As a functional nutrition health coach I work with clients in a holistic framework of sustainable health. Sustainable health is a holistic state of physical, mental and social well-being, not merely the absence of disease or infirmity. My work is guided, informed and in partnership with the unique individuals I seek to serve, those looking to empower themselves naturally in an ever increasing sick and unnatural world.

1.Prioritize Sleep:

Adequate sleep is crucial for a vibrant and energetic life. Aim to go to bed early enough to wake up naturally before your alarm goes off.

Listen to your body's signals for when it's time to sleep, possibly as early as 8:30 pm. Practice good sleep hygiene by avoiding screens and stressful activities before bed. Be mindful of caffeine intake, as consuming it after noon can affect the quality of your sleep.

2.Take Time to Play Seriously.

Many of us approach life as if there's a grand reward waiting for us at the end for working long hours and completing endless tasks on our work-related to-do lists. However, there isn't! Instead, we may end up with regrets and missed chances. Imagine having a daily play list that is just as important – or even more important – than the work list. Embrace life, laughter, and play.

Relax, have fun, and nurture joy. Opt for rejuvenating activities during your leisure time instead of defaulting to mindless TV every night. Remember when we were all about 4 years old, finding wonder and play in everything? Rediscover what brings you joy now, and prioritize it in your schedule.

3.Your Skin is like a Big Mouth. Avoid exposing it to toxins.

Think about this - whatever you apply to your skin can enter your body. It's wise to only use products on your skin that you would feel comfortable eating. Let that sink in for a moment. When selecting beauty and personal care items, keep this in mind. Also, consider skipping fabric softeners and dryer sheets, as they reintroduce toxins to your clothes after washing. These simple changes can significantly benefit your overall health.

4.Eat Real Food, not “edible food-like substances” (M. Pollan). Most of us wouldn’t buy crap gasoline for our cars just because it was cheap and convenient. So why do we settle for fueling our magnificent bodies with crap food? At least 90% of the time, choose to eat exclusively foods you enjoy and that your great-grandmother could have eaten when she was growing up 100+ years ago. Whole, natural unrefined foods, and beverages. Vegetables, Proteins, Fruits, Legumes, Nuts/Seeds... Avoid the huge array of chemical flavorings, preservatives, colors, sweeteners, texture agents, hormones, toxins, and cheap ingredients in food – it is not fueling your body to heal or be at its best (think energy, mental clarity, pain-free, clear skin, smooth digestion, good sex drive, resilient good mood). This isn’t just pretty language for a headline; it’s biochemical truth.

5.Prioritize Fresh Air Every Day

Even in cold or rainy weather, ensure you get fresh air daily. Indoor air can become polluted from textiles, chemicals, and building materials, especially in colder months. Avoid using air fresheners containing artificial scents to prevent inhaling toxins. Take a brief 4-minute walk outside, even if just around the block or to the parking lot and back. Leave your phone indoors while outside and focus on the horizon to appreciate nature.

Practice deep belly breaths with slow exhales through the nostrils. Maintain good posture without your phone, activating the parasympathetic nervous system for relaxation, digestion, and overall well-being.

6.Consume Organic Food Whenever Possible and Affordable.

Given the harmful effects of pesticides and herbicides as endocrine disruptors, leading to imbalances in hormone levels and contributing to estrogen-related cancers in both men (prostate) and women (breast/uterine), it's crucial to prioritize organic food. These chemicals can also promote weight gain. Opt for local, pesticide-free produce whenever feasible, as not all small farmers can afford organic certification. For guidance, refer to the Environmental Working Group's annual Dirty Dozen and Clean Fifteen lists to make informed shopping choices (www.ewg.org).

7. Stop "Shoulding" on Yourself

You are an extraordinary child of the universe – perfect in every way. Embrace this reality. Instead of being overly critical of yourself and causing unnecessary stress, acknowledge your true essence. Recognize your genuine self and what truly brings you joy and fulfillment. How can you start honoring yourself right now in a small way? Focus on activities that are enjoyable and fulfilling. Let go of words like "Should," "Must," and "Have-to," and opt for "Choose" instead. Allow yourself the flexibility to change your mind if needed. Embrace your authenticity. Dedicate time to a spiritual practice that helps you shed societal and familial expectations, reconnecting you with your true self. This practice may seem detached from physical health, but it can be incredibly impactful.

8. Stay hydrated by drinking ample amounts of clean, plain water daily.

Understand the quality of your tap water by referring to local town source data and even conducting your own tests if possible.

Consider investing in a water filter for both drinking and shower water to remove various toxins beyond chlorine and fluoride that are often present in regular municipal drinking water.

Be cautious of fluoridated water, which is common in the US, as it may have adverse effects. While fluoride can kill mouth bacteria and aid in calcium uptake in bones, it could potentially lead to issues such as low thyroid function, pineal gland calcification (linked to insomnia), and reduced IQ in children.

To support your dental and bone health, consider incorporating Vitamin K2, magnesium, and a high-quality multi-herb/xylitol/hydroxyapatite toothpaste into your routine.

9.Pay attention to the oils that you use, as they are a staple in your meals. Avoid cooking with low-quality, highly refined vegetable oils that come in bottles. Opt for pressed, preferably cold-pressed, vegetable oils like coconut, avocado, and olive. When dining out, be aware that restaurants often use highly refined and potentially rancid oils, so be cautious about increasing your consumption by using them at home.

10. Monitor Key Wellness Indicators

Being well-informed is key to overall well-being.Some markers may not be part of your regular check-ups but can often be easily obtained from local labs. Advocate for your right to understand your body and take proactive steps to optimize your health.

Specific Markers to Check:

• Vitamin D: Maintain levels ideally between 40-60 ng/ml to support a robust and balanced immune system.

• RBC Magnesium: Aim for levels in the upper third of the normal range.

• HbA1c: Target a level of 5.2% or lower, as carbohydrate tolerance varies based on genetics, lifestyle, stress, and diet.

• C-Peptide or Fasting Insulin: Useful for detecting early signs of Insulin Resistance before progressing to pre-diabetes or diabetes.

• Triglycerides: Aim for levels between 50-100mg/dl.

   

11.Foods made with refined grain flours should only make up 10% of your diet, not the majority. This includes gluten-free options. There is a concerning rise in insulin resistance, leading to Metabolic Syndrome and Type 2 Diabetes. The progression of these diseases is often triggered or worsened by diet. It's crucial to remember that refined grain flours, much like sugars, impact the body significantly. Despite our focus on reducing sugars, we tend to overlook the sugar-like effects of refined grain flours. Additionally, many of us are not sufficiently active to offset the glycemic impact of these foods.

12. Join Something Greater than Yourself for an Enriching Life

Engage in activities that bring deep inspiration and purpose to your life instead of dwelling excessively on personal concerns, which can lead to feelings of depression or monotony.

Discover a cause or a way to share your unique talents, experiences, and skills that resonate deeply with you, even if it might not be significant to others around you.

Regularly contribute in a manner that brings you fulfillment, a sense of usefulness, and connection to the greater beauty of existence. If you're unsure where to begin, try starting a Gratitude Journaling routine. Dedicate 5-10 minutes each morning or before bed to jot down three specific things you appreciate in that moment. Avoid generic entries like "family" or "job," and instead describe a person, place, or event in detail. Writing it out can make the gratitude more tangible. Embracing that feeling of gratitude can have genuine healing effects, partly by triggering the parasympathetic nervous system.