located in the tailbone region and is important for foundational bodily functions like eating and sleeping. It also is our physical and spiritual connection to the Earth itself. This chakra is focused on the emotion of peace.Sacral chakra- this chakra is in your deeper pelvic area and centers around who you are. It includes enjoyable parts of living like sexual freedom and creativity. This chakra is focused on creativity and discovery.Solar plexus chakra- this chakra is located around the intestinal region. This focuses on your self “warrior” or response to stressful situations.Heart chakra- this is obviously, in your heart area. This focuses on love and its byproducts.Throat chakra- this is in your throat (another shocking one I know). It is your means of how you express yourself both physically and internally. It helps you tell your own truth.Third eye chakra- this is between your eyebrows. This is an area of energy that helps you go past regular human thinking and explore the spiritual world.Crown chakra- top of your head. This is simply your consciousness. When it is balanced though, you reach the full discovery of yourself and your place in the world.Of course we want these chakras to be freely flowing through our body and perfectly in balance with one another.Unfortunately, they are very easy to get blocked.Red flags that can signal a blocked chakrachronic sicknessmentally stuck in a rutphysical soreness and stiffnessloss of a sense of controlAs Kimberly says, any physical pain is simply a messenger.It is our body’s way of telling us that something is out of line and some reflection needs to be done.Sources: HERE and HEREGut chakrasKimberly goes into depth in three of the chakras in particular that connect with our Gutsy issues.1. Root chakra (lowest, tailbone area): safety and security-do you feel safe and secure in your body?-crucial for this to be in balance, without we can not fully heal our gut2. Sacral chakra (middle, pelvis)- marriage, relationships, joy, sexuality, happiness3. Solar plexus (highest, stomach)- trust, authentic self, power, confidenceAll three of these chakras are essential to get rebalanced, especially the root chakra.It is here that the root question of- do YOU believe you can heal comes in to play.If you don’t truly believe it, you won’t heal.DIG MORE INTO THIS TOPIC OF ‘DO YOU BELIEVE YOU CAN HEAL?’ BY CLICKING HERE.Steps To Addressing Internal Emotions“Physical, emotional, and mental pain are all sign posts to a greater storyline within you”It is so easy to get trapped in our heads, and our inner trauma.Kimberly notes that in order to truly heal we must face the issues we tend to shy away from.Here are the 3 steps:Acknowledge that your pain is more than just physical (physical symptoms indicate deeper issues). Btw – this first step is an absolute GAME CHANGER.Stay curious- open yourself up to areas of depth.Allow yourself to FEEL your pain.The last one is scary, I know, but necessary to heal.Kimberly mentions in the podcast that allowing yourself to feel will bring forward an emotion that you can reflect on.You must face these in order to continue making progress.A lot of the time these can also bring forward memories, which can be hard to work through.Allow yourself the time and space to deal with these potentially difficult emotions.Remember that this is a great way to make strides towards your future health.Healing the Inner SelfNow that we have dug up all this emotion, what do we do with it? Kimberly describes the importance of facing and working through your trauma head on in the podcast.If they aren’t addressed, these problems will continue to root themselves in the physical body.“What we feel internally will always manifest externally.”Kimberly LucasIf we don’t heal our mind we will never heal our gut.The good news is this is entirely feasible. There are a number of ways to make these internal shifts.Change the way you talk to yourselfOne quick way Kimberly suggests to start is to change the way we talk to ourselves. Instead of feeding ourself constant negative feelings, change the way you talk to yourself. Try telling yourself mantras everyday that reflect a headspace of healing and positivity. Eventually this can become a regular practice that can encourage positive emotions. Even small things like this can make a huge change in your healing journey.2. Disconnect your identity from your mental/ physical issuesAlso remind yourself that you are NOT your illness or mental trauma. This is the best way to build a foundation for working through your inner-self in a healthy way.3. Take ownership over your healing journeyWhile having professional help can be extremely beneficial in improving mental health, it all comes down to YOU.Therapists can provide helpful coping strategies and lead you on your journey, but it truly is in your hands.It takes hard work and dedication, but removing this negative energy from your body is critical.Further LearningKimberly recommends a couple resources to dive more into each section of the inner-healing process.The Completion Process (how to heal your inner child)The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness (Updated and Expanded Edition) how to release trapped emotion from your body)The Secret Language of Your Body: The Essential Guide to Health and Wellness (emotional component to your symptoms)These books help further dive into the connection between traumatic events and physical manifestations.To wrap it all up, Kimberly mentions three things she believes to be absolutely crucial to gut healing: Self confidence, self trust, and self forgiveness.Notice how all 3 start with the “self.”Healing is in your hands if you are willing to take it.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Kimberly LucasMy name is Kimberly Althauser-Lucas, but most refer to me as Kimmy. I’ve always had a strong intuition, but never knew the extent of it until I started my spiritual journey. It wasn’t until December 2013, when reality hit me in the face.I was 24 years old and my best friend was found dead. When I received that phone call I hit rock bottom and started to experience a heavy amount depression and started second guessing life and if I am meant to be here.From that day on I knew I needed help.My childhood wounds began to haunt me even more. Memories of the past of being sexually abused and my parents drunk and fighting began to surface and take over me.I started to seek external help and began to put my mental and physical health as a priority.I started incorporating daily prayer, Wim Hof breathing, reiki, acupuncture, weekly therapy sessions with a psychiatrist, and seeing a Native Hawaiian Healer to heal my trauma.In July 2018, the Voilà Method found me and I found it. It was a perfect modality I started to use daily to heal my own inner wounds. The Voilà method helped me heal my inner child and I started to become pain free physically and mentally.In April 2021, I began to expand my knowledge in self healing and took the Completion Process by Teal Swan.Today, I now guide others out of pain by healing not just the body, but the mind and soul.If you liked this episode, you might also enjoy:Self Healing {through healing letters}Anxiety Self Care Checklist {Episode 46 with Kerri Axelrod}What Role Does the Gut Play in Mood and Brain Health {Episode 37 with Tina Anderson}Xox,SKH

11/1/2022 • 43 minutes, 35 seconds

Digestive Bitters + Carminatives {Episode 57, AGG Bites #10}

Episode NotesResourcesDigest PlusThe Gutsy BundleMy Full Story: Episode 1Gut Health Guide to Digestive Bitters46 Carminatives for Digestive HealthGuthealingsupplements.comDon’t Miss These ThoughtsWhy is there no probiotic found on guthealingsupplements.com?What the heck is a bitter?What are the ingredients in Digest Plus?What is a Carminative and what are some things to know about them?Use code 'PODCAST' at checkout to save 20% off anything at agutsygirl.comWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

10/25/2022 • 14 minutes, 56 seconds

Cellular Healing {+ Diet Food List} {Episode 56 with Paola Xhuli}

Don’t Miss These ThoughtsPaola on Instagram HEREWork virtually with Paolo HEREDon’t Miss These ThoughtsWho is Paola Xhuli?What is a cell and how does it relate to our body as a whole?What are mitochondria and what are their roles in cells?How does gut dysbiosis and mitochondrial dysfunction build off of one another?What are the main factors leading to mitochondrial damage?What are some changes we can make in order to prevent mitochondrial damage?What are some signs of cellular dysfunction?What tests can be done to test for cellular dysfunction?How does food play into cellular health?What are some of the best foods to support our mitochondria?What are some lifestyle habits that can boost cellular health?What does Paola incorporate in her daily life for her own mitochondrial health?How can EMFs affect our cells?Cells are known as the smallest living units in our body.They are the foundation for our entire body as they clump together to form each of our organ systems.Healthy cells build healthy tissues, which build healthy organs, which build healthy organs systems, which makes an all around healthy you! Cells → Tissues → Organs → Organ systems → Body!One aspect of cells that Paola draws special attention to is the mitochondria. Organelle responsible for cellular energyProvides 90% of our body’s energyMore mitochondria= more energyHealthy mitochondria= more energyGut dysbiosis directly connected to mitochondrial dysfunctionMitochondrial dysfunction correlated with chronic conditions such as IBS or IBDCellular DysfunctionCellular dysfunction can be the root cause of virtually any symptom. “If you are having symptoms, there are cells that are dysfunctional”Paola XhuliIf cells are damaged, then there will be damage to the organ as well- which can show up in any place in the body.The body’s cells are the first place that health issues start.There are some factors to be aware of that can easily cause this cellular damage.Free radicalsmolecules found in the body that are missing electrons and take it from other moleculesoften damage proteinradicals can be produced by mitochondria but also when exposed to environmental toxinsInfectionsstealth infections in particularpathogens such as parasites, yeast, fungi, bacteria, virusesDysregulated immune systemimmune system can either overreact or under-reactresults in autoimmune disorders or insufficient immune responseEnvironmental pollutionsmold, mycotoxins, heavy metals, organic pollutantsharmful toxins can interfere with cellular healthAs you can see the risk for cellular damage is high, as many of us are exposed to these issues on a regular basis.However Paola emphasizes several steps you can take to minimize damage:Reduce exposureremove mold sourceswitching to more organic producefiltering your water → HUGE exposureReducing inflammation through connection with naturegrounding reduces inflammationIncluding a more nutritious diet limits free radicalsMinimize stressTRAUMA CAN BE STORED IN THE BODY!Cellular detoxificationusing binders with the help of a qualified practitionerInflammationOne of the most common causes of cellular dysfunction Paola mentions is chronic inflammation.Many people struggling with digestive concerns face the battle of almost constant inflammation.This occurs due to an overactive immune system, that sends out an immune response to cells even when there is no immediate cause to.This can result in damage of healthy body cells and eventually tissue.Here are some common inflammatory diseases:diabetesheart diseaseallergiesautoimmune disordersAll of these can result in an increase of inflammation and long lasting damage.To combat some of this inflammation you can follow an anti-inflammatory diet with anti-inflammatory foods, which minimizes food that is known to increase immune responses.This encourages you to eat foods such as olive oil and good fats, tomatoes, and berries. It minimizes processed foods and fried foods that is proven to cause a flare-up of inflammation.Another great choice is just switching to a mediterranean diet. This diet is proven to be anti-inflammatory by minimizing salt intake and increasing fatty acids, polyphenols, vitamins, and minerals. The emphasis on good fats such as olive oil is extremely helpful for minimizing inflammation.Sources: HERE and HEREEating for Cellular HealthPaola mentions several food choices that can help support healthy cells or a “cellular healing diet.” Notice how this closely aligns with an anti-inflammatory diet. Lots of overlap!Nutrient dense dietchoosing foods that contain many different nutrientswhole grains, diverse fruits and vegetablesWhole foodsemphasis on unprocessed foods, as close to nature as possiblecombination of plant and animal productsanimal nutrients are easier for our body to absorbplants contain probiotics and fiber that we needEating enoughmaking sure to support your cells with adequate fuelSome of her favorite nutrient dense foods are animal products; grass-fed meat and organ meats, raw dairy, starchy vegetables, fermented foods, fruit, dark chocolate, and green tea.Each of these foods is supportive of cellular maintenance as well as gut health.Other foods that have cellular healing benefits are:leafy greens (high vitamin C, folate, magnesium)eggs (protein for cellular support)wild-caught salmon (protein and vitamins)nuts (healthy fats)chicken and turkey (amino acids)cruciferous vegetables (antioxidants- help prevent oxidative stress)Some easy way to incorporate these foods into your diet are adding a serving of almond milk to your coffee or tea, adding some spinach to your smoothie, or having a boiled egg as a snack.Also for a yummy way to eat cruciferous vegetables such as your Brussels sprouts – try air frying them or cooking them in olive oil.As a rough rule of thumb, most nutritionally dense foods will fall into the category of optimal cellular nutrition. Feed your cells, friends!SourceSupplementing for Optimal Cellular HealthPaola mentions 3 supplements to help obtain essential nutrients for optimal health:Spore-based probiotic (A Gutsy Girl’s choice probiotic is the Just Thrive Probiotic HERE — use code AGUTSYGIRL at checkout to save 15%)Magnesium – because we don’t get enough + soil has been depleted of this nutrient (A Gutsy Girl has her own magnesium supplement which you can get HERE)Beef liver – for those who just cannot seem to tolerate the whole beef liver food (A Gutsy Girl loves the Desiccated Liver Capsules from Perfect Supplements HERE – use code GUTSY10 at checkout to save 10%)GET THE A GUTSY GIRL MAGNESIUM HERELifestyle Habits for the Body’s Cells!There are also small changes you can implement into your daily life to support optimal mitochondria functioning. fasting- intermittent fastingsun exposure- especially during sunrise and sunset (red light)cold exposure- increases mitochondrial activityregular exercise- any form of exercise, improves function and structureSome other tidbits Paola recommends is to prioritize time outdoors, minimize time on electronics, and optimize sleep.All of these small changes can help bump up your cells, which helps support a healthy gut!Electronics in particular have a negative effect on our cells, with more and more research coming out on it.These EMF waves have been found to affect our cells on a cellular level.Paola recommends to unplug your Wifi when possible, turn your phone on airplane mode, and stay away from electronics as much as physically possible to protect your cells.Cells and the GutCellular health and gut function are directly related.Since cells make up the tissue found in our GI tract, they are essential to the function of our digestive system.By ensuring that our cells are in good health, we can help create the foundation for our gut healing journey.Here are some simple things you can do to make sure you are on the right path:Check your diet- try to remove inflammatory foods such as processed grains and man-made fatsIncorporate more fresh fruits and veggiesBe intentional about spending time in the sunMake sleep a priority!!!!TestsWhile Paola does say that any symptom leads her to believe in some sort of cellular dysfunction, she also recommends a couple of tests to check for internal markers.Organic Acid Testurine test that checks for nutritional adequacy and has many markers of mitochondrial activityHeavy metal and mycotoxin exposuretoxins can cause cellular damageGI Mapcan help further find internal markers of dysfunctionThese help look at the human body from a microscopic scale, which could give you a good starting place for your healing journey.Some of the most common symptoms are low energy levels and brain fog.Chronic fatigue syndrome is another strong indication of cellular dysfunction.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Paola XhuliPaola is a Functional Nutritionist and Detox Specialist that specializes in stimulating the body’s natural self-healing and self-regulating mechanisms to tackle health issues and symptoms.Her main research focus areas are mitochondrial health, gut health, parasites, drainage & detox, and hormonal imbalances.If you liked this episode, you might also enjoy:Micronutrients and the GutViome Gut Microbiome Test Reviews {2022}Best Place to Buy Grass Fed Beef {Online in 2022}Xox,SKH

10/18/2022 • 33 minutes, 54 seconds

Elephant {analogy} in the Room {Day 3 from A Gutsy Girl's Bible} {Episode 55, AGG Bites #9}

Episode NotesResourcesFull blog post to coincide with the episode: How to Heal the GutA Gutsy Girl's Bible: a 21-day approach to healing the gutA Gutsy Girl's Bible: a 21-day approach to healing the gut (bible course + book "club" and communityDon’t Miss These ThoughtsWhat is the "elephant analogy" and how does that relate to the gut and act of gut healing?Journaling promptUse code 'PODCAST' at checkout to save 20% off anything at agutsygirl.comWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

10/11/2022 • 8 minutes, 45 seconds

Micronutrients and the Gut {Episode 54 with Bernadette Abraham}

ResourcesVagus Nerve Home Remedy {11 Ways for Stimulation}33 Ways to Tell if You Have Low Stomach Acid Bernadette on Instagram HEREThe B Better Membership HEREBernadette’s website HEREThe micronutrients are the keys to our car; without them, we don’t function.Bernadette AbrahamDon’t Miss These ThoughtsWho is Bernadette Abraham?What are micro + macronutrients?In her experiences, what is the most common micronutrient deficiency in those with gut problems? And why?Breaking down vitamins and why they are critical for optimal gut healthB vitaminsVitamin AVitamin CVitamin DInformation regarding the following as they relate to the gut:zinccalciumironHow does one know if they have the right levels of nutrients? Is it just the blood testing?What are some of Bernadette’s favorite nutrient-dense food sources?When it comes to micronutrients, what is something Bernadette thinks people get wrong?Micronutrients and Digestive FunctionA micronutrient is a term used to describe the various vitamins and minerals that our body needs. They play a role in virtually every function of our body.There are 4 different categories:Water soluble vitamins- vitamins that dissolve in water and can be easily flushed outLess likely to reach toxic levelsB and C vitaminsFat soluble vitamins- vitamins that need to be absorbed and are stored in fat tissue or in the liverCan be toxic to body if too much is absorbedVitamin A, D, E, K (ADEK- acronym to remember)Macro minerals- minerals needed in a large quantitycalcium, magnesium, phosphorus, sodium, chloride, potassium, sulfurTrace minerals- minerals needed in a smaller quantity but just as important!zinc, copper, iron, manganese, iodine, seleniumAll of these are crucial to the function of our overall body function and health. However, there are two common reasons for impaired absorption that Bernadette mentions.Lifestyle issuesImpaired digestion can result from eating in a “sympathetic” manner rather than “parasympathetic”Our digestive system functions at its best when we are calmed and relaxed, which allows our parasympathetic system to be stimulatedWhen we eat too fast, on the go, or distracted (TV or cell phone) we prevent our system from releasing the proper hormones, stomach acid, and enzymes to absorb our foodThe lack of stomach acid results in an inability to break down food and proper nutrientsPhysical issuesInflammatory diseases such as Celiac or Inflammatory Bowel Disease alter the absorption that can take place along our intestinesThese diseases damage the microvilli, or fingerlike projections, that line the intestines and allow for better absorption to occurSince most of our absorption occurs in the stomach and small intestine, the location of the issue determines the micronutrients that are affectedCommon micronutrients insufficiencies due to Gutsy issues are iron, magnesium, B12, and vitamin A.For more information on stomach acid, check out this article.Micronutrients In DepthWhile all micronutrients play a vital role in overall health, here are a few that are critical to maintaining good gut health as well as the best ways to incorporate them into your diet.B vitaminsContributes to better gut absorption and specific bacterial reproductionGood sources- liver, animal productsVegans may have to supplementVitamin AImmune response- most of it housed in the gutPrevents immune system from overreactingGood for autoimmune disorders or inflammatory conditions (Crohn’s, Colitis)Good sources- liver, dairy, fish, carotenoids (orange food), spinachVitamin CGut barrier function- better for absorption and prevention of toxinsBalance of good and bad bacteria in the gutGood sources- veggies and fruit (broccoli, red bell pepper, oranges, kiwi, strawberries…)Vitamin DImmune health and anti-inflammationProtective effect on intestinal lining (leaky gut)Good sources- sun exposure!!!ZincHelps make stomach acidNecessary for proper enzymatic releaseGood sources- meat, legumes, nutsCalciumActivates the intrinsic factor, a protein required to absorb B12 in the intestineGood sources- dairy products, soybeans, seedsAs you can see from the list above, Bernadette prefers incorporating micronutrients in the form of food rather than supplementation. She recommends eating a “whole food diet” of minimally processed food to increase the amount of micronutrient absorption in your diet.Added source: HERE and HEREMore on Vitamin D and Sun ExposureSince Vitamin D is critical for the maintenance of the intestinal lining, it is important to be getting enough everyday. One of the easiest ways to get vitamin D is from direct sunlightwhich worries many people. The dangerous part of sun exposure is actually not the sun itself but the UV rays that causes damage to our cells.Bernadette recommends consuming more foods high in antioxidants, which can help our body minimize the negative effects of the UV rays. Foods that contain a high level of antioxidants, such as fish and salmon, are helpful in protecting your skin and cells from damage.Another helpful tip is to slowly work yourself up to more sun exposure a day. The goal is to eventually have at least 15 minutes a day, but allow your body time to slowly adjust. Bernadette recommended an app called D-minder, which helps to track your vitamin D intake based on individual factors and needs.Symptoms of Micronutrient DeficienciesThere are many different symptoms associated with micronutrient deficiencies, and many of them build off one another.Symptoms are our body’s way of communicating with us”Bernadette AbrahamHere are some common symptoms found with individual micronutrient deficiencies. As always, do NOT supplement without the guidance of a professional or concrete bloodwork. Taking a single micronutrient in excess can be more harmful than good if not needed.Low B12- low energy, tingling in extremitiesLow magnesium- frequent headaches, muscle tightness and spasms, sleep issues, high blood pressure, GERDLow iron- fatigue, coldness, numbness, hypothyroid issues such as constipation, brittle nails, dry skin, infertility, hair lossOverall gut dysbiosis- mood swings, anxiety, skin issues, sleep issues, hormonal problems (often estrogen dominant)Remember to get guidance from a health profession if any of these symptoms resinate with you BEFORE supplementing. Here are some of the tests that Bernadette recommends and uses in her own practice.Vibrant Micronutrient PanelSpectraCell Labs Micronutrient PanelGenova DiagnosticsOrganic Acids TestSimple blood testsMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.BOOK CODEWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Bernadette AbrahamBernadette Abraham is a highly engaging and sought-after health expert with over 25 years of experience in physical wellbeing in Canada, US, and the United Arab Emirates.A busy mother of four, she holds a Bachelor’s degree in Computer Engineering, Master’s degree in Exercise Science and Health Promotion and continues to accumulate credentials as a Functional Nutritional Therapy Practitioner and AFMC-certified Functional Medicine Coach.She tackles root causes of ill health that mystify traditional medicine and unlocks the truth about the natural recovery of the body.Bernadette’s mission is to lead people on a life-changing journey that brings them closer to healing through awareness and prevention.If you liked this episode, you might also enjoy:Micronutrients and Macronutrients with SIBOXox,SKH

10/4/2022 • 53 minutes, 40 seconds

Fasting to Cure SIBO {thoughts on Intermittent Fasting for SIBO}

Episode NotesResourcesFull blog post to coincide with the episode: Fasting to Cure SIBO {thoughts on Intermittent Fasting for SIBO} {Episode 53, AGG Bites #8}17 ways I healed SIBO long termDon’t Miss These ThoughtsIntermittent Fasting 101How to practice IF (Intermittent Fasting)How I personally practice IFWhy and how it can help with SIBOWhat are the negatives to IF?Use code 'PODCAST' at checkout to save 20% off anything at agutsygirl.comWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

