THE ABC + D APPROACH TO WELLNESS, DISEASE TREE MODEL AND ER SHRED

Actually, every day on our protocol is either opening detoxification pathways or providing the nutrients to fuel the same dynamic. More like both, simultaneously.

We are cleaning up the “soil”, the very foundation of our bodies and shifting our bio terrain (the ground floor of our health) in such powerful ways. Becoming clearer every day in mind, body and spirit. We can see this happening throughout our community.

Correcting nutritional deficiencies and clearing toxins, especially in the autophagy phase (when we get rid of old cells) on our reset days.

The ER Shred protocol is giving our bodies the opportunity to build a strong solid foundation of health and vibrancy. As we are literally “lifted up”. Simply by the nutrition, with no interference of nonfood.  As we eliminate all potential food culprits and we are consuming high vibing nutrition. It only makes sense, that you are better equipped to deal with the remnants/left overs of mental and emotional stress. As well as setting the stage for the process of healing physical or emotional trauma. Body, mind and spirit, it all goes together! And if we believe all things have an “energy” it just makes sense.

Looking at the disease tree model, we can see the leaves as symptoms of imbalance in the body. The trunk and branches are our constitution/body systems, which we are strengthening daily.

I just love the visual of this and looking to root cause. ALWAYS looking to root cause!!

Over time, many are reporting symptoms disappearing. Because we are making an impact on the foundation, we are seeing so many positive changes in wellness. Your body is a miracle!! It just needs the right nutrients and time to do everything it can to move you towards balance/homeostasis.

I know I spoke briefly on a call about the ABC + D approach to health and wellness. So….

A – we are activating the stage for healing. Positive mindset, community, support, encouragement to get out in nature, exercise, deep breathing. All of these things are healing catalysts/activators for the body. The enzymes in the grass-fed beef we are using, along with the enzymes included in the products from our fulfillment company are also activating to the body. ENZYMES ARE A POWERFUL CATALYST FOR ALL CELLULAR FUNCTION. Mindset is also activating to the body. This sets the stage for positive change in our health and wellness.

B- building and balancing the body so it can function at peak efficiency.  Your body is always attempting to move towards wellness and balance. We facilitate this with our products and what we are eating. Providing our macro and micro nutrients as well as vitamins and minerals.

C-By naturally opening detoxification pathways (which is what the right fuel/nutrition does), and providing the nutrients to accelerate this, we CLEANSE toxins and irritants. Detoxification has an energy to it that “lightens the load” on the body. That dynamic process results in lifted spirits, as well as decreased pain and inflammation, for many of us. It is really amazing!!

So, in this model. The ABC approach, we are setting the stage for uncomfortable “symptoms” to improve or disappear. We have so many members sharing these types of testimonials. If there is a symptom or imbalance left over, this where D comes in.

D -Direct Aide. Sometimes we have weak systems in our body, for whatever reason, genetics, illness injury, etc. For me my weakest link WAS my nervous system. That is past tense.

THIS is where supplements can come into play. I needed to fortify my nervous system. I think I took botanicals that rebuild and balance the nervous system for about a year and I got it done. Using food-based supplements, which is a conversation for another day, is the way to go, in my opinion to repair tissue. Because all the other pieces were in place, following the ABC model, I was able to transform my health.

Direct aide can also be surgery or medications if warranted. It’s addressing the overt issue.

I have a feeling many of you are having these same changes in a multitude of ways, we are all unique in how we heal but the principles and steps stay pretty much the same. I hope this is something that brings insight to your wellness journey. This is a simple version of how the body moves to optimum health. It makes perfect sense to me.

This photo is from the modern herbal medicine site.

If you want to go deeper, there is more information on there site about the disease tree model.

HOLISTIC CORNER- Health Benefits of Asparagus

Thought I'd share this today. Another article from Steven Horne. An herbal mentor of mine.

Another installment in food as medicine.

This may be especially helpful for kidney issues and gout.

Of course for us shredder's asparagus is a MAINTENANCE add. For me it goes great in my food blueprint. Hope you enjoy the information. I myself love a deeper understanding and connection to what fuels me.

Shred on!

Asparagus and the Urinary System

Growing Asparagus is a tonic for the kidneys. The vegetable itself helps to strengthen the kidneys and flush acid waste from the system, but it is the root that is more medicinal. Asparagus root is an effective, nourishing diuretic and a mild laxative. It will increase urine flow to relieve edema. It has been used to reduce inflammation in the urinary tract and is believed to help prevent kidney stones.

Both the root and the vegetable will also give the urine a peculiar smell. This is primarily due to a sulfur compound called methanethiol or methyl mercaptan, but there are probably a handful of other compounds that contribute to the unique odor. If you have natural gas or propane in your home, you’re familiar with the odor of methyl mercaptan. It is added to the gasses to give them a strong odor, because both propane and natural gas are odorless, so the methyl mercaptan alerts you to leaks.

Other Health Benefits of Asparagus

The ability of asparagus to alkalize the system makes it helpful for gout and rheumatism. According to Michael Moore, asparagus contains starches that stimulate the growth of Bifidus bacteria which can help to combat intestinal dysbiosis and tone up leaky gut. Matthew Wood says it can help respiratory congestion accompanied by copious, pale urine and enlargement of the heart in congestive heart failure.

The asparagus sold at the grocery store is Asparagus officinalis, but there are two other species of asparagus we’ll talk as well. One is Chinese asparagus, A. cochinchinesis, used in traditional Chinese medicine (TCM) and the other is A. racemosus, commonly known as Shatavrai, an herb used in Ayurvedic medicine. Looking at these relatives of asparagus may help us understand more about the potential uses of the Western variety.

In reverence for health,

Susan Rothman

HOLISTIC CORNER-

ASHWAGANDHA

A COOLING MIRACLE BOTANICAL

Lots of great information here lovies

This came to me today from one of my favorite herbal mentors, Steven Horne. Of course, ashwaganda is in our CLEANSE FOR LIFE. For those of you that geek out on this type of information, it is a long one, I wanted to share it. Hopefully, I am not alone and someone finds value in it...

Balance Your Immune System & Calm Your Nerves with Ashwagandha

One of the things I find fascinating about herbs, as opposed to drugs, is their ability to return the body to a normal healthy state. Most drugs merely push the body in one direction or another and the effect only lasts while the medicine is being taken. On the other hand, if you get the right herbs, after taking them for a few weeks or months you'll still feel better even if you stop taking them or significantly reduce the amount.

Whatever the reason, herbs do more than relieve symptoms, they actually help restore the body to health and keep it healthy.

Restorative Tonic

Ashwagandha is one of those herbs that has a genuine restorative effect. It’s been used in India in Ayurvedic medicine for over 3,000 years as a rasayana. This Sanskrit word is derived from the root words, rasa, meaning essence, and ayana, meaning path. Herbs that aid the “path of essence” are used to maintain optimal health, as well as reverse the effects of aging.

In the West, ashwagandha is becoming increasingly popular as an adaptogen and a tonic. However, unlike stimulating adaptogens like ginseng, eleuthero, and schizandra, ashwagandha is a relaxing, nourishing adaptogen. In fact, the species part of its Latin name, Withania somnifera, means “sleep bearing” in Latin.

It is as effective a

Calming Nerve Tonic.

Ashwagandha is the most widely used sedative in Ayurvedic medicine. Researchers at the University of Texas Health Science Center found that it produced an action similar to GABA, calming the brain, aiding sleep, and easing anxiety. The herb has also been shown to regulate serotonin and dopamine levels, which means it improves both mood and motivation.

As a calming adaptogen, Ashwagandha helps balance people with both elevated and low cortisol. By helping to re-establish normal cortisol rhythm, Ashwagandha may be helpful in all disorders where stress is a factor. While increasing your tolerance of stress and reducing your anxiety, it also uplifts your mood, having an antidepressant effect.

To help with sleep, take ashwagandha by itself, about one hour prior to bedtime. You can also mix ashwagandha powder with warmmilk as a bedtime tonic to aid sleep. To combat stress, anxiety, and depression, ashwagandha can be taken during the day, either alone, or in combination with other herbs to ease anxiety and depression.

