Break The Rules #25: Supplement Savvy – How to Read a Label with Dr. Scott Treadway

Not all supplements are created equal. In fact upwards of 90-95% of supplements in stores do NOT contain the nutrients they claim. In this episode, Dr. Scott Treadway teaches us how to read a supplement label and shares the facts on what goes on behind closed doors in the supplement industry.

Bio:

For the past thirty five years Dr. Scott Treadway has taught, consulted, formulated and lectured in the field of Traditional Medicine, including general nutrition, health, and sports nutrition with a specialty in traditional Asian medicine and private label nutritional supplement lines for health and beauty product companies.   Dr. Treadway’s experience includes primary formulations, advisor and consultant to various institutes, companies and prominent individuals in the natural health industry.  He has researched and co-developed and published booksarticles and informational studies on traditional medicine and produced many very effective contemporary and traditional natural medicinal products and devices related to his fields of study.

The post Break The Rules #25: Supplement Savvy – How to Read a Label with Dr. Scott Treadway appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/podcast/supplement-savvy-how-to-read-a-label-with-dr-scott-treadway/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

13 Revealing Signs You Are Overtraining And What to Do About It

Overtraining is a common problem among athletes and weight lifters. Those who are affected manifest symptoms of prolonged fatigue and performance that have decreased or leveled off .

Fitness and regular exercise is a good thing…except when overtraining signs sneak in. Here are 13 silent signs you may be overtraining—and what to do about it.

Overtraining 101

Only about 1 in 5 people get the regular (recommended) amount of exercise every week (approximately 150 minutes of moderate activity each week, or 75-minutes of intense exercise)—and YOU are one of them.  

Working out is like brushing your teeth (a regular part of your routine), and unlike other people who have to force themselves to go to the gym, you genuinely enjoy fitness—at least more than the average person. 

However, as with most things in life, too much of a good thing is not always a good thing—especially when it comes to overtraining (i.e. doing TOO much in the gym).

The result? Lack of progress and fitness gains, and not feeling on top of your A-game! 

The tricky thing? You may not always be aware that the signs of overtraining are actually related to your efforts to be “more fit.”

Are you overtraining? 

13 SILENT SIGNS YOU MAY BE OVERTRAINING 

1. Shortness of Breath

Altered respiratory function is a real sign of stress. While your heart rate and blood pressure can be completely “normal,” many over-trainees describe feeling like they have a “weight” in their chest or like their ability to breathe is constricted. This is typically due to the body’s internal “stress” response systems (“fight or flight”) and as your body’s cortisol levels are thwarted, so is your ability to breath normally (sort of as if you were to run from a bear).

When short or shallow breaths are taken one after the other, it becomes almost impossible to exhale completely, resulting in a buildup of carbon dioxide. This type of shortness of breath becomes cyclical, repeating itself, and is tied in to the release of norepinephrine and epinephrine (“adrenaline”) throughout the body. Adrenaline released when the body is under stress, and stimulate many organs in the body, including the lungs. The more advanced the stress, the more pronounced this can be.

2. Headaches or Brain Fog

A feeling of a cloud “looming” over your head is a completely normal and uncomfortable complaint of individuals in an overtrained state. Similar to the “adrenaline” response that happens when you have shortness of breath, the same thing happens (for your head) as the norepinephrine and epinephrine neurotransmitters are stimulated—more than other neurotransmitters—making you feel like you have a cloudy or foggy brain. Your body is unable to fire neurotransmitters (brain messengers) quite as fast. 

3. General Feeling of Weakness

Fitness is supposed to build you up—not break you down…unless you do too much of it. Consequently, despite putting the time into the gym, you end up declining in strength or plateauing (not gaining). You may even feel lightheaded or dizzy when you stand up, or get out of bed in the morning. This is called orthostatic hypotension.

This occurs when a person’s blood pressure falls when suddenly standing up from a lying or sitting position. It is defined as a fall in systolic blood pressure (the top number on a blood pressure reading) by at least 20 mm Hg or a fall in diastolic blood pressure (the bottom number on a blood pressure reading) of at least 10 mm Hg when a person assumes a standing position.

4. Apathy and/or Anxiety

You workout because it’s what you do, but a general mood of apathy or even low mood is present. Overtraining takes a toll on your hormones and your serotonin levels—often times suppressing the chemicals that make you feel good and happy. Since 95% of your serotonin (feel good brain chemicals) are produced in the gut, AND overtraining suppresses stomach acid, it makes total sense!

Anxiety is another common mood people experience as well. Can’t shake the nerves or thoughts in your head—no matter how much deep breathing or positive self talk you do? Feeling “wound up” or “wired” can be a sign of overtraining—wreaking havoc on your “balance.”

5. Low Libido

Speaking of low hormone levels, low libido or sex drive is another norm of overtraining. As cortisol levels impact your sex hormone balance and production, lovey dovey feelings are not on your radar.  

6. Irregular/Lack of Periods OR “Horrible” PMS

Amenorrhea or “lack of period,” irregular periods and hormone imbalances go hand in hand with overtraining. The LAST thing your body wants to do when it is stressed is have a baby (i.e. menstruate), OR “chill out.” It can’t chill out (enter: crazy cravings for chocolate and abdominal cramps leaving you curled up in the fetal position). 

7. Loss of Appetite

Low stomach acid from overtraining drives appetite and hunger cues DOWN. Cortisol also does the same. The (other) LAST thing your body wants to do when it is stressed is digest. 

8. Constipation and/or Bloating

Without enough stomach acid, constipation and bloating are ALSO a given. In addition, elevated cortisol suppresses and slows the process of digestion. Since optimal digestion occurs in a “rest and digest” (parasympathetic) state, if you don’t allow proper recovery for your body, you can bet your bottom dollar that digestive difficulties are a side effect. 

9. Eye & Muscle Twitching 

Muscle twitching is a common side effect from electrolyte imbalances. For nerve impulses to fire properly, there must be an adequate amount of sodium outside your cells and an ample supply of potassium inside the cell. (Sodium and potassium work as opposites).

With overtraining, too much sodium can be lost and too much potassium is retained. Thus, nerve transmission becomes abnormal and sporadic. This can cause muscle spasms and twitches. It also can cause problems like heart palpitations.