9/27/2022 • 13 minutes, 25 seconds

Gallbladder vs Heartburn {Episode 52 with Erin Holt}

ResourcesGut Health Guide to Digestive Bitters46 Carminatives for Digestive HealthErin’s website HEREThe Funk’tional Nutrition PodcastErin on Instagram HEREBile is an unsung hero.ErinDon’t Miss These ThoughtsWhat is the gallbladder and the gallbladder function? Where is it located? And what’s its significant role in the body? Also, what does the gallbladder have to do with the overall digestive system?What are common gallbladder problems, and what does an actual gallbladder attack look like?How might one know the difference between a gallbladder issue and other health problems like heartburn, stomach ulcers, chronic acid reflux or just general stomach pain? What are the symptoms of each?What are the blood tests and other diagnostic tests for gallbladder issues?What are general dietary tips and/or dietary changes for those with inflammation of the gallbladder?Quick tip: take a digestive bitter at night before bed to help with a morning bowel movement.Are there typical lifestyle recommendations you have for gallbladder disease or general problems with the gallbladder?For severe cases of gallbladder disease that diet and lifestyle can’t fix, what is the solution?What is something Erin thinks people misunderstand about the gallbladder?The three things in Erin’s daily life she cannot live without.“We can’t just rip out a whole organ without having downstream side effects.”ErinAll About BileErin shares a ton of wonderful information regarding bile. So I compiled a list of facts and information on bile.13 things to know about bileGallbladder stores bile.The liver secretes bile.It’s a greenish-yellow secretion.Contains mostly cholesterol.Removes toxins.Flow of bile is critical for stomach motility.In the digestive process, bile is critical for digestion of fats in the duodenum.We need bile for appropriate thyroid function.Helps to prevent leaky gut.Bile is a liquid. (“Bile consists of ~95% water in which are dissolved a number of endogenous solid constituents including bile salts, bilirubin phospholipid, cholesterol, amino acids, steroids, enzymes, porphyrins, vitamins, and heavy metals, as well as exogenous drugs, xenobiotics and environmental toxins.” SOURCE)The flow of bile is lowest during fasting, and a majority of that is diverted into the gallbladder for concentration.Bile contains bile acids, which are critical for digestion and absorption of fats and fat-soluble vitamins in the small intestine.Bile has has the additional effect of increasing the number of fat-soluble vitamins the body can absorb.Sources: HERE, HERE, HERE, and HERE.Biliary Tract Risk FactorsGallbladder stones are small deposits of fluid comprised of bile pigments, cholesterol, and calcium salts that range in size from a grain of sand to a large golf ball.Common risk factors and possible causes for gallstones and a gallbladder attack include:females – over the age of 40, and especially if you’ve had childrenMexican American, Native American, and Middle-Eastern descentexcess weight; and sedentary lifestylediabetes; metabolic syndrome + high insulin levelstaking estrogen (hormone replacement therapy, birth control)rapid weight lossSourceSymptoms of gallstones, biliary tract problemsbile “sludge” seen via an ultrasound (gallstone)inability to digest fats, fatty foods, and greasy foodsbloated, distended, burpingfish oil then burpingupper back pain (between the shoulder blades)dry, itchy skin (red palms)low Vitamin D and unable to increase ittoilet signs:clay coloredfloating stoolsoil slick on topLEARN ALL ABOUT WHAT YOUR POO IS TELLING YOU HEREGallbladder and Heartburn“It’s very hard to diagnose digestive issues based off symptoms alone.”ErinProblems with the gallbladder and heartburn can co-exist, and they oftentimes do. With both, you’re likely to experience upper abdominal pain.But the two conditions are different.Acid reflux is a common condition in which acidic gastric fluid flows backward into the esophagus, resulting in heartburn (i.e. acid flowing backwards instead of forwards as it should).Heartburn brings pain to the upper abdomen (can be so severe that the chest pain is mistaken for a heart attack).And remember, while reflux is a stomach acid issue, it’s not always because there is too much stomach acid.You can learn all about Acid Reflux HERE.When it comes to the gallbladder vs heartburn, here are the main differences:LocationThe condition itselfTiming of painFoods that trigger painSources: HERE, and HERERegardless, both conditions can result in everything from a general upset stomach to severe abdominal pain.Risk Factors, Gallbladder RemovalIn order to find pain relief for serious problems concerning the gallbladder, your healthcare provider may recommend a gall bladder removal surgery.If there is an inflamed gallbladder and it’s removed, the problem will sometimes completely alleviate and abdominal discomfort can minimize.However, when the gallbladder is removed, the biliary tract is essentially re-routed to common bile ducts. And therefore, as Erin states:“Taking out the gallbladder doesn’t automatically fix the problems.”Diet + Lifestyle RecommendationsDuring the show, these are some of the diet and lifestyle recommendations Erin discusses:Digestive enzymes with fatty meals (lipase – helps break down fat)Ox Bile (replaces bile for you)Bitter foods – help tone the lower esophageal sphincterDigestive Bittersendiveradicchiofruit rind (the white part)dandelion root teaturmericcacaocurcuminwatercressdandelion greenscoffee (as long as you taste the bitter notes vs. a coffee filled with sugar)gingerbeet greenssunflower lecithingreen teamilk thistlebeetsphosphatidylcholineBe sure to control insulinMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Erin HoltErin Holt is a board-certified integrative and functional nutritionist with a feisty attitude and over a decade of clinical experience.She blends evidence-based practices, functional lab testing, energy medicine, boundary setting & humor for a unique and customized approach to women’s health.She dives deep with women to get to the root cause of their health issues and finally get answers to their mystery symptoms.In addition to running multiple online nutrition & functional medicine programs, Erin is the founder of the Funk’tional Nutrition Academy, a 14 month practitioner training and mentorship helping nutrition pros level up with functional medicine methodologies.You can find Erin rabble-rousing on her weekly show, The Funk’tional Nutrition Podcast.If you liked this episode, you might also enjoy:Acid Reflux vs Gastritis {Episode 42 with Jade Etter}Can Acid Reflux Cause Sinus Problems {+ 4 more gut-sinus connections}Food Sensitivities {Episode 38 with Erin Holt}Xox,SKH

9/20/2022 • 48 minutes, 38 seconds

Fall Spices - 8 that are great for the gut

Episode NotesResourcesFull blog post to coincide with the episode: Fall SpicesThrive Market membership HEREDon’t Miss These ThoughtsFall spices, the top 4 for gut health and gut healingPaleo Pumpkin Spice Muffin recipe with special notes Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

9/13/2022 • 15 minutes, 26 seconds

How Can We Heal Instead of Just Deal {Episode 50 with Rachel Scheer}

Resources 1. Viome Microbiome Test2. Courtney King {story of finding true health}3. Circle of Healing via Emotional Healing4. What I Really Think About Workouts and Gut Healing5. Gut Health vs Gut Healing6. SIBO vs IBS {and a SIBO Q&A with Dr. Nirala Jacobi}7. Your Guide to Emulsifiers in Food8. Top 15 Low-FODMAP High-Fiber Foods9. Minimalist Approach to Gut Healing Supplements10. Follow Rachel on Instagram HERE and HERE11. See Rachel’s website HEREI had all this trauma that I had no idea was manifesting.Rachel ScheerDon’t Miss These Thoughts 1. Who is Rachel Scheer?2. How did Rachel get sick and how did she know she was sick?3. “It’s important to pay attention to the fruits in our lives……but then the fruits can become rotten.” What does this mean?4. Rachel almost had her large intestine removed. She talks about that, why, and why she ended up not having it removed.5. What did Rachel’s personal healing journey look like?6. What does Rachel think are the things missing with many approaches to gut health?7. We laugh about the idea surrounding the question, “Is Walden Farms healthy?” But why?8. As Rachel has continued healing then becoming a nutritionist and helping others heal, what does she find are the most effective healing methods?9. Are there any critical tests Rachel believes people should consider?10. What is Rachel’s best piece of advice for healing vs. just dealing?11. Rachel’s 3 convictions around gut health and gut healing.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. 1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubWrap Up Time to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Rachel Scheer’s Bio Rachel Scheer is a Functional Medicine Nutritionist who received her degree from Baylor University in Nutrition Science and Dietetics and became certified in functional medicine through the Kalish Institute. Rachel’s journey as a nutritionist began in bodybuilding and athletic performance, however, a couple years into her practice she began to suffer from severe gastrointestinal dysfunction (IBS.)After many false diagnoses, spending thousands of dollars on doctor visits and tests, and one doctor even suggesting the removal of her entire large intestine, Rachel decided to take her health into her own hands by taking a gut-centric approach to her healing.By learning how to “heal, instead of just deal” Rachel was able to avoid having her entire large intestine removed, come off the dozens of medications she was put on over the years and regain full-function of her gut. Rachel has a virtual private-practice with a team of Registered Dietitians where she now specializes in addressing the root cause of chronic health conditions like Irritable bowel syndrome, autoimmunity, and weight-loss resistance. Rachel is passionate not just about healing and gut health, but also creating a life of abundance where she believes you truly can have it all. If you liked this post, you might also enjoy:1. How I Healed SIBO Long Term2. 8 Best Protein Powders for Sensitive Stomachs {Episode 35 with Healthillie)3. Gut Health is the New Diet Fad {Episode 41, AGG Bites #2}

9/6/2022 • 55 minutes, 11 seconds

Is Sourdough Bread Vegan {Episode 49, AGG Bites #6}

Episode NotesResourcesThe Sourdough SchoolThe Sourdough School: Sweet Baking: Nourishing the Gut & The Mind10-Minute Sourdough: Breadmaking for Real LifeThe Perfect Loaf {Podcast Episode 10 with Vanessa Kimbell}Bob's Red Mill 1-to-1 gluten free flourKing Arthur Flour Organic Unbleached All Purpose FlourKing Arthur, 100% Organic Unbleached Bread FlourDon’t Miss These ThoughtsAll about SourdoughWhat is Sourdough September?Is Sourdough bread Vegan?Can I make gluten-free Sourdough bread?Sourdough recipesWhat I do on baking dayHow to use Sourdough breadWhat is the shelf-life of Sourdough bread? Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, grab a copy of my book, A Gutsy Girl's Bible: a 21-day approach to healing the gut and/or enroll in Gut Healing for Beginners.

8/30/2022 • 19 minutes, 13 seconds

Rosacea vs Seborrheic Dermatitis (+ other gut-skin issues): Podcast Episode 48

Do you have gut problems and also any form of acne? On today’s show we are talking all about rosacea vs seborrheic dermatitis plus many other gut-skin conditions (and what to do about it all)!I have shared my own journey with perioral dermatitis many times.Each time I do, the amount of women who message me their own story is astounding. But it’s always more than PD (perioral dermatitis). There are many other skin conditions with similar symptoms, GI issues being one.So I want to dig more into the topic.Rosacea vs Seborrheic Dermatitis (+ other gut-skin issues): Podcast Episode 48ResourcesToxic Beauty with Beth Walker (podcast episode 5)BeautycounterMad Hippie (I get it through Grove Collaborative HERE)Primally Pure (Use my code “AGUSTYGIRL10′ at checkout to save 10% off your entire FIRST purchase.)Lori on Instagram HEREContact Lori (nfo@lwskincare.com)Lori’s website HEREThe Beauty of Dirty Skin (Dr. Whitney Bowe)What is Leaky Gut?Small ChangesLiver CleanseChronic Skin Issues and the Gut Connection (Episode 31 with Jennifer Fugo)“It’s not just skincare; what is really going on?” – LoriDon’t Miss These ThoughtsWho is Lori Ward?Why do so many people with gut issues have skin problems and vice-versa?Digging in more on common chronic conditions. For each, we’ll expand more upon the specific condition and then also more on specific gut problems that typically co-exist….RosaceaSeborrheic dermatitisPerioral dermatitisEczemaAcne vulgarisPsoriasisAny others of notable mention?Where does Lori start when someone goes to her with an acne concern?Foods that are healing for both acne and gut problems.What is epigenetic hair scanning, and how does Lori use it in her practice?More on RosaceaDo you have a dominant red face? It could be Rosacea.Rosacea is a common skin condition that appears as red skin, blushing and flushing of the face.Lori mentions that, in addition to the facial color change, symptoms of rosacea may include visible blood vessels and puss-filled bumps.Rosacea breaks down into these four typesErythematotelangiectatic rosaceaPapulopustular rosaceaPhymatous rosaceaOcular rosaceaDepending on the type, the symptoms might look different.According to the American Academy of Dermatology, here are the common clues (they say “clues” not causes, as they don’t have an actual cause):Runs in families.Immune system plays a role.H. Pylori is common in those with Rosacea.A mite that lives on everyone’s skin, demodex, may play a role.Cathelicidin, a protein that normally protects the skin from infection, may cause the redness and swelling.LEARN ALL ABOUT H. PYLORI HEREAnd according to Lori, here are 3 common triggers and causes she typically finds in those with Rosacea:Fungal infectionParasitesLeaky GutWhen it comes to the treatment of rosacea, treatment options will always depend on who you work with.Lori’s approach is definitely an anti-inflammatory diet immediately to quell the inflammatory response.Other ways include:Sun protectionManaging personal triggersUsing appropriate skincare methodsLaser and light-based treatmentsCreams and topical steroids (caution on these because they do not come without adverse effects)More on Seborrheic DermatitisUnlike Rosacea, which mainly affects the face – inflammation of the skin, Seborrheic Dermatitis affects different areas of the body – namely the scalp. However, the upper back and nose can also be highly affected.According to the National Eczema Organization,An inflammatory reaction to excess Malassezia yeast, an organism that normally lives on the skin’s surface, is the likely cause of seborrheic dermatitis. Lori says that when she dials it in deep with her clients, the root cause is always the same.Common triggers of Seborrhoeic Dermatitis (according to the National Eczema Organization) include:stresshormonal changes or illnessharsh detergents, solvents, chemicals and soapscold, dry weathersome medications, including psoralen, interferon and lithiumTriggers vs CausesRemember not too long ago when I read from Day 5 from A Gutsy Girl’s Bible: a 21-day approach to healing the gut?The topic was: Diagnosis, Root Causes, and Triggers.They are not the same, and understanding the differences between all three is very important on your healing journey. Of course, the context for the book and this conversation was surrounding the gut, but the same applies for any and all parts of the body, including skin.Listen in to revisit the conversation.These are some things which are triggers (not causes) of skin issues; acne, rosacea, etc.:dry skinoily skinsensitive skingreasy scalesgeneral disturbances to any areas of the skinspicy foodswarm water (or cold water)change of seasonsstress of any typeCauses, like triggers, are also plentiful.And the only way to truly know the cause is by testing.Finding health care providers who will understand that usually skin issues like these are not just surface-deep.Topical antibiotics, while they can and do work, are not the final answer. Your underlying cause is not a deficiency in whatever topical antibiotic you’re prescribed.Inflammatory Skin DisordersGetting a correct diagnosis is important when it comes to medical conditions of the skin.While it’s tempting to treat only the affected area (I know because I tried that for years with my PD), you’ll only prolong the issue, turning mild cases into a higher risk for something worse.It’s also important to remember that, while you’re not always likely to find it from a medical journal, gut issues are not only just possible causes but almost always part of the root cause.I fought that idea for years.When it came to my PD, as soon as the SIBO cleared, it also went away for good.Clear skin is possible, but rarely can it exist without a strong microbiome.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Lori Ward’s BioLori Ward, a Licensed Esthetician, Skincare Formulator and Integrative Health Practitioner, is empowering teens and adults who’ve been failed by conventional medicine to beat chronic acne and sneaky underlying gut challenges.She specializes in Acne and Gut health and founded and formulated her own skincare line specifically for people struggling with chronic skin problems, while using Integrative, Nutritional and Ayurvedic lifestyle changes to heal internally. Frustrated with her own children’s Acutane journey, Lori’s story began when she joined her daughter in Esthetics school at age 42 and soon became fascinated at the connection between skin, gut and the brain.For many who suffer from skin conditions, root causes are often silenced and ignored by traditional methods – which could be harming more than helping. Her approach is very different from the typical Estheticians path of working with chronic skin conditions! If you liked this episode on Rosacea vs Seborrheic Dermatitis (+ other gut-skin issues), you might also enjoy:Perioral Dermatitis Home Remedies {How I Healed My Perioral Dermatitis Naturally}Side Effects of Oral Antibiotics and Rebuilding the Gut15 Internal and External Skin Health TipsXox,SKH

8/23/2022 • 48 minutes, 42 seconds

What is Vegan Meat {and what are the substitutes made of?} {Episode 47, AGG Bites #5}

ResourcesWild Pastures; 20% off every box for life {HERE}The Science Focus articleImpossible Foods (what’s in the burger?)What’s in the fake meat product for chicken nuggets? (ex. Morningstar Farms)Ingredients vs Ingredient(s)Best Place to Buy Grass-Fed Beef OnlineDon’t Miss These ThoughtsWhole foods ingredients vs ingredient(s) – why it’s my #1 reason for skipping the alternative protein sectorDelicious way to eat Vegan without consuming the mainstream processed burgersWhat’s in these alternative protein sources?Do I eat meat today? Did I when I was healing? Why or why not? Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, Gut Healing for Beginners is now open!

8/16/2022 • 15 minutes, 41 seconds

Mental Health + Anxiety and Your Gut {Episode 46 with Kerri Axelrod}

Your best self comes with peace throughout your entire body so I brought a guest on the podcast today for more on anxiety and am also giving you an anxiety self care checklist as a bonus!You are no stranger to this conversation around stress, anxiety, depression and all things mood-related as they relate to the gut.We are constantly talking about them in the A Gutsy Girl community because they are 100% part of you healing your gut; or vice-versa.The good news is that I have so many awesome experts to help address both to continue providing information for you to utilize in the best way possible.Anxiety Self Care Checklist {Episode 46 with Kerri Axelrod}Click HERE to save this episode for later.ResourcesVagus Nerve Home Remedy {11 Ways for Stimulation}Anxiety and Your Gut (Episode 36 with Alison Seponara)Why Stress May be Your Worst Enemy {Episode 39, Short #1}Best Teas for Stress and Depression {11 Teas to Boost Mood}Enteric Nervous System information HEREButyrate FoodsSelf-Care During Massive GriefSelf-Love Guided Journal {21-days of prompts for your healing journey}Types of MagnesiumKerri recommends a beef liver capsule. THESE are the ones I love. (When you use this link you’ll automatically save 15%. PLUS, when you order 3 bottles or more you’ll receive FREE shipping and handling.)Kerri’s Instagram HEREFunctional Nutrition and Lifestyle for Mental Health (Kerri’s website) HEREWork with Kerri HEREDigestive system are overlapping with emotional symptoms. – KerriDon’t Miss These ThoughtsWho is Kerri Axelrod?After becoming a Functional Medicine Nutritionist, what made Kerri want to help women focus on anxiety in their daily life + gut issues?What are some signs and symptoms, both with physical health and emotional health, that there might be an anxiety and gut problem overlap?Besides poor gut health, what are other root causes of anxiety?What is the correlation between food, a balanced diet, and gut + anxiety problems? And how does gut health affect mental health?When someone comes to you with gut and anxiety concerns, where do Kerri start? What testing do you find to be most valuable?Why does Kerri think there are so many gut and anxiety problems?What are three mistakes making anxiety worse and what to do instead?Do you find there are certain supplements that can help address the gut-brain axis?When it comes to anxiety and the gut, what is something Kerri thinks most people get wrong?Does Kerri have tips for a daily self-care checklist or a self-care routine that people might find helpful? (This one is also expanded upon below.)All about Kerri’s course, “The Anxiety Blueprint.” What is it? Who is it helpful for?Kerri’s 3 convictions around gut health and gut healing.The gut and the brain are physically, chemically, and emotionally connected. – Kerri AxelrodAnxiety Self-Care PracticesClick HERE to save this checklist of the things described below.As promised, I wanted to put together a checklist of sorts so you can utilize it for your personal needs.Here is a routine checklist for many different aspects of your life to consider:Get adequate sleep. Yes, this all starts with getting enough sleep at the end of the day, and taking small steps towards getting more. If you are highly anxious, sad, depressed, stressed, etc. ask yourself, “When was the last time I got a sound 8+ hours of sleep?”Develop a morning routine. Get fresh air, journal, sit in silence, meditate, whatever. The point is to devote enough time for setting your day’s intentions on the right track. And, in fact, did you know that this is also one of my constipation hacks? Watch it HERE for exactly how I do it.Adequate mineral support. This one Kerrie provided in detail during our conversation. Minerals: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.Circadian rhythm support. Kerrie also provided this one, which goes along with other simple acts on this list, but she says” 20-30 grams of protein in the morning, natural, bright morning light, and proper sleep hygiene.”Get regular exercise. This is, in my opinion, one of the very best stress relief activities out there. But do remember that if you are also desperate for healing your gut, you need to make it easy exercise vs. strenuous. You don’t need intense workouts in order to reap the benefits of exercise for overall health.Tap into emotional needs. Kerrie mentions that one root cause of anxiety is unprocessed emotional needs and neglecting these basic needs.Deep breaths. Breathing is a basic human need. And yet, how often do you find yourself not breathing? HERE is a very simple breathing exercise that you can implement today.Learn a new skill. Find something new to enjoy for overall better health. There are a million things to choose from in our leisure time; you just have to find something for you. HERE are 21 ideas.Self care journal. I swear by journaling for every last thing we can do to increase our health and happiness. More on this below.Create personal goals. There is nothing quite like believing in yourself. YOU are your own best friend and there is no one in the world who can take better care of you than you. So create some personal goals for yourself based on any specific needs. These can include different things like: a) Read three personal development books in the next 6 months. b) Walk 1 mile, 3 days per week. c) Write 100 words in a journal every single day for 30 days.Get off of social media. Seriously. Get. off. of. social media. If you can’t live without it, then at least create some guidelines for yourself around your online habits. i.e. read a blog post that will provide me value, “scroll” for 20 minutes or less each day, connect with awesome online community groups who provide productive ways for healing my gut or healthy habits for overall mental health care.Therapy sessions. Whenever possible, I highly recommend regular visits with a therapist. They can truly change your life and address anything and everything for your own needs in all areas of your life.Self-Care Planner Meets Gut Healing JournalIn case you’ve never had Healing Bloom from Within, the 90-day gut healing journal, let me share with you why it’s called that to begin with because it will give you context for why it’s also a self-care planner meets gut healing journal:HEALING REALLY DOES BLOOM FROM WITHIN.WITHOUT PROPERLY PLANTING, WATERING, AND NURTURING THE INSIDE, IT’S HARD TO FLOWER ON THE OUTSIDE. IN OTHER WORDS, IF YOU DON’T TAKE CARE OF EVERYTHING GOING ON INSIDE (PHYSICAL, MENTAL, AND EMOTIONAL), THE OUTSIDE STRUGGLES.This journal is not just for teaching you how to record food for healing, but it also includes:Space for writing a short gratitude line on a daily basis.Inspirational quotes for further inspiration and motivation.Mini vision board. A page for you to create a mini vision board that you can constantly have with you. I believe the vision board is one way to see our self-care goals come to fruition.Customizable. This journal is a bullet meets healing meets regular journal. In other words, everyone has different needs but I know the pieces that make for a successful gut healing + life journal. My method allows for it no matter what your daily routine is.Take a closer look at this journal, Healing Blooms from Within HERE. p.s. my book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut is also a journal of sorts for personal growth. There are 21-days of prompts for your healing journey. Read more about it HERE.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Kerri Axelrod BioKerri Axelrod is a functional medicine nutritionist and a leading expert in a holistic approach to gut health and mental health. She has been featured in PureWow, Real Simple, Byrdie, Reader’s Digest, Prevention Magazine, and Well + Good.Kerri trained at the Institute for Integrative Nutrition, has completed numerous advanced trainings in functional medicine nutrition, received her 200-hour yoga training from Boston School of Yoga, her Ayurvedic training through Boston Ayurveda School, and completed the Stress Management and Resiliency training at Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital.She is currently completing her degree in dietetics at Simmons University in Boston, MA.Before her work in nutrition, Kerri has over a decade of experience as a media spokesperson and marketing communications strategist and began her career in political communications.She served as the Pennsylvania Communications Director for Organizing for America, where she handled communications on behalf of the Democratic National Committee in one of the country’s key battleground states.She holds a B.S. in International Relations focusing on U.S. Foreign Policy from American University in Washington, DC.To connect with Kerri, follow her on Instagram or visit her website.If you liked this episode, you might also enjoy:What Role Does the Gut Play in Mood and Brain Health {Episode 37 with Tina Anderson}Your Brain on Food {Episode 19 with Dr. Uma Naidoo}No More Fight or Flight Digestion {Is How We Eat as Important as What We Eat?}Xox,SKH