Neuroprotector and Thyroid Remedy

Ashwagandha flowersAshwagandha has a nerve tonic effect and a neuroprotective effect. The withanamide in ashwagandha may help prevent plaque formation in Alzheimer’s. Research also showed it helped improve brain chemistry in people with Parkinson’s disease. It may also have a positive effect on patients with Huntington’s. While it is not a cure for these conditions, it could certainly be used as part of a holistic protocol to improve the quality of life in these disorders, and taken as a tonic may help reduce the risk of neurodegenerative disease. Combining it with CBD would increase its neuroprotective effects.

Another benefit of ashwagandha is its tonic effect on the thyroid. It is beneficial for low thyroid and helps prevent the conversion of T4 to Reverse T3, an inactive form of thyroid hormone caused by excessive stress. In addition, both animal studies and clinical experience show that it helps to calm autoimmunity, the primary cause of hypothyroidism in America. I recommend combining ashwagandha with black walnut, nettle leaf, and kelp as a restorative tonic for the thyroid.

Immune Modulator

The immune benefits of ashwagandha are numerous. Stress depletes the immune system, but ashwagandha helps counteract the negative effects of stress on immunity. It boosts white blood cell counts, including T-cell and NK cell activity.

There is research that suggests ashwagandha can help reduce the size of tumors and even inhibit the development of cancer. It has chemo-preventive properties that make it a useful adjunct for patients undergoing radiation and chemotherapy. Its ability to boost white blood cell counts helps prevent the immune suppression so common with chemotherapy. When using ashwagandha as an adjunct to chemotherapy, I recommend making it as a decoction and combining it with codonopsis, astragalus, and reishi.

Ashwagandha doesn’t just enhance the immune system, it also modulates it in autoimmune disorders. Herbalist David Winston combines it with black cohosh and kava kava for fibromyalgia. It can help reduce problems with allergies and asthma.

Anti-Inflammatory and Aphrodisiac

Ashwagandha fruit, Ashwagandha is anti-inflammatory and was used in tribal Africa for fever and inflammation. It can help ease pain and improve joint function in both rheumatoid and osteoarthritis. It also enhances the remineralization of bone.

Another well-known use of Ashwagandha is as an aphrodisiac, helping to heighten sexual arousal, as well as treating impotency in men. It may help promote nitric oxide to aid blood flow.

In summary, anyone who is stressed to the point of nervous fatigue and insomnia can benefit from ashwagandha, especially if they have other hormonal imbalances like low sex drive, low thyroid, or adrenal fatigue.

Bee Pollen a superfood

When Sean Escobar posted Crystal Escobar's pancake recipe with Bee Pollen. It reminded me to share this amazing tonic food with all of you.

BECAUSE THIS IS A FOOD, IT CAN BE A CULPRIT. THIS IS A MAINTENANCE ITEM, TO BE ADDED AS YOU WOULD ANY NEW FOOD, THE ERSHRED WAY

For me it is empowering to KNOW what we are putting in our bodies!! And that is a classic sign of an ER Shred warrior.

First, it is extremely important to purchase from a reputable dealer. Best is, buy local and refrigerated.

Bee pollen is a tonic and nourishing to the whole body. It can build up weakened conditions it strengthens the glandular system, so may help with hormone balance. It builds energy reserves as well as being another anti-inflammatory food to add to your lifestyle.

It can be added to easily to many foods and our shakes. Do not cook it.

It may act as an adaptogen, although not officially labeled as such but nutrition like this helps to modulate stress.

Many people use bee pollen for allergies and for this YOU WANT LOCAL. It can be a useful addition for allergy improvement for many, it is one of bee pollens most popular testimonials. That it would help historically with allergies speaks to it having an anti-inflammatory effect on the body.  Jesse James Jamnik have you tried this?

It does contain protein, fat and minimal carbohydrate, which is why we can call it a superfood. Also, vitamins and minerals and antioxidants. This is a powerhouse addition to any lifestyle.

Without scientific evidence, it’s hard to label bee pollen as the “miracle weight-loss product.” But we do know that it can reduce inflammation, boost energy, and provide a range of important vitamins and minerals. It also has the power to support skin health and speed up the healing process, and for these reasons pollen is a useful supplement.

Research suggests that pollen helps improve blood circulation in the vessels, and it moistens the skin. The anti-inflammatory and analgesic action of flavonoids in bee pollen helps relieve pain and prevent platelet aggregation. Pollen also helps prevent infection because of its antimicrobial activity, allowing a wound or burn to heal quickly.

Because pollen is a great source of many vitamins and minerals, it can also help keep your skin looking younger and glowing. It stimulates blood supply to all skin cells, helps detoxify the body, reduces the appearance of wrinkles and speeds up the healing process.

Buy bee pollen from a reputable company or local beekeeper that you trust. Make sure that the pollen is free from pesticides and that the bee colonies are not treated with chemicals. You can find bee products like pollen in most health food stores and farmers’ markets, especially since it’s becoming more popular.

Let us know if you try it and what you think

BEETS

For Stephen Rabil

Some information on beets for all of you. I have not added them back as yet, but will do so very soon. Hopefully they will not be a culprit for me! Thank you Adam Sisk  for the reminder!! I love these for the winter months (as you guys will see below).

Please remember these are sweet on the palate if this is a trigger for anyone.

Go slow and make sure this resonates with YOUR body and is not a culprit for you.

I am including a fancy recipe too but for me I keep these real simple  a little olive oil and salt, roasted. Just had a thought, Brent Hoover  would bacon fat work here or a better oil suggestion? Instead of olive oil?? I am not sure but isn't it FABULOUS that we have such an array of people to ask. I love our community!!

So if beets are not a culprit, here are some stats:

High in Antioxidants

Relieve Inflammation

Promote Heart Health

Aid in Detoxification

Boost Brain Function

Support Digestive Health

Enhance Athletic Performance

Increase Weight Loss

Nutrition stats of Beets:

One cup of raw beets (about 136 grams) contains approximately: (22)

58.5 calories

13 grams carbohydrates

2.2 grams protein

0.2-gram fat

3.8 grams dietary fiber

148 micrograms folate (37 percent DV)

0.4 milligram manganese (22 percent DV)

442 milligrams potassium (13 percent DV)

6.7 milligrams vitamin C (11 percent DV)

31.3 milligrams magnesium (8 percent DV)

1.1 milligrams iron (6 percent DV)

0.1 milligram copper (5 percent DV)

54.4 milligrams phosphorus (5 percent DV)

0.1 milligram vitamin B6 (5 percent DV)

In addition to the nutrients listed above, beets also contain some thiamine, riboflavin and zinc as well.

Beets Benefits in Ayurveda and Traditional Chinese Medicine

And of course, this is the part I love!!

Beets have long been revered for their health-promoting properties and have many uses in Traditional Chinese Medicine and Ayurveda. Beets benefits include cleansing the liver, improving blood circulation and calming the mind and spirit. They are also used as a natural remedy for a variety of ailments and have been traditionally used to treat conditions such as:

Anemia

Heart weakness

Liver toxicity

Constipation

Irritability

Restlessness

Irregular menstruation

Herpes

Decreased libido

It’s especially recommended to consume beets during Vata (Ayurveda) season (basically the winter months), which runs from October through March, as the bright and vibrant colors can help balance out the dryness and coldness of the season.

Beets benefits come because they are low in calories yet high in fiber, antioxidants and an array of important micronutrients, including folate, manganese, potassium and vitamin C. This is why there are so many health benefits.

Beets can be consumed raw, cooked or roasted and taste great when paired with cheese, added to salads or used in smoothies. I love mine roasted.  Here is a cool recipe for you but I keep mine real simple. Just a little oil and salt.

Fresh is always best!!

HOLISTIC CORNER -BEETS #2

OK guys, this is a really good, eye opening perspective on #1 nitrates and #2 methylation. It's important.

Can you believe that almost EVERYTHING WE HAVE BEEN TOLD ABOUT FOOD CAN BE WRONG??

This was written by one of my favorite herbal mentors Steven Horne. I am so grateful for learning from him

This also applies to the isagenix amped NOX but incorporating beets in your diet is also awesome!

And a reminder of my article on the nitric oxide dump exercises in this corner. This lays the foundation of why that is also so beneficial.