10. “Low Blood Sugar” Symptoms or Feeling Hangry Before Meals

Blood sugar feel like it tanks within 2-3 hours of eating? Feel shaky or lightheaded if you go a little too long between meals? Need frequent snacks? Snacks and eating are NOT a bad thing, but if your energy and blood sugar levels are continually riding a roller coaster, then you will feel the symptoms. Since cortisol “craves” sugar and needs glucose to keep fueled, then shortly after meals as blood sugar goes back to normal (but cortisol or stress still remains elevated), then your body will speak (in the form of “hanger”).  

11. Low Resting Heart Rate &/or Blood Pressure

A low heart rate or blood pressure are often praised in fitness world as “gold stars” of fitness. However, too much of a good thing is not always a good thing. As overtraining persists, low blood pressure, at rest or related to posture becomes more prevalent. It’s important to note: unlike high blood pressure, low blood pressure is defined primarily by particular low blood pressure symptoms (not by a specific blood pressure number itself).

For instance, regular runners (who are NOT overtrained), can generally have low blood pressure and at the same time can be quite healthy and asymptomatic. Some individuals may have a blood pressure of 86/50 with no low blood pressure symptoms and thus do not have low blood pressure clinically. However, others may develop low blood pressure symptoms if their training is “too much” for the body to handle.  Low blood pressure symptoms may include: dizziness (especially upon standing), brain fog, shortness of breath and even fainting episodes.

12. No muscle Soreness or Stringy Muscles

Simply put: Your muscles are in a “catabolic” (break down) state, and instead of “building up,” they are breaking down—unable to “build” muscle. 

13. Catch Colds or Allergy “Attacks” Easily

80%+ of your immune system is produced in your gut. As overtraining suppresses stomach acid production and healthy digestion, it can also disturb the health and balance of your gut bacteria. Hello poor production of your immune fighting cells AND more susceptibility to colds and allergies. 

WHAT TO DO ABOUT IT: OVERTRAINING RECOVERY ACTION PLAN 

Overtraining is not a cut and dry diagnosis. It typically includes a collection of signs and symptoms like those described above, in conjunction with assessing and evaluating how you’ve been spending your time in the gym and what you really have been doing.

The good news?

You CAN feel amazing, and not only get back to feeling like “yourself” again, but actually accelerate your fitness MORE when overtraining is addressed—head on. 

Here are 5 simple action steps to get started with an overtraining recovery action plan.

1. Take a Time Out

As difficult and challenging as it may be to say “stop” to your usual routine, taking ONE day (at the very least) to press the “pause” button, and consider the training you’ve been doing—and how that may be impacting your health.

In order to get off the “hamster wheel,” this first step is crucial. Even more telling? Keeping an exercise or training log for one week, then assessing the facts. When you look at the break down, what comes to mind?

Also consider the nutrition and recovery factors present (or lack thereof). If you were to coach someone else on improving their own fitness—as if they were following your current plan— do you see any gaps or missing links?

2. Gain Vision

What are your goals any how? What is your “why” (why you train in the first place?!). While you’re at it (assessing your current training), check in with yourself: What are my training goals? And how do I best get there? (You often know the answers).

3. Optimize Nutrition.

It’s been guesstimated that “workout results are 80% nutrition” While there are no black and white rules solidifying this assertion, what you do OUTSIDE the gym, greatly affects  what happens inside the gym (or trail, or road, etc.). That said, are you under-eating? If you’re not eating to support your level of training, you are only shooting yourself in the foot. A good way to assess if you’re eating enough as a baseline for your training is to take your bodyweight x 12-14, then add approximately 300-500 calories for the active lifestyle you lead.

This will give you a range of caloric intake. In addition, a balance of proteins, carbs and fats is also essential, and if you’re neglecting any one of these food groups, then your body can be eating but STILL STARVING (i.e. getting enough calories, but not enough nutrients). At each meal, aim to incorporate:

• Sustainable Protein Source (chicken, fish, beef/bison, eggs)
• Variety of Vegetables
• Starchy Tubers (approximately 1-3/day)
• Healthy Fats

Carbs and fats may very slightly in the amounts you eat (some people feel better on higher carb, whereas others feel best on higher fat), but generally speaking, a balance of all three macronutrients can boost nutrition.

Lastly, beyond calories and macros alone, take your nutrition to the next level with these nutrient-dense foods and a few key supplements (for better recovery):

Recovery Boosting Foods

• Bone Broth
• Organ Meats
• Grass-fed Beef/Bison
• Wild-Caught Fatty Fish
• Dark Leafy Greens
• Berries
• Pastured Egg Yolks
• Fermented Full Fat Dairy

• Fermented Vegetables
• Coconut Oil/MCT Oil
• Grass-fed Butter/Ghee
• Extra Virgin Olive Oil/Avocado Oil
• Green Tipped Plantains (prebiotics)
• Cooked & Cooled Sweet Potatoes (prebiotics)
• Himalayan Sea Salt in water

 

Recovery Boosting Supplements

• Soil Based Probiotics (1-2/day)
• Partially Hydrolyzed Guar Gum 1/2-1 tsp/day)
• HPA Balance (1-2 doses/day)
• Cod Liver Oil (1 dose per day)
• CBD (Hemp) Oil (great for inflammation)
• Liposomal Curcumin (also an inflammation fighter)
• Liposomal Glutathione (enhances nutrient uptake, immunity and muscle recovery)
• Electrolyte Drops (boost electrolytes)

4. Dare Yourself

Dare yourself to “mix it up.” The definition of insanity is doing the same thing and expecting a different result. So if something is not working for you, why not mix it up and try something different? Even if it simply means sleeping in in the mornings and hitting your workouts in the evenings instead—slight edge changes can make a big difference.

5. Practice the 11th Element of Fitness

Recovery—both active and passive recovery—does a body good. Instead of seeing recovery as meaning you have to be a bum on a log too, it can actually mean that you are getting better and stronger! Begin with one to two NEW tactics you can incorporate into a recovery routine for yourself to make “less be more.” Here are some ideas :

• Substitute one run for a walk or hike with a friend
• Incorporate yoga into your routine 1 or 2 times per week, in lieu of ANOTHER complete training day
• Get some “body work” (i.e. physical therapy/manual therapy) done
• Acupuncture
• Bio-feedback and mindfulness practice

• Carving out MORE time for people (in place of ANOTHER training time)
• Reading a good book
• Tai Chi, Qui  Chong, or Martial Arts
• MeditationPrayer
• Meal prep and organization
• Hot-Cold Therapy (“fire and ice”)
• Sauna
• Time spent in fresh air outdoors

 

 

 

—Just to name a few. Honor your recovery days just as much as you do your training days for optimal wellbeing. 