8/9/2022 • 47 minutes, 52 seconds

Top Dietary Change You Can Make Today {Episode 45, AGG Bites #4}

From the show:Healthy Food Ingredients {Ditch Processed Food}NOVA ClassificationFrom A Gutsy Girl:A Gutsy Girl's Bible: a 21-day approach to healing the gutGut Healing for BeginnersHealing Blooms from Within: a 90-day gut healing journey journalHire A Gutsy Girl to speak at your next eventA Gutsy Girl InstagramA Gutsy Girl YouTubeFREE resource: Master Gutsy SpreadsheetRated-G email club

8/2/2022 • 13 minutes, 2 seconds

Gut-Fertility Connection {Episode 44 with Cory Ruth}

The gut-fertility connection is a topic I’m commonly asked about.Perhaps it’s because A Gutsy Girl was born out of the conversation topics regarding infertility and digestive disease or perhaps it’s because it’s a common connection.Either way, I brought a guest on the show today to talk through it all.Gut-Fertility Connection {Episode 44 with Cory Ruth}ResourcesGI Mapturmeric supplement (My favorite from Paleovalley. When you use this link you’ll automatically save 15%. PLUS, when you order 3 bottles or more you’ll receive FREE shipping and handling!)You cannot diet harder.Gut Healing for Beginners (Use code PODCAST at checkout to save 20% off this life-changing course.)NutriSense (Analyze in real-time how your blood glucose levels respond to food, exercise, stress, and sleep with NutriSense. Clicking HERE will give you an automatic $30 off your device.)Minimalist approach to supplementsAndrogen Blocker (from Cory’s supplement line)Cortisol Calmer (from Cory’s supplement line)Find Cory on the A Gutsy Girl Master Spreadsheet within tab, “Practitioner Referrals.” (Access this spreadsheet for free HERE.)Women with PCOS deserve better. – Cory RuthDon’t Miss These ThoughtsWho is Cory Ruth, and what does she do?After becoming a dietitian, what made Cory want to focus on PCOS and infertility?What are some PCOS symptoms?How is one diagnosed with PCOS?Cory’s bio states, “Conquer your PCOS, lose weight, & beat infertility.” What is the PCOS and infertility connection?PCOS is the leading cause of infertility.Of the patients Cory works with, does she find it common for them to have gut issues, too? And if so, why does she think that is?Do a lot of women Cory works with with have gut and infertility issues? And if so, how does she help them unpack it all? i.e deal with the gut and then infertility or vice versa, all at the same time, etc?What are some other reasons for infertility besides PCOS?Work on blood sugar management. – CoryIn her opinion, why does Cory believe that infertility is on the rise?Are there some foods that Cory thinks are great for both the gut and infertility?When it comes to infertility and the gut, what is something Cory thinks most people get wrong?Cory’s 3 convictions around gut health and gut healing.Foods that are good for both the gut + fertilityClick HERE to save these foods for later.anti-inflammatory foodsomega-3 fatty acids (EPA + DHA); salmon, tuna, mackerel, herringturmericolive oiltomatoesavocadoberriesbroccoligreen teaproteinhealthy fats, nuts, seedsbeans, legumes, lentilsMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it?Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Cory Ruth BioCory Ruth is a Registered Dietitian Nutritionist and women’s health expert.She is the founder and principal of The Women’s Dietitian and Instagram account @thewomensdietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, PCOS, fertility, and weight management.She specializes in PCOS and nutrition therapy for infertility and assisted reproductive technology.Cory is also the creator of the successful online programs Get Pregnant with PCOS and The PCOS Boss Academy– It is through these programs that she is able to help countless women on their journeys to weight loss and fertility with PCOS. Recently,Cory has launched a PCOS supplement and protein powder line called Vita-PCOS to further support women with PCOS symptom management.If you liked this episode, you might also enjoy:My full story: A Gutsy Girl full story {I’m stepping out of fear!}Flipping the Script on InfertilityLink Between Eating Disorders and Gut HealthXox,SKH

7/26/2022 • 43 minutes, 3 seconds

Heal Your Gut. Heal Your Life {Episode 43, AGG Bites #3}

Episode NotesFrom the show:Heal your gut. Heal your life.5 Reasons to Heal Your GutFrom A Gutsy Girl:A Gutsy Girl's Bible: a 21-day approach to healing the gutGut Healing for BeginnersHealing Blooms from Within: a 90-day gut healing journey journalHire A Gutsy Girl to speak at your next eventA Gutsy Girl InstagramA Gutsy Girl YouTubeFREE resource: Master Gutsy SpreadsheetRated-G email club

7/19/2022 • 11 minutes, 56 seconds

Acid Reflux vs Gastritis {Episode 42 with Jade Etter}

Upset stomach? Wondering if it might be acid reflux, gastritis, or something else? It's all found in episode 42 with Jade Etter, Acid Reflux vs Gastritis.Because the quality of life can greatly improve by addressing either/both acid reflux + gastritis, I know you'll find this episode highly beneficial.Acid Reflux vs Gastritis {Episode 42 with Jade Etter}IMAGEResources MentionedH. PyloriGastrin: All About GI HormonesGI Tract, all about the digestive systemWhat is AchlorhydriaEpisode 40: SIBO vs IBS {and a SIBO Q&A with Dr. Nirala Jacobi}Jade on Instagram HEREServices Jade provides HERE Don’t Miss These ThoughtsWho is Jade Etter?Her journey with Ulcerative Colitis and endometriosis.What is the stomach? And what is Gastritis? What is the cause of gastritis and what part of the stomach does it affect?What are the differences between acid reflux and gastritis? Also, how might someone feel different with one or the other? Does one cause the other? What are some common causes?What happens if someone has chronic gastritis?Can gastritis heal for good after h pylori (helicobacter pylori) treatment?Best diet, supplements, and lifestyle changes for gastritis?Can SIBO cause gastritis?Can gastritis cause lung/breathing issues?Is gastritis from low or high stomach acid production?What helps with a gastritis flare up?It’s been a year and half, will my gastritis symptoms ever be gone forever?I’ve been on proton pump inhibitors (PPI's) for almost 2 years. Is that too long? Also, what do you think is an appropriate treatment?Gnawing starving wakes me up every morning early. H. Pylori negative. Gastritis?Can chronic or even acute gastritis lead to stomach cancer?Jade's 3 convictions around gut health and gut healing. How to Test for Gastritis?According to Jade, a lot of it is based on symptoms, namely if you wake up in the morning with a gnawing, burning stomach pain.But additionally, here are two methods for testing if the risk factors are there:EGD (esophagogastroduodenoscopy) - also known as an upper endoscopy. During this procedure a long flexible scope with a tiny camera is inserted through the mouth and down the upper GI tract in order to see what's happening visually. A small tissue sample can be taken to determine any reason for current health problems as they relate to the upper GI tract.Imaging study. An imaging study makes detailed pictures of areas inside the body. A barium swallow test is a special type of imaging test that uses barium and X-rays to create images of your upper gastrointestinal (GI) tract (stomach contents would look thickened or inflamed). (source) I would personally want to have these tests done if the problem persists because otherwise stomach ulcers can form which increases the risk of stomach cancer.Endoscopic findings can be life changing (also life saving).More on Acid RefluxYou are no stranger to acid reflux.Here are a couple things to recap; reflux causes + symptoms.What Causes Acid Reflux?The main causes of acid reflux include:hiatal herniaweakness / dysfunction of the valve called the lower esophageal sphincterInflammation because it causes tissue damage and dysfunction in the esophagusCarbohydrate malabsorptionUnderdeveloped digestive system. (i.e. children)Magnesium deficiencyAging And what are some common symptoms?Acid Reflux SymptomsSome symptoms of acid reflux include:prolonged sore throat and/or hoarse voicebad taste in the mouthheartburn, pain in the upper abdomen (can be so severe that it’s mistaken for a heart attack) / chest painsensation of a lump in the throatdifficulty swallowing and/or painful swallowingdisrupted sleepvomit that looks like coffee grounds and/or contains bloodnausea after eating Remember, Acid Reflux and GERD are not the same things.GERD is what acid reflux progresses to after a long time, if the condition worsens. It stands for Gastroesophageal reflux disease. The GERD symptoms are mostly the same, but they happen more frequently.ALL ABOUT ACID REFLUX HEREMore on GastritisGastritis is when acid damages the lining of the stomach, creating inflammation of the stomach lining.Gastritis Main CausesThese are 6 of the most common gastritis causes:h. pylori bacteria infectionstressover the counter medicines + NSAID overusetoo much alcohol (excessive consumption)stressbacterial infection Gastritis SymptomsIn addition to the things Jade mentioned, here are 4 common symptoms of gastritis:burning sensation in the stomachtarry stoolsnauseavomiting Common Treatment for GastritisDepending on the cause, the treatment for gastritis might include the following:Eating smaller and more frequent meals vs large meals.Avoiding irritating foods like spicy foods, acidic (for example, fruit juices), fried or fatty foods.Not drinking any alcohol.Stopping smoking.Lifestyle modifications like reducing stress.Acid suppressing medications like PPI's and H2 blockers. UreaseSources: HERE and HERE.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.CODEWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, Gut Healing for Beginners is now open!Or, have this book at your fingertips instantly by downloading the PDF now.codeJade Etter BioJade is a Board Certified Physician Assistant specializing in gastroenterology and hepatology, a member of the American College of Gastroenterology, a gut health consultant and founder of Jade Etter Wellness - a virtual practice focusing on root cause healing of gut dysfunction via functional medicine testing and individualized protocols.If you liked this episode, you might also enjoy:Functional Dyspepsia (Episode 32 with Dr. Andrew Hubbard) Xox,SKH

7/12/2022 • 39 minutes, 58 seconds

Gut Health is the New Diet Fad {Episode 41, AGG Bites #2}

From the show:The New York Times article titled, Why Is Gut Health Taking Over TikTok?"The global dietary supplements market size was valued at USD 151.9 billion in 2021 and is expected to expand at a compound annual growth rate (CAGR) of 8.9% from 2022 to 2030.” (https://www.grandviewresearch.com/industry-analysis/dietary-supplements-market)Just Thrive Health https://agutsygirl.com/just-thrive-supplements/A Gutsy Girl's Bible: a 21-day approach to healing the gutGut Healing for BeginnersHealing Blooms from Within: a 90-day gut healing journey journalWhat Role Does the Gut Play in Mood and Brain Health {Episode 37 with Tina Anderson}3 Pillars for Ultimate Gut HealingA Gutsy Girl InstagramA Gutsy Girl YouTubeFREE resource: Master Gutsy SpreadsheetRated-G email club

7/5/2022 • 11 minutes, 56 seconds

SIBO vs IBS {and a SIBO Q&A with Dr. Nirala Jacobi}

What is the difference between SIBO vs IBS?I brought the perfect person on to the A Gutsy Girl podcast show to break it down, namely SIBO.The prevalence of SIBO is increasing, and Dr. Jacobi believes it is due in large part to the fact that our gut dysfunction is increasing and practitioners are becoming more privy to SIBO and what it means.SIBO vs IBS {and a SIBO Q&A with Dr. Nirala Jacobi}Resources MentionedYouTube SIBO series (see below for a list of all videos currently available in the series)What Caused My SIBO?Common symptoms of SIBOAll About Probiotic Strains and SpeciesIBS diagnostic criteriaReasonable SIBOTheSIBODoctor.com (her website)The SIBO Success Plan (her course, includes Bi-Phasic Diet Plan)clinic, The Biome ClinicDr. Jacobi on Instagram HERESIBO Diet Recipes – A Gutsy Girl WayDon’t Miss These ThoughtsWho is Dr. Nirala Jacobi?What is the difference between SIBO (small intestinal bacterial overgrowth) vs IBS (irritable bowel syndrome)?What is the lactulose breath test?“Some people think that SIBO is the biggest cause of IBS, but not everyone who has IBS has SIBO.” – Dr. Jacobi“Gut symptoms are on the rise, and SIBO diagnosis are getting better.” – Dr. JacobiHow can I figure out my underlying cause? What is the best way to diagnose?Does Dr. Jacobi think dietary changes are necessary? And for how long?What do you think about the Elemental Diet? How about the low FODMAP diet? Other diets for SIBO?Dr. Nirala’s thoughts on things like: hydrolyzed guar gum, sprouted gluten free oats“Methane gases are very curious.” – Dr. JacobiWhat is the bi-phasic diet? And how long is the protocol?“You’ve painted yourself into a corner only eating 10 foods.” – Dr. JacobiWhat are treatment options for addressing stubborn SIBO?Antibiotic alternatives?Can you have SIBO and not know it? i.e. no SIBO symptoms“SIBO actually causes leaky gut. You can’t get rid of leaky gut unless you get rid of SIBO.” – Dr. JacobiIs it possible to improve leaky gut (intestinal permeability) while having SIBO? Or should SIBO be treated first?What do you believe is the gold standard when it comes to a probiotic supplement and SIBO?The type of bacteria matters when it comes to the probiotic you need.“It’s an art to produce a good, lasting probiotic that is the strain you need.” – Dr. JacobiWhy don’t regular doctors think SIBO is real?What is one thing Dr. Nirala Jacobi thinks people get wrong when it comes to SIBO?“It should not be this difficult to treat bacteria.” – Dr. JacobiDr. Jacobi’s 3 convictions around gut health and gut healing.IBSThe main difference between IBS and SIBO is that IBS is a category of functional gut disorders. It’s an umbrella of sorts; SIBO is a cause of IBS.IBS patients typically get thrown into a bucket of “who the heck knows what’s wrong.” A diagnosis of IBS is then slapped on.This is the real and raw truth, and after talking at length with Dr. Jacobi it’s clear that part of the reason is because if healthcare providers are not well versed on IBS vs SIBO (or the conditions in general), then we do not heal.And by the way, remember that it’s not their fault. It is up to us, as patients, to seek the right help. Any old practitioner just will not do; different specialists and practitioners for different conditions.I have an IBS symptoms list that you can find HERE. {In that post, you’ll also learn more about the differences between IBS and IBD – inflammatory bowel disease.}SIBOSIBO is an overgrowth of bacterial in the small vs. large intestine. This distinction between small and large is actually important because while we do not want an overgrowth of gut bacteria in the small intestine, we do, in fact, welcome too much bacteria in the large intestine.A healthy gut consists of a strong gut microbiome which is created through having an abundance of good bacteria in the large intestine.In addition to everything else I’ve written about SIBO on this website, here are more things Dr. Jacobi mentions on the show:Rifaximin is a great antibiotic therapy for SIBO because it stays in the small intestine.Hydrogen-dominant SIBO = Berberine, Neem, oreganoMethane-dominant SIBO = garlic extract or oregano oilSIBO treatment in the order Dr. Jacobi typically follows: herbs, antibiotic treatment, Elemental diet (for more severe cases)Bio-film buster (for multiple antibiotic courses); PHGG (partially hydrolyzed guar gum), Ox BileClassic SIBO symptom = bloating immediately after eating; not classic (but still can indicate SIBO); histamine intolerance, food sensitivities, end-of-day bloatConditions that can commonly co-exist with SIBO: Restless Leg Syndrome, Acne Rosacea, and Interstitial cystitisPHGG: great for high methane levelsMotility disorders are a root cause for SIBOGut motility can be affected by things like mold and hypothyroidismAdhesions/obstructions can also increase your risk of SIBOUnlike the IBS diagnosis, a diagnosis of SIBO is more test-based.Breath testing is the most common way for an accurate diagnosis.Dr. Jacobi mentions her own breath test she gives, and I have discussed these breath tests at length over the years both on this website and via the YouTube channel.YOU CAN ALSO TEST **BOTH** HYDROGEN AND METHANE LEVELS UPON EATING VARIOUS FOODS WITH THE FOODMARBLE AIRE 2 DEVICESmall Intestine Bacterial Overgrowth YouTube VideosGood news! Here is a list of all the videos I’ve tackled thus far around SIBO on the A Gutsy Girl YouTube channel:SIBO Series Small Intestinal Bacterial OvergrowthPart 1 DietSIBO Part 2 Root Cause AnalysisPart 3 Hydrogen DominantFoodMarble AIRE Review 2 DeviceSIBO Part 4 Methane Dominant SIBOPart 5 Hydrogen Sulfide SIBOSIBO Part 6 The DiagnosisPart 7 Questions to Ask Your Doctor {After Getting Diagnosed}SIBO Part 8 How to Do the Breath TestPart 9 How to Heal SIBO Long TermSIBO Part 10 Fiber + SIBOCLICK HERE TO GO TO THE ‘SIBO’ PLAYLIST ON YOUTUBEMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, Gut Healing for Beginners is now open! Dr. Nirala Jacobi BioDr. Nirala Jacobi is a naturopathic doctor (ND) and internationally recognized expert on small intestinal bacterial overgrowth (SIBO). She is the creator of the SIBO Biphasic Diet, a resource that has helped tens of thousands of SIBO sufferers around the world.Dr. Jacobi is the host of The SIBO Doctor Podcast and the founder of The SIBO Doctor, an online educational platform that includes a practitioner certification program. She is also the medical director of SIBOtest, providing innovative testing options for SIBO and IBS.Dr. Jacobi is known for her systematic and effective approach to diagnosing and treating SIBO and other functional digestive disorders. Having received her naturopathic doctorate in 1998 from the esteemed Bastyr University in Seattle, Washington, she brings more than two decades of clinical experience and expertise to the Biome Clinic.If you liked this episode, you might also enjoy:Your Digestive SystemLow-FODMAP DietVitamin B12 and SIBOXox,SKH

6/28/2022 • 50 minutes, 4 seconds

Why Stress May be Your Worst Enemy {Episode 39, Short #1}

On a solo show, A Gutsy Girl discusses the new "short episode" concept + why stress might be your worst enemy.

6/21/2022 • 12 minutes, 45 seconds

Food Sensitivities {Episode 38 with Erin Holt}

The A Gutsy Girl podcast brought Erin Holt on today to discuss food sensitivities (and more).Hope you enjoy the episode — oh, and p.s. PLEASE consider leaving a rating and review {HERE} for this show so I can continue doing these episodes for you for free. Muah!ERIN HOLT HAS BEEN ADDED TO ‘A GUTSY GIRL’S MASTER RESOURCE LINKS SPREADSHEET UNDER “PRACTITIONER REFERRALS. FIND HERE HERE.Food Sensitivities {Episode 38 with Erin Holt}Resources MentionedigE vs igGFood Intolerance or a Leaky GutMilk Sugar {All About Lactose}Erin’s website HEREThe Funk’tional Nutrition PodcastErin on Instagram HEREImmune Boosting Gut Health SupportUltimate IgG Immune and Digestive SupportButyrate FoodsDon’t Miss These ThoughtsWho is Erin Holt?What is Erin’s “tack” analogy?“There are a lot of different functional providers and they do not all operate in the same way.”What is functional medicine? And what are some practitioner red-flags?Food intolerance, allergy, and sensitivities are common terms these days in the gut healing world. Erin breaks each one down.The different ways we can react to dairy.“Lactose is not an immune reaction; it’s more of a gut reaction.” – ErinDoes Erin use food sensitivity testing in her practice? Why or why not?What is Erin’s advice for mindset around food?Why are food sensitivities so common these days? And along with that, what are some of the most common food sensitivities Erin sees in her practice?“Food processing and modern farming practices are changing the structure of our food protein.” – Erin“Free-99; pay attention to the stress in your life.” – ErinIf someone is sensitive to multiple foods, how should they navigate the daily diet?“Watch your thoughts as you approach food.” – ErinWhat are #Butyratebuffs ?!When it comes to healing the gut, what is something about food Erin thinks most people get wrong?“The body has the ability to heal itself.” – ErinMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you’re looking to finally get started on your gut healing journey, Gut Healing for Beginners is now open!https://agutsygirl.com/gut-healing-for-beginners/ Bio: Erin HoltErin Holt is a board-certified integrative and functional nutritionist with a feisty attitude and over a decade of clinical experience.She blends evidence-based practices, functional lab testing, energy medicine, boundary setting & humor for a unique and customized approach to women’s health.She dives deep with women to get to the root cause of their health issues and finally get answers to their mystery symptoms.In addition to running multiple online nutrition & functional medicine programs, Erin is the founder of the Funk’tional Nutrition Academy, a 14 month practitioner training and mentorship helping nutrition pros level up with functional medicine methodologies.You can find Erin rabble-rousing on her weekly show, The Funk’tional Nutrition Podcast.If you liked this episode, you might also enjoy:Chronic Illness Root Cause Analysis12 Science-Backed Ways to Boost Your Immune SystemHow to Food Journal to Identify Food IntolerancesXox,SKH

6/14/2022 • 52 minutes, 23 seconds

What Role Does the Gut Play in Mood and Brain Health {Episode 37 with Tina Anderson}

