How to be Successful in Achieving your Heath and Wellness Goals

How to be Successful in Achieving your Heath and Wellness Goals

Hello Everyone welcome to Regenerate You™, I’m Dr. Nirvana!

On today’s episode, I had the pleasure of interviewing Dr. Jason Jones who is a board-certified Chiropractor.  He graduated from Palmer College of Chiropractic in 2000 with a BS Degree in Athletic Training from Troy State University and is also a Certified Health Coach – IIN (Institute for Integrative Nutrition).
He believes that a Physician should never stop learning so that they may serve their community to the best of their ability & this is why I wanted to interview him, because has created something I called his “golden goals” to mastering your mindset for anything in life…and it applies to health and wellness goals as well!

His techniques are so simple that anyone can incorporate them into their daily routines. I’m so happy to have had the opportunity to speak with Dr. Jones about this topic, so that you can learn how to achieve success in anything that you choose to do!

You can also listen to Dr. Jones on his Podcast, Health Made Easy or find him on his FB page, Website, or even on Twitter.

podcast mastering success

If you’re looking for additional advice on balancing your hormones naturally, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

 

And remember, when you regenerate, there’s a new you every day!

Using Nutrition to Balance Hormones

Using Nutrition to Balance Hormones

Welcome to Regenerate You™, I’m Dr. Nirvana!

On today’s episode, I had the pleasure of speaking with Megan Olson, a certified Nutritionist, of Skinny Fitalicious LLC. She helps women over 35 lost weight and keep it off. Megan’s approach to nutrition is not like most others in her field, because it’s specific to bringing balance to your hormones, through nutrition.

For a FREE consultation with Megan, click here & visit her website for oodles of nutritional bites which you can also find on her Podcast!

megan olson

If you’re looking for additional advice on balancing your hormones naturally, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

And remember, when you regenerate, there’s a new you every day!

Having Trouble Staying Asleep?

Having Trouble Staying Asleep?

Welcome to Regenerate You, I’m Dr. Nirvana!

Ahhh sleep…it’s something we all yearn for when we just can’t seem to get enough and some of us go to all lengths to catch our Z’s as it slips further and further out of our control. And if we hear one more time, “just get to bed earlier”, we may just lose our minds!

So, how come you’re still so tired? The answer may surprise you. If you are not able to stay asleep and are waking up during the night between the hours of 2-4am, your hormones may be to blame.

On this episode of Rengerate You™, I discuss which hormone is most often the root cause of your dreaded insomnia, and what you can do to naturally address it.

If you’re looking for additional advice, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

Please remember to subscribe and to please leave me a review as well!

 

And remember, when you regenerate, there’s a new you every day!

Healing Bone Loss Naturally

Healing Bone Loss Naturally

Preventing Osteoporosis

What Causes Bone Loss?

Bone is living tissue that undergoes a continual self-regeneration process which removes old bone and replaces it with new bone. Which means your bones are alive!

With aging this balance shifts to favor greater bone removal and less new bone formation. When this happens osteopenia or osteoporosis can occur. Actually bone density peaks by the time you reach about thirty and progressively declines afterwards.

There are a variety of factors that can accelerate the loss of bone density and strength. And menopause is one cause, but also the use of drugs likecorticosteroids and proton-pump inhibitors, smoking, drinking excess alcohol, and a high inflammatory or refined sugar diet.

Bones need hormones to grow and maintain their strength. The major regulator of bone remodeling in both men and women is estrogen; while bone density is influenced by testosterone, DHEA, and growth hormone. So with aging, many of these hormone levels plummet and accelerate loss of bone density, which is often what I see in my perimenopausal patients. Their bones become weak or begin losing mass in osteopenia.

 

Restoring Bone Integrity

There isn’t one single therapy that can protect against bone deterioration, but a more holistic approach can do wonders.

  1. Diet
    1. Reducing the consumption of high sugar foods should be the first step. Sugar creates an acidic environment in the blood, when this happens the body’s natural response is to make it more alkaline. How does it do this? By pulling calcium from the bone to buffer the blood. Consider incorporating more alkaline foods in your diet such as green vegetables, grapefruit, avocado, black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, cabbage, and celery.
  2. Minerals
    1. The body needs more than just calcium to grow. As a matter of fact, it requires magnesium, boron, vitamin D, strontium and vitamin K to build bone density. Your oral supplementation should include all of these nutrients to be most effective.
  3. Exercise
    1. No matter what age you are, incorporating some sort of weight baring exercises are vital to building healthier bones. When you are putting resistance on your muscles, this pulls on the tendons attached to your bones which actually creates a bit of damage. But consider this a good thing (in small amounts) because it stimulates your bone to create more bone from the microtears!
  4. Hormones
    1. Hormonal changes and imbalances, especially low estrogen and testosterone levels in women can also decrease bone mass. Women suffer from osteoporosis more than men largely because of a decrease in hormones after menopause. Staying on top of your hormone health is vital. Getting your hormones checked every 3 months can help you know exactly what’s going on when it comes to your hormone health.