 

The post 13 Revealing Signs You Are Overtraining And What to Do About It appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/mindset-body-love/signs-you-are-overtraining/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

How to Prep for a Colonoscopy Naturally?

Preparing for a colonoscopy is no fun task—especially if you want to do it holistically or you follow a Paleo or Autoimmune Protocol (AIP diet). 

If you’re wondering “what to eat” or what to expect the day before a colonoscopy (and how to survive with a holistic colonoscopy prep), here’s all you need to know. 

Standard Colonoscopy Prep Instructions 

In the big scheme of things, colonoscopy prep and procedure really only involves about 48-hours of your time. 

In order for the doctor to be able to fully see clearly into your colon with the scope, all needs to be clear, which means: 

• Fasting for about 24 hours prior to the colonoscopy 
• Ingesting a large amount of special “poo juice” (i.e. stool softeners and laxative)
• And making friends with the toilet for the latter part of the day

Some doctors will suggest you eat a softer foods diet at least 3 days prior to the appointment in order to make things easier to pass and this can be helpful, but may not be 100% necessary to do.

Unfortunately, however, colonoscopy prep ALSO typically includes some non-holistic rituals that can make one who is used to eating a real food, Paleo or AIP-based diet think twice.

Additional (Non-Paleo Friendly) Colonoscopy Prep Recommendations

Non holisitc colonoscopy prep instructions the day before your exam may include:

• Drinking Gatorade and Propel to re-hydrate with electrolytes
• Sucking on sugary popsicles and candies
• Eating Jell-O 
• Drinking Kool-Aid and sodas

In other words: Starve. 

You Can Do Anything for a Day

True, your fasting colonoscopy prep diet is really ONLY for a day (you can do anything for a day—even buck your usual “norm”!), but, if you’re NOT used to blood sugar rushes, food dyes and artificial sweeteners, even one day of these things can feel long and agonizing. 

If anything, the MAIN objective of your colonoscopy prep is ONE thing:

• Stay hydrated and keep your electrolytes in balance.

—Which is EXACTLY where I personally went wrong. I’ll briefly share with you what I did “wrong” during my Colonoscopy Prep—and how it went down—then give you a play-by-play of steps to take and what to eat in order to have an amazingly easy Colonoscopy.

My Colonoscopy Prep Gone Wrong: What NOT to Do

Long story short: My colonoscopy prep went south QUICKLY because I missed ONE step—I failed to ingest ENOUGH electrolytes during the day!

The result? A midnight trip to the local Emergency Room where I spent 3 hours with  my body in “shock” from dehydration as the ER staff nourished my electrolytes back to balance with an IV pump.

I’ll admit, when I saw the words “Gatorade” + “Miralax” as part of my colonoscopy prep, I did not think TWICE about substituting out water for the Gatorade. 

I don’t remember the last time I drank Gatorade.

However, looking back on it, I understand WHY the docs prescribe the artificially sweetened beverage—electrolytes.

Electrolyte 101

Your body loses a TON of water, sodium and potassium during the Prep do to all the poo you will be doing. If you DON’T have enough of these minerals, then you can bet your bottom dollar that your body will be in shock!

I Went into Shock

Somehow, I managed to make it the whole day, just fine, no real difficulties, minus hating going #2 every 45-60 minutes near the later hours of the day.

However, come 10 pm as I laid my head down on my pillow to rest, it all of a sudden hit me:

• Lightheaded and dizzy
• Cold sweat on my brow
• Heart beating faster
• Shortness of breath

I thought I was having a “low blood sugar” dip from not eating all day, so I raced downstairs to try to get some last minute nourishment in before I was restricted from all liquids at midnight for am 7 am procedure. 

Ten-minutes later, I began walking back up the stairs to climb back in bed, and the next thing I knew, I knocked on the door to my mom’s room who was in town to help me out, saying, “Mom, I don’t feel well…” and…

Passing out. On the floor.

To say the least, the event was very traumatic, as I began shaking and convulsing on the floor. 

“Lauryn! Lauryn!” my mom cried, and the next thing I knew, the paramedics and ambulance was there to “save the day.”

The prognosis? Severe dehydration and electrolyte imbalance.

I was rushed to the ER where I was “rehydrated” and nourished with IV fluids, while hunger pains and lightheadedness still continued (I couldn’t wait to eat) and I was encouraged to stick out the procedure—only a few more hours to go. 

I managed to “make it through,” find out some much-needed information about my own gut health that’s been awry for a LONG TIME —and decide I don’t want to go through that for a LONG TIME.

However, looking back on it all, had I followed the following advice I am about to give you here, I would have been just fine!

The Moral of the Story

In short: Bring on the coconut water, sea salt and Ultima powder! (hydration and electrolytes)

The good news? Yup, you (or I) don’t have to turn to just Gatorade to get these electrolytes.

Don’t let my colonoscopy prep story scare you, but INSTEAD use it to encourage you in HOW to prep for your colonoscopy holistically—especially if you are looking for a Paleo or AIP-friendly approach to doing so. 

Holistic Colonoscopy Prep in 3 Steps—Paleo & AIP Friendly

Step 1: Begin Eating Easy-to-Digest Foods 1-3 Days Before Your Prep Day

This step is not ESSENTIAL, but most folks don’t complain when they DO eat with “easy digestion” in mind 1-3 days leading up to the Colonoscopy Prep Day.

Essentially, this means, avoiding some harder to digest foods like: 

• Nuts & Seeds
• Raw Veggies & Raw Fruits
• Breads, Crusts, Crackers & other Grains/Glutenous Foods
• Pork (slower digesting protein)

Aim to eat:

• Smoothies
• Bananas, cooked apples or pears/apple sauce
• Cooked, sautéed and steamed veggies (cauliflower mash, steamed broccoli, sautéed greens, etc.) 
• Starchy tubers (cooked and cooled)
• Shredded and flaky meats and fish
• Pastured eggs (if you tolerate eggs)
• Healthy fats (avocados, ghee, butter, coconut butter, etc.)