When I was young, my mom told me “beets are good for your blood.” It's a folk tradition and it goes along with the doctrine of signatures; the idea that the color, shape, growth pattern, and environment provide clues to a plant's uses. Red beets have a great signature for blood; when you cut them they bleed a dark red juice. And research has shown that they contain substances that are good for healthy circulation.

Beets, Nitrates, and Nitric Oxide

In the body nitrates are used to make nitric oxide (NO), a chemical messenger released by the endothelium (the thin membrane inside of arteries) that dilates the arteries, lowering blood pressure and improving blood flow. And beets are one of the richest plant sources of nitrates (NO3).

The nitrate pathway is one of two ways the body makes NO. The other is via the amino acid l-arginine. The arginine pathway requires oxygen, while the nitrate pathway does not. It's now believed that low levels of NO may be the cause of essential hypertension, the high blood pressure that doesn't have a known cause, and is common as we grow older.

Here’s how the nitrate pathway works—dietary nitrates are absorbed in the stomach and intestines. They are carried through the bloodstream to the salivary glands, which extract the nitrates and concentrate them in the saliva. Bacteria in the mouth convert the nitrates (NO3) to nitrite (NO2), which is swallowed and converted into NO under the influence of hydrochloric acid. Thus foods that contain nitrates can help to maintain normal levels of NO, which aids circulation and helps maintain normal blood pressure.

Are Nitrates Safe?

Nitrates have been used for thousands of years to cure and preserve meats. They delay rancidity, reduce bacterial growth, and aid the flavor of cured meats. They also have a bad rap. Until I studied the effects of NO, I thought they were the reason processed meats were harmful to your health. It turns out I was misinformed. There is a correlation between eating a lot of processed meats and increased cancer risk, but it appears that there are other compounds in processed meats that are probably responsible for this risk. Tibetans have 100 times higher levels of nitrates and nitrites in their blood than Western people and don't have a higher cancer risk.

Many vegetables, besides beets, contain significant amounts of nitrates. These include arugula, spinach, parsley, cabbage and turnips, Eating nitrate-rich vegetables is associated with lower cancer risk. In fact, not only are nitrates and nitrites found in breast milk but they are also found in saliva because the body concentrates them there. So the presence of nitrates in beets is a plus, not a minus, for your health.

Circulation and NO

Research suggests that increasing NO levels can help prevent, slow, or even reverse the formation of arterial plaque, thereby helping to keep arteries healthy and flexible. It can also help prevent thrombosis, the formation of blood clots in the circulatory system that cause heart attacks, strokes, and other circulatory problems.

Reduced blood flow from a lack of NO is also one of the causes of erectile dysfunction in men. In fact, many drugs for impotence, like Viagra® and Cialis® work by increasing NO levels.

Another benefit of NO is that increased levels can improve athletic performance by helping more blood (and oxygen) get to the muscles. Adequate levels of NO will help reduce muscle soreness after exercise. And, this is directly correlated with drinking raw beet juice. Drinking the juice a few hours before exercising has been shown to improve one’s ability to exercise, decrease fatigue, improve performance, and decrease post-exercise soreness.

More Benefits of Increased NO

The benefits of NO go beyond aiding circulation. Increased NO levels have also been shown to increase cells sensitivity to insulin, making it helpful for people with diabetes. It also reduces diabetic complications such as blindness, foot, and leg ulcers, and kidney disease.

There is also a link between NO and chronic inflammation. While the mechanisms involved in this link are still being explored, it appears that chronic inflammation reduces NO production, whereas enhancing NO production is linked with reduced inflammation. What the research shows is that enhancing NO production may help relieve the chronic inflammation involved in asthma and arthritis.

It even appears that NO plays a critical role in the brain. Low levels are associated with memory loss and depression. There is also evidence that higher levels of NO can improve bone density and aid the immune system in fighting infections. Clearly, the benefits of increased NO are numerous.

Being one of the best sources of dietary nitrates, eating beets or taking powdered beetroot will help increase NO levels, providing all the benefits listed above, especially helping to reduce blood pressure and aid exercise. The effect of beets on blood pressure appears to be greater for systolic blood pressure, the higher number representing the pressure when your heart contracts, rather than diastolic blood pressure, the lower number representing the pressure when your heart is relaxed. Raw beets are the most helpful, but even cooked or pickled beets are beneficial.

Beets and Methylation

There’s another critical biochemical process that beets can assist, methylation. Methylation is used in every cell of the body. It is an important pathway for detoxification, especially for excess neurotransmitters and hormones like estrogen. For example, it protects the body from xenoestrogens and helps prevent estrogen-dependent cancers. It also gets rid of the neurotransmitters involved in agitation and anxiety.

Methylation also plays a role in protecting genes, which is why folates are important for pregnant women. They help protect against birth defects. Methylation also gets rid of homocysteine, a pro-inflammatory chemical messenger involved in heart disease and plaque formation in the arteries.

Beets contain two methyl donors—folate (the plant form of folic acid) and betaine. Folate is important in methylation because it’s used by enzymes that manufacture methyl groups. It’s also a common vitamin deficiency. Supplementation with folate is especially important during pregnancy as it helps to prevent birth defects. In addition to beets, green, leafy vegetables are a great source of folates.

Betaine is a methylated version of the amino acid glycine. It is part of betaine hydrochloric acid which is taken as a nutritional supplement to aid protein digestion. Beets and spinach contain large amounts of betaine if they are grown properly. Beets may aid the production of hydrochloric acid in the stomach to help the body digest protein and assimilate minerals.

More Beet Benefits

Beets have been considered a food for supporting the liver, too. Betalains, the compounds that give red beets their color, are antioxidants that help aid liver detoxification.

Beets also contain boron, an important trace mineral that is helpful for bone health, as well as manganese and potassium. They also contain iron, magnesium, potassium, vitamin C and zinc. Beets and green leafy vegetables are good foods to eat to help prevent and overcome anemia.

Beets do contain a fair amount of sugar, enough to make them a high glycemic food. In fact, a particular variety of beet, known as the sugar beet, has a high enough sugar content that it has been grown as a base for the production of refined sugar. However, unless you have a severe blood sugar problem, I doubt eating beets will adversely affect your blood sugar.

Getting the Benefits of Beets

It's always been interesting to me that people will spend a lot of money to take something in a capsule or powder form rather than just eating it as food. The best, and least expensive, way to get the benefits of beets is to eat them.

I also love the golden beets. I cook these, peel them, and cube them. Then I put the cubes in a jar with sprigs of fresh rosemary from the garden and cover it with half raw apple cider vinegar and half water. Put it in the fridge for a few days and you have some wonderful fresh pickled beets for salads.

One of the best ways to eat beets is to ferment them. I've made fermented beets and cabbage before. You season them will dill, which is a great complement for beets and a popular herb in the Slavic region of the world.

If you don't already have a love of beets like me, I hope this inspires you to start adding beets to your diet and get acquainted with this very healthy food.

In reverence of health,

Susan

HOLISTIC CORNER- BREATHWORK

This article came in today, I did shorten it, but this is some great information on our BREATH. It is such a fantastic tool to change your state. I love the information on balancing the sympathetic and parasympathetic nervous systems. This is a good reminder of a tool we to often tend to forget. This is a reminder for me today.

Breathing can also help with pain management, Fitness and Performance, Higher Consciousness and on and on.

What Is Breathwork?

In its simplest form, breathwork is something we each practice every day, with every breath, 25,000 times per day. As a practice, Breathwork includes a wide range of breathing techniques to upgrade your mental, physical, and emotional health.

If you’ve ever paused to take a few deep breaths in a moment of acute stress, you already know your nervous system responds to the way you breathe.

Breathwork gives you conscious control over your nervous system. It allows you to switch between sympathetic (focused, physically active) and parasympathetic (calm, relaxed) states at will. You have the ability to regulate your focus, stress, anxiety, and more, all through a few short changes to the way you breathe.

In as little as two minutes, breathwork can shift your physiological state –allowing you to alter your nervous system state “up” or “down.” You can create changes in your heart rate, circulation, immune system, digestion, oxygen absorption, emotional state, and energy levels – all with your own breath.

Breathwork is a particularly effective biohack because you feel the physical effects instantly. You can change your physiology at a moment’s notice, which allows you to adapt to the challenges of your day in real time.

1. Focus + Morning Routine

Breathing with a faster pace and shorter exhales activates your sympathetic nervous system. It increases norepinephrine release in your brain, which enhances your focus and vigilance.