When considering how to treat your osteoporosis or osteopenia, please remember that it’s not just about treating the one thing, but more about addressing the root cause of your bone loss and why it occured in the first place . My Naturopathic approach is to treat theunderlying cause and when it comes to restoring bone health, it usually involves healing the gut, finding your ideal diet, and balancing hormones. They’re all linked.

Natural Solutions to Healing your Anxiety

Natural Solutions to Healing your Anxiety

Hello Everyone, welcome to Regenerate You, I’m Dr. Nirvana!

On this episode, I sit down with two of my very favorite ladies from the Resting Mind. We discuss how they help women heal their anxiety through simple approaches by creating habits for sustainable change.

This interview is longer than my normal episodes, but if you’re ready to focus on you again, without apology, to heal your anxiety; then this Podcast is a must-listen! Jackie & Mimi will help you to bridge the gap between your conscious goals and your subconscious settings (the things that keep you stuck), so you can have the life you want! They offer easy techniques you can use every day, that result in releasing unhealthy habits!

You can find out more about Jackie & Mimi on their podcast, website, or join their FB Group! They’re a wealth of scientific information while incorporating emotion and environmental habits as well.

​If you’re looking for additional advice, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

Please remember to subscribe and to please leave me a review as well!

 

And remember, when you regenerate, there’s a new you every day!

 

the resting mind podcast

Why Your Hormones Need Carbohydrates to Function

Why Your Hormones Need Carbohydrates to Function

Why Carbs are Good for Your Hormones

 

Low carb diets are all the rage right now in the nutrition and health world. And it’s true, cutting carbs can help with weight loss and health improvements for some people, mostly because of the caloric restriction.But for many people – women especially – keeping carbs too low for too long can have pretty unhealthy consequences, especially if you work out with any level of intensity. And even more so if you have hormone-related health issues like HPA axis dysregulation or hypothalamic amenorrhea, PCOS, hypothyroidism, adrenal fatigue and Hashimoto’s.

If you’re sedentary, your carb needs are generally lower than someone who is active. Those who don’t train regularly might be able to get away with less carbohydrates overall. And even if you do work out regularly, you probably won’t immediately feel the consequences when you first cut most carbs from your diet. It may take a few months to see the long-term impact, but at some point, you might start to feel spaced-out, sluggish, cranky and sick.

 

Low Carb Diet & Your Hormones

Eventually, restricting your carb intake too much can lead to many hormone-related issues such as:

  • decreased thyroid output (hypothyroidism)
  • increased cortisol output (abdominal fat)
  • decreased or increased testosterone (low libido and osteopenia)
  • impaired mood and cognitive function (brain fog)

If you already had a pre-existing hormone related condition before cutting carbs, such as hypothyroidism, PCOS, missed or irregular periods, or adrenal fatigue; eating too few carbs will only exacerbate your condition.  And if you’re under a lot of stress already, going too low carb can cause further HPA dysregulation and increase its symptoms.

Your carbohydrate intake is a critical part of the equation when it comes to balancing your sex hormones, losing weight, recovering from exercise, supporting your thyroid, boosting your energy, and so much more. You may be wondering how carbohydrates affect your adrenal health. Reducing carbohydrates excessively can affect stress hormone production in many people, usually causing a significant increase in cortisol. This will directly impact your energy levels causing them to plummet and eventually worsen pre-existing adrenal fatigue.

 

The Basic Chemistry of Blood Sugar

Any time we eat, our food is broken down into macronutrients, micronutrients, and water. This complex process allows us to derive energy from our food, obtain essential vitamins, minerals, and phytonutrients, and collect the building blocks needed to make our immune cells, hormones, and neurotransmitters.