Some directions will tell you to “AVOID” meats, coconut, avocado and leafy greens, but I found by prepping these well, I had no issues personally with keeping to my usual diet.

Step 2: Stock Up on These Goods & Prep Any Foods You Need

Hit the store a day or two before your prep to ensure you’ve got the goods you need.

Grocery List

• Coconut Water
• Vital Proteins Collagen Protein or Equip Protein Powder  
• Cold Pressed Green Juice
• Ultima Lemon Electrolyte Powder  
• Bone Broth  
• Gelatin & Fresh-Squeezed Juice (NO red, blue or purple)—to make “Jell-O” or popsicles
• Sea Salt (add liberally to your broths and juices)

Foods you love for your Post-Colonoscopy meals since you’ll be taking it easy that day. Some ideas:

• Green Smoothie: Coconut Milk, 1/2 Banana, 1 Scoop Protein, Greens, 1/2 Avocado
• Shredded Chicken, Sweet Potato, Greens, Coconut Butter
• Canned Wild Salmon, White Sweet Potato with Ghee, Asparagus
• Ground Turkey (sausage), Butternut Hash, Steamed Broccoli
• Pastured Eggs (scrambled), Mushrooms, Avocado, Spaghetti Squash
• Meatloaf Muffin, Cauliflower Mash
• AIP Pumpkin Muffin with Coconut Butter, Chicken Apple Sausage
• Chicken & Veggie Bone Broth Soup 

After your grocery run, take an hour or so to prep a few goodies to have on hand for your “Prep Day.” Here are some ideas:

Holistic Recipes for Colonoscopy Prep Day 

• Easy Paleo Jell-O by Wellness Mama
• Homemade Popsicles-AIP, Paleo
  • • Golden Milk Popsicles by My Heart Beets
    • The Ultimate Coconut Popsicle by Coconut Mama
• Bone Broth Soup by Phoenix Helix
• Green Juice by Stupid Easy Paleo  

Step 3: Eat & Drink THIS on Colonoscopy Prep Day

Technically, you are told to stick to liquids only on prep day. In my personal experience however, I ate my typical breakfast of turkey sausage, avocado, pan fried greens and roasted carrots before 9 a.m. on my prep day—and am glad I did because I don’t think I would have made it.

The good thing? I was fully clear by that time and prepped for my 7:00 am procedure. 

Here’s a sample idea of what to eat in the 24-hours leading up to the procedure.

8:30 a.m, (20-24 hours before): Eat a balanced real-foods meal 

12 p.m,: 8-12 oz. Coconut Water or Lite Coconut Milk with Collagen/Protein Powder; Green Juice
Prep: Take Ducolax Tablets

1 p.m.: Begin Miralax Prep in Water with Ultima Powder. Drink 8 oz. of the prepared prep

mixture every 15 minutes for a total of 32 oz. (HALF OF PREP MIXTURE). Add a pinch of sea salt to your mix.

3 p.m.: 16-20 oz. Bone Broth with Collagen & Sea Salt, Gelatin “Jell-O” or Popsicles (made with Green Juice)

4 p.m.: Take 2 Ducolax Tablets with some Coconut Water & Sea Salt

5 p.m. Prep #2: Drink 8 oz. of the prepared prep mixture in Ultima every 15 minutes until the last 32 oz. are finished. Add a pinch of Sea Salt to your mix. 

6 or 7 p.m.: 16-20 oz. Bone Broth with Collagen & Sea Salt, “Jell-O” or Popsicles

9:30 or 10 p.m.:Ultima Powder in Water or more Jell-O or Bone Broth if “hungry”

Aim to “eat” every 2-3 hours, and drink liquids with electrolytes throughout the day. You will be “liquid full,” but to keep hunger at bay, incorporate collagen and protein via broth or powder in the day. 

Bonus: Day of the Colonoscopy 

You can’t eat or drink anything (except maybe suck on some ice chips), the day OF the colonoscopy (at least 2-4 hours before the procedure) so your food doesn’t mess with the anesthesia. 

That said, I KNEW I was pretty hungry going into my colonoscopy, so went ahead an prepared my post-procedure meal—one of my faves:

Post-Colonoscopy Meal

• Ground Turkey Patty with smashed Avocado
• Roasted Rainbow Carrots
• Pan-Sauteed Greens in Coconut Oil

—My doc said I could go back to eating regular foods as tolerated, and I was able to tolerate this just fine. 

As a back up, I kept a Banana with Coconut Butter, Green Juice and simple Beef Isolate Protein Powder to mix up on hand IN CASE I couldn’t stomach food…but I was golden (and never as happy to eat again as I was after everything was said and done).

The End

Voila! 

Before you know it, your colonoscopy will come and go, and you’ll be back to your norm—doing what you love to do. 

My GREATEST colonoscopy “mishap” was NOT drinking enough electrolytes during the day (since I thought water could replace Gatorade). Had I ensured I got my electrolytes in through coconut water and more holistic powders (like Ultima), I believe my experience would have been a breeze!

After the procedure, I slept for about 2-3 hours on the couch at home after eating—so thankful to be well-fed—and then popped up, ready to start the day!

While I did take the day off from my usual routine (driving, gym, etc.), I did go to town with spring cleaning my apartment, stretching at home with my own yoga practice and working on my latest book outside in the beautiful spring sunshine. 

You will be JUST FINE and live to tell about it…just don’t forget to hydrate 🙂 

The post How to Prep for a Colonoscopy Naturally? appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/hormones-metabolism/how-to-prep-for-a-colonoscopy-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

Warning: 10 Popular Healthy Foods That Can Cause Constipation

Do you eat healthy foods but still find you feel constipated or bloated? “Constipation foods” don’t have to mean you eat pizza or ice cream to feel the side effects. Here are 10 constipation foods that are healthy for many people…but may not be healthy for your body (right now).

HEALTHY FOODS CAN CAUSE CONSTIPATION: WHAT GIVES?!