What role does the gut play in mood and brain health?We are about to find out in this brand new podcast episode (#37) with Tina Anderson.What Role Does the Gut Play in Mood and Brain Health {Episode 37 with Tina Anderson}Resources MentionedEpisode 36: Anxiety and Your GutDay 10: A Gutsy Girl’s Bible: a 21-day approach to healing the gutJust Thrive Health (you’ll always save 15% on their products when you use code AGUTSYGIRL at checkout)Gut Definition {A Gutsy Girl Podcast, Episode 9}PsychobioticsGut 4-tify (How to Build a Healthy Mucosal Barrier)The GAPS DietVagus NerveWhat is the Gut Microbiome?Probiotic Strains and SpeciesGut Healing for Beginners (YES! This is ready for consumption.)Don’t Miss These ThoughtsWho is Tina Anderson?What is the gut-brain connection?“You said no to us for a long time, too!” – Tina“Psychiatric drugs haven’t changed much.” – Tina“The gut is the other brain – maybe even the first brain.” – TinaWhat role does the gut play in mood and brain health? The gut/brain axis.“The gut and brain are connected through the vagus nerve.” – TinaWhat are psychobiotics?What are some the offenders of brain health?Is there research behind this new product, Just Calm and the 1714 strain?There are so many products out there for mood and stress relief, why is this new product different?How spore based probiotic strains play a role in mood/stress.Can you test for 1714 in the gut?“It’s hard to find any disease that’s not associated with imbalance in your gut microbiome.” – TinaIntermittent fasting + gut health.When it comes to supplements, what is one thing Tina thinks most people get wrong? (By the way, what she describes is what I TEACH you to do in ‘Gut Healing for Beginners.’ Learn more about the course HERE.)Tina’s 3 convictions around gut health and gut healing.PURCHASE JUST CALM HERE AND USE CODE ‘AGUTSYGIRL’ TO SAVE 15% AT CHECKOUTJust Calm gets to the root of the problem. Just one per day, whenever and wherever you’re at.Just Calm InformationThe Problem:Stress is at the root of nearly everything that makes life feel harder:Sleep loss, low energy, dissatisfaction, irritability, illness, etcAnd science has proven that high stress is a foundational part of:Heart diseaseHigh blood pressureObesityDiabetesAutoimmune diseaseAnxiety and depressionand much more!The Stats:Since 2020, 2 out of 3 people report feeling extreme stressMore than 80% of people say stress is affecting their physical health73% believe stress is impacting their mental healthWell over 50% of people have trouble sleeping because of stressJUST CALM = A REVOLUTIONARY NEW APPROACH TO COUNTERBALANCING STRESS AND OVERWHELM, AND UPLIFTING YOUR BODY, MIND, AND SOUL.Has the power to help you feel calm, cool, and collected every day, even when you’re faced with insufferable rush hour traffic… deadlines and mounting pressure at work, and even the relentless, miles-long to do list.Features the proprietary “mood-biotic” strain, B Longum 1714™The most heavily researched and verified brain probiotic availableIn multiple clinical studies, it’s been shown to:Help you effectively manage stressChampion a healthy moodMaintain balanced cortisol levelsDrive peak cognitive function and great thinkingPromote vitality and support better sleep qualityAnd even encourage theta brain waves (associated with creativity, intuition, great thinking, and flow states)Also formulated with 3 targeted B vitamins proven to:Drive neural processes in the brainHelp maintain brain gray matter –a structure important for healthy cognitionSupport optimal neurotransmitter functionAnd promote a bright and healthy mood.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now.INSERT HTMLWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Tina AndersonTina Anderson’s journey into the world of health had a unique start and some unusual turns. She began her career as a trial lawyer who specialized in settling cases by bringing both sides together, a personal passion of hers.Once her second child arrived, Tina left that high-stress job behind so she could focus on her family. Luckily, she was still able to use her considerable legal skills to point her career in a new direction as the in-house counsel for a family pharmaceutical company.But what Tina saw there made her change direction again. Frustrated by the many abuses in the pharmaceutical industry, Tina turned toward the field of natural health, and found her life’s work.She channeled her energy into learning all she could about disease prevention and good health maintenance. That led her to discover the importance of gut health and how connected and crucial it is for overall health and wellness.To share her discovery with the world, Tina along with her husband created a unique supplement that contains the superior probiotic strains of renowned researcher Dr. Simon Cutting.By promoting gut health and probiotics, Tina shares her passion for wellness, helping others live their best physical and emotional lives.EVERY Just Thrive product is backed by science and proven.If you liked this episode, you might also enjoy:Anxiety and Your GutYour Brain on Food {Episode 19 with Dr. Uma Naidoo}The Gut-Brain ConnectionXox,SKH

5/31/2022 • 47 minutes, 41 seconds

Anxiety and Your Gut (Episode 36 with Alison Seponara)

Anxiety and your gut – huge topics for conversation, and the focus for Episode 36 with Alison Seponara. Resources MentionedAlison’s websiteThe Anxiety Healer’s Guide: Coping Strategies and Mindfulness Techniques to Calm the Mind and Body@theanxietyhealer on InstagramThe Anxiety Chicks podcast5 Foods to Help Boost SerotoninEndocannabinoid System and Your GutVagus Nerve Stimulation@the.holistic.psychologist on InstagramDon’t Miss These ThoughtsWho is Alison Seponara?After getting her license, why did she decide to focus on anxiety?“Our thoughts are not always true. We are not our thoughts.”“Healing is a continuous journey.”Defining anxiety and how it differs from other common mood-related disorders.What are some symptoms of anxiety?The percentage of her clients that have anxiety AND some sort of gut health issue?What is the physiology of the brain that would connect it to the gut?Her take on diet for addressing anxiety.Why Alison stopped drinking coffee and what she drinks instead.More on her new book, “The Anxiety Healer’s Guide: Coping Strategies and Mindfulness Techniques to Calm the Mind and Body”Her three convictions are around gut health and gut healing.“You are your own best advocate.”2-3 actionable tips that anyone suffering from anxiety might be able to apply to their life today.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Bio: Alison SeponaraAlison Seponara, MS, LPC is a licensed psychotherapist, author, and podcast host who resides in Philadelphia, PA. Alison, known as @theanxietyhealer on Instagram, has created a social media mental health awareness brand with over 500,000 ‘healers.’ She has named her community ‘healers’ as a way to create more unity and inclusivity among her page.She recently completed her first book titled, The Anxiety Healer’s Guide complete with scientifically proven anxiety healing tools and techniques to help calm the mind and body. You can order your copy today on amazon.She also shares her own struggle with anxiety on her weekly podcast The Anxiety Chicks. She uses her expertise and own life experience to help educate healers about anxiety disorders, mind/body connection, panic attacks, gut health, holistic remedies, & most importantly…how to keep it real when it comes to talking about mental health.You can also find Alison on TikTok as @theanxietyhealer. If you liked this episode, you might also enjoy:Can Stress Cause Diarrhea (Episode 28 with Isabel Smith)Your Brain on Food {Episode 19 with Dr. Uma Naidoo}The Gut-Brain ConnectionXox,SKH

5/17/2022 • 47 minutes, 51 seconds

8 Best Protein Powders for Sensitive Stomachs {Episode 35 with Healthillie)

Along with so many other awesome bits of information to you today, I have the 8 best protein powders for sensitive stomachs (curated by Episode 35 guest, Illie + me).Are you ready for a lot of great conversation today? Eavesdrop in, then check out all the information below on the best protein powders for avoiding stomach upset + some recommended books.8 Best Protein Powders for Sensitive Stomachs {Episode 35 with Healthillie)Resources MentionedIllie’s websiteHer InstagramIllie on TikTokCourtney King episodeSet Point TheoryNo More Fight or Flight Digestion {Is How We Eat as Important as What We Eat?}Does Meal Spacing Work?Proper HydrationSleep and Gut HealingIngredients vs Ingredient(s)SHOP HERE WITH ILLIEDon’t Miss These ThoughtsWho is Illie? What’s her story? And how did we find each other?“Everything started the day I was born.”“I started to experience what health tasted like.”“We don’t care how we feel; we just want to look a certain way.”What is holistic fitness?“If I didn’t question anything, I’d still be suffering.”“How are you going to deny me what I’ve literally been through?”“Dairy is good; dairy is bad. Okay, but how do you feel when you eat it?”“You are the professional of your body.”Where do I start to heal my gut?How to get beyond this? –> “I need to be gluten free, dairy free, sugar free, nightshade free, mold free…..ugh! This is too hard, I’m going to McDonald’s.”Ask: What’s free and what’s easy?Illie’s 2 convictions around gut health and gut healing.Best Protein PowderHere are the best protein powders (also the ones we talk about in the episode) for those with a sensitive stomach.{The list below has links attached, in case you want to learn more / purchase}PromixTruvaniJust IngredientsCollagen PeptidesNutiva Organic Plant Protein Superfood SmoothieOraPerfect Supplements Organic Perfect Plant ProteinFlavcityI want to break these 8 down more, in case you’re looking for a quality protein powder that won’t give you an upset stomach.PromixIllie thinks this is one of the best whey protein powders on the market.In addition to a pre-workout, they also have Whey Protein Isolate and Whey Protein.Here is the information / some accolades on the Chocolate Whey Protein Isolate:made from milk of certified grass-fed Irish cowsmicro filted to less than 1g of lactose for fast and easy digestionall ingredients are tested for heavy metalsTruvaniThere are a few Truvani products found on Illie’s website:Protein + GreensVanilla Latte Protein + EnergyChocolate Mocha Protein + EnergyI looked up the specifics on the Chocolate Mocha because it just sounds too good. And what do you know? Must be too good because it’s currently sold out.Anyways, here are some of the ingredients I love in it:MCT oil powderchia seedslion’s mane extracoffee berry fruit extractcoffee powdermaca rootIt delivers 12g of plant-based protein, and again, no Stevia.In addition, here are some of the Truvani company standards:heavy metals are highly monitoredUSDA Certified Organic (when applicable)They test for glyphosate.Ingredients that are avoided: synthetic ingredients, weird ingredients, filler ingredients, and things like gums, natural flavors, artificial flavors, and all of that “other stuff” that makes zero sense.They require each supplier to share the secondary ingredients they use in processing so that they can ensure no dangerous chemicals are being used for their products.Just IngredientsProtein from five different protein sources and flavored without artificial sweeteners or sugar alcohols. Made with non-denatured 100% pure whey (grass-fed) from New Zealand.It currently comes in the following flavors:Vanilla BeanCoconut ChocolateMint ChocolateLimited Edition Pumpkin SpiceProtein sources include:pea proteinwhey proteincollagen proteinchia seed proteinpumpkin seed proteinSome of the other ingredients you’ll find (depending on flavor) includes only these natural ingredients:monk fruitsteviasea saltcollagencacaopeppermint oilcinnamongingerCollagen PeptidesIf you’re looking for a 1-ingredient option with no natural sweeteners, added sugars, or different proteins, then look no further than collagen peptides.Collagen is the most abundant protein in the body and is a key constituent of all connective tissues. As collagen decreases in the body (or the body simply doesn’t have enough due to another reason), the following can occur:Wrinkles and crepey skinStiffer, less flexible tendons and ligamentsShrinking, weakening musclesJoint pain or osteoarthritis due to worn cartilageGastrointestinal problems due to thinning of the lining in your digestive tractMany who are even looking for a general healthy lifestyle, love this great addition of collagen.It’s nutritional value boats:a strong amino acid profileprotects the GI Tract for those with digestive issuesonly one type of protein, bovine gelatinnot Vegan, but great for those with a lactose intoleranceCollagen mixes perfectly with hot or cold water and won’t clump together like gelatin.If you want to learn even more about collagen and gelatin, click HERE.USE CODE ‘AGUTSYGIRL’ AT CHECKOUT TO SAVE 15% OFF MY FAVE COLLAGEN BY CLICKING HERENutiva Organic Plant Protein Superfood Smoothie, VanillaFull transparency – I used to work for Nutiva – actually for quite some time. So, I do have a little bias towards the company. But that’s because they are truly legit. They care about their people and the products they bring into the world.And these protein shakes they created are so good!The ingredient list is super long, too long for me to write out, which might scare some of you off. However, view the label HERE, and then decide.Here are a couple callouts from the ingredient label:includes digestive enzymes (protease, amylase, lipase, bromelain, cellulase, and papain)contains 2 grams of fiberhas a good essential amino acids profiledoes not contain stevia, which some (like me) do not care forno xanthan gum or guar gumuses hemp seedsBy the way, do you know that hemp seeds are considered a complete protein?Ora Organic So Lean & So Clean Protein PowderThis is another Vegan protein that Illie has available on her website.I sought out information on the Chocolate flavor, but there is also Vanilla, Vanilla Chai, as well as pre-workouts.There are quite a few more ingredients in this powder, but they are all plant proteins + high quality ingredients.Regardless, here are the ingredients listed on the Chocolate label:pea proteinbrown rice proteincranberrysacha inchisprouted quinoaamaranthacerola extractblackberryblueberrypomegranateturmericstrawberryappleacaikalebroccolicoconut milkJerusalem artichokeAnd all ingredients are organic, but there are some extra ingredients in this one and they do use the term “natural flavor,” which you may or may not find useful.Perfect Supplements Organic Perfect ProteinI once wrote about this one as the Best Organic Low-FODMAP Vegan Protein Powder. Because that’s what it is.There are just three ingredients in this vegan powder:pumpkin seedhemp seedsacha inchiAnd yet, it’s a great option for a protein powder as it contains 17 grams of plant protein.There are no extra and/or artificial ingredients in the powder. And it remains one of my personal top picks due to the slim ingredient list.If protein powders tend to give you stomach cramps and make you feel miserable, then a simple protein like this is a good option.USE CODE ‘GUTSY10’ AT CHECKOUT TO SAVE 10% ON THIS LOW-FODMAP PROTEIN POWDER (P.S. THEY ALSO HAVE GELATIN!)FlavcityWhey protein + everything-in-one protein smoothie shake.Here is the ingredient list:Whey Protein ConcentrateOrganic Banana Powder, Collagen (100% grass-fed)Peanut PowderOrganic CocoaCoconut Milk PowderOrganic Pea ProteinSea SaltCordycepsReishiSteviaMonk FruitThis is a good choice if you are looking for a powder with both a vegan and non-vegan protein source. One serving contains 25 grams of protein, which is high for protein supplements.Remember, it’s not that I think anyone should be living on protein shakes, but rather that protein shakes are a great way to ensure you’re getting enough protein, even when you might not fully feel like eating a ton.I have another post you might enjoy on how to make protein shakes thicker {in a gut-healthy way} HERE.Illie + AGG Recommended BooksAnother topic Illie and I discuss on the show are some of our favorite and recommended books. I wanted to put them in a list with links, in case you’re interested in checking them out, too.HookedThe Dorito Effect: The Surprising New Truth About Food and FlavorEat SmarterGAPS DietBreaking the Vicious CycleFiber FueledSacred Cow: The Case for (Better) MeatBody Into Balance: an herbal guide to holistic self-careHave you read any of the above? Thoughts? I’d love to hear in the comments below.More from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Illie Zeneli Holistic health coach, CEO/Founder of Live Healthillie.com & clean ingredient advocate, self healed chronic symptoms by simply learning about ingredients and toxins. If you liked this episode, you might also enjoy:13 Best Paleo Bars {that are also high protein}Gluten Free Protein Bars (Episode 25 with Autoimmune Warrior and BodyBar Protein Founder, Ayarpi Reganyan)Diarrhea vs Constipation {Irritable Bowel Syndrome Patterns}Xox,SKH

5/3/2022 • 52 minutes, 31 seconds

Are Artificial Sweeteners Bad for Your Teeth? (All Things Oral Microbiome, Episode 34 with Dr. Jim Ellis)

On today’s episode, we focus on the oral microbiome, its connection to the gut microbiome, and we’re answering questions like, “Are artificial sweeteners bad for your teeth?” Obviously we already know they are bad for the gut.While the gut microbiome is a hot health topic, the oral microbiome is also a topic on the rise.Listen in to the show now for the dental perspective on the gut and/or find more information below.Are Artificial Sweeteners Bad for Your Teeth? (All Things Oral Microbiome, Episode 34 with Dr. Jim Ellis)Click HERE to save this episode for later.Resources MentionedDr. Jim Ellis websiteHis Instagram (theoralcareclub)Side Effects of Antibiotics and Rebuilding the GutProbiotic Foods vs Prebiotic FoodsPsychobiotics {+ 5 other biotics to know}SHOP DR. JIM’S TOP ORAL CARE RECOMMENDATIONS BY CLICKING HERE {SAVE 15% AT CHECKOUT WHEN YOU ENTER CODE AGUTSYGIRL015}Don’t Miss These ThoughtsWho is Dr. Jim Ellis?“Digestion begin in the mouth.” – Dr. JimWhat exactly is the oral microbiome?There are over 700 different species that live in the mouth (about 20 billion bacteria).Salivary amylase comes out in your saliva.What is the connection between the gut and mouth? And if the gut is off for any reason, what might manifest orally?Mouth manifestations: tooth erosion, bad breath, canker soresmouth, throat, stomach, intestinesDoes dry mouth have to do with the gut at all?Foods that are good for both the oral microbiome and gut microbiome?Sugar consumption; effects of sugar from oral and gut standpoint? – “The war of sugar substitutes.”Popular dental myths –> “Dental care is just brushing my teeth.”“You have a bacterial farm in your mouth.”What ingredients should we look out for in toothpastes?Dr. Jim’s convictions around gut health and gut healing.Mouth JourneyAs I mention in the beginning of the episode, I have had one very long journey with mouth issues. While my overall dental health was never a problem and I never had “dental problems,” per se, I had mouth issue after mouth issue that I dealt with.And here’s the thing about it……I do not have them today. The mouth problems literally and 100% correlated with the gut problems. I’d love to tell you that I fully figured out why and what happened, but to this day, no true answers were ever found.What I can tell you are the things I experienced in conjunction with all the gut issues:angular chelitiscanker soresa dry, burning tongue feeling (but the dentists and doctors always said it was not a saliva production problem nor was it dry mouth) – I know; totally confusingAnd if you want to read more about this journey, here are some places to check it out:My Full Story (I talk about it in podcast episode 1)Oral Allergy SyndromeWhite Spots on TonsilsWhat are Toxic Dental Products?Dr. Jim mentions to avoid toxic products with your dental care; be a label reader.Here are three in particular he mentions during the show:SLS (foaming agent)Titanium Dioxide (makes things whiter; banned in Europe)Fluoride (see below)Sound familiar with what I teach and preach re. ingredients vs. ingredients(s)?So, always be sure to read the labels when purchasing the following:rinses and breath freshnersdry mouth productstoothpastes (p.s. He includes one of my favorite toothpastes in his lineup, and I think he should add another – the Wellnesse Whitening Toothpaste HERE)Like Dr. Jim’s recommendations and his own line of products, I also adore what Katie (i.e. Wellness Mama) is doing in the oral care space.FluorideHere are some more thoughts on fluoride from Dr. Ellis.Fluoride can absolutely play a critical role in strengthening teeth. As teeth demineralize, due to acidic conditions in the mouth, calcium and phosphate ions break free from the teeth and become free floating.Fluoride can re-bond those ions into Fluorapatite that remineralizes the tooth and strengthens them against future acidic attack.Fluoride, like all other chemicals, can be dangerous if not used in proper quantities and thus I do not advocate for its use in water supplies or in oral care products used by all members of the household regardless of age or situation.However, if an individual does their own research and finds that properly prescribed doses of fluoride are right for them then I do recommend fluoride as a means of strengthening teeth. {Click HERE to read more on the great fluoride debate.}SugarYour mouth is full of bacteria — many are beneficial, while others are harmful. The harmful bacteria feed on the sugar you consume and create acids that attack and damage your tooth enamel, the protective, shiny outer layer of your teeth. (source)In addition, consuming sugar (and other acidic things) typically lowers the pH.Dr. Ellis says that the goal is to have a neutral pH in the mouth.If you’re going to do it, consume it and be done with it. Don’t take a sip of your soft drinks every 5 minutes or take a bite of sweet food every 10 minutes. It takes 15 minutes for your saliva to bring your oral cavity back to neutral pH. So if you’re taking a sip every 12-15 minutes, then you might as well just bathe your oral microbiome in sugar all day long for long periods of time.I’ve discussed at length why sugar intake (namely via added sugars) is not conducive for gut healing. You may even recall a post I wrote long ago on the sugar addiction.Two hundred years ago, the average American ate only 2 pounds of sugar a year. In 1970, we ate 123 pounds of sugar per year. Today, the average American consumes almost 152 pounds of sugar in one year. This is equal to 3 pounds (or 6 cups) of sugar consumed in one week! (source)Not only does a sweet tooth breed more cravings for sweet foods, but we are also then trained to not enjoy the natural sweet taste of anything. This has become a huge problem today.And remember, while we think of sugar as things like maple syrup, table sugar / regular sugar, honey, high fructose corn syrup, dehydrated cane juice, and sugar foods in general, the actual list of sugars and sugar sources is massive.Don’t believe me? Check out THESE 192 Sugar Sources and Alternate Names.Food labels often contain these words:sugar alcoholssugar-free gumnatural sugarless sugarsdiet drinkslow-calorie sweetenersBut remember, it’s typically marketing at its finest.Alternative sweeteners are not (necessarily, if ever) better for the gut and/or oral microbiome.Artificial SugarsI have an entire post on Non-Nutritive Sweeteners {HERE}, which are zero- or low-calorie alternatives to nutritive sweeteners, such as table sugar.Nonnutritive sweeteners are much sweeter than sugar so only small amounts are needed. They provide fewer calories per gram than sugar because they are not completely absorbed by your digestive system.To that end, because they are not completely absorbed, Dr. Ellis says,Welcome to diarrhea!And while I find a ton of problems with artificial sugars from a gut microbiome standpoint, Dr. Jim says that from an oral microbiome standpoint, the problem with something like diet sodas is also the acid.The combination of highly acidic foods mixed with sugary foods is a disastrous setup.…But XylitolEver had a dentist tell you, “Chew sugarless gum” and “Great options are gums that used xylitol?”Well, chewing produces saliva and increases saliva flow.The reason dentists recommend chewing gum with xylitol, according to Dr. Ellis, is due to the dry mouth epidemic. Furthermore, xylitol will not be digested by the body and so it’s sweet and people like chewing it.However, what does it then do downstream? That’s right, return to the diarrhea comment above.Dr. Ellis said it’s better than real sugar because the risk of tooth decay diminishes, but it’s not necessarily great for digestion.Is it, then, simply the lesser of the “evils?”Oral ProbioticsThe last thing I want to touch on with regards to this episode are oral probiotics for good oral hygiene Dr. Ellis recommended.You’re already well-versed in what probiotics do for the gut. And if not, check out THESE 13 benefits of probiotics beyond gut health. Two of those benefits include:Treatment of periodontal diseaseTooth decay (prevention)So what do oral probiotics do in particular?According to one source,Oral probiotics are specially designed to help balance harmful and helpful bacteria in the oral cavity by encouraging the growth of the good organisms and stopping the bad, while probiotics for the gut contain strains of bacteria that promote optimal absorption of nutrients further along the digestive tract.Here are 2 oral probiotics Dr. Jim Ellis recommends in his online store:Super Teeth Chewable Dental Probiotic for Children and AdultsMicrobiome Labs Megacidin Oral Herbal Probiotic Throat SprayI chose these two intentionally. The first so that those of you with children had a good option; the second because I’m a huge fan of Microbiome Labs.However, there are many more options on his website.You can see all oral probiotics Dr. Jim Ellis recommends HERE.SHOP ORAL CARE HERE – USE CODE ‘AGUTSYGIRL015’ AT CHECKOUT TO SAVE 15%.More from A Gutsy GirlMy BRAND NEW book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut is now fully published and available for purchase. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.