Carbohydrates are found in many different foods, and in different forms. After we eat, blood sugar rises as carbohydrates are digested and absorbed. This triggers the release of insulin, which helps shuttle glucose out of the bloodstream and into our cells. Insulin is considered an “anabolic hormone,” meaning it promotes the storage of glucose and the conversion of any excess into its long-term storage form: fat. We also have hormones that help us tap into stored glucose or generate more. This occurs when our blood sugar is low or when we have increased energy demands.

So, what does this mini biochemistry lesson have to do with adrenal fatigue?

As the name implies, adrenal fatigue involves a dysregulation in our body’s stress response. Initially this leads to elevated cortisol, a stress hormone produced by the adrenal glands. As adrenal fatigue progresses, the dysregulation often leads to low cortisol. Now here’s the catch: Low carbohydrate diets have also been shown to be a stressor on our adrenals.

 

Common Symptoms of Adrenal Fatigue

-Tend to be a “night person”
-Difficulty falling asleep
-Slow starter in the morning
-Tend to be keyed up, trouble calming down
-Calm on the outside, troubled on the inside
-Tendency to need sunglasses
–Chronic fatigue or get drowsy often
-Crave salty foods

Any time that you are not meeting your body’s needs for energy with adequate fuel, you put stress on your adrenals, since they act as your body’s shock absorbers (allowing your body to adapt to stress). This means that any caloric abuse or nutrition neglect is something that your adrenals have to make up for– by producing stress hormones (cortisol and adrenaline) to get you through the day. Usually, the more severe the adrenal dysfunction, the longer the adrenal stress has been going on.

Additionally, when you inadequately fuel your body, it stimulates the use of glycogen (stored sugar in the liver) for energy. Once your glycogen stores are depleted, tissue breakdown begins (the breakdown of proteins and fat to make glucose [sugar] for energy). This process of muscle catabolism releases amino acids such as cysteine, methionine, and tryptophan, which are all anti-metabolic to your thyroid. This happens because it’s the body’s way of being very intelligent,  by communicating with your thyroid, and telling it to turn down the conversion of active thyroid hormone in order to save your body from running itself into the ground.

 

How Many Carbs to Eat?

Here are my general starting points of the percentage of carbohydrates for hormone related health issues. But please keep in mind that your activity, stress, genetics and hormone imbalance will influence these recommendations:

  • For most women, I recommend a minimum of 25% of calories from carbs, particularly if you’re active.
  • For patients already dealing with an HPA Axis issue (“adrenal fatigue”), I start them at 30-40% calories from carbohydrates.
  • For women who are dealing with health issues surrounding fertility and hypothalamic amenorrhea, I recommend 40-50% of calories from carbs.

 

How do I  Know What MY Carb Needs May be?

In general, everybody has different dietary carbohydrate needs primarily depending on their activity levels and genetics, but also dependent on their age, gender, stage of life, and goals.

As I mentioned earlier, if you are sedentary you can likely eat fewer carbs and feel fine. However, if you regularly participate in intense, glucose-demanding activities like Crossfit, heavy powerlifting, and/or high-intensity interval training (HIIT), your body will begin to rely on stress hormones like cortisol to produce the glucose the brain and muscles need. When this happens, you may eventually develop symptoms associated with hormone related health conditions such as amenorrhea, hypothyroidism or adrenal fatigue.

 

Which Carbs are Best for YOU?

A hormone-supportive diet isn’t just about the quantity of carbohydrates. It’s also important to consider the quality of carbohydrates and the timing of when you’re eating them throughout the day. Choosing high fiber carbohydrates, such as those found in whole grains, legumes, and vegetables provide the essential nutrients needed to support proper hormone function. Also, the fiber in carbohydrates also helps slow the release of carbohydrates into the bloodstream, thus keeping blood sugar more stable. Whole grains are an incredible source of prebiotic fiber and have earned their rightful place in a diverse, healthy hormone based diet. They do this but maintaining your gut integrity, feeding your healthy probiotics foods they need to replicate and in turn create healthier hormones.

Another way to balance blood sugar is to make sure carbohydrates are paired with protein and/or fat at every meal and snack. Spacing carbohydrates out throughout the day is also important for adrenal function. This prevents blood sugar from dipping too low, which will also increase demand on the adrenals to release cortisol.

But to truly know which carbs are best for you, I’d recommend the Nirvana Diet™. I created this Diet to know exactly which foods, and in this case carbohydrates, you should be eating based upon your genetics. It takes the guess work out of knowing which foods are best for balancing your hormones!