You do your best to eat “clean” and love how real healthy foods make you feel….most of the time. For some reason, despite eating healthy, you STILL experience constipation or bloating fairly regularly. In fact, you experience it often enough, that you figure your constipation or bloating is normal.

News flash: Constipation and bloating is not normal—at least they don’t have to be.

Constipation and bloating are your body’s way of telling you “something is up.” Something in your food, your lifestyle or your gut is not right, and consequently, your digestion is thrown off. 

Here are 10 common healthy foods that cause constipation—and what to do to get to the borrow of why you can’t go #2 or feel bloated more often than you’d like. 

1. Nuts

“Nut gut” is real—that feeling of hard feces in your gut, or a bloated belly post almond butter snack time. In essence, nuts are one of nature’s natural healthy foods, however, all nuts contain a protective shell composed of lectins and phytates—chemical compounds actually known as “anti-nutrients.” These anti-nutrients not only are difficult for your digestive enzymes to break down in your belly, but they also bind to other nutrients in other healthy foods you eat to prevent you from absorbing them too.

While soaking and sprouting raw nuts and nut butters and prove helpful, most commercial nuts are not sold this way. In addition, many nut milks on shelves like almond milks contain tons of other gums, carrageenan and fillers that also inhibit maximal absorption and mess with digestion.

Nut Hack:

Soak nuts in waterer 24 hours, drain and dry before consuming. Opt for raw nut butters and sunflower seed butters.

2. Yogurt

Dairy in general is more difficult for the human gut to break down, primarily because most humans do not contain an ample amount of lactase (enzyme necessary to break down lactose in milk products)—yogurt products included. Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy (NIH, 2018). While yogurt and hard cheeses generally contain LESS lactose than other dairy products like milk and soft cheeses, this difference is still small.

Couple this with the fact that most yogurt products sold on shelves are commercially processed, pasteurized, highly heated versions of the “real thing,” and many yogurts are missing out on other natural enzymes that can help your gut better digest them, as well as contain sugars, sweeteners, gums, artificial coloring and other additives.

Yogurt Hack:

Opt for grass-fed full fat raw yogurt, natural coconut yogurt (no sugars, additives) and raw goat’s milk yogurt. 

3. Cassava Flour

A common substitute in gluten-free products, often sometimes called “tapioca.” Cassava flour or tapioca starch are derived from the cassava root plan—a natural prebiotic fiber that is associated with constipation, bloating and gas in some (particularly if you have bacterial overgrowth). Since gut bacteria thrive and feast upon fiber, if you already have an unhealthy amount of bad bacteria in your gut, dysbiosis or SIBO, then cassava flour will probably impact you more. Since cassava flour is also not cooked prior to eating (like roasting vegetables), it is also more difficult to digest. Hello constipation, bloating and gas!

Cassava Hack:

Coconut flour and arrowroot starch are generally better tolerated by most people. 

4. Chicken Breast or Ground Turkey

Despite the “meat causes cancer” scares of mainstream nutrition advice, the “biggest” scare about meat, like chicken and turkey, is none of these things, but instead: Constipation. Chicken breast and ground turkey are generally leaner versions of meat and when you don’t have enough healthy fat or fiber to digest your healthy foods together, some people can run into constipation issues.

The same thing can be said about any higher amounts of protein we eat, without balancing out carbohydrates and healthy fats. Since proteins are generally dryer healthy foods and require plenty of HCL (hydrochloric acid) in your stomach to break them down, when we eat a lower fat and lower carb diet (often the case on a “clean eating” diet), opting for egg white omelets, lean chicken breast and protein shakes as the base of our meals, “constipation issues” are a given. 

Chicken & Turkey Hack:

Take 1 tbsp Apple Cider Vinegar or 2 HCL tablets with protein-based meals; and balance out meals with enough cooked veggies and leafy greens, and healthy fats (avocados, ghee, grass-fed butter, olive oil, etc.)

5. Egg Whites

Egg whites contain a protein called albumin that many human guts, like lactose, find difficult to digest. In fact, albumin often triggers an allergic response in the body that includes symptoms such as: itchy and watery eyes, hives, rashes, redness and swelling of the skin, stomach cramps, diarrhea, and yes, constipation. 

Egg Whites Hack:

Eat the yolks! Opt for pastured eggs and strain out the yolk from the eggs for your morning scramble. Pastured eggs in general are the “gold standard” for the best eggs in town, as they are eggs from chickens that were raised in their natural environment. Experiment with eating whole, top quality eggs as well to see if you feel and taste the difference. 

6. Quinoa

Quinoa, like other grains (rice, oats, barley) is a top cross-contaminating food with gluten. Even if you are on a gluten free diet, or do your best to avoid refined breads, pastas and other grain based products, quinoa can be equally difficult to digest. Similar to other grains and nuts as well, quinoa stems from the seed family and contains lectins and phytates on its outer shell that inhibit absorption and optimal digestion of other nutrients, as well as is generally more difficult to break down in your gut. 

Quinoa Hack:

Like nuts and other grains, soak quinoa in a bowl of water overnight and strain before cooking. Also eat in small incremental amounts (not daily) to see if digestion improves, or substitute with other more digestible starches like plantains, cooked and cooled sweet potatoes/potatoes, winter squashes and cooked carrots. 

7. Brussels Sprouts

Brussels sprouts are part of a special class of carbohydrates called FODMAPS that contain sugars and starches that are difficult for some human guts to digest, particularly if you have bacterial overgrowth or underlying gut issues already. Other “healthy” foods included in the FODMAP family include broccoli, cauliflower, asparagus, coconut, avocados, apples, beans, and high amounts of fruit eaten in a day.

Brussels Sprouts Hack:

Pan roast and fry REALLY well in coconut oil or ghee on the stovetop, or replace with less cruciferous veggies, like cooked/sauteed dark leafy greens, zucchini and yellow squash, winter squashes, roasted carrots, cucumber, celery, parsnips, potatoes/sweet potatoes, snow peas and fermented veggies. 

8. Stevia

It may be touted as a “natural sweetener” but stevia still has its bloating and constipation causing ways. Unfortunately, most versions of stevia on shelves in store are NOT the same thing as the most natural version (“Reb A”). Those are often highly heated, processed or synthesized with other ingredients and fillers.