4/19/2022 • 50 minutes, 5 seconds

Q&A 6 with A Gutsy Girl {Episode 33, What is 'A Gutsy Girl's Bible?'}

Today’s episode is another Q&A episode and it’s devoted to the launch of my brand new book! I’m answering all your questions around, What is ‘A Gutsy Girl’s Bible?’I literally cannot believe the day has come for me to share all about this book that has been growing since 2012.Yes, the first “Gutsy Bible” I ever released was in 2012. I would then release one in 2014, and again in 2018.And then I would hit this place where nothing else made sense but to go as big as I could with it.Today’s episode is dedicated to this.DANIEL TO INSERT PLAYERQ&A 6 with A Gutsy Girl {Episode 33, What is ‘A Gutsy Girl’s Bible?’}Click HERE to save this post for later.IMAGEResources MentionedINSERT BOOK CODEDon’t Miss These ThoughtsI’m answering the following questions, as they relate to the book:Didn’t you already have this in an e-book?Why do you call it the Bible? It seems disrespectful to God’s Word.Why is it 21 days?Are there recipes?Will you give me a meal plan?I’m (Vegan, Paleo, gluten-free, etc.). Will this book work for me?More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this solo-cast episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

4/5/2022 • 33 minutes, 27 seconds

Functional Dyspepsia (Episode 32 with Dr. Andrew Hubbard)

Ever heard of Functional Dyspepsia?Though it’s not talked about often nor is it even well known, according to Dr. Hubbard, it’s far more common than we think.Learn all about Functional Dyspepsia (FD) today during my conversation with Dr. Andrew Hubbard.Functional Dyspepsia (Episode 32 with Dr. Andrew Hubbard)Click HERE to save this post for later.Resources MentionedDr. Andrew Hubbard’s websiteDr. Hubbard on InstagramClinic: Natural Choice Medical ClinicMore info on Gut-directed Hypnotherapy app (no affiliation)What is SIBO?GI HormonesWhat is the Low-FODMAP Diet?Tips for Starting Your Healing JourneyDr. Hubbard’s information has all been added to the Master Gutsy Resource Spreadsheet HERE under “Practitioner Referrals.”Don’t Miss These ThoughtsWho is Dr. Hubbard?What is Functional Dyspepsia (FD), and is it common?Dyspepsia vs FD?Symptoms fo FD (the 4 main ones, and others)What are the 2 types of Functional Dyspepsia?How is FD different from other digestive disorders?Is there a way to diagnose FD?What are some underlying causes of FD?Effective treatment options for Functional DyspepsiaWhat is ‘gut directed hypnotherapy?’How to navigate diet with FD?Dr. Hubbard’s 3 convictions around gut health and gut healing.“Every gut needs something different to heal.”More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Dr. Andrew Hubbard BioDr. Andrew is a Canadian-based naturopathic doctor practicing in Guelph, Ontario.He strongly believes in a gut-centered approach to health and healing.He has a clinical focus in treating SIBO, Acid reflux, IBS, and IBD.Patients seek him out to help them get relief from their chronic digestive complaints like indigestion, stomach pain, gas, bloating, diarrhea and constipation.Xox,SKH

3/22/2022 • 35 minutes, 23 seconds

Chronic Skin Issues and the Gut Connection (Episode 31 with Jennifer Fugo)

“I’m having so many issues with my skin. Is it connected to what’s going on in my gut?” The chronic skin issues and the gut connection conversation is in full force today.Do you know how many times per week someone reaches out on the gut-skin connection?Too many to count.Chronic Skin Issues and the Gut Connection (Episode 31 with Jennifer Fugo) Resources MentionedMy Perioral Dermatitis JourneyThe Healthy Skin ShowJen’s main website HEREDyshidrotic (Dyshidrosis) EczemaNatural Antihistamines (Podcast Episode 24 with Dr. Becky Campbell)Histamine IntoleranceMatula Tea {+ all about H. Pylori)Here’s Dr. Weinstock’s episode on the SIBO-Rosacea Connection HERETwo part episode links to the immunoglobulin episodes with Kiran Krishnan:Part 1 HEREPart 2 HEREJennifer on InstagramSkin Rash Root Cause Finder eGuide → use the eGuide to figure out what your unique 3 to 5 root cause combo is so you know what to focus on!16 Root Causes Driving Skin Rashes (Like Eczema, Psoriasis, Dandruff, Rosacea & More)8 Stress Management TacticsDon’t Miss These ThoughtsJen’s story; she didn’t start out as a practitioner, but instead a patient – what were her gut-skin symptomsWhat are some of the hidden root causes that underlie chronic skin rashes?“There is way too much fixation on food.” – Jen“Steroid creams block inflammation, but we don’t know where that inflammation is coming from. Inflammation can come from any where, and can show up somewhere else.” – JenCan gut problems (even ones that may not be apparent or obvious) trigger skin rashes?How are histamine intolerance and skin reactions connected, if at all?This stat is mentioned, “SIBO is found in approximately 77% of those with Rosacea.” Is there a medically sound reason for that?Is there a difference between addressing gut issues in someone with gut problems vs someone with skin problems? Or is the approach the same no matter what?Her thoughts on using topical treatments (washes, creams, exfoliants, etc.) for combatting chronic skin issues. Does it work? Or is it just marketing?What is the No-Moisture Therapy Method?Jen’s top 2-3 tips for identifying the larger picture of what’s driving skin issues (and figuring out if your gut is involved)Jennifer’s 3 convictions around gut health and gut healing.GET YOUR HIGH-QUALITY GLYCINE POWDER HERE. ONCE YOU REGISTER, I WILL UPGRADE YOU TO 15% OFF ALL PURCHASES.More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Jennifer Fugo BioJennifer Fugo, MS, LDN, CNS is a clinical nutritionist empowering adults who’ve been failed by conventional medicine to beat chronic skin and unending gut challenges. She has experience working with conditions such as eczema, psoriasis, rosacea, dandruff + hives — with clientele ranging from regular folks to celebrities + professional athletes.Jennifer also founded her own line of skincare + supplements available at www.QuellShop.com specifically for people struggling with these chronic skin issues. She holds a Master’s degree in Human Nutrition from the University of Bridgeport and is a Licensed Dietitian-Nutritionist and Certified Nutrition Specialist. Her work has been featured on Dr. Oz, Reuters, Yahoo!, CNN, and many podcasts and summits. Jennifer is a faculty member of the LearnSkin platform, an Amazon best-selling author, and the host of the Healthy Skin Show.Xox,SKH

3/8/2022 • 46 minutes, 8 seconds

How to Calm Your Gut {Episode 30 with Cara Wheatley-McGrain}

If you’re looking for information on how to calm your gut, this is the place.Similar to Vanessa, Cara’s voice is completely calming and that alone is going to help you relax into today’s show.Moving forward, you will find my guest’s bio at the bottom of these posts.How to Calm Your Gut {Episode 30 with Cara Wheatley-McGrain}Click HERE to save this episode for later.Resources MentionedNo More Fight or Flight Digestion {Is How We Eat as Important as What We Eat?}Calm Your Gut: A Mindful and Compassionate Guide to Healing IBD and IBS31 Gut Healing MantrasThe Mindful Gut: Cara’s websiteCara on Instagram, MindfulgutUKDon’t Miss These ThoughtsCara’s story; her symptoms and moreWhat did her rock bottom with bowel disease look like?“I need to learn a lot more about this organ that I know nothing about.” – CaraSomething that Cara thinks worked and didn’t work on her healing journey.“Our body has wisdom, but we are oftentimes disconnected from that wisdom.” – CaraCara’s strategy at the grocery store.“When we are bloated, what we most want is calm.” – CaraHow to practice intuitive eating while also trying to heal the gut.What is something about gut health and gut healing Cara thinks most people get wrong.Cara’s 3 convictions around gut health and gut healing.“There has never been a more important time to talk about gut health.”More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Cara Wheatley-McGrain BioCara Wheatley-McGrain is a Hay House author, mindset and compassion coach, and educational consultant. She’s passionate to open up the conversation around good gut health.Inspired by her own healing journey, expert patient Cara Wheatley-McGrain has developed a revolutionary approach to thriving with IBS and IBD through understanding, loving, and listening to your gut.Cara is passionate to empower others to create their own unique gut-led journey based on science, self-compassion, and intuitive eating. In her book Calm Your Gut (Published by Hay House January 2022) Cara share’s an extensive toolkit of exercises and strategies designed to support gut healing and wellbeing at every level, and expert guidance on setting holistic, healthy, and sustainable goals to thrive.Xox,SKH

2/22/2022 • 45 minutes, 59 seconds

Q&A 5 with A Gutsy Girl {Episode 29: Colitis, GAPS Diet, Healing Mindset, and more}

Resources MentionedGut Health vs Gut HealingHow to Simply Ferment Your Own VeggiesReasonable SIBOSide Effects of Antibiotics and Rebuilding the GutMinimalist Approach to Gut Healing SupplementsHow to Reintroduce Foods After an Elimination DietReintroducing foods podcast episode 16Branch Basics (code AGUTSYGIRL at checkout to saveThrive MarketGet access to the Master Gutsy Spreadsheet HEREEpisode 5: Toxic BeautyWellnesseBeautycounterPrimally Pure21 Things to Do During a Colitis Flare UpGut and Psychology SyndromeGut and Physiology SyndromeFood Journal Templates Don’t WorkWhat is C Diff GUT HEALING FOR BEGINNERS: E-COURSE WAITLISTDon’t Miss These Thoughts"Gut health and healing are not the same things. The advice you’ll be given, information you’ll read, and resources you’ll trust all can have their place on your journey. But they will not all be (necessarily) right for you each step of the way (or maybe even at all)."How to "cure" a colitis flare up FAST! With no drugs.How do you keep positive mindset during the healing process? (Listener question.)Should we check an imbalance before starting GAPS? What do you think of GAPS? (Listener question.)Difference between C-Diff and SIBO treatment. (Listener question.)How to recover your gut after overeating? (Listener question.) More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this solo-cast episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

2/8/2022 • 44 minutes, 51 seconds

Can Stress Cause Diarrhea (Episode 28 with Isabel Smith)

If and when it happens do you wonder, "Can stress cause diarrhea?" You'll find the answer today.Diarrhea is certainly not the topic anyone wants to talk about, but if you have it, even if you sit in silence with it, you do want to know about it.So I brought a guest on today to talk all about it.Who is Isabel Smith?Isabel Smith, MS RD CDN, Founder of Isabel Smith Nutrition, is a nationally recognized Integrative Registered Dietitian, Health and Lifestyle Expert, as well as a Certified Level 2 Reiki Practitioner. At Isabel Smith Nutrition, Isabel and her team work with clients and groups in the areas of hormonal balance, weight loss and intuitive eating, thyroid health, blood sugar control, oncology, digestive health (celiac, IBS/IBD, allergies and sensitivities), athletic performance, and allergies and immune health.In addition to private clients, Isabel works with corporations and executives in the areas of nutrition, health, time management, stress management, employee wellness, and more.Corporate clients have included companies such as Madison Square Garden and Hearst. Isabel’s expert opinion is often featured in print and online and can be found in Elle, Mind Body Green, Readers Digest, Women's Health/ Men's Health and others. As an adviser, consultant, and brand ambassador for various food and health-minded brands she has worked with NOW Foods, Life Extension, Anheuser-Busch, KIND, Biotta Juice, and Caesarstone to name a few. In addition to her brand work, Isabel is also an Angel Investor in CPG brands. In her spare time, Isabel can be found creating new recipes, trying out new exercise classes, practicing yoga and running in Central Park with her Yorkshire Terriers, Sasha and Henry.Can Stress Cause Diarrhea (Episode 28 with Isabel Smith)Click HERE to save this show for later.Resources MentionedEpisode 20: Podcast Topics {Q&A 3 with A Gutsy Girl}Bristol Stool ScaleFructoseSucroseIsabel on InstagramIsabel's websiteWork with Isabel (I've added her to the Master Gutsy Resources Spreadsheet under "Practitioner Referrals"Stressful {Episode 18 with Dr. Marcus Cirelli}Is Stress Causing My Digestive DistressThe Importance of Shifting from Stress to Happiness8 Stress Management Tactics Don’t Miss These ThoughtsThe work Isabel doesWhy the gut? The reason why Isabel thinks it's so important to focus on."We find there is always an origin in the gut."Where does diarrhea fall on the Bristol Stool ScaleThe difference between loose stool and urgency with bowel movementsWhat are the causes of diarrhea?When is diarrhea a cause for concern?"Keep a food log!" [HERE is my personal physical gut healing journey journal. The Instant PDF download can be purchased directly below.]Testing optionsListener question: “I have been plagued with diarrhea for 15 years. My diagnosis is Microscopic colitis, and specifically collagenic colitis. My gastro lady asserts that no matter what bugs live in my gut, it would make no difference to my problems and the need to take Entocort (a steroid). And my functional practitioner disagrees. So ANY information from your expert would make a world of difference to me!”Listener question: Are there any supplements that can help with diarrhea?What people get wrong when it comes to diarrhea?"Worry and anxiety will make it worse."Gender differences when it comes to diarrhea"Colon Cancer for our generation is on the rise."Isabel's 3 convictions around gut health and gut healing More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

1/25/2022 • 37 minutes, 25 seconds

Healing Paleo Diet {Episode 27 with Paleovalley Co-Founder, Autumn Smith}

This episode is dedicated to the healing Paleo diet, and the idea that with a proper diet in place, you can heal.The Paleo diet focuses on lean meats and fish, nuts and seeds, fruits and vegetables. On the diet, dairy, sugar, legumes and grains are avoided.This diet was the basis for how my guest today healed, and she’s ready to share how she went from massive symptoms to feeling fantastic and creating a company from it all.Autumn Fladmo Smith is today’s guest!Question: Do you ever “meet” (it’s like ” ” because I only met Autumn via the podcast) someone and think, “Where have they been all my life?”This happened while I was recording this episode with Autumn Smith, the co-founder of Paleovalley.We had an instant connection, and it’s going to be very apparent as you listen to the show today.Who is Autumn Smith?Before I share more on today’s episode, here is a little more on Autumn:Autumn Fladmo Smith is the co-founder of Paleovalley and Wild Pastures, holds a Masters in Holistic Nutrition, a Certified Eating Psychology Coach, and a Certified FDN Practitioner.Her passion for health began with her own struggles with IBS and anxiety: despite a career as a professional dancer and celebrity fitness trainer, Autumn’s own health was in shambles.Desperate for a cure, she and her husband Chas stumbled upon the paleo diet in 2011 and within a month of beginning it, her health was completely transformed.Autumn then made it her mission to share the information she had learned with as many people as possible: she is the co-founder of Paleovalley, an organic whole-food supplement and paleo snack food company that prioritizes nutrient density and food quality.In 2018, she took things a step further and launched her second business with her husband: Wild Pastures, a regenerative pasture-based meat delivery service.Wild Pastures makes supporting sustainable agriculture and local, small farms easy for consumers. She lives in Boulder, CO with her husband and their son, Maverick.Paleovalley is one of my favorite brands to work with. Because they are a favorite, whenever you purchase from them, simply use code AGUTSYGIRL at checkout to save 15%. Click HERE to get started.Healing Paleo Diet {Episode 27 with Paleovalley Co-Founder, Autumn Smith}Click HERE to save this episode for this episode.Resources MentionedHighly Sensitive PersonNutriSenseigE vs igGHow to Food Journal to Identify Food IntolerancesPaleovalleyGrass-Fed Beef Sticks (FYI: the Summer Sausage does not contain garlic.)Pasture-Raised Turkey Sticks (AIP friendly)Organ ComplexEssential C ComplexApple Cider Vinegar (Does Apple Cider Vinegar Make Me Poop?)SupergreensSuperfood Bars (Apple Cinnamon is my current favorite)Mushroom ComplexKiss the GroundPaleovalley + Autumn’s InstagramDon’t Miss These ThoughtsAutumn’s storySymptoms Autumn presented with and her diagnosis; different healing things she triedHer experience with alcohol, drugs, and an eating disorder as a coping method“I was fit but not well.” – Autumn“Smiling through the suffering.”The top 3 things Autumn did to heal and get well along the wayWhat Autumn learned about garlic for her body in particularBlood sugar testing, and what it did for Autumn and her journeyWhat is Paleovalley, and why is it called Paleovalley?What is encapsulated citric acid and why is it not used in the Paleovalley beef sticks?The new Superfood Bar flavor (and all other products) they are coming out with!“The soil is like the microbiome of the planet.”Autumn’s 3 convictions around gut health and gut healing.More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

1/11/2022 • 46 minutes, 50 seconds

Q&A 4 with A Gutsy Girl {Episode 26}

It’s the final episode of both the first year and 2021 today – Q&A 4 with A Gutsy Girl.On today’s episode, it’s just you + me.The reason I wanted to share this information on the last episode of the year is because so many people will start the new year with all their big health and fitness goals.But I want you to create the RIGHT goals. Choose your goals for health and healing instead of conflicting goals that will prohibit you from doing such.You’ll enjoy this one!Q&A 4 with A Gutsy Girl {Episode 26} Resources MentionedHealing Blooms from Within: 90-day gut healing journey journal100 Dairy Sources and Alternate Names8 Steps to Creating the Best Food JournalCan vs Meant To15 Reasons Your New Year’s Resolution Left You BloatedSize Zero Diet Trends (killing our guts?)Is Stress Causing My Digestive DistressFoodMarble Breath Test {with Aonghus Shortt}Reasonable SIBOHow I Achieved a Year of Perfect Gut HealthJust Thrive Health probiotic (Code: AGUTSYGIRL at checkout to save 15% at checkout)Just Thrive Health Ultimate IgG Immune and Digestive Support (Code: AGUTSYGIRL at checkout to save 15% at checkout)ORDER YOUR FOODMARBLE AIRE 2 DEVICE HEREUse code ‘GUTSYG’ at checkout to save an automatic 15% off the device +/or FODMAP programDon’t Miss These ThoughtsHow I created the 90-day gut healing journal, beginning in 2007 (yes, it took me that long to perfect it)“I was never food journaling to heal; I was food journaling for aesthetics.”My One Word for the upcoming year, 2022.Amenorrhea and the Low-FODMAP diet.Thoughts on the new FoodMarble AIRE 2 device.Wrapping up the first year of podcasting; what I learned.How I had another fantastic year of gut health; how I live, supplements, and more.More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this solo-cast episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

12/28/2021 • 54 minutes, 3 seconds

Gluten Free Protein Bars (Episode 25 with Autoimmune Warrior and BodyBar Protein Founder, Ayarpi Reganyan)

We're talking gluten free protein bars with the BodyBar Protein founder, Ayarpi Reganyan on today's podcast show.You know what's fun? Meeting other Gutsy women who learned how to turn a lemon into lemonade.That's exactly what Ayarpi did.Not only inspiring, but also practical, Ayarpi is someone you'll relate to. Ayarpi Reganyan is the Founder of BodyBar Protein and an ambassador for the IBD community.BodyBar is designed to reset the bar and serve as a better-for-you replacement for traditional nutrition bars.Ayarpi founded this company because of her struggles with inflammatory bowel disease and saw a need for a protein bar with simple and clean nutrients, that everyone- not just those with an autoimmune condition - can feel good about eating.Gluten Free Protein Bars (Episode 25 with Autoimmune Warrior and BodyBar Protein Founder, Ayarpi Reganyan)Click HERE to save this episode for later.Resources MentionedA Loving Spoon nut butterMy Full Story (Episode 1)Food journalBodyBar Protein website HERE (learn more and purchase)BodyBar on Instagram HERE Don’t Miss These Thoughts"Decided to turn my struggles with digestive disease into an opportunity." - AyarpiAyarpi's journey and story; symptoms that then lead to her IBD diagnosis"What can I do for myself?""A diary is really huge; I highly recommend it.""I knew I had to be open to suggestions, advice, and changing things in order to see results."Top 3 things she did to get well.The importance of community on your journey with invisible illness.All about BodyBar ProteinWhy the BodyBar Protein uses Sunflower Lecithin More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

12/14/2021 • 38 minutes, 48 seconds

Natural Antihistamines (Podcast Episode 24 with Dr. Becky Campbell)

Histamines and natural antihistamines are a big topic in the community.You are no stranger to the topic of histamines, though. I have written about them in detail, and we discuss them in various capacities.However, today I have a whole podcast episode with Dr. Becky Campbell on histamines.Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice.Dr. Becky Campbell is the founder of Dr. Becky Campbell.com, the host of The Health Babes Podcast and author of The 30-Day Thyroid Reset Plan, The 4-Phase Histamine Reset Plan, Long Hauler Road Map: A Guide to Recovery from Histamine Intolerance, MCAS and Long Hauler Syndrome, and Fifty One Low Histamine Air Fryer Recipes.Natural Antihistamines (Podcast Episode 24 with Dr. Becky Campbell) Resources MentionedDr. Becky’s “Ultimate Thyroid Guide” (a guide containing everything you need to know about thyroid labs, thyroid related symptoms & the best natural thyroid support!)Histamine Intolerance and Your GutDr. Becky’s quiz, “Do you suffer from histamine intolerance?“Histamine IntoleranceJournaling for identifying histamine (in)toleranceInstant Pot Bone BrothMaster Gutsy Spreadsheet free access HERE (tab: Practitioner Referrals)Don’t Miss These ThoughtsDr. Becky’s story; her symptoms and more“Some people have no idea they have gut issues.” – Dr. BeckyT4 has to be converted to T3, and that happens in the gut.What exactly is a histamine?DAO is an enzyme; but what is it? Where can you get it?Is there a test for histamine intolerance?Histamine intolerance symptomsWhat is the connection between the gut and histamine intolerance?“Bacteria (in the gut) produces (and releases) more histamine.” — Dr. BeckyThe “diet approach” Dr. Becky has seen the most success with for healing the gut with histamine intoleranceHow to make and prepare your meatWhy bone broth is a problem for those with histamine intoleranceIs histamine a “bad” thing?Dr. Becky’s 3 convictions around gut health and gut healingMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club More?If you’re interested in hearing more of a conversation with Dr. Becky and me, I was recently on her podcast, too.You can listen to all things SIBO, leaky gut, and overcoming gut health issues.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

11/30/2021 • 49 minutes, 19 seconds

LMNT Electrolytes (What do Electrolytes Have to Do with the Gut?)