I practice this style of breathwork in the morning to feel more alert, energized, and focused. This is an integral part of my morning routine and it helps clear my mind before i jump into work.

2. Anxiety

If you want to calm your anxiety, you can use breathwork techniques that turn on your parasympathetic nervous system (sometimes called your “rest and digest” system. It’s relaxing, calming—the opposite of “fight or flight”).

A slower breathing pace and a longer exhale trigger a relaxation response that can override the “fight or flight” reaction of your sympathetic nervous system. Long, slow exhales and breathing at the same rhythm as your heart rate can also increase your heart rate variability (HRV). Doing “down” style breathwork daily has increased my HRV by close to 25%.

One of my favorite forms of breathwork is one you may have done in a yoga class. This is extremely powerful. I highly recommend trying it if you never have.

It’s called alternate nostril breathing—you block one nostril, inhale, then release and block the other nostril, inhale and exhale, and repeat.

Breathing through the right nostril activates the sympathetic nervous system, and breathing through the left nostril activates the parasympathetic. Breathing through them alternately helps balance everything out, and if you really want to go in one direction or the other, you can breathe only through one nostril. For instance, to cool down when you’re angry, you’d breathe through your left nostril. This style is also great for unblocking a stuffy nose.

3. Sleep

Breathwork for sleep also focuses on slower breathing with an even more exaggerated exhale. Slow exhales increase your vagal tone, increasing your control over your nervous system, and shift your brain into a low-frequency delta brainwave state, which is essential for deep restorative sleep.

Breathwork is a powerful biohack that you can use anywhere, anytime. And it’s free

-byDave Asprey

In reverence for health ,

Susan Rothman

Holistic Nurse

What’s the Deal with Bulletproof Coffee?

by Deanna Dorman

What is Bulletproof Coffee?

Bulletproof Coffee (BPC) is a mixture of high-quality coffee, grass-fed butter, and medium-chain triglyceride (MCT) oil, blended together in a high-speed blender to emulsify the oils and create a foamy coffee that has been said to provide energy all day long and help you burn fat.

This may sound a little weird, but putting butter in coffee is not that crazy in other parts of the world. The Ethiopians have been enjoying butter in their coffee for centuries, and in Tibet, yak butter tea, or Tibetan Tea, is a favorite traditional drink.

Why is Bulletproof Coffee so Popular?

Proponents of Bulletproof Coffee claim it improves energy, mood, productivity and overall health. They say it’s satisfying and kills hunger much more than regular old coffee.

“Bulletproof Coffee is a great way to get healthy fats first thing in the morning,” says Kerry Bajaj, a Be Well Health Coach at Eleven Eleven Wellness Center in New York City. Having healthy fats first thing in the morning will signal to your body to burn fat for energy during the day. Starting the day with healthy fats also provides energy, is good for cognitive function, and can support your hormonal system.

BPC is also a great way to get calories and rev up your metabolism in the morning if you are someone who doesn’t normally have breakfast. The caffeine and blend of fats may also give you a boost of energy that will last for hours, and BPC drinkers also claim that they don’t get jittery from BPC as some do from normal coffee. This may be because the digestion of fats slows down the absorption of the caffeine.

The fats in BPC are some of the healthiest fats our bodies need, and the fats that most Americans are missing from their diet. Butter from grass-fed cows has long been known to be healthier than conventionally-raised livestock because grass-fed cows supply the proper ratios of omega-3s and omega-6 fatty acids.

Medium chain triglycerides also add to the allure of BPC. MTCs are a special type of fat that is absorbed into our bloodstream and is then sent straight to the liver to be used as energy, instead of being digested, absorbed, and then stored in our cells. MTCs have been linked to helping improve body composition, helping the body burn more calories than other sources of fat, and even helping to regulate cholesterol levels.

But is Bulletproof Coffee Really a Magical Drink that Will Help You Reach Your Health and Fitness Goals?

With all the information about the benefits out there about BPC, there is just as much debate as to how beneficial it really can be. Some experts claim that even with the health benefits of BPC, there are just as many downfalls. So, let’s look some other aspects of the story.

Let’s start with coffee.

Is it good for you, or bad for you? There is a lot of conflicting research about coffee. Most has more to do with how much coffee is actually being consumed than coffee itself, though.

Coffee’s Benefits�Normal coffee consumption, ranging from 1 to 3 cups per day, has been consistently associated with a lower risk of:

Diabetes

Alzheimer’s

Parkinson’s

Many types of cancers, including breast, prostate, colon, and liver cancers

Coffee and caffeine are also widely recognized performance and brain boosters.

Coffee’s Disadvantages�The problem with coffee is when we begin to drink too much of it, usually more than 3 cups a day.�Too much coffee consumption is also associated with:

Higher risk of miscarriage

Disrupted sleep

Worsened PMS symptoms

Increased blood pressure, even in people without hypertension

So, as long as you keep your coffee consumption within a healthy dose, there are clear benefits. That’s a win for BPC drinkers.

Now, Let’s Look at Calories

This is where things can get a little trickier. Even with the benefits of the healthy fats in BPC, there are still drawbacks from having too much fat and calories.

So, not surprisingly, when you add butter and MCTs to your coffee, you increase calories. The suggested recipe for 2 cups (470 ml) of coffee, 2 tablespoons (28 grams) of grass-fed, unsalted butter, and 1–2 tablespoons (15–30 ml) of MCT oil will total around 450 calories, and 52 grams of fat. Quantities of the butter and MCT oil however can be reduced depending on the desired caloric intake, while still providing the health benefits.

As far as fat content goes, we know that a moderate amount of saturated fat has many benefits, but that doesn’t mean having an entire day’s worth, or more, in one sitting is the best option for most people, especially those looking to lose weight.

If you treat BPC as a “meal replacement” or a “mini-meal” — in other words, if you actually drink this instead of eating breakfast — those extra calories aren’t anything you’ll have to worry about.

�BUT, keep in mind: You may want to lower your fat intake at other meals, and make sure you eat a lot more protein, fruits, and vegetables to balance out your nutrients for the rest of the day.

What about Medium-Chain Triglyceride Oil?

MCT oil is manufactured by machine to separate the medium chain fatty acids from the rest of the oil (usually a combination of coconut oil and palm kernel oil). The fatty acids are extracted through an industrial process of “fractionation”.

With the benefits of MCTs, it’s no wonder why people would love to get a good dose of it. But are there better ways to get MCTs? Coconut oil is the richest form of natural MCTs, coming in at about 15% of its total fat. Obviously MCT oil is much more concentrated, but that doesn’t necessarily mean it “healthier”.

Coconut oil, and other food sources of MCTs, also have benefits above and beyond their MCT content, such as the antimicrobial properties found in coconut oil.

So it’s really up to the consumer. Some people feel better about getting their nutrition from whole foods, rather than supplements. There’s no right answer here, it’s about what works best for you.

The Best Way to Enjoy Bulletproof Coffee

If you feel that BPC is something you do want to include in your daily routine, or even if you want to try it out, here are some tips to keep things as healthy as possible.

Keep it under 3 cups a day to enjoy all the benefits of drinking coffee, and avoid the downfalls.

Treat BPC as a “meal replacement” and not just a drink alongside your breakfast.

Eat a variety of nutrient-rich foods and protein in your other meals throughout the day.

Consider adding a smaller amount of butter and MCT to lower the overall calories and fat content.

When first starting BPC, start with less fat and ease into it slowly — as a rapid increase in fats can sometimes cause stomach issues. You may find yourself running to the bathroom quickly if you start off too strong.

Bulletproof Coffee Recipe

Makes 1 serving

Brew 1 cup high quality, organic coffee

1-2 tablespoons MCT oil

1-2 tablespoons grass-fed, unsalted butter (like Kerry Gold butter)

Directions:�Combine all three ingredients in a high-speed blender for about 20 seconds, until the drink takes on a frothy, foamy consistency. Enjoy!

HOLISTIC CORNER

Another incredible ingredient in Cleanse For Life. Gentle and effective.  The synergistic blend in these formulations is magic and each ingredient builds and compliments the others. These are the “energetics” of botanicals. How they interact with each other and how they impact on our bodies. It’s a beautiful part of the journey to “coming alive”.