The takeaway? Carbs are not the enemy. Eating quality carbs in balance with a whole food diet, can be supportive of all of your hormones in helping to regulate your body’s ability to stay balanced, happy, and regenerating stronger cells.

MTHFR Defects and Estrogen Dominance

MTHFR Defects and Estrogen Dominance

The Link Between Estrogen & MTHFR

MTHFR is an enzyme that adds a methyl group to folic acid to make it usable by the body. The MTHFR gene produces this MTHFR enzyme that’s also important for proper metabolism, muscle growth & glutathione production. If you have a mutation in MTHFR, you may have trouble effectively eliminating toxins from the body or balancing hormones.

 

How Does this Manifest in your Body?

  1. High cholesterol
  2. Difficulty getting pregnant/birth defects
  3. Estrogen dominance
  4. Low energy

But if you suffer from bloating, abnormal periods, acne, mood swings, fibroids, blood clots, endometriosis, PCOS or irritability, these symptoms are signs of Estrogen Dominance. And your body removes estrogen through the process of methylation. So if you have a defect in the MTHFR gene/enzyme, estrogen builds up making your symptoms worse.

 

What can You do to Help?

Though it isn’t possible to change a gene, there are things that can be done to minimize the potential for problems.

  1. Focus on gut health – It’s important to focus on gut health so that the body can absorb the nutrients from food as effectively as possible. This also helps avoid candida, which can make MTHFR related problems worse.
  2. Get your Bs – Supplement w/methylated form of B vitamins so that your body doesn’t have to “deal with the defect” & work around it. And if you’re in the area, stop by my office for a Mega Shot™!
  3. Detox – Give your liver a much needed boost to help with the clearance of hormones quicker. My Detox IV is perfect to help a sluggish liver get the necessary nutrients to eliminate easily and quickly.
Decoding your Periods

Decoding your Periods

Hello Everyone! Welcome to Regenerate You, I’m Dr. Nirvana.

Even though you’ve probably got the hang of your cycle by now, chances are that some menstrual mysteries remain in question. Maybe your cycle is super long or short, or it’s irregular, or it comes with side effects like PMS—and you wonder if what you experience each month is normal. Or maybe new issues have cropped up, like really awful cramps or a heavier flow.

It’s important to pay attention to what’s normal and what isn’t during your cycle, because changes can provide clues to your overall health. On this episode, I discuss the basic  information you need to know, to help clear up the confusion about your periods once and for all!

If you’re looking for additional advice, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

Please remember to subscribe!

 

And remember, when you regenerate, there’s a new you every day!

What’s the Best type of Exercise for PCOS?

What’s the Best type of Exercise for PCOS?

Welcome to Regenerate You, I’m Dr. Nirvana!

On today’s episode, I interview Matt Schifferle who is a Personal Efficiency Specialist offering fitness advice for those with insulin resistance and PCOS. Matt is the founder of the Red Delta Project which is dedicated to helping people understand the natural principles of fitness while applying minimalist diet and exercise strategies to maximize results. Matt enjoys mountain biking and skiing where he resides in Denver, Colorado. 

He shares his tips on what exercises are best to do for PCOS while discussing why having a weight loss plateau is actually a good thing!

His approach to fitness is not like most others in his field, because he offers an intuitive approach to working out that centers around nature. Matt is a breath of fresh air when it comes to his mission to helping those who struggle with weight loss.

This interview is longer than my normal episodes, but if you’re ready to learn how natural principles can help you attain your best fitness goals, sit back, relax and listen to what Matt has to share.

You can find out more about Matt Shifferle on his websiteIG page, or YouTube channel! You can also purchase his book here. red delta project Matt Schifferle

If you’re looking for additional advice, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

 

And remember, when you regenerate, there’s a new you every day!

Getting Rid of Your Belly Fat, Naturally

Getting Rid of Your Belly Fat, Naturally

Welcome to Regenerate You, I’m Dr. Nirvana!

Where fat ends up is influenced by several factors, including heredity and hormones. ​Calories matter, but hormones matter more. In particular, reducing your belly fat involves the reset of the belly fat ​hormones which I’ll be discussing during this episode. I’ll share my basic strategies that you can implement to burn the fat around your abdomen, naturally!​​​ 

If you’re looking for additional advice, feel free to visit my blog here. You can also stay connected with me on my Facebook page @DrNirvanaHeals or on my Instagram @DrNirvana.

Please remember to subscribe and to please leave me a review as well!

 

And remember, when you regenerate, there’s a new you every day!