Podcast episode 23 is up today on the LMNT electrolytes, and asking the question,What do electrolytes have to do with the gut?Here’s the episode with the one and only Robb Wolf.Robb Wolf, is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat.He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet.Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books and seminars.He’s known for his direct approach and ability to distill and synthesize information to make the complicated stuff easier to understand.Robb is also the co-founder of Drink LMNT.I drink LMNT everyday to support intermittent fasting, my workouts, and optimal digestion. My favorite flavor can be found below!GET YOUR FREE DRINK LMNT SAMPLE PACKLMNT Electrolytes (What do Electrolytes Have to Do with the Gut?)Click HERE to save this post for later.Resources MentionedWired to EatLMNTRobb on InstagramRobb’s personal websiteSacred CowThe Paleo SolutionDon’t Miss These ThoughtsRobb’s storyHis diet then and todayThe gut from a biochemical standpointWhat exactly are electrolytes and why are they necessary for the gut?Symptoms of an electrolyte imbalanceHow and why does an electrolyte imbalance lead to digestive issues?“An electrolyte imbalance can cause gut problems and gut problems can cause an electrolyte imbalance.”What does leaky gut have to do with all of this?How Robb founded LMNTWhat is the natriuresis of fasting?Robb’s personal favorite LMNT flavor (get it HERE)Something about electrolytes most people get wrongRobb’s 3 convictions around gut health and gut healingMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubLMNTHere is more information on the LMNT product:LMNT is a tasty electrolyte drink mix with everything you need and nothing you don’t. That means lots of salt — with no sugar. LMNT is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet. With none of the junk. No sugar, coloring, artificial ingredients, gluten, or fillers.Current flavors include:Watermelon SaltCitrus SaltOrange SaltRaspberry SaltRaw UnflavoredMango ChiliLemon HabaneroChocolate SaltMint Chocolate (BRAND NEW!)GET YOUR FREE DRINK LMNT SAMPLE PACKStrong ElectrolytesHere are 4 main and common strong electrolytes:HCl (hydrochloric acid)H2SO4 (sulfuric acid)NaOH (sodium hydroxide)KOH (potassium hydroxide)And according to one source, here is the digestive benefit:Electrolytes keep the digestive system chugging along. Your intestines are lined with smooth muscle tissue that’s controlled by the autonomic nervous system, the part you can’t consciously control. Their rhythmic contractions are important for nutrient absorption and waste elimination. Potassium allows the muscles in the intestines to contract. However, low potassium levels can inhibit healthy digestion. That’s why it’s so important to load up on potassium with food and electrolyte supplements!But it’s more than just that from a digestive standpoint. Keep reading to learn more about why electrolytes are critical for the Gutsy community.Sources: HERE, and HEREHow to Get ElectrolytesSome of the main causes of electrolyte imbalance include dehydration, sweating, diarrhea, certain medications, and vomiting.Because these are all very common in the Gutsy community, you can understand the chicken/egg scenario Robb discusses in the episode.So how can you get more electrolytes?For me and in/because of my research, supplementing is quickest and best for electrolytes. This is why, the electrolytes powder packets from LMNT are powerful.Electrolytes Powder PacketsI have the best electrolytes powder packets to share.In fact, I included these on my Holiday 2021 Wish List.However, today my favorite flavor releases and I can’t even stand how excited I am about it.The flavor? Mint Chocolate. I’m a sucker for Mint Chocolate always, and this one is fantastic!It contains:1,000 mg sodium200 mg potassium60 mg magnesiumI got a sneak preview of the flavor and have been drinking it for the past couple weeks. So let me share a couple things.How to drink a packet of LMNTThe first time I tried LMNT I made a huge mistake. I poured an entire packet (stick) into about 8-10 ounces of water. Literally gagged and was like, “I cannot talk about this product because it tastes like colonoscopy prep.” Ladies – you know I’m always real and honest with you. That’s what I thought.Well then I actually read the usage instructions and had the conversation with Robb. Turns out that if you drink an entire stick with just 8 – 10 ounces, it’s going to be salty AF.So don’t do as I did.Instead, for best results and the most incredible taste, pour the stick into 30 – 32 ounces and stir. I promise it tastes so good. Like, so good I now need to make sure I’m only drinking 1 – 2 sticks per day (or as needed with workouts!)I personally love the Mint Chocolate flavor over water and ice (was thinking of blending it next?!?!).Anyways, that’s all you do to reap the benefits.I’M READY TO GET MY FREE LMNT SAMPLE PACKElectrolytes Supplement KetoOne final thing I have to mention: the Keto community loves this product.And if you’re part of the Keto community, surely you have felt the “keto flu.”The body excretes electrolytes at an increased rate due while in a low-carb, ketogenic, or fasted state. Similar to the low-carb flu, electrolytes can make the difference between feeling great and feeling like garbage on a fast.I’ll tell you what’s real – I started drinking this and felt better before, during, and after my workouts. I also consumed a whole stick a night after having one too many cocktails and it did some magic!Finally, this product does use Stevia and I’ve always been skeptical of how my body (aka acne) reacts with Stevia. I’m keeping my eye on it with the handy, dandy, super lovely healing journal I created. You can, too! Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

11/16/2021 • 57 minutes, 54 seconds

Inflammatory Markers (and your gut)

Inflammation and inflammatory markers are a huge topic in the gut health world.So I brought the incredible Dr. Tyler Jean on A Gutsy Girl podcast to chat all about it.Inflammatory Markers (and your gut)Resources MentionedDr. Tyler Jean’s InstagramChronic Illness Root CauseIBS vs IBD: What’s the Difference?Butyrate FoodsPrimal KitchenDr. Tyler Jean’s websiteDon’t Miss These ThoughtsOur gut health is central to our systemic health. Dr. Tyler JeanThe body has an innate ability to self heal when given the chance.Dr. Jean’s personal story and how he came to the world of integrative health.What is chronic inflammation? Dr. Tyler Jean is breaking it down.Chronic inflammation is a symptom that is an adaptive response.What does chronic inflammation have to do with IBS and/or IBD?Symptoms of chronic inflammation3 food categories that cause inflammationWhat Dr. Jean eats on any given dayA sign of good health is being able to tolerate a variety of foods.How to eat sardines (without even knowing it)What is something people get wrong about chronic inflammation?Top things Dr. Jean thinks we can do for gut health.Dr. Jean’s top 3 convictions around gut health.Cardinal Signs of InflammationDr. Tyler Jean goes through many different causes of inflammation. Here is a list of xxx he mentions:high blood sugar (hyperglycemia)chronic stresssleep deprivationalcoholinflammatory foodsgut dysbiosisobesitygingivitisnutrient deficienciesFried FoodsSomething I say on the show today and have been talking about more lately is the idea that it’s not always the best idea to start with eliminating entire food groups (i.e. gluten, dairy, eggs).Instead, consider cutting things like processed/packaged foods and fried foods first. In other words, cut the ingredient(s) vs the ingredients.Typically that’s going to get you much further than arbitrarily cuttingMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

11/2/2021 • 54 minutes, 8 seconds

Size Zero Diet Trends (killing our guts?)

Is the ‘size zero’ diet trend killing our guts?I would say “yes.”And today on the A Gutsy Girl podcast show, Episode 21, Noelle Tarr (aka Coconuts and Kettlebells) and I sit down to discuss it all.Meet my Internet friend, Noelle Tarr!Noelle is a Nutritional Therapy Practitioner (NTP™), certified by the Nutritional Therapy Association®, and a National Strength and Conditioning Association (NSCA®) Certified Personal Trainer.She’s the founder of coconutsandkettlebells.com, the author of the best-selling cookbook, Coconuts and Kettlebells. She’s the host of the top-ranked women’s health and fitness podcast, Well-Fed Women, and the creator an innovative personalized home workout program, Strong From Home.Noelle is also a wife, mom of two incredible toddlers, and boxer dog mom. As a marine-corps wife, she’s lived all up and down the Eastern Seaboard, and current reside in the gorgeous area of Northern Virginia.Size Zero Diet Trends (killing our guts?)Click HERE to save this post for later.Resources MentionedNoelle’s InstagramWhy I Don’t Want Six-Pack AbsWell-Fed Women podcastNoelle’s websiteMilk Sugar {All About Lactose}No More Fight or Flight Digestion {Is How We Eat as Important as What We Eat?}Your Digestive SystemWhat Happens When You Do Not Eat EnoughWhat I Really Think About Workouts and Gut HealingDon’t Miss These ThoughtsNoelle’s personal story, and something many people don’t know about herWhat am I doing to myself? Who am I doing this for?It’s not calories in, calories out. It’s how can I manage inflammation?The #1 gut symptom Noelle sees in her practice from women who have chronically dietedWhen you are under-eating, you are also under-eating nutrients.Noelle’s “diet culture” definitionBy the way, food does not have morality.Eating too little is a stressor.What is the “Shame Cycle?” It’s also found in Noelle’s book, Coconuts and KettlebellsNoelle’s advice for getting out of the diet culture cycle.Health is not a body size.Noelle’s top 3 convictions around gut health and gut healing.More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

10/19/2021 • 55 minutes, 34 seconds

Podcast Topics {Q&A 3 with A Gutsy Girl}

Back again for another Q&A on various podcast topics for you, my Gutsy friend.This week is sponsored by.....Just kidding.No clutter on the podcast and no sponsors. And this is intentional.The podcast is sponsored by me and only me. That's right, I pay for someone to edit and produce the show, create marketing materials, and more. But I do not have sponsors pay for ad spaces to cover any of it.I'm not ready for the clutter.So.....A Gutsy Girl covers it all. And I do so whole-heartedly and very lovingly. Because you're the best. And I mean it. Resources MentionedRated-G e-mail clubSleep and Gut HealingUltimate IgG Immune and Digestive SupportImmunity Plus (btw: Use code 'agutsygirl' at checkout to save an automatic 15%)D3 Vitamin for Gut HealthVitamin C for Gut HealingDIY Lemonade for ConstipationOrtho Molecular Alpha Base with Iron (the multivitamin I take; make note mine has iron, and I worked with my doctor on this in order to arrive that this best multivitamin for me)Essential C Complex (Paleovalley)My probiotic HERE! Obsessed, love, and only use this probiotic brand. (Because of it, you can always use code 'AGUTSYGIRL' at checkout to save an automatic 15% on anything from that brand.)Personal Air PurifierAirDoctor Pro (click HERE and you will save $300)Hydration Definition {the hydration challenge}7 Essential Oils for Gut HealthDaily Harvest Smoothies (code: AGUTSYGIRL saves you $25 off your first box, $30 off 40 items, or $40 off 24 items - stock up!)Top 13 Gut Healing Boosts for SmoothiesBristol Stool ChartThe Ultimate Gut Healing JournalIs Yogurt Probiotic (2-ingredient homemade yogurt)Types of Magnesium {Your Master Guide}Sometimes You Just Need the Damn MedicationA Gutsy Girl full story {I’m stepping out of fear!}CanasaFODMAPsPlant Power {Episode 13 with Dr. B}Reasonable SIBOFoodMarble Breath Test {with Aonghus Shortt}FoodMarble AIRE device (hydrogen breath testing at HOME) (Click HERE to use code 'GUTSYG' at checkout to save an automatic 15% off the device +/or FODMAP program.) Don’t Miss These ThoughtsPersonal experience with the Cov-virus (how it started, what it was like for me, symptoms, etc.)Smell/Taste alteration in COV-19 may reflect zinc deficiency (source)Essential Oils for Respiratory HealthWhat Is Infusion Therapy and When Is It Needed?2 things I did that are a little more subjective in the "health and wellness world" while I had the VirusHow to make "Liver Chili" (so you can't taste the liver)Help! I have IBS - D (= diarrhea). What should I do?Medication and thyroid issues?"We need to start getting really honest with ourselves." More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).Health Forward FoundationIn the beginning of the episode I discuss that having the right (and optimal) health foundation going into any illness is critical.After I recorded the episode, I thought a lot about the concept.I was taken back to a post I wrote in August of 2018 called Foundation. I wrote the post right after I had healed my gut (for good, but didn't know it then).While the post isn't even in "health-context," it's totally relevant to me describing a strong health forward foundation.You might enjoy the read.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this solo-cast episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

10/5/2021 • 50 minutes, 25 seconds

Your Brain on Food {Episode 19 with Dr. Uma Naidoo}

This is your brain on food, according to Dr. Uma Naidoo.What a fun conversation I got to have with Dr. Naidoo! If you’re into learning more about the gut-brain connection, then this episode is for you.Dr. Uma Naidoo is a Harvard trained nutritional psychiatrist, professional chef and nutrition specialist who wrote the recent national bestselling book, “This is Your Brain on Food.” She founded and directs the first hospital-based Nutritional Psychiatry Service in the United States and is the director of Nutritional and Metabolic Psychiatry at Massachusetts General Hospital and Director of Nutritional & Lifestyle Psychiatry at the MGH Academy while serving on the faculty at Harvard Medical School. Dr. Uma is regarded as the US pioneer in the ground-breaking area of Nutritional Psychiatry She is a regular expert resource for media and has appeared in publications including the Wall Street Journal, The Boston Globe, goop and more, and in appearances including ABC News, Live with Kelly & Ryan, and TODAY.Your Brain on Food {Episode 19 with Dr. Uma Naidoo}Click HERE to save this post for later.Resources MentionedDr. Uma Naidoo on InstagramHer websiteThis is Your Brain on FoodVagus NerveProbiotic Foods vs Prebiotic FoodsAll About PrebioticsGut Healing with the GAPS DietChia Seed Pudding {Using Just 2 Ingredients}Don’t Miss These ThoughtsDr. Uma’s storyWhat is nutritional psychiatry?The gut-brain connection; what does that actually mean?90% of serotonin is made in the gut; the receptors are there as well.“A happy gut is a happy mood.”Inflammation in the gut ultimately leads to inflammation in the brain.What comes first; the gut problem or the brain problem?Dr. Uma’s 6 pillarsThe GAPS diet thoughts from Dr. UmaA list of foods that worsen mental health issuesFoods that help mental health issuesDr. Naidoo’s top 3 convictions around gut health and gut healingWhat Dr. Uma eats in a typical dayMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubNerve EndingsAfter my conversation with Dr. Uma, there were a lot of different things I thought about.One thing I couldn’t get out of my mind was nerve endings and receptors.I already knew that 90% of serotonin is made in the gut, but when she said, “the receptors are there as well,” it got me thinking.In my head, I was seeing a bunch of circuits.And that’s kind of right.According to Loyola Medicine,The digestive system has its own nervous system, called the enteric nervous system. It has over 100 million nerve endings and in many ways, it can control digestion independently without your conscious awareness.Fascinating, right?Now, I’m not really sharing anything too new to you, right?I wrote about this all with quite the detail some time back.EntericRemember when I wrote Endocannabinoid System and Your Gut?If you have never nerd-ed out with me over on that post, now is your chance.It’s a good one. And, by the way, I think it will help clarify even more around the gut-brain connection.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

9/21/2021 • 43 minutes, 44 seconds

Stressful {Episode 18 with Dr. Marcus Cirelli}

I cannot even tell you how important this topic is. In fact, I want to do about 37 more episodes dedicated to stress.The reason? I truly believe, with all my heart, that healing for good, forever, comes down to stress.If you don’t believe me now, you might after listening to Dr. Marcus break stress down into three areas. And once you hear them, get real honest with yourself.Where are you at today?Stressful {Episode 18 with Dr. Marcus Cirelli}Click HERE to save this episode for later.And by the way, because this week’s topic is one so near and dear to my heart, there is a ton more information at the bottom of this post.Resources MentionedTotal Body Health Functional Medicine (Dr. Cirelli’s website)Dr. Marcus Cirelli on InstagramIs Stress Causing My Digestive DistressStomach acidAcid RefluxThe Importance of Shifting from Stress to HappinessThe Elimination DietChronic Illness Root Cause Analysis is KingDon’t Miss These ThoughtsDr. Cirelli’s story; why he chose to go the route he didStress definition, detailed3 main forms of stress; emotional, dietary, and “hidden”What actually happens when we’re stressed; the physiologyBranches of the nervous systemWhat does cortisol do to the digestive tract?TestingWhat causes low (vs. high) cortisol levels?Stomach acidWhy H. Pylori is on the riseWhat to do about stress!Dr. Cirelli’s top 3 convictions around gut health and gut healingCLICK HERE FOR MORE ON THE PARASYMPATHETIC VS. SYMPATHETIC NERVOUS SYSTEMMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).About Dr. Marcus CirelliDr. Marcus Cirelli graduated from Life University in Atlanta, Georgia. He has extensive postdoctoral training and education in Functional Medicine and Clinical Nutrition through Functional Medicine University.Dr. Cirelli has completed a functional diagnostic medicine training program through Southern California University of Health Sciences and is a Certified Gluten Expert.He currently serves as a board of director member for a children nutrition company.Having health issues of his own, Dr. Cirelli was able to help heal himself through the use of Functional Medicine. Suffering from brain fog, leaky gut, and adrenal fatigue, Dr. Cirelli used dietary change, supplementation, and lifestyle modifications to help overcome his health challenges.Dr. Cirelli founded Total Body Health to help others overcome their personal health issues and to restore normal function back to the body. By using a functional medicine approach, Dr. Cirelli is able to get to the root cause of the underlying sources and contributing factors of each individual’s complaint. Dr. Cirelli sees patients both locally in Cleveland, Ohio and via webcam consultations for people around the world.Low (vs. high) Cortisol LevelsDuring the episode, I asked a question to Dr. Marcus around low vs. high cortisol levels.It’s far more common to talk about high cortisol than low cortisol.But on my journey, I was constantly stressed. However, when I took the “adrenal fatigue” test, I always had super low (aka flat-lined) cortisol levels.It never made sense to me.But Dr. Marcus explained it perfectly, and I want to share more information.Normal Cortisol Level ChartWhen it comes to cortisol levels, what is “normal?”Integrative Therapeutics has a lot of great information on the topic. Their “normal” cortisol levels chart is succinct and accurate.(image via Integrative Therapeutics HERE.)To be clear, my levels never looked that way. They basically started at the bottom, and instead of raising then falling, just kept stagnant at the bottom.And that, my friends, is what we call, “HPA Axis Dysfunction.” Believe me. You do not want to get to that point.Recall that Dr. Marcus said the reason I got there was because I spent years in a chronic stress state.I do not want that for you.Here is something you can do about it today.Return to the podcast episode where Dr. Marcus and I discuss the three buckets of stress. Now, create your own list of things which fall under each category.I’ve made it easy for you with this graphic that you can save then download.Better yet, print the graphic HERE, then add it to the binder where you keep your gut healing e-journal. If you don’t have it yet, grab your copy now. Cortisol ManagerIf you’re looking for a supplement to help manage cortisol, one to consider is the Cortisol Manager from Integrative Therapeutics. I highly respect the company and believe they have top-notch products.Integrative Therapeutics’ Cortisol Manager 30 is an effective and powerful supplement that combines an array of stress-reducing ingredients and cortisol-lowering botanicals in order to decrease your stress levels and promote rest in those with occasional sleeplessness.If you’re interested in learning more about this product and saving 10% on it, you can grab it through my online dispensary, Wellevate, HERE.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

9/7/2021 • 43 minutes, 25 seconds

SIBO Made Simple {Episode 17 with Phoebe Lapine}

Meet Phoebe Lapine, author of SIBO Made Simple.You may already know Phoebe Lapine, since her work is popular in the SIBO community. Resources MentionedSIBO Made Simple | EP 47 | SIBO Success Stories: Real Patients Talk About What It Took to Come Out on the Other Side with Sarah Kay Hoffman and Davida LederleSIBO Made Simple: 90 Healing Recipes and Practical Strategies to Rebalance Your Gut for GoodThe Wellness ProjectThe Happiness Project12 Months of Whole HealingWhat is Dysbiocide?Plant Power {Episode 13 with Dr. B}What is Perioral Dermatitis?Don’t Miss These ThoughtsPhoebe's personal health story, her symptoms and when/how it all startedWhat is "healthy hedonism?"Hashimotos + SIBOHealing after being malnourished from malabsorptionWhat it looks like to heal SIBO without the conventional antibiotics"Treatment is very different than healing."Cabbage + l-glutamineWhat Phoebe wishes more people knew about SIBO"If you're stressing about what you're eating all the time, no amount of kale will make you healthy."Phoebe's three convictions around gut health and gut healing.Pickled CabbageDuring the episode, Phoebe mentions pickled cabbage. She also mentions trying just the cabbage juice, in the event that you don't want to consume the whole cabbage.I want to echo this.When I first started healing, instead of eating a ton of fermented foods like sauerkraut (ie. fermented cabbage), I'd simply take a few teaspoons of the juice.At the time, I didn't make my own sauerkraut. Rather, I bought it in a jar, then pushed the cabbage down far, while the juice rose.That practice never made me feel any bloat.Today I sometimes still do just the juice, just for a little extra boost. Also, because I'm the person who loves to eat things deconstructed, always. I used to eat a Twix, layer by layer to make the enjoyment last as long as possible.Anyways, I digress.Give the juice a try and report back to me if it works well for you, too.p.s. 100g red cabbage contains around 300mg, or 0.3g of glutamine. (source)More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE). Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

8/24/2021 • 56 minutes, 23 seconds

Grief Share {Q&A 2 with A Gutsy Girl}

My 2nd solo podcast episode is starting with a grief share.And yes, I do believe that addressing grief is important for your healing journey.On this week's episode, I begin by sharing grief and what physically happened to my body during massive grief. I also share some strategies for dealing with it. And finally, how I made it through that period without relapsing again (SIBO).If you find any value in this show, might you leave a super quick review HERE?Okay, ready to dive right in? Resources MentionedSelf Care During Massive GriefHow to Reintroduce Foods After an Elimination DietDIY Lemonade for ConstipationWe'll Be the Last Ones to Let You Down: Memoir of a Gravedigger’s DaughterFixing Chronic Digestive Problems, IBS, and SIBO For Good with Sarah Kay Hoffman (Well-Fed Women podcast)How Mindset Changes Gut Healing31 Gut Healing MantrasDIY Elemental Diet for SIBODoes Atrantil Work?Dissecting DysbiocideReasonable SIBOHydrationMy 1-gallon water bottle jugDIY Lemonade for ConstipationDon’t Miss These Thoughts7 tips for how to add food in after an elimination dietYou cannot move forward until you understand the present.Healing SIBO with/without the antibioticsHydration and how much water intake per dayTherapy - finding the right therapy and what verbal therapy is likeMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).ScreensaversWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this solo-cast episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

8/10/2021 • 53 minutes, 18 seconds

Bean Protocol {Episode 15 with Unique Hammond}

The chances that you have heard about the Bean Protocol are actually high.However, I had not heard about it until just several months back while listening to one of PaleOmg‘s podcast episodes. It sounded interesting and compelling, albeit very different from the Paleo-ish life we’ve all been told is “the only way.” If you know, you know!And on the show, Juli (PaleOmg) mentioned Unique Hammond as the person helping her through the protocol (and also seeing through to some incredible results).Because I was experiencing the power of beans in my own life (that had nothing to do with this protocol), I thought it might be fun to invite Unique on the show to discuss more about it.So here we are, ready to give you the goods!Bean Protocol {Episode 15 with Unique Hammond}Resources MentionedYouregreat.com (Unique’s website)The Bean Protocol ™How to Digest BeansHow to Cook Beans from ScratchUnique Hammond on InstagramBreaking the Vicious CyclePlant Power {Episode 13 with Dr. B}Soluble vs Insoluble FiberOne Pot Kitchari RecipeYour Tastebuds Are A**holes: How I Trained Mine and Healed Crohn’sDon’t Miss These ThoughtsUnique’s storyHow Unique healed and went from 16 bowel movements a day down to a healthy amount“Crohn’s is the ultimate leaky gut.” – UniqueWhat exactly is the Bean Diet?Beans have the most soluble fiber of any food. – UniqueWhat’s bile have to do with it all?A “typical” day of eating for Unique“I have a gut that can handle anything now.” – UniqueHealing vs. lifestyle protocolUnique’s 3 convictions around gut health and gut healingMore from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).