Research is still being conducted to assess the long term side effects of stevia, but preliminary research has found that stevia does further trigger bacterial overgrowth in the human bowel (Denina et al, 2014). And if it is mixed with other synthesized sweeteners (aspartame, surculose, etc.) in products like Truvia, the results are not pretty—constipation and bloating included. 

Stevia Hack:

Sweeten healthy foods naturally with a hint of raw honey or pure maple syrup. Consume in SMALL amounts. Opt for products without artificial sweeteners included (monk fruit from raw cucumber may be an exception).  

9. Raw Salads

Salads are a go-to staple for many people, especially at lunch. However, lots of raw veggies in a setting may not do body good. Veggies in general are NOT  a bad thing, but too much of a good thing is not a good thing. Lots of raw veggies at once, containing lots of fibers and raw materials that require some hardcore digestive juices, don’t do a body good.

In addition, many people neglect adding enough adequate fat to their salads. Some would opt for fat-free dressings or dry green salads, without adding on the essential oils and fats to lubricate the digestive tract and help things flow smoothly. 

Raw Salads Hack:

Eat cooked salads. Consider sauteeting your leafy greens the night before. Eat it cold, topped with toppings of choice—including a colorful veggie (like cold sweet potatoes, butternut squash, roasted beets, roasted peppers or carrots), salmon or chicken. You can also put healthy fat (avocado, avocado mayo or coconut flakes). Add a splash of apple cider vinegar or lemon juice for an extra boost to digestion. 

10. Green Juice & Smoothies

Green juice and smoothies are like “water” in healthy eating world—essential, right? Except when your tummy cramps, bloats or constipates shortly after sipping up. This can happen for several reasons—for one, smoothies and juices are easy to drink FAST.  Also, they contain LOTS of veggie load in a small amount. 5-minutes later, and you’ve consumed 2 servings of leafy greens, a cucumber, an apple, celery stalks and parsley all in one setting! Green juices (and other juices in general) extract fiber from their processing, leaving the veggies—without the fiber—to help move things along.

Some blends can also contain LOTS of sugar from several servings of fruit. This is a lot for any body to digest at once. Lastly, smoothies are EASY to inhale—and “drink” air with them, causing bloating and/or constipation with digestive distress. 

Green Juice & Smoothie Hack:

Drink slowly (don’t consume over the course of 15-20 minutes, as opposed to 5 minutes). Opt for ONE fruit in your blends—not 2-4. Chew your healthy foods at meals as much as possible and consume a juice or smoothie as a snack sip if you need some fuel between instead. 

The post Warning: 10 Popular Healthy Foods That Can Cause Constipation appeared first on Meet Dr. Lauryn.

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The Best Probiotic to Buy: 8 Essentials

Are you having problems picking the best probiotic for you? Here’s the complete guide to get it right!

You’ve probably heard that “probiotics are good for you.” After all, it seems like everyone, from Dr. Axe and Dr. Oz, to yogurt commercials, Cosmo magazine and even your primary care doc is talking about them.

In fact, over the past 10 years alone, the probiotic trend has witnessed over a 300% growth in sales, and kombucha bottles that one were hidden alongside sweet tea and sparkling water, now take up entire drink case walls at Whole Foods Market.

But, pop question: What exactly are probiotics?

Answer: essential healthy strains of gut bacteria that mimic the healthy gut bacteria that should be in your gut…but often are not.

Why Your Gut is Important

A healthy gut equals a healthier you. And healthier gut bugs (bacteria)—and lots of different types of them—equal a healthier gut.

Think of your digestive tract as the foundation of a house, and your gut bacteria as nails, sturdy wood, windows, doors and everything else that makes your house livable, or “healthy.” Your digestive tract is responsible for absorbing EVERY single nutrient you eat, as well as filtering out every single toxin you come in contact with, throughout your life. 

Your gut determines whether or not your body’s cells and organs get fed and nourished to function, as well as keeps all body processes working in tip top shape. Your gut bacteria as what drive your body’s digestive system, helping it do its job—stay free from infection, and digest and absorb your nutrients properly. 

Probiotics 101

Probiotics are healthy gut bacteria, found in supplements and fermented foods that can be taken or eaten to give your gut and body an extra oomph of “gut love” support.

Although the word “bacteria” may sound like a bad or icky thing, gut bacteria are an essential component to all human life and health. 

Every human body is comprised of more than 100 trillion gut bacteria—10 times the amount of cells in your body. These gut bacteria influence the health of every body system and function.

In an ideal (healthy) world, most of your gut bacteria are healthy, vibrant and strong. However, if you experience health imbalances, theres a good chance some of this gut bacteria is unhealthy, infected, decreased or overgrown.

Gut Bacteria’s Role in Weight Gain, Acne, Allergies & More

Countless research shows that unhealthy or imbalanced gut bacteria is directly linked to a variety of health conditions (1), including:

• Diabetes
• Anxiety
• Allergies
• Autoimmune Disease
• Thyroid Disorders
• Headaches
• ADHD
• Heart Disease
• Unwanted Weight Gain
• Hormone Imbalances (PMS, infertility, PCOS)
• Osteoporosis
• Depression

• Anxiety
• Diarrhea
• Constipation
• Leaky gut syndrome
• Irritable bowel syndrome
• Fatigue
• Autism
• Parkinson’s Disease
• Cancer
• Rheumatoid Arthritis
• Mood Swings
• Brain Fog

 

—And just about every other chronic condition or disease you can think of!

How Your Gut Bacteria Gets Unhealthy

A variety of stressors wreak havoc on the balance (yin-yang) of your gut health. Like a wasp nest, if your body undergoes too much stress to handle at once, or stressors linger over time (like eating processed foods for years), then that wasp nest gets unhappy—and the gut bacteria become imbalanced or unhealthy. 

Common triggers that stir your gut’s “wasp nest” include:

• Low veggie intake
• Nutrient deficiencies (low protein, low carb and/or low fat diet)
• Inflammatory foods (grains, nuts, dairy, sugar, sweeteners, processed foods)
• Eating lots of bars, shakes and packaged foods
• Lack of sleep
• Not chewing your food well and eating in a hurry/on the go

• Eating out ALOT (industrial seed oils)
• Poor food hygiene (not washing your food or hands before meal prep, eating old food)
• Sedentary lifestyles OR overtraining
• Circadian rhythm dysfunction
• Tap water
• Toxin-laden skin care, beauty, hygiene and cleaning products
• Plastics & BPA ingestion
• Heavy metals exposure (in fish, teeth fillings, metal retainers/braces, etc.). 