BURDOCK

Originally found in Europe and Asia, burdock has spread to many other temperate regions of the world. Burdock is commonly used as an “alterative”, meaning it alters metabolism to “clean up” the blood and lymph. Burdock aids liver function and promotes proper fat metabolism, which makes it useful for clearing up skin conditions.

The liver is highly involved in regulating blood sugar, so burdock may also help keep blood sugar in check. It also may be useful for allergies as it cleans the blood.

It's a powerhouse of antioxidants. Burdock root has been shown to contain multiple types of powerful antioxidants, including quercetin, luteolin, and phenolic acids (2). ...

It removes toxins from the blood. ...

It may inhibit some types of cancer. ...

It may be an aphrodisiac. ...

It can help treat skin issues.

HOLISTIC CORNER – CLEAN 15 AND THE DIRTY DOZEN FOR FRUITS AND VEGGIES

THIS IS FOR MAINTENANCE CHOICES.

These are short lists of the heaviest and least pesticide sprayed vegetables and fruits. I most always choose organic, but especially for the dirty dozen.

As some of us move into MAINTENANCE mode, this is a great start list of add backs. Just go slow with the clean 15. For example, pineapple, although good for some is a DEFINITE culprit for me. It is a personal journey for everyone. This may be a good map on your unique journey.

Here are the 2021 Dirty Dozen:

Strawberries Spinach Kale/Collard/Mustard greens Nectarines Apples Grapes Cherries Peaches Pears Bell and hot peppers Celery Tomatoes

Here are the items on the Clean 15:

Avocados Sweet Corn Pineapples Onions Papayas Frozen sweet peas Eggplant Asparagus Broccoli Cabbage Kiwifruit Cauliflower Mushrooms Honeydew Cantaloupe        

In reverence for health,

Susan Rothman

Holistic Nurse

HOLISTIC CORNER –THE BENEFITS OF DRY SKIN BRUSHING

GET YOUR GLOW ON

The Garshana/Dry Skin Brushing is a traditional Ayurvedic dry massage that refreshes and stimulates the skin and lymphatic system, enhancing blood circulation and the release of accumulated toxins. To perform a garshana, you will need natural silk gloves, a soft sponge, or a dry brush that gently removes dead skin layers leaving the skin supple and glowing.

I use and recommend a dry skin brush, be sure to get one with natural fiber bristles. They bare made specifically for dry skin brushing.

You can also add sesame oil or any natural high-quality oil lightly prior to brushing. If you have cellulite, you can try an oil with a few drops of pure grapefruit essential oil. Make it yourself, no need to buy it. These are just tips.

Dry skin brushing is fabulous for exfoliating the skin, so it is anti-aging and increases cellular energy. It is inexpensive, as you can do it yourself at home. It is great for immune response as it stimulates lymphatic flow and in that way detoxification. It is also GREAT for circulation.

This is a personal tip: If you brush the palms of your hand and the soles of your feet, you gently hit pretty much EVERY reflexology point (reflexology might be a topic for another day), I recommend it. For me I feel increased energy.

If you try this for the first time, I would love to hear what you guys think.

The ideal time to dry brush is in the morning before you shower, so that you can rinse off the impurities loosened by the massage.

Follow these steps to perform the Garshana traditional Ayurvedic dry massage: (these instructions are from the Chopra Ayurvedic Institute)

Massage your entire body, excluding your face, chest, and heart. Avoid sensitive areas and anywhere the skin is broken or inflamed.

Use circular strokes on the stomach and joints (shoulders, elbows, knees, wrists, hips, and ankles), and long sweeping strokes on the arms and legs.

Apply light pressure where the skin is thin, such as the underarms, and harder pressure where the skin is thicker, such as the soles of the feet.

The direction of the stroke should always be toward your heart as this helps drain lymph back to your heart. Massage from your feet upward, continuing up to your torso and on to your neck. Also massage from the hands to the shoulders. Continue for at least five minutes.

Complete your Garshana with a shower.

To enhance the release of toxins, end with a few cycles of hot then cold water. First turn the water to as hot as you can take it for several seconds, then to as cold as you can tolerate, then back to hot, and so on. This will stimulate the blood circulation and further invigorate the skin.

In Reverence for health,

Susan Rothman

Holistic Nurse

HOLISTIC CORNER - SOME BASICS ON ELECTROLYTES

Our cellular sparkplugs and why the Pink Salt and Amped Hydate are SO important. You can also search electrolytes in the group for more in depth information on WHY this is so important with our protocol from Jesse James Jamnik

This is just some basics for all of you

What are electrolytes?

Electrolytes are minerals obtained from the diet that carry an electrical charge. They are absorbed into the body during digestion and present in blood, urine, sweat, and other bodily fluids. The minerals that are classified as electrolytes include:

Calcium

Chloride

Magnesium

Phosphate

Potassium

Sodium

We need each electrolyte in different amounts, and although electrolytes work together synergistically, they each have their own roles.

Electrolytes are important because they are involved in:

The balance of the amount of water in the body

The balance of your body’s pH level

The movement of nutrients into cells

The elimination of waste from cells

The proper functioning of nerve, muscle, heart, and brain cells

Calcium

Calcium is the most abundant mineral in the body. Its functions include:

Conducting nerve impulses and hormone secretion

Keeping muscle tissue rigid, strong, and flexible

Maintaining the structure and strength of bones and teeth

Triggering the contraction and dilation of blood vessels, which helps your blood vessels distribute blood throughout the body

Calcium is necessary for many body functions such as maintaining bone and teeth structure and conducting nerve impulses.

Chloride

Chloride is found in all body fluids, with the highest amount in the blood and in the fluid outside of the body’s cells. Chloride is a component of salt, technically known as sodium chloride (NaCl), and potassium chloride, a common salt substitute. Chloride is found naturally in many processed and packaged foods. As a result, most people get more chloride than is required by the body. Functions of chloride include:

Maintaining fluid and acid-base balance

Regulating muscular and nervous system activity

Supporting the production and release of hydrochloric acid (stomach acid)

Magnesium

Magnesium is involved in more than 300 different chemical reactions that regulate several functions in the body. The functions in which magnesium is involved include:

Blood sugar regulation

Blood pressure regulation

Bone development

Calcium and potassium ion transportation across cell membranes, a process that is necessary for nerve impulse conduction, muscle contraction, and normal heart rhythm

DNA and RNA synthesis

Glutathione (a potent antioxidant) synthesis

Nerve and muscle function

Protein synthesis

Phosphorus

When the mineral phosphorus is consumed through food, it combines with oxygen particles in the small intestine and becomes electrically charged, forming the electrolyte phosphate. The functions of phosphate include:

Maintaining and building strong bones and teeth

Metabolizing carbohydrates and fat

Regulating heart rhythm, kidney function, muscle contraction, and nerve signaling

Synthesizing protein for the growth, maintenance, and repair of cells and tissues

Synthesizing ATP, a molecule the body uses to store energy

Phosphate levels are regulated by the kidneys, and an imbalance of phosphate could be due to a lack of dietary intake, kidney disease, or gastrointestinal disorders.

Sodium

We consume most of our sodium in the form of sodium chloride, commonly known as salt. Sodium is also used as an additive in forms such as monosodium glutamate (MSG), sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. US dietary guidelines recommend most adults should only have a small amount of sodium, less than 1 tsp of table salt per day. Of course we use Himalayan Pink Salt very different from sodium chloride and that you can also search in the group for more information. This info doesn't really apply to shred heads

Sodium has many functions and is required for:

Cellular transport

Fluid balance

Muscle function

Nerve function

Nutrient absorption

Potassium

98% of the body’s potassium is found in the intracellular fluid, making it the most abundant electrically charged particle within the cell. Potassium plays important roles in:

Heart function

Kidney function

Muscle contraction

Nerve transmission

The movement of nutrients into cells and waste out of cells

A diet with a healthy amount of potassium can counteract sodium’s harmful effects on blood pressure.

Unfortunately, most people in the United States consume less potassium than is recommended. Individuals with certain health conditions, such as inflammatory bowel disease, Crohn’s disease, and ulcerative colitis, as well as those taking laxatives or diuretics are more likely to have a potassium deficiency.

SOME FOODS TO BOOST MOOD

Inspired by Megan McIsaac 's call last night.