7/27/2021 • 49 minutes, 53 seconds

Gut Restore {Episode 14 with Gut Garden}

"It is possible to heal. You will heal."Resources MentionedHow I Built This with Guy RazJourney to Diagnosis of Two Parasites, SIBO, and More Plus Gut GardenGut Garden GoodGut ProgramActivated Charcoal for Gut HealingWhat are Digestive EnzymesAll About Prebiotics5 Ways Collagen Can be an Overall Health BoostHow to Give Your General Practitioner the Boot Don’t Miss These ThoughtsLily's personal health storyWhat ultimately triggered her decade-long gut issues"What happens in the gut does not stay in the gut....at least not for long" - LilyBrain fog, nutrient deficiencies, fatigue, hives, and more symptoms"You feel great until you don't." - LilyThe 5 R, GoodGut Program, breakdownHow Lily came up with the name Gut Garden"Don't go alone, but don't do it with someone who doesn't believe you." - Lily More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).INSERT THRIVE CODEWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

7/13/2021 • 38 minutes, 12 seconds

Plant Power {Episode 13 with Dr. B}

Today's brand new podcast episode features plant power.Plant power? That's right.By now you've already seen, read, and heard information on both sides of the coin.Plants are dangerous.vs.Plant-based anything is the best way to go.Ultimately, you'll need to decide for yourself. Perhaps my conversation with Dr. B will help! Resources MentionedDr. B on InstagramFiber FueledThe Plant Fed Gut MasterclassBuilding a Healthy Gut with Dr Will Bulsiewicz (Episode 17 of the Plant Proof podcast)Diet rapidly and reproducibly alters the human gut microbiome (David Lawrence)Butyrate Foods (SCFA's conversation)Top 15 Low-FODMAP High-Fiber FoodsSoluble vs Insoluble FiberWhat are Digestive Enzymes? Don’t Miss These ThoughtsDr. B's personal health story"I really had not had any nutrition training in my 16 years of medical education. Like, shockingly little." - Dr. B"We have constructed a healthcare system where we really have empowered the pharmaceutical industry, the medical device industry." - Dr. B"What makes zero sense to me is that we wait until a person is broken to try to fix a mess." - Dr. B"Short chain fatty acids are the most anti-inflammatory molecule I've ever come across. And we get them basically when we consume dietary fiber." - Dr. B"What is fiber," according to Dr B? (p.s. mushrooms also contain fiber!)"Humans cannot break down fiber, but our microbes can break them down." - Dr. BOur bacteria like all sorts of different foods; not every microbe likes kale. Diversity is key."You don't know how to treat unless you know what you're treating. WHY are we sick?" - Dr. B (Chronic Illness Root Cause Analysis)Where and how to start?"If it's not helping you, stop spending the money on it." (AGG --> Ask yourself, "How is this working for me?")Dr. B's 3 (eh, 4!) convictions around gut health and gut healing. More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).Dr BDr. B went to med school at Georgetown School of Medicine, trained in medicine at Northwestern Memorial Hospital and gastroenterology at The University of North Carolina Hospitals, got his Master of Science in Clinical Investigation (MSCI) from Northwestern University and a certificate in nutrition from Cornell University. He’s board-certified in internal medicine and gastroenterology and an expert in digestive diseases and the gut.Dr. B has won multiple awards and distinctions for his work as a clinician, and conducted research for/contributed to 20+ published scientific articles and 40+ presentations at national meetings.He is perhaps most recently known for his New York Times Bestseller, Fiber Fueled.He is launching his brand new online course, the Plant Fed Gut, on June 28, 2021.You can learn more about the course and Dr. B’s incredible background and research via theplantfedgut.com.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

6/29/2021 • 47 minutes, 41 seconds

Different Types of Exercise {for your Healing Journey}

Different types of exercise for your healing journey might be just what you need to focus on.On today's podcast episode, episode number 12, I'm sitting down with my good friend Bethany Davis...

6/15/2021 • 36 minutes, 7 seconds

Gut Health Podcasts {Q&A 1 with A Gutsy Girl}

Well, today it’s just you + me, sitting down for the podcast’s first Q&A.I really want you to love the show because I have approximately 323 more questions to answer. But I’m also not going to force it.I do this show for you. So you let me know in the comments below if you want to listen to more solo episodes or not.

6/1/2021 • 47 minutes, 46 seconds

The Perfect Loaf {Podcast Episode 10 with Vanessa Kimbell}

I'm calling the episode, "The Perfect Loaf" because today is all about Sourdough bread and how + why it can be so nourishing for the gut.While chatting with Vanessa, I went to a different place. Her storytelling capabilities are impeccable. Resources MentionedThe Sourdough School: The Ground-Breaking Guide to Making Gut-Friendly Bread (the book you must have!)Butyrate and Short-Chain Fatty Acids7 Core PrinciplesSaccharide series10-Minute Sourdough: Breadmaking for Real Life (pre-order!)Sourdough SchoolDiversity Sourdough RecipesThe Sourdough School: Sweet Baking: Nourishing the Gut & The Mind Sourdough ClubThe Sourdough Club is Vanessa's online (paid membership) learning platform. But it's far more than just an online sourdough course.Learn as part of an active community - with continuous support and inspiration.The Sourdough Club includes over 70 video tutorials, step-by-step core methods, over 40 recipes plus new recipes each month, articles and tips covering everything there is to know about sourdough, and a student forum to chat with Vanessa and other members, helping you to continue your practice.Join the club HERE.Don’t Miss These ThoughtsVanessa's storyTraining in Southwest France to become a bakerWhat happened to her after a course of antibiotics once she returned to the UK from France.What was the difference between the bread she ate in France and the bread she ate in England?Dr. Tim Spector + ZoeHow bread nourishesBreaking bread down, as Vanessa tells it to childrenVanessa's 7 Core Principles (....because Sourdough and fermentation is not enough)Chorleywood Baking Process"Go back and re-think bread." - VanessaMr. Potato Head analogy (ears, nose, and tummy) More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE). Gluten Free Sourdough BreadWhen preparing for this show and my interview with Vanessa, I asked the Instagram darlings, "What do you want to know?"One of the most common responses was something along the lines of,How can I make gluten free Sourdough bread?While I want to have a huge answer for you today around this, the truth is that I don't.That's because, after speaking with Vanessa, and gaining all the Sourdough insight, I'm not sure it's necessary for most.If you have Celiac, that's very different. I will continue to research for you.However, if you do not have Celiac, the gluten contained within the Sourdough you'll make might not even matter.If you want to read all about this, click HERE for massive research from Vanessa and her team.Is Sourdough Bread Vegan?Vanessa talks about cultured cinnamon butter to accompany the bread. If you choose this (which sounds incredible, btw), your Sourdough bread is not Vegan.However, here are the only 3 ingredients in my Sourdough recipe (and most Sourdough recipes):waterfloursalt Eggs, which is usually why people wonder if Sourdough bread is Vegan or not, are not part of the ingredients.Bread that uses eggs is typically only found in Paleo and/or other alternative breads.The Sourdough StarterAs I mention in the podcast, I was gifted my initial Sourdough starter from my brother's fiance's family.My goal is still to make my own and share with you the process.If you want to get started on your own Sourdough starter today, though, you can.Vanessa breaks the simplest Sourdough bread starter down HERE.How to Feed Sourdough StarterMy process for feeding the starter each week breaks down exactly like this:TuesdaysFirst thing each Tuesday morning, I remove 1 cup of the Sourdough starter that keeps in my fridge.I add to it: 1 cup of water and 1 cup of the King Arthur Organic Bread Flour.This triple mixture gets fully stirred (with a wooden spoon in a glass bowl). Then, I seal it with wrap, and place two cloths over it.I set this mixture on the counter for 6-ish hours.After the time is up, I see bubbles on top of my mixture so I remove the covers.Then, I place 3/4 of the mixture into another glass bowl.The rest of the starter goes back into my original starter jar. It returns to the fridge until next week.In the bowl with the 3/4 cup mixture, I add to it 6 cups of organic flour (the flour I use here changes from time-to-time; regular, organic flour, organic whole wheat flour, etc.). Then, I add in 3 cups of room temperature water.I mix it all together with a wooden spoon. Note: this is an arm workout of sorts, no judging.Then, I cover the mixture again (with the two cloths as well). I place the entire bowl in the fridge until sometime Saturday - Monday when it's time to bake (usually happens on Sundays). Pestle and MortarDo you have a Pestle and Mortar? I got mine in Mexico many a moon ago, but there are some lovely ones you can grab HERE.Anyways, in the episode, Vanessa talks about using one in order to quickly increase your bread's diversity score.Here are 5+ natural ways Vanessa provides for increasing your bread's diversity score.ryecoffeecaraway seedscocoacoriander seeds You would take these ingredients, whole, and smash them using your Pestle and Mortar.Bonus add: cultured cinnamon butterAre you salivating yet?! Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

5/18/2021 • 59 minutes, 6 seconds

Gut Definition {A Gutsy Girl Podcast, Episode 9}

Resources MentionedAll About Just Thrive ProbioticProbiotic Strains and SpeciesHuman Microbiome ProjectWhat to Expect When Starting ProbioticsMigrating Motor ComplexWhat is Leaky Gut Syndrome?How to Achieve Optimal Microbiome DiversityThe Secret to a Healthy Gut Microbiome Note: There are affiliate links in this post, as I work with Just Thrive Probiotic. However, I only work with Just Thrive Probiotic because it’s the probiotic my entire family uses. Because of it, when you click HERE and purchase anything from Just Thrive, you can save 15%. Simply enter code AGUTSYGIRL at checkout and you’ll be in on the savings.Don’t Miss These ThoughtsWhy Tina left the pharmaceutical industry to start Just Thrive HealthKiran's top 3 things you can do for your microbiome today.Food diversityIntermittent fasting + meal spacingTake the right type of probioticWhat is a spore probiotic and are they for everyone?"Most of our genetic material comes from microbes." - KiranWhat are the barriers to entry for the ecosystem?How compromised stomach acid can lead to SIBONature already created a probiotic, but how?Tina's top 3 Just Thrive Health products.Can children take probiotics? How about women who want to get pregnant, are currently pregnant, or are nursing?Babies and children sample their world around them via the mouth."A booger is essentially a vaccine." - KiranWhat exactly is the difference between Megaspore and Just Thrive Probiotics?Is it okay to take the Just Thrive Probiotic when you have SIBO?Kiran says neither Rifaximin nor herbal antibiotics work. Why?How are Leaky Gut Syndrome and SIBO connected?Liver health is directly tied to SIBO.Simple steps that can have a profound effect on your gut health and healing trajectory."We only bring things to the market that are needed and missing." - TinaTina + Kiran's top 3 convictions around gut health and gut healing."True health comes from building resilience, and resilience comes from building a healthy, diverse microbiome." - Kiran More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).Gut DefinitionAccording to Kiran,The gut and the digestive system, from a proximity standpoint, are the same; the effects and the scope are different.Digestive system: hone in on the process; breaking down and assimilating nutrientsGut: structural ecosystem of the largest part of the microbiome and largest structural component of the immune system; acts as a central command center for the rest of your bodyJust Thrive ProbioticThe Just Thrive Probiotic, as you'll hear in the episode, is a proven, potent and effective spore probiotic.The spores in Just Thrive® have been successfully used to enhance digestive health in the pharmaceutical market for more than 50 years.What are SporesSpores and spore-based probiotics are mentioned throughout the show.At the end of the show, Kiran mentions that wherever he can put up a little post it note with these two words, he does:Eat SporesIn case you're wondering why he might do this, (because you're not fully certain as to what spores exactly are) here you go:A very basic definition of a spore is that it is a dormant survival cell.By nature, spores are durable and can survive in less than ideal conditions.All fungi produce spores; however, not all bacteria produce spores!Furthermore, fungal spores and bacterial spores are different in how they function and how they are produced.They are reproductive cells in plants; algae and other protists; and fungi. Sources: HERE and HERE.When Just Thrive refers to their spore-based probiotic, here is why the spore part is important:Their spore shell protects them from stomach acidity.The only strains used in Just Thrive Probiotic are “gut commensal,” meaning their natural home is the gut. Once in the intestines, these licensed strains of bacillus immediately move from their inactive, spore-protected state and come alive by opening their shell, eating, reproducing and cleaning up the microbial population. Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.

5/4/2021 • 54 minutes, 8 seconds

Dr Vincent Pedre {Gut Health and Hormones}

Resources MentionedDr. Pedre wrote an article for you that coincides with this podcast episode. You'll find it below."Practitioner Referrals" tab via The Master Gutsy Spreadsheet (Dr. Pedre added today)Parasympathetic vs. Sympathetic Nervous SystemSleep and Gut HealingEndocrine DisruptorsHappy Gut (Dr. Pedre's book)Dr. Pedre on InstagramHis Facebook pageDr. Pedre on TikTokFight a Virus By Protecting Your GutVitamin D Don’t Miss These ThoughtsHow Dr. Pedre became a doctor and what his own gut healing journey consisted of"There are never isolated gut health issues." - Dr. Pedre"Every hormone has to be processed and detoxified."Dr. Pedre's 3 pillars to detoxificationEstrogen vs progesteroneMajority of the gut microbiome lives in the large intestine.Top testing Dr. Pedre recommends.Dr. Pedre's top 3 convictions around gut health and gut healing. More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).Gut Health and Hormones {How They’re Connected + How to Keep Them Healthy}The below is written by Dr. Vincent Pedre.Dr. PedreDr. Vincent M. Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004. He wrote the book, “Happy Gut”—which has helped thousands resolve their gut-related health issues.Happy GutAt first glance, it doesn’t seem like there’d be a strong connection between gut health and hormone health. I mean, they’re entirely different areas of the body, aren’t they? Actually, not so much. As a functional medicine doctor and the author of Happy Gut, I can tell you that they are actually more connected than you could possibly imagine. In fact, I’d even go as far as to say that one can’t be healthy without the other. So whether you’re dealing with a hormone health issue or a gut health issue, the information below is critical to getting your health back. The Gut-Hormone Connection During our initial consultation, my 34-year-old patient Jennifer brought up a host of health issues that were making her feel less-than-optimal on a daily basis. Over the past year, Jennifer had gained about 20 pounds and began suffering from irregular periods, frequent mood swings, and almost constant sugar cravings. Her frustration was obvious and understandable. After some testing, I was able to confirm that Jennifer had estrogen dominance, which is when there is too much estrogen circulating throughout the body over the course of the monthly menstrual cycle.Estrogen isn’t inherently bad — in fact, it plays a key role in maintaining healthy skin, strong bones and muscle, heart health, brain and mental health, and reproductive health — but like all hormones, it’s important that it stays in balance with other hormones, like progesterone. So where does the gut come into the picture? Well, gut health issues can actually be the underlying cause of high estrogen levels, which causes estrogen dominance and the all-too-common symptoms Jennfier and so many others experience. Gut Dysbiosis and Estrogen Dominance Dysbiosis occurs when there is a bacterial imbalance in the gut microbiome that allows “bad” bacteria to overgrow and crowd out beneficial probiotic organisms.Dysbiosis has been connected to dozens of illnesses, including metabolic diseases like diabetes but also inflammatory and autoimmune diseases — and estrogen dominance is no exception.When the gut microbiome is imbalanced, it can allow metabolized estrogen to be released and recirculate back into the body.For example, studies have shown that when the gut is imbalanced, it can lead to a greater number of gut bacteria that produce beta-glucuronidase, an enzyme that actually REACTIVATES estrogen that has already been metabolized. When these bacteria increase, estrogen also increases.Researchers have even linked unhealthy microbiome alterations to estrogen-positive breast cancer. Estrogen Elimination and Constipation Another important link between hormones and gut health lies in the simple process of elimination (Yes, by that I mean pooping!).If you’re not having regular bowel movements (you should be having at least one a day) hormones like estrogen can sit around too long and end up back in circulation in the body instead of eliminated.Unfortunately, getting digestion moving again if you have estrogen dominance is easier said than done. Why? Because ironically, estrogen dominance can cause constipation, which creates a self-perpetuating cycle of estrogen dominance —> constipation —> more estrogen dominance —> more constipation. You can see how this could quickly snowball and be hard to reverse. The good news is that by making smart and impactful lifestyle changes you can reverse the cycle and get your gut health and hormone health back on track. Balance Hormones by Optimizing the GutBy focusing on rebooting gut health and getting her digestion moving, Jennifer was able to rebalance her estrogen levels. These days, she’s enjoying plenty of energy, regular periods, and has been able to maintain her weight.So, how exactly did she get there? Balancing hormones by optimizing the gut can be a multi-step process, but here are a few key tips to get you started: Hydrate: Drinking more water can help keep digestion moving and prevent constipation. (You can join the Gutsy Girl hydration challenge here.)Reduce stress: Chronic stress has proven detrimental effects on gut and hormone health. I recommend daily meditation practice to help root yourself in the present moment.Eat fermented foods: Fermented foods contain beneficial bacteria that help rebalance the gut. Here’s how to get started with fermentation at home.Support detox: Properly detoxing estrogen is the key to rebalancing hormones. My HAPPY GUT® CLEANSE SHAKE is designed to support efficient detoxification and is formulated with a specific blend of nutrients to restore the gut.Ditch the sugar: Sugar is a known hormone-disruptor and it can increase inflammation in the gut, as well as allow sugar-eating bacteria to overgrow and crowd out beneficial probiotics. If you want better hormone balance through a healthier gut, try to eliminate sources of added and refined sugar in your life. The gut and hormonal health systems might seem unrelated at first, but as you can see now, they couldn’t be more intricately connected.The good news is that once you make these changes, you can reverse that negative cycle and turn it into a positive one. As your gut health improves, your hormones improve, and as your hormone health improves, your gut health improves.Pretty soon, you’ll be enjoying balanced moods, regular bowel movements, and radiant health that will have friends, family and coworkers stopping to curiously ask, “What are you doing differently?”! Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

4/20/2021 • 48 minutes, 55 seconds

FoodMarble Breath Test {with Aonghus Shortt}

You’ll love his Irish accent.FoodMarble Breath Test {with Aonghus Shortt}Aonghus started working on FoodMarble back in 2016 when his fiancée was suffering with gastric issues. Aonghus was just 30 years old at the time.After several invasive medical tests and countless prescriptions making no difference, he knew there had to be another answer.He then launched FoodMarble in 2018, not only to help his fiancée, but the millions of people searching for an answer to their digestive issues. Many of us have tried everything from swapping diets, to cutting out foods and found no solution.FoodMarble got its name because a marble is unique; no two are the same. FoodMarble views the gut in a similar way. Since we are all unique, FoodMarble stuck for the company name.The goal today is to discuss their pocket-sized device which helps take the guesswork out of eating.Aonghus Shortt’s BackgroundIt’s not as if just anyone could create a device like the FoodMarble AIRE. It’s incredibly technical.So, I asked Aonghus about his background prior to FoodMarble.Aonghus had been coding since he was in his teens. He then studied mechanical engineering, followed by a PhD in electrical engineering at university.Just prior to FoodMarble he worked for a company as a data scientist.Episode 7: FoodMarble Show NotesClick HERE to save the FoodMarble breath test post for later.Resources MentionedMy experience with the FoodMarble AIREFoodMarble on Instagram HEREFoodMarble website HERE (my code to save 15% on either/both the AIRE device and FODMAP program is GUTSYG at checkout)What is the Low-FODMAP Diet?Hydrogen-Dominant SIBOWhy Do I Smell Like Rotten Eggs?The Secret to a Healthy Gut MicrobiomeReasonable SIBODon’t Miss These Thoughts“Everyone’s gut is unique.” – AonghusThe FoodMarble breath test gives more confidence and certainty around eating food.$1 million dollars in pre-orders let them know they could be onto something with this device.Breaking down how to use the device and then how it syncs with your phone.1,000 foods in the database currently, and you can also combine foods (ex. You eat something with 7 or 8 ingredients; this works, too.)New feature coming soon where you’ll be able to scan a barcode in the grocery store and be able to tell you FODMAP quantity.Learn how FoodMarble differs from the standard, clinical SIBO test.Benefit of the FoodMarble device is that you use it multiple times to get a more accurate reading vs. one reading with the SIBO test.In general, people solely produce hydrogen.Aonghus’s top 3 tips for getting the most use and best information out of the device.“'Maybe the question should be, “Which foods can I eat and feel confident about eating?”’ – AonghusWhat’s coming next for FoodMarble“Remember, it’s personal to you.” - Aonghus More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF’s on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE).