 

What to Do About It: 5 Daily Gut Habits

Love your gut by establishing a healthy gut routine for baseline gut maintenance…. the best probiotics included. 

Just like you brush your teeth every day to maintain healthy teeth and shower most days to maintain a clean body, daily gut-health habits are essential for maintaining a healthy gut. 

My top 5 Daily Gut Habits include:

• 1. Water. Drink half your bodyweight in ounces of water
  2. Apple Cider Vinegar. Add 1 tbsp apple cider vinegar to 2-4 oz. of water with meals
  3. Probiotic & Prebiotic. Take a daily soil-based probiotic and prebiotic fiber, along with eating fermented foods and prebiotic foods. 
  4. Variety. Eat variety and lots of color (even on a limited diet, don’t eat the same things every day)
  5. Soothe. Sip a daily cup of herbal tea and/or bone broth. Bonus: Add in a gut-lining and repair support, such as L-Glutamine, colostrum or collagen.

Bonus: 

In addition, beyond just managing daily gut health, it is highly beneficial to also complete some basic gut testing to address any other underlying gut issues that won’t just go away with probiotics alone (things like SIBO, IBS, leaky gut, etc.).

Like a regular health check up at your doctor’s office for your vital signs and bloodwork, comprehensive gut health testing can give you a clear picture into what is going on “under the hood” and the health of your gut bacteria in general. 

How to Buy the Best Probiotic

Now that you know why probiotics are GOOD for you, which probiotic should you choose?!

Here are 6 essentials you should know to buy the best probiotic for you…

Buy the Best Probiotic for You: 6 Essentials to Know

#1: Buyer Beware: 95% of Probiotic Supplements Don’t Contain the Probiotics They Claim 

It’s been speculated, that upwards of 95% of probiotics sold on shelves do NOT contain the probiotics they claim. 

Why? Temperature plays a role in the stability of probiotics. Poor processing and manufacturing practices, hot shipping conditions on 18-wheelers and improper storage of probiotics in supplement form can wreak havoc on the cultures inside the capsules. 

This is especially true for lactobacillus and bifidobacteria probiotic strains, that are particularly sensitive to heat, processing and even digestion. For instance, an investigative review of probiotics in mainstream yogurts (claiming to be “good sources of probiotics”) found that none of the yogurts actually contained probiotics at all (2)—due to the manufacturing process, followed by cooling process. And even if probiotics are found in the supplement or foods, many probiotic supplements do not survive the heat and acids produced during digestion (especially in the absence of prebiotic fiber—essential fiber to help probiotics “stick” in your gut and make it to your large intestine, where the majority of gut bacteria reside).

For MOST supplements (particularly lactobacilli and bifidobacteria), high heat can degrade the liveliness of these organisms. Even under ideal storage conditions, the number of probiotics will slowly decline as months go on. For example, a typical number is a drop of 5% per month when stored in a refrigerator after opening. The exception? Soil based organisms—shelf stable supplements containing bacteria that mimic the same bacteria found in nutrient-rich soil and foods that humans consumed and thrived upon for years (before the Agricultural and Industrial Revolutions of food processing). 

The Bottom Line: Although a probiotic label may claim that there are certain amounts or types of bacteria in the supplement, many probiotics are rarely if ever tested after production by manufacturers—meaning what started out as 100 billion strains of lactobacillus bacteria, may only end up as 5 billion strains by the time it hits shelves—and many do not survive high heat. 

Q. So Which Probiotic Supplements are Quality?!

 To benefit from the best probiotics and promote longevity of your probiotics opt for supplements containing:

• Soil-Based Organisms with strains within the 6-10 billion range (as most of these are well-tolerated by most people). Look for names and strains such as: 
  Bacillus clausi
  Bacillus subtilis
  Bacillus coagulans
  Baciullus Bifidus
  Bacillus IndicusBacillus licheniformis
  Saccharomyces boulardii
  E. coli Nissle 1917
• Quality refrigerated lactobacilli and Bifidobacterium strains of probiotics (see list below) 

#2. You Get What You Pay For

Are probiotics a waste of money?! Nope. But, as mentioned in point #1, investing in quality probiotics is essential.  No, you don’t have to pay $100 for “quality,” but in today’s market good probiotic will typically run anywhere between $30-$80. Chances are that $10 generic probiotic from Whole Foods, or fat free yogurt labeled “good source of probiotics” is basically all hype. 

See the rest of this article to shop smart for your probiotics, but a good general rule of thumb to:

• • Spend the majority of your probiotic supplement money on Soil Based Organisms in supplement form (the most stable probiotics on shelves)
  • Purchase select amounts of lactobacilli and bifidobacteria from reputable manufactures with high-quality standards (see list below)
  • Incorporate real food probiotics and prebiotics in the form of fermented foods (sauerkraut, pickled veggies, full fat grass fed yogurt and kefir, limited low-sugar kombucha, and prebiotic fibers) into your daily diet

#3. There are 4 Main Types of Probiotic Bacteria & You Need Them All

Just like there are different types of phones you can buy different types of makeup you can buy (blush, powder, eyeshadow), there are different types of probiotic bacteria that all operate as gut bacteria (just like makeup helps makeup your face), but these bacteria have some distinct characteristics, purposes and differences. The 4 main types of probiotics include:

• • Soil Based Organisms
  • Lactobacilli (Lactobacillus acidophilus and Lactobacillus GG) 
  • Bifidobacteria
  • Some healthy yeasts (like Saccharomyces boulardii)

Each type serves a unique purpose and we need a mix of all of them for a healthy gut microbiome—both in foods and supplements.

#4. Mix it Up: Not All Probiotic Strains Are Equal

Within the 4 main classes of probiotics (lactobacilli, bifidobacteria, soil-based organisms and yeasts), there are also hundreds of different strains of probiotics (just like there are hundreds of different brands of makeup—Clinique blush, MAC blush, Bobbi Brown blush, etc.). In fact, the human body contains 500 different strains of probiotic bacteria (such as Lactobacillus acidophilus, Lactobacillus Rhamnosus, Lactobacillus Plantarum, Bifidobacterium Infantis, Bifidobacterium Bidifum, etc.).  