Some of these are maintenance adds and you would rule them out as culprits. But if you find yourself in a funk these are some options to try. Food is so powerful and that is our collective journey, right?. Empowerment as the end result.

So, I could write a book here.

This is a baseline superficial look at some foods that can boost mood. Most of us do not need “studies” and “science” to tell us the refined carbohydrates and sugar laden foods affect mood. Common sense tells us that and what we SEE this so clearly in children. It is a tragedy and education is needed. This information will be slow coming because the sugar industry has an agenda and of course, sad to say, Big Pharma likes to medicate these problems…

We are smarter than that. So, as you move through your life, you may come across someone that needs some of this knowledge. And sometimes we get frustrated with the resistance we get. Empowerment requires personal responsibility. Keep planting seeds my friends.

As you read through this, I do recommend Organic choices.

Healthy Foods That May Lift Your Mood

And more in the picture as well!!

When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies

It is difficult to accurately determine whether food can raise your spirits

Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are 9 healthy foods that may boost your mood.

1. Fatty fish

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.

Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA) — that are linked to lower levels of depression.

Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling.

While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores.

Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day (9).

Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet (10Trusted Source).

2.Dark chocolate

Chocolate is rich in many mood-boosting compounds.

Its sugar may improve mood since it’s a quick source of fuel for your brain. Also, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance

chemically similar to cannabinoids that has been linked to improved mood.

Some experts debate whether chocolate contains enough of these compounds to trigger a psychological response but many of us know dark chocolate is a feel good food.

Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation

Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

3. Fermented foods

Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. I have an article on Sauerkraut in the holistic corner for more info.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.

During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.

Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut,

In addition, the gut microbiome plays a role in brain health. More and more research is beginning to show a connection between healthy gut bacteria and lower rates of depression. This, I believe, is one of the most profound changes we are seeing in people using ER Shred. The happiness factor.

More research is needed to understand how probiotics may regulate mood but I for one say they do. That’s my story, I’m sticking to it!

Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

4. Bananas

Bananas may help turn a frown upside down.They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. One large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber. When paired with fiber, and this is key, sugar is released slowly you’re your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.

5. Berries

Curiously, eating more fruits and vegetables is linked to lower rates of depression. They are rich sources of antioxidants that your brain loves, especially purple berries.

Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.

They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue color. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms

If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidant.

6.  Coffee

I do recommend organic here, due to heavy spraying of coffee with pesticides and herbicides.

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.

Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.

HOLISTIC CORNER – BENEFITS OF GARLIC.

INFORMATION FOR MAINTENANCE/LIFESTYLE AFTER A BASELINE SHRED

So, this article below came in today from probably my favorite herbal mentor, Steven Horne. You will see towards the end of the article he mentions the energetics of garlic. This is the part about herbs, spices and food that lights my brain and soul up!! And this is how you can personalize your interaction with plants and food. Everything has an energy and does that energy compliment yours. Another layer to your food blueprint. Think about it, some food energetics are easy to identify. Ginger is warming, Peppermint is cooling. Peppermint has some studies for calming down ulcerative colitis, a hot inflamed condition. Peppermint is cooling. Ginger on the other hand is warming with a long history of helping digestive issues. It warms digestion and can help nausea and sluggish digestion. It gets things moving so to speak and peppermint slows things down. I use this as a very, very simple illustration of this concept. Just to get you thinking differently. Let’s call it depth 

I also allude to this in my previous article on the ABC + D Approach. It is herbal and food medicines way of differential diagnosis.

So. Today is the health benefits of Garlic and this is JUST the cardiac benefits with references included.

Effectively using food as medicine requires some knowledge and personal responsibility. We shredders know that and are seeing tremendous benefit with just the protocol and our new lifestyles. Some may need a bit more for certain concerns.

So, I just thought I would share this today

Remember. GARLIC IS NOT ON A BASELINE SHRED. It can be a culprit for some. So, then it is NOT for you. We live in a society that thinks if it’s good, it’s good for all. We are experientially living out this is NOT true.

GARLIC FOR CARDIOVASCULAR HEALTH

Garlic is also touted as Penicillin for the immune system but today’s topic is the cardiovascular system.

GARLIC AND HIGH BLOOD PRESSURE

High blood pressure affects almost half of the population and garlic is well known for its ability to help reduce blood pressure. While dried, powdered garlic is not very helpful for the immune system, dried garlic is helpful for blood pressure. The allicin in freshly crushed garlic is strongly antimicrobial, but allicin degrades over a period of about 24 hours into other compounds. These compounds have a positive effect on the cardiovascular system including a cumulative effect when taken regularly over time.

Supplementation with 600-900 mg per day of garlic powder for twelve weeks can reduce mild hypertension by 7.7 systolic and 5 mm diastolic (Sigaly and Neal; 1994b). Larger doses are more effective. In one trial, a single dose of 2400 mg of garlic produced a 16 mm drop in diastolic pressure after five hours in patients with severe hypertension (McMahon et al). So, about two to four 550 mg capsules per day would be a good dose.

IMPROVING CHOLESTEROL METABOLISM

Handfuls of Garlic has a more potent effect on elevated cholesterol than it does on high blood pressure. Supplementation with the aforementioned 600-900 mg of garlic powder every day for four weeks can reduce “total cholesterol by about 12%. Even better results are seen when the supplementation lasts at least three months. (Sigaly and Neal 1994a.) The peak benefit may take 8 months and will persist for several months after discontinuing consumption. Although some cholesterol comes from the diet, most of it is manufactured by the liver. Garlic appears to reduce the production of cholesterol and fatty acids in the liver. (Yeh and Yeh; Gebhardt; Heinle and Betz).

Garlic also seems to lower triglycerides and raise HDL cholesterol (Rotzsh et al). Although commonly called bad and good cholesterol, both HDL and LDL are needed in varying amounts. LDL (low-density lipoproteins) cholesterol (also known as bad cholesterol) transports fatty acids to the tissues of the body where the cells can use them for energy or to construct cell membranes and other structures. HDL (high-density lipoproteins) cholesterol transports toxins and other substances back to the liver for detoxification and/or elimination in bile. The risk of having a heart attack or stroke drops 1% for every 1% drop in LDL and drops 4% for every 1% increase in HDL. So, garlic helps reduce the risk of heart disease and strokes.

INHIBITING PLATELET AGGREGATION

The body needs to create blood clots to stop bleeding in injuries, but you don’t want these blood clots forming inside the arteries and veins. The body has mechanisms for regulating clotting and there are herbs and foods that help maintain normal clotting mechanisms, garlic being one of them.

The allicin in fresh garlic may be the component that most effectively inhibits platelet aggregation. (Mohammad SF, 1986) So, freshly crushed raw garlic can act as a powerful blood thinner in place of aspirin and other medications often prescribed for this purpose. One could also take a garlic product with stabilized allicin. Dried powdered garlic, while less effective, is still beneficial at reducing the risk of blood clots. Garlic increases fibrinolysis (the dissolution of fibrin), which slows blood coagulation. (Legnani C et al, 1993)

PREVENTING HEART DISEASE

Garlic helps prevent heart disease in several ways. First, as noted above, it helps with cholesterol metabolism. But, it’s not just the type and amount of cholesterol that causes hardening of the arteries. Cholesterol must be oxidized in order to become sticky and adhere to arterial walls. This is also called lipid peroxidation (or in more common terms it involves fats turning rancid). Garlic helps prevent this oxidation.

It’s also been postulated that low-grade infections may be part of what damages arterial linings, causing the deposition of arterial plaque. It’s known for example that gum disease (infection in the gums) is strongly correlated with an increased risk of cardiovascular disease. So, the immune-enhancing properties of garlic may also be helping reduce plaque formation.

High blood pressure causes turbulence in the blood which increases clotting. By reducing blood pressure and helping to inhibit clotting, garlic is also reducing the risk of heart attacks, strokes, and various forms of thrombosis.