4/6/2021 • 41 minutes, 53 seconds

Courtney King {story of finding true health}

It will take you 5 seconds to rate and review the show HERE. Please do so that more women can find the show! I appreciate your help.Courtney King {story of finding true health}In 2016, Courtney King was named Ms. Bikini Olympia. But in 2017, her world crashed down when an "unexplained illness" hit hard. Now, you might have just read these first few sentences and thought,Next. How could I possibly relate to a bikini model?But let me tell you - you might relate to her in far more ways than other gut health episodes I do.You see, Courtney pushed her body to all physical limits via generalized, dieting, and fitness stress. Her pinnacle control via physique was followed by the depths of illness with a journey to recover that she could have never imagined.The truth is that my own story is so similar to hers. The same stressors she put on her body, I put on my own. And here's the thing, you don't have to be training for an extreme bikini competition in order to face the repercussions of those stressors. Clearly I was never training for a bikini competition and yet I, too, was diagnosed with many things Courtney was.Anyways, here are some things from the show.Episode 6: Courtney King Show NotesClick HERE to save this post for later.Resources MentionedCourtney King on Instagram HERECourtney's YouTube channel HEREWhat is SIBO?SIBO and Weight GainJournaling for Gut HealingWorkouts and Gut HealingAlternatives to Myfitnesspal {31 best alternatives in 2021}Dieting HarderDon’t Miss These Thoughts"It all starts within." - CourtneyToxic stress and relationships"is having a shredded stomach and the tightest legs and a nice booty - is that health?"Viewing health from the inside-outWhat Courtney did to dig herself out of illness h#$$Getting to a SIBO diagnosis, then healing from itWhat kind of SIBO healing approach did not work for Courtney"Where the mind goes, the body follows."Addressing past issues and insecurities."This didn't happen to you, it happened for you."More from A Gutsy GirlWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubBtw – don’t forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE). Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com.We want to hear questions, comments, show ideas, etc. Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

3/23/2021 • 45 minutes, 41 seconds

Toxic Beauty

It will take you 5 seconds to rate and review the show HERE. Please do so that more women can find the show! I appreciate your help.Episode 5: Toxic BeautyClick HERE to save this trauma healing post for later.p.s. You're going to adore Beth's Irish accent.Resources MentionedBook, E for AdditivesJohnson & Johnson to Stop Selling Talcum Baby Powder in U.S., CanadaPrimally PureHenné Organics, Lip MaskPleni Naturals Enzyme Cleanser, Face OilRevy Skincare, Face Night CreamIlia Beauty Limitless MascaraSuntegrity; Impeccable Skin (Tinted Moisturizer with SPF)Fitglow Lip Color SerumBeautycounter advocacy workBeautycounter (Sheer Lipstick, Raisin + Counter+ All Bright C Serum)Stink! documentaryBeth Walker on InstagramBeth's websiteOxybenzone in Sunscreen Banned in HawaiiParaben in Breast TumorThere's lead in lipstick!Bismuth Oxychloride, skin irritant and acne triggerDon’t Miss These ThoughtsIngredients to avoid in your beauty productsBeth's favorite skincare products and brandsThings about the beauty industry that not many people know.The one word on a label in the beauty industry that could mean thousands of different things.Lead is no longer allowed in house paint or gasoline, but it may be lurking in our lipstick.The term hypoallergenic is not regulated."You are what you eat." (Good food equals healthful living.) - Beth"Glyphosate free is key." - Beth"When you eat standing up, the devil looks over your shoulder." - Beth (via Dr. John Douillard)More from A Gutsy GirlWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubBtw - don't forget to grab a copy of your 90-day healing journey journal (there is also a PDF e-version you can download today HERE). And more from the Toxic Beauty EpisodeAlternativesDuring the show, Beth provided alternatives to the ingredients she cautioned against using.Here are the ones she mentioned, along with more.SLS, Sodium Lauryl SulfateCastile Soap is hands down the best but not always the right fit for formulations, like toothpaste.Some safer alternatives you can look for in your products include SLSA (sodium lauryl sulfoacetate), Sodium Cocoyl Glycinate, Disodium / Sodium Cocoyl Glutamate, Decyl glucoside, and Lauryl glucoside.Bismuth OxychlorideA combination of minerals can provide a similar result to blush and foundation powders with Bismuth; Mica (sustainably sourced or synthetic, Zinc Oxide, Titanium Dioxide,), Boron Nitride, Kaolin.ParabensA combination of the following are often used as paraben alternatives; Lactobacillus, Radish Root, Gluconate, Colloidal Silver Potassium Sorbate, Grapefruit Seed ExtractOxybenzoneNon-Nano ZincTitaniumTalcNon GMO CornstarchArrowrootOat FlourRice StarchTapioca StarchRice PowderBeth also provided ideas for various clean beauty stores.Here is a list of 6 to checkout:Vert BeautyThe Detox MarketAillea BeautyIntegrity BotanicalsFollain BeautyBeauty HeroesHypoallergenic MakeupThere are no Federal standards or definitions that govern the use of the term "hypoallergenic." The term means whatever a particular company wants it to mean.In fact, this is what the FDA states,As a result of the decision, manufacturers may continue to label and advertise their cosmetics as "hypoallergenic" or make similar claims without any supporting evidence. Consumers will have no assurance that such claims are valid.However, cosmetics users who know they are allergic to certain ingredients can take steps to protect themselves. FDA regulations now require the ingredients used in cosmetics to be listed on the product label, so consumers can avoid substances that have caused them problems.But remember, like Beth said, products are constantly being labeled as, "hypoallergenic."What that means for you is to always read labels in detail when in doubt.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com.We want to hear questions, comments, show ideas, etc. Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts Xox,SKH

3/9/2021 • 46 minutes, 14 seconds

Healing from Trauma

On episode 4 of the A Gutsy Girl podcast we are digging into trauma healing.It will take you 5 seconds to rate and review the show HERE. Please do so that more women can find the show! I appreciate your help.Episode 4: Healing from Trauma Show NotesClick HERE to save this trauma healing post for later.There are two main parts to this episode today:Starting Your Gut Healing Journey; detailing my 3 steps for getting startedHealing Trauma with Wellness MamaResources Mentioned: Part I, Starting Your Gut Healing JourneyStarting Your Gut Healing JourneyJournaling search on agutsygirl.comBeginner's Guide to Digestive Health TestingDieting HarderResources Mentioned: Part II, Healing from TraumaWellness MamaThe Wellness Mama PodcastFollow Katie on InstagramBook: The Body Keeps the ScoreDr. Alan Christianson90-Day Gut Healing JournalVitamin DHeads Up HealthJust Thrive K2-7 and Just Thrive Probiotics (my code to save 15% on anything from Just Thrive is AGUTSYGIRL at checkout)How I Overcame Trauma (and Lost 50 Pounds)Nutrition GenomeUnderstanding Genetics vs Epigenetics: How Genes Work Like Dominos and What Yours Are Telling You With Dr. Lynch of StrateGeneAcroYogaThe Power of Movement for Mind and Body With Aaron Alexander of The Align PodcastKatie's personal care line, Wellnesse. (Note: The dry shampoo is my favorite!)Don’t Miss These ThoughtsYou can't walk if you haven't first learned to crawl.No one ever healed their gut simply by researching how to heal the gut without taking action.If you want something to change, you help the moms change. - Wellness Mama.....how deeply sexual trauma can affect one."Constantly feeling like I was a prisoner in my own body." - Wellness MamaHow Katie lost 100 pounds and for the majority of the process did not workout.Symptoms Katie experienced prior to seeking help and healing.Tools Katie used for healing.How Katie ensures her body is never adapting to anything.Katie shares with us two brand new products that are coming to her personal care line, Wellnesse!More from A Gutsy GirlWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubI want to briefly touch on 7 other things Katie mentions in the episode.5 More Things from the Trauma Healing A Gutsy Girl Podcast EpisodeClick HERE to save these things for later.Rage TherapyThe idea behind rage therapy is to use a room in order to expel anger in a healthy way. The Cleveland Clinic says this about a rage room, " For a price, these facilities will let you blow off steam by flinging dishes, smashing computers and destroying furniture." During this week's podcast episode, Katie mentions it as one of the therapies she tried on her trauma healing journey.Acro Yoga + What is Rolfing?Katie mentions trying acroyoga along with the Rolfing method. Above you will find where I linked to AcroYoga. It combines the fitness + play of acrobatics, the healing + movement of therapeutics, and the balance + connection of yoga. The Rolfing method was named after its founder, after its founder, Dr. Ida P. Rolf. The official Rolfing website describes Rolfing as, "A process that enables the body to regain the natural integrity of its form, thus enhancing postural efficiency and your freedom of movement."WP ThyroidWP Thyroid is a natural thyroid medication. Katie mentions she took it early in her Hashimoto's healing journey. I wanted to shine an extra light on it because I still take it and am confident in it. If you want to learn more about it, you'll find WP Thyroid HERE.Oura RingThe most accurate guide on sleep, readiness, and activity. Katie says she used and found a ton of value in this during her deep healing period. And yes, the Oura Ring is actually a ring you wear. And now I think I need one.Phosphatidyl CholineI have heard Katie mention her choline issues a few different times on various podcast episodes. She talks about it in this podcast episode as well. Essentially, from doing a lot of testing, she found that she wasn't getting enough choline. Eggs are a huge source of choline, and she is still unable to consume eggs. Choline is important fort the Gutsy community because Phosphatidylcholine (PC) is an important component of the mucosal layer of the colon and acts as a surfactant within the mucus to create a hydrophobic surface to prevent bacterial penetrance. Furthermore, four human trials have been performed to determine the efficacy of PC in the treatment of UC (ulcerative colitis). I'd love to explore Phosphatidylcholine more.Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com.We want to hear questions, comments, show ideas, etc. Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

2/23/2021 • 49 minutes, 37 seconds

Emotional Healing and How it Can Help Along Your Gut Healing Journey

Now that we've made it to episode 3, I'm starting to get a cadence down for sharing all the information from each episode.Moving forward, I will have the show notes first, and then all other topical thoughts below them. Remember what I said in the Episode 2 post, The happy-medium for me is that the articles I write here are more about quality than quantity now. And furthermore, the days when a podcast airs, the blog post will surround and enhance that topic so that if you choose to not listen to the podcast, you’ll still get something (different, though) out of the information.So here we go.Episode 3: Emotional Healing Show NotesIMAGERemember, this episode is filled with wisdom nuggets galore. Screenshot it and share to your social so other women can listen in, too. Circle of HealingProbably my favorite part of the discussion is when Natalie discusses her concept around the circle of healing.Resources MentionedEnneagram - I'm a type 4, you can find out what you are by going to the linkConnect with Natalie on InstagramWork with NatalieEmotional and Mental Deep Dive for Gut HealingDon't Miss These ThoughtsYou see, so often healing the gut in order to heal our lives is viewed through a microscopic lens. And that lens only sees diet, supplements, and medications.Everything we experience creates a response in the body.Healing is not a linear process with our human curriculum.It's not that life gets easier, you get smoother. It's how you navigate it when you feel it.Natalie's top three letters she thinks everyone should write.Love does not know time and it does not know space.Natalie's #1 piece of advice to the Gutsy community."Everything is energy." + Natalie's 2 other personal convictions around gut health and gut healing.Remember your own power.More from A Gutsy GirlWelcome to A Gutsy Girl PodcastHang out on InstagramBFF's on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubMirror TherapyHold up the mirror to help guide you back to you.Self Healing QuotesBig girls do cry.Self Healing Letter Prompts...To: my younger self / a forgiveness letter (a very specific place and time, a place where you feel a lot of shame) (Natalie's recommendation)To: Mom and/or Dad (the things you want to say to them that you feel you can't say to them - or didn't get the chance to say, if they have passed)To: the person who has hurt me the mostNatalie recommends pen to paper vs. typing on your compute.Wrap UpTime to wrap this up. A huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com.We want to hear questions, comments, show ideas, etc. Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

2/9/2021 • 41 minutes, 20 seconds

Does Coffee Cause Inflammation

Episode 2 of the A Gutsy Girl podcast explores the question, "Does coffee cause inflammation?" As I was considering starting this podcast, it was almost 100% of people who said, "Yes, yes I need this podcast in my life."And when I inquired to those who said, "No," here was the feedback I heard:All my favorite bloggers are moving to podcasting. I still enjoy reading posts vs. listening to podcasts.That was interesting to me because of the way media consumption is shifting. And yet, I understood because even though I love listening to podcasts, I still enjoy reading blogs and articles.However, I can't justify doing YouTube videos, launching a podcast, and keeping up with the same amount of blog posts (5+ per week). The happy-medium for me is that the articles I write here are more about quality than quantity now. And furthermore, the days when a podcast airs, the blog post will surround and enhance that topic so that if you choose to not listen to the podcast, you'll still get something (different, though) out of the information.Today's podcast episode and topic at hand surrounds the January challenge theme: coffee.Does Coffee Cause Inflammation?Click HERE to save does coffee cause inflammation for later. This is the grand question that everyone wants to know. Below, you will find the show notes. But for right now, I want to share some additional researched information.Here are some common questions surrounding coffee/caffeine and the gut.Why does coffee make my stomach hurt?The most likely reasons coffee is hurting your stomach include:Sensitive to the acidThe pH scale goes from 0 - 14 (0 = highly acidic; 14 = highly alkaline). A 7 is neutral. Coffee is somewhere between a 4-5 typically. So yes, it is more acidic than other things, but even a lemon is a 2, so coffee is definitely not the most acidic food/beverage we consume. Even still, for a condition like Acid Reflux or GERD (if you're there), the 4-5 might be far too much for you. And that could cause your stomach to hurt.CaffeineThe caffeine molecule can irritate the stomach and act as a laxative. (Yes, this is also where we get the phrase, "coffee poops." Kelsey and I discuss this in the podcast.)Combination of acid and caffeine mixed with empty stomachIf you're sensitive to either/both acidic foods or caffeine, and you're consuming coffee on an empty stomach, it could be a recipe for disaster. Many times, we do consume coffee on an empty stomach as it's the first thing most reach for in the morning. What is the correlation between coffee and leaky gut?To be perfectly honest, there is not a ton of research out there which suggests a strong correlation between the negative effects of coffee for those with leaky gut.The strongest connections include [you'll find them HERE]:Coffee is kind of like wheatOur bodies might think coffee is like glutenHeartburnAutoimmune conditions or those who are burned out ("adrenal fatigue")But even those four reasons are fairly weak without a ton of backup. My personal opinion is that the coffee and leaky gut correlation is not nearly as strong as coffee and heartburn and/or coffee with AI and/or "adrenal fatigue."In fact, I think the real question with regards to coffee and gut health or general inflammation is: Are we talking about coffee as the beverage or coffee as a habit?Are we talking about coffee as the beverage or coffee as a habit?This question and the distinction is very important.In fact, by keeping my gut healing journal this past month, I have been able to answer the question. I don't mean to leave you hanging on it, but I'll share the results and my personal findings soon.For today....What is the healthiest coffee? Or how to make coffee healthier?Let's keep in mind one of my golden thoughts; "healthy" is merely a subjective term. Even still, here are some ways I believe coffee can be healthier:Don't drink it blackAvoid drinking it on an empty stomachBuy organic coffeePut limitations on the amount per day / per sitting you consumeStrategically choose what you add to it (since you're not drinking it black) - need ideas? HERE are several.Try the Gut Power Prebiotic and Probiotic Coffee (remember, AGUTSYGIRL is my code for 15% off at checkout)Green Tea vs. CoffeeI chose to put Green Tea vs. Coffee in its own section. Some ask the question, "What is the healthiest coffee?" Instead of answering with a coffee answer they get a coffee alternative.Tea, green tea, kombucha, etc. They are all great. And they all have their place. However, I am adamant that green tea is not now nor will it ever be coffee.That's like saying cauliflower rice is rice. No. It's not.Now that we are clear, let's just discuss green tea vs. coffee.If the two main things we are concerned with when it comes to coffee hurting the stomach are pH and caffeine levels, then let's address them.Green Tea vs. Coffee pH LevelsGreen tea = 7 - 10 (average, in 8 ounces)Coffee = 4.9 - 5.5 (average, in 8 ounces)sourceGreen Tea vs. Coffee Caffeine LevelsGreen tea = 30 - 50 mg (average, in 8 ounces)Coffee, plain and brewed = 102 - 200 mg (average, in 8 ounces)sourceTherefore, if you have Reflux and/or "adrenal fatigue," then you might be able to infer from those numbers what's best for you.However, if those two conditions are not a major concern, then here are 5 benefits both coffee and green tea provide:Good source of antioxidantsBetter cardiovascular healthLower inflammation levelsReduced risk for developing chronic diseaseContain polyphenols (reduce inflammation and help fight cancer)Sources: HERE and HEREEpisode 2: Does Coffee Cause Inflammation Show NotesClick HERE to save these for later.Today I will be joined by Kelsey Kinney, a privately practicing registered dietician and founder of Gut Power Drinks. Kelsey has created her own line of probiotic and prebiotic drinks and will be sharing all of her knowledge about coffee’s place in gut healing, tea vs. coffee, prebiotics, probiotics, polyphenols, and the importance of recognizing how individual gut healing is for everyone.Resources MentionedGut Power Drinks(use my code AGUTSYGIRL at checkout to save 15% on the Gut Power drinks)Weaning off CoffeeKelsey Kinney’s Private Practice More from A Gutsy GirlWelcome to A Gutsy Girl Podcast Hang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubDon't Miss These ThoughtsRemoving coffee isn’t always necessary for gut healing. Is there a correlation between coffee and leaky gut? Can you tolerate prebiotics on a low FODMAP diet? Why your gut healing will never be exactly the same as anyone else. Wrap UpTime to wrap this up. A huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com for any questions, comments, show ideas, etc. Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts. Xox,SKH

1/26/2021 • 41 minutes, 11 seconds

A Gutsy Girl full story, stepping out of fear, and reminding you that when you heal your gut, you heal your life

This is the A Gutsy Girl podcast episode number 1.Today I will be sharing my full story, not because I’m desiring to focus on myself, but because one of my biggest goals and desires for this podcast is to give every single person listening HOPE. And not just hope, but ASPIRATION. Not inspiration, aspiration; achieving vs merely feeling.Before we dive in, I want to tell you about an initial decision I made for this podcast. NO ADS; NO COMMERCIALS. I won’t promise it’s always going to be like this, but your time is precious to me and I want to keep this show as clutter-free as possible. All I ask for in return is the push of a play button, shares with your family, friends, and co-workers, and a simple review if you feel called to.RESOURCES MENTIONEDOne MississippiDo You Smell Like Rotten Eggs?Top 7 Mistakes I Made on My Gut Healing Journey (journaling with Weight Watchers)Unbutton Those PantsGAPS DietMy IVF StoryThe End of This RoadI Have SIBO90-Day Gut Healing Journal, Healing Blooms from Within30-Day Gut Reset Course with Clean Eating MagazineMORE FROM A GUTSY GIRLWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubDON’T MISS THESE THOUGHTSTurns out just because you fix one thing, doesn’t mean the underlying issues go away.You can get up and physically move your entire life, but your life won’t change at all unless you change.WRAP UPTime to wrap this up. A huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com for any questions, comments, show ideas, etc.I’m super glad you’re here and grateful that I just kicked fear out the door.See you next time!Did you enjoy this episode? Please drop a comment below or leave a review on iTunes.

1/12/2021 • 35 minutes, 45 seconds

Welcome to A Gutsy Girl Podcast

Welcome to A Gutsy Girl Podcast!Welcome to A Gutsy Girl PodcastHey there, I'm Sarah Kay Hoffman, a holistic health coach and chief gutsy of agutsygirl.com. I went from bloated, gassy and infertile to living my best life with a strong microbiome and a very full house. On this show, no topic is too stinky to discuss and everything can be broken down into practical, digestible takeaways.So grab a cup of bone broth, veggie broth, or a soothing golden latte if you prefer and come along as I show you how the number two might just be your new number one.Full Trailer Transcript: Welcome to **_A Gutsy Girl_ **PodcastHello everyone and welcome to the A Gutsy Girl podcast.My name is Sarah Kay Hoffman, a holistic health coach, author of The Leaky Gut Meal Plan and Healing Blooms from Within, a 90-day gut healing journal.I am a mother of 3, dog mama of 3, wife to one, chief Gutsy of A Gutsy Girl and host of this podcast.Whew!Here’s the condensed version of it all.In the fall of 2001, I fell ill with an otherwise commonplace illness. But everything went downhill from there.In 2008, I was diagnosed with Colitis.In 2012, deemed “infertile” which culminated in a failed IVF cycle that landed me in the ER.In 2014, I was diagnosed with intense Perioral Dermatitis, SIBO, a low functioning thyroid and quote unquote adrenal fatigue.In 2018, after a decade-long period of intense research and healing, I finally healed my gut - and my life.But the coincidence that my father would pass in 2019 from Colon Cancer was not actually coincidental at all.In fact, it only lead me to want more - for both myself and for you.So I spent the better part of 2020 diving in head first even more, listening to what the Gutsy community needed.And out of it came a 90-day gut healing journal, a book, speaking to audiences worldwide on both gut health and healing and the inspiration for anything in life, and creating a course in conjunction with Clean Eating Magazine.But I knew I wasn’t resting on any of that.When I healed my gut, I healed my life.And because that is an extremely powerful statement, I know for certain that I can never leave the world of sharing my story and helping others heal, too.So here we are.In this podcast, I’m inviting you into the gut healing and holistic wellness space like you’ve never maybe experienced it before.While I believe there is value in me sharing research, facts, and information as they relate to the grand question,How can I heal my gut?I believe there is more value in sharing the combined stories and experiences of the community at large.Of course I’ll share everything from my own journey; what worked and what did not, but your healing journey will not fully mirror mine or anyone else’s.And in that, the goal of the A Gutsy Girl podcast is to empower you to take not only the wisdom and experiences from my life and those from the guests on this show, but to also feel inspired to make the translations for your own life.The podcast episodes will be a blend of all the tips, tricks, and research I’ve picked up in the past decade mixed with real-life stories from people just like you. I’ll also offer Q&A sessions where I only answer your burning gut health, gut healing, and life questions.The A Gutsy Girl podcast episodes will air on Tuesdays, 2 Tuesdays per month. And you can find me wherever you find your current favorite podcast shows.Subscribe now, share with friends and family, and reach out to us whenever via podcast@agutsygirl.comMostly, get ready to heal your gut and heal your life.I cannot wait to join your journey!Wrap UpTime to wrap this up. A huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com for any questions, comments, show ideas, etc.If you enjoyed this trailer, please drop a comment below or leave a review on iTunes.More from A Gutsy GirlWelcome to A Gutsy Girl PodcastHang out on InstagramBFF’s on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubXox,SKH

1/8/2021 • 3 minutes, 24 seconds