Each type of probiotic strain has particular effectiveness and potency, especially depending on your personal gut profile overall.

For example, a specific kind of Lactobacillus, like Lactobacillus acidophilus, may help  you prevent an illness, but that doesn’t necessarily mean that another kind of Lactobacillus, like Lactobacillus plantarum, would have the same effect, or that any of the Bifidobacterium probiotics would do the same thing. Another person may have an overgrowth of Lactobacillus acidophilus, and experiencing symptoms of SIBO (bloating, gas, constipation), whereas another person may have no Lactobacillus acidophilus at all, and suffering from autoimmunity and fatigue. 

In short: not all probiotics are created equal and incorporating a variety of types AND strains of probiotics is essential.

#5. You Need Pre-biotics & Postbiotics to Make Your Probiotics Stick

Common Myth: For a long time, we’ve thought that taking probiotics is like putting gas into your car tank—you fill it up and there’s more gas. But it doesn’t work that way.  Instead, probiotics only serve as “maintainers” or gatekeepers of the “good” gut bacteria that you have ALREADY in your body—but they don’t produce more. And once you take them, they can be GONE in a matter of hours, UNLESS your have pre-biotics and post-biotics support!

Pre-biotics are starches and fibers (found in supplements and some foods like green-tipped bananas, plantains, cooked and cooled sweet potatoes and squashes, onions, and leeks)—that serve as food for your probiotics. In fact, pre-biotics are arguably MORE important and necessary than probiotics because they HELP your probiotics STICK AROUND and increase probiotic counts in your gut. (i.e. Pre-biotics feed your probiotics).

In addition, post-biotics (also known as “short chain fatty acids”) are the extra 1-2 punch to help you get the biggest bang for your probiotic buck! Short chain fatty acids, like butyrate, are the “gifts that keep on giving” to your gut, long after your probiotic and prebiotic foods and supplements have been digested. Healthy gut bacteria produce “short chain fatty acids” that help maintain overall gut balance in your gut as a whole (not too many of any one strain of bacteria). Unfortunately, since many folks have unhealthy or imbalanced gut bacteria to begin with (approximately 3 in 4 people have “gut issues”), short chain fatty acids also are reduced. The result? Without short-chain fatty acids, you may continue to experience imbalances in your gut bacteria. 

The Bottom Line: Pre-biotics and post-biotics (short-chain fatty acids) help multiply your probiotics so you CAN increase YOU beneficial bacteria over time. (See recommendations below).

#6. If You Feel Sick, You May Have Other Gut Problems…

Probiotics make you break out or feel nauseas? If these symptoms continue longer than 7-14 days after starting a new probiotic, it may indicate you have other gut issues going on (such as bacterial overgrowth, parasites, leaky gut, etc.), OR you ALREADY have enough of the strains of probiotics you are taking.

“Healing reactions” are normal for many folks when first starting a probiotic (such as skin breakouts, loose stools, rashes, etc.) and can be a sign that your gut bacteria are getting “stirred up” (especially if you’ve had imbalances for some time). 

However, if these reactions linger longer than a week or two, it’s vital to consider what else is going on under the hood. 

The Bottom Line: If your probiotics are making you sick, consider getting a gut test completed or working with a practitioner to help you problem solve root issues going on. 

Best Probiotic Recommendations

1. Soil Based Organisms 

• Megaspore Probiotic  
• Seed Daily Synbiotic  
• Primal Probiotic
• Garden of Life Primal Defense Ultra (not good for SIBO or bloating)  

2. Lactic Acid Bacteria 

• Klaire Labs Therabiotic (best general overall probiotic)  
• Ideal Bowel Support (best for constipation)  
• VSL #3 (best for loose stools)  
• Elixa Probiotic

3. Prebiotics

• Glucomannan
• Partially Hydrolyzed Guar Gum  

4. Short Chain Fatty Acids

• Enterovite by Apex Energetics**
• Sodium-Potassium Butyrate by Body Bio

5. Fermented Foods

• Fermented Veggies (carrots, beets, cucumber relish, dill pickles, etc.)
• Pickled Veggies (no added sugar or additives)
• Fermented Salsa
• Fermented Horseradish
• Goat’s Milk Yogurt & Kefir

• Coconut Kefir
• Water Kefir
• Coconut Yogurt (no additives)
• Low-Sugar Kombucha (5-6 grams per serving)
• Beet Kvass
• Kimchi

 

6. Prebiotic Foods

• Asparagus (al-dente)
• Coconut Flour
• Cooked & cooled potatoes/sweet potatoes and squashes
• Cooked and cooled Jasmine white rice & lentils
• Garlic
• Green tipped plantains/bananas

• Jerusalem Artichoke
• Onions
• Mushrooms (reishi, shiitake and maitake)
• Nutritional Yeast
• Potato Starch or Plantain Starch
• Seaweed/Algae (Beta-glucan, or 𝛽-glucan—a soluble fiber)

 

**Contact us to place an order for practitioner grade supplements, not found on the web. 

Probiotic Protocol

For basic daily gut maintenance, a healthy daily protocol includes:

• Pre-breakfast:

1 Soil Based Organism Probiotic

• Breakfast

Short Chain Fatty Acids

• Lunch

Short Chain Fatty Acids 

• Dinner

Prebiotic Supplement

• Post-Dinner

1 Soil Based Organism Probiotic

Bonus: Eat 1-2 fermented foods and 1-2 prebiotic foods daily

*Health Disclaimer: By reading and/or using this information you acknowledge you are responsible for your own health and decisions. Consult your healthcare practitioner for your specific health needs. 

Resources:

1. Markowiak, Paulina; Śliżewska, Katarzyna.(2017). Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients, 9(9), 1021. doi:10.3390/nu9091021;  

2. Scourboutakos, M., Franco-Arellano, B., Murphy, S., Norsen, S., Comelli, E., & L’Abbé, M. (2017). Mismatch between Probiotic Benefits in Trials versus Food Products. Nutrients, 9(4), 400. MDPI AG. Retrieved from

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https://drlauryn.com/gut-health/best-probiotic-to-buy-8-essentials/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/