Garlic, along with other pungent herbs, also stimulates blood flow, helping the tissue of the body receive the blood they need, which increases overall health. For example, patients with intermittent claudication (lower extremity pain because of reduced blood flow due to narrowed arteries) used garlic to significantly improve their maximum walking time. The benefits were noticed after at least five weeks of garlic supplementation. (Keisewetter et al, 1993)

ENERGETICS AND CONTRAINDICATIONS

Garlic is heating and drying, so it’s primarily indicated for people whose metabolism tends to run more cold and damp. It’s very beneficial for people who tend towards obesity, edema, fatigue, pale complexion, and high blood sugar. It’s very helpful as a preventative remedy for complications of diabetes. Garlic is also helpful for people who are timid and afraid to speak up for themselves.

Dried garlic is a relatively mild and well-tolerated remedy, especially when used in a formula with other herbs for cardiovascular health. Raw garlic can be much more irritating to the skin and digestive tract. If you experience digestive upset with fresh garlic you may need to stick with garlic powder or aged garlic products which are gentler on digestion. Cooked garlic is also generally gentler on the system. However, you choose to use it, you’ll find garlic will help keep your circulation in better condition, so use it regularly either in food or in supplements if you’re concerned about cardiovascular health.

References

The research cited in this article was compiled by David Satterlee with the following references.

Bergner P, Allium sativum: Garlic and Cardiovascular Disease, Medical Herbalism 01-31-95 6(4): 1, 4-5

Gebhardt R. “Multiple inhibitory effects of garlic extracts on cholesterol biosynthesis in hepatocytes.” Lipids (1993)Jul;28(7):613-9

Kiesewetter H, Jung F, Jung EM, Blume J, Mrowietz C, Birk A, Koscielny J, Wenzel E, “Effects of garlic coated tablets in peripheral arterial occlusive disease.” Clin Investig 1993 May;71(5):383-6

Legnani C, Frascaro M, et al. Effects of a dried garlic preparation on fibrinolysis and platelet aggregation in healthy subjects. Arzneim-Forsch Drug Res 1993; 43:119-22.

McMahon FG, Vargas R. “Can garlic lower blood pressure? A pilot study.” Pharmacotherapy 1993 Jul-Aug;13(4):406-7

Mohammad SF Woodward SC, Characterization of a potent inhibitor of platelet aggregation and release reaction isolated from Allium sativum (garlic), Thromb Res 1986 Dec 15; 44(6):793-806

Silagy CA, Neil HA. “A meta-analysis of the effect of garlic on blood pressure.” J Hypertens 1994 Apr;12(4):463-8

Wu CC et al, Effects of organosulfur compounds from garlic oil on the antioxidation system in rat liver and red blood cells, Food Chem Toxicol 2001 Jun;39(6):563-9 Yeh YY, Yeh SM, “Garlic reduces plasma lipids by inhibiting hepatic cholesterol and triacylglycerol synthesis.” Lipids 1994 Mar;29(3):189-93

In reverence for health,

Susan Rothman

Holistic Nurse

HOLISTIC CORNER - HEMP SEEDS

focus on hormone balance..

THIS IS A MAINTENANCE ADD.

Just a quick bio- hack to use this superfood to help balance hormones.

Just like the entire shred protocol.

And for the men there are absolutely benefits for you as well.

Watch more from Susan Rothman Here

HERBAL TEAS

So, first let me say that herbal teas are fabulous and a great addition to a healthy lifestyle. The most important thing to communicate here is QUALITY IS EXTREMLEY IMPORTANT. I will also mention that this is something to think about with coffee as well.

FOR ER SHRED, WE DO NOT RECOMMEND USING AN ABUNDANCE OF HERBS OR SPICES ON YOUR BASELINE SHRED.

They can absolutely be culprits and will all be there to explore after 11 days.  I myself pulled ALL supplements, WHY? I was a skeptic and wanted the purest experience possible of the elimination phase.

I do NOT want to demonize herbal teas, but we must remember these are herbs. As most of us know, quality herbal companies go to great lengths with quality control to test for microbials, fungi and a problem with any herb, but a particular problem with some tea is heavy metal contamination.  Also, believe it or not there are companies that sell bogus products. My herbal company, one year was delivered a batch of Pau’D’Arco that was not even Pau’D’Arco. If no testing was done on herbal signature, it would have gone to market. So, this is just one example.

My recommendation is if you are going to use them, I recommend organic always from a good company. I use Traditional Medicinal, they test for herbal identity and signature, purity and strength. I am sure there are other good companies as well.

Microbial contamination in herbal products may occur at any stage of product preparation, from planting and harvesting to packaging, distribution, and storage. The presence of microorganisms at certain levels may indicate poor quality of such products.

Tea itself is really healthy, but it can sometimes be contaminated with pesticides and heavy metals. ... Tea plants naturally accumulate fluoride and other heavy metals including lead, aluminum, and arsenic. Because tea grows in acidic soils, an even higher uptake of these metals can accumulate.

How to Avoid Toxins in Tea

Avoiding over-steeping can reduce potential heavy metal contamination into your tea. Steep for two to four minutes to reduces the transfer of metals by up to 50 percent.

Use loose leaf tea or brands that are transparent about their ingredients and testing for toxins. Tea Bags can also be problematic.

"USDA organic" does not mean it has been tested for heavy metals. Unfortunately, organic green teas from China often contain higher amounts of lead than standard Chinese green tea (although standard green tea is high in aluminum)

The 10 Healthiest Teas You Can Drink FROM QUALITY SOURCES

Green Tea. Green tea — specifically unsweetened green tea — is a true tea (vs. ...

Black Tea. Deriving from the Camellia sinensis plant, black tea is another true tea. ...

White Tea. ...

Ginger Tea. ...

Chamomile Tea. ...

Peppermint Tea. ...

Rooibos Tea. ...

Oolong Tea

ALTHOUGH RARE, MANY herbal teas contain toxic ingredients, many of which have caused serious gastrointestinal, hematologic, cardiac, and nervous system disease. The severity of illness following herbal tea use has ranged from contact dermatitis to fulminant hepatic failure and death.

For those that want to look further, there are numerous studies all over the internet.

Bottom line, absolutely enjoy quality tea. This is some of the rationale on why I do not recommend on baseline. We want all of you to have the purest experience possible on achieving baseline. And, hey, why not? Don’t you want that for yourself as well??? It’s only 11 days

Congratulations to all our anniversary shredders!! And the entire community, no matter where you are on your ER Shred journey. Please share your results with us. Including the non scale victories.

As some of you move into maintenance and start to incorporate foods back, be mindful. Listen to your body. Find your unique food blueprint. If this is new, please check the guides for tips in adding foods back.

You truly can get all you want for your wellness. Let's trust. Our bodies. Our instincts.

The journey continues

the depth

Holistic Health is actually an approach to life. Rather than focusing on illness (symptoms) or specific parts of the body, this ancient approach to health considers the whole person and how he or she interacts with his or her environment. It emphasizes the connection of mind, body and spirit and attending to those 3 areas to be healthy. We believe that the subconscious mind and the body are one.

The American Holistic Health Association (AHHA) describes it this way:

"Rather than focusing on illness or specific parts of the body, this ancient approach to health considers the whole person and how he or she interacts with his or her environment. It emphasizes the connection of mind (emotional health) body, and spirit. The goal is to achieve maximum well-being, where everything is functioning the very best that is possible as they function as one".

Mind, body and spirit — these aspects of each person are considered to be intertwined and essential to achieving optimal health.

When having a holistic/functional health assessment, questions will be asked pertaining to the whole of the body and emotional state and history.

HOLISTIC CORNER- HORMESIS

Today this was a new term for me. The information is fantastic and just another piece of how to mitigate stress AND the power of mindset.I don't usually share links here that contain sales BUT the information is so cool, I had to share it with you all. Read the article here

Just a short comment on hormones. Peri menopause, menopause and post menopause.

This is more about mindset and just some basics.

It sometimes is so easy to focus on things that APPEAR to be totally out of our control, like this cycle of life...

I call bullshit

I hope you find this empowering.

Sometimes a shift in perception is a miracle

Watch the video here.

LET'S TALK RAW HONEY, HONEY'S

For Heather Sica-Leonard

THIS IS A MAINTENANCE ITEM AND NOT FOR THE 11 DAY BASELINE SHRED!!

Another food with a long history of use in moderation. Even before all the studies tribal and indigenous people knew to use sparingly.

Also, those walking themselves out of sugar cravings may want to wait a bit or just add slowly.

I personally have not added this back yet but plan to within the near future. I think I may try this first, a tiny bit over a panshake

Raw honey is a nutritional powerhouse with many benefits. This is RAW, unfiltered, unprocessed honey. Processed honey is very similar to high fructose corn syrup. Stay away from it!!

It provides natural energy, it is an antioxidant powerhouse, it can help with pollen allergies and for this, sourced locally is best, helpful for weight management, topically it can be used for would healing and numerous skin care uses as well.

These benefits below for blood sugar regulation and sleep are quite compelling and based on studies, which is so fabulous.

Consumption of raw honey can reduce the risk of developing diabetes and help aid medication used to treat diabetes. The combination of raw honey and cinnamon can be especially beneficial to healthy blood sugar management, as well as many other health concerns like gingivitis and acne. Of course, we shred heads identify if these are culprits separately. We know, not all things are good for all bodies

According to a study out of Dubai, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic index food combination.

This is the power of food compared to crap, processed sugar!!!!

Raw honey increases insulin and decreases hyperglycemia. Try consuming a little at a time and see how your blood sugar reacts to it, and add both raw honey and cinnamon to your diabetic diet plan.

Sleep Promoter, I did not know this AND if anyone ON MAINTENANCE tries this and it finds benefit, please share with us.

Raw honey promotes restorative sleep in two ways. By consuming honey before bedtime, it restocks the liver’s glycogen supply and prevents the brain from triggering a crisis search for fuel, which can wake you up. Secondly, eating raw honey fosters the release of melatonin in the brain by creating a small spike in insulin levels, which stimulates the release of tryptophan in the brain. Tryptophan converts to serotonin, which is then converted to melatonin

HERE IS A LIST OF NUMEROUS USES:

Improve diabetes – Consumption of raw honey can reduce your risk of developing diabetes and help aid medication used to treat diabetes. Raw honey increases insulin and decreases hyperglycemia. Add a little at a time to your diet and see how your blood sugar reacts to it. (20)

Lower cholesterol – Honey can help reduce cholesterol and, therefore, decrease your risk for coronary artery disease. (

Improve circulation – Raw honey makes your brain function optimally by strengthening the heart and improving blood circulation.

Antioxidant support – Consumption of raw honey increases plaque-fighting antioxidants. (

Restore Sleep – Raw honey promotes restorative sleep. Add a tablespoon to warm milk to help increase melatonin and help you sleep.

Prebiotic support – Raw honey is full of natural prebiotics that promote the growth of good bacteria in the intestine.

Improve allergies – If sourced locally, raw honey can help reduce seasonal allergies. Add one to 2 tablespoons to your diet daily.

Lose weight – Substituting raw honey for white sugar can help in weight management.

Reduce inflammation – Raw honey has anti-inflammatory agents that can treat respiratory conditions such as asthma.

Heal wounds – Raw honey used topically can help quicken healing time for mild burns, wounds, rashes and abrasions.

Cure UTI – Honey can help improve urinary tract infections due to its antibacterial properties.

Relieve sore throat and cough – Using honey for sore throat and cough is another fantastic remedy. This is especially useful for children with a cough. Simply swallow one teaspoon of honey or add it to tea with lemon

I do want to mention Manuka honey as well. More Medicinal, not really recommended for daily use. But it is great for immune health and has active antimicrobial activity. It is kinda pricey. Just wanted to include it here as well.

HOLISTIC CORNER- The Benefits of Lemon

Another entry in using food as medicine. Just some highlights taken from my herbal mentor Steven Horne. Part of a healthy lifestyle. LEMON is a MAINTENANCE item that I highly recommend adding back.

Lemon’s Health Benefits

Even though it is an acid, lemon has an alkalizing effect. It’s a great antioxidant; you can put the juice into a little water to keep apple slices or other fruits from turning brown. It’s also a refrigerant, which means it helps to cool the body during summer heat, inflammation, and fever. People make tea with it using lemon, ginger, and honey as a remedy for colds and flu. This blend helps loosen phlegm, relieve congestion, and settle the stomach.

Lemon also acts as a tonic for the pancreas and liver. It can help settle an acid stomach and is helpful for acid conditions such as gout, rheumatism, and arthritis. It can also help relieve sore throats and strengthen blood capillaries because of its vitamin C and bioflavonoids. Lemon juice can also be applied topically to acne, bites and stings, sunburn, topical fungal infections, and warts.

Lemon for Infection

Peeling lemons is a really good lemon remedy for respiratory infections involves peeling the yellow part of the lemon, leaving the white pith, which is rich in bioflavonoids. Cut this in quarters and put it in a blender. Add a couple of cloves of peeled garlic and about one Tablespoon of honey or maple syrup. Add one quart of water and blend the entire mixture and strain it. Then drink it throughout the day. It tastes better than it sounds, but it really works for congestion in the lungs, including pneumonia.

The yellow lemon zest is actually a good herbal remedy as well. If you peel organic lemons, cut the peeling into pieces, and dry them, you can use this as part of formulas for boosting the immune system and fighting infection.

Lemon Essential Oil

The scent of lemon is heavily associated with cleaning and disinfectants. Think of all the lemon-fresh cleaning products, dish soaps, and furniture polishes that are on the market. There is a sound reason behind this as lemon essential oil is a very good antiseptic. It is also an immune stimulant.

People have added a drop of lemon oil to a small glass of water to help settle the stomach and fight infection. You can also make a pleasant-smelling, antibacterial hand cleaner just by adding a few drops of an essential oil like lemon to a natural liquid soap.

Besides being antiseptic, lemon oil is also an immune stimulant and digestive stimulant. Not only does it help reduce blood fat and cholesterol by stimulating liver and bile function, it can also help break down cellulite and abscesses. Topically, it can be helpful for greasy skin, cuts, and boils. The fact that the oil helps cut grease is another reason why it’s a good oil for cleaning both your house and your body.

Emotional Properties of Lemon

The smell of lemon oil is emotionally uplifting, relieving depression, intellectual fatigue, moodiness, obsession, and exhaustion. Which is still another reason why it’s a great fragrance to use for cleaning, it lifts your mood while you’re doing the chores.

Lemons are a completely safe food remedy, but the over use of lemon oil internally may cause nausea. Externally, lemon oil may cause dermal irritation. Lemon oil is phototoxic, so avoid using it on skin that is exposed to light.

HOLISTIC CORNER – THE LYMPH SYSTEM

Just a brief summary of this important part of our immune response. Lymphatic massage, a mini trampoline (a favorite of mine), saunas, including infrared are all helpful for your lymphatic system. MOVE YOUR BODIES, this is another benefit of being active.

Of course cleanse days impact and a fabulous cleanse day exercise is a mini trampoline, if you have one.

We do not want the fluids in our body to be like swamps but more like flowing rivers. Just a reminder to take care of the miracle that your body is.

This is just one more detox pathway. Our liver, kidneys, digestive tract, lymphatic system, respiratory system, and skin make up our detoxification pathway. They work around the clock to flush out toxins.

Commercial antiperspirants are probably one of the biggest no-no’s they can contribute to clogging up this key detoxification pathway, the armpits, which also just happen to be where the greatest concentration of lymph nodes are found in the body. Sweat is your friend. We have numerous natural options today for natural deodorants.

Also, in the holistic corner is an article on dry skin brushing and I believe Sean posted an article on household chemicals. As our self-awareness grows, we can expand our self-care choices. They become a lifestyle quickly as the payoff is feeling amazing.

...When you do not sweat in your armpits you do not eliminate the huge amount of toxins within the lymph fluid, which is moving like a river from all parts of the body. The toxins are called toxins because they DAMAGE tissue!

This river is the lymph fluid of your body. If you compared the amount of blood in your body to the amount of lymph fluid and pooled it all, blood would only come up to your knees. Everything above the knees would be lymph fluid!

One of the primary purposes of this very thin liquid, lymph fluid, is to wash around all the cells in your body. Billions of cells are being used up...dying...and being replaced every minute! All of this cellular debris from dying cells is either recycled or is moved out of the tissue by the steady current of the lymphatic river.

There are two well defined currents of this lymphatic river. One on the right side and one on the left side. By far, the left side is the biggest and most potentially toxic of the two rivers.

The left side washes and drains the majority of the body. Both legs, the entire abdomen, and everything except the right chest, right arm, and the right side of the head, which are the only responsibilities of the right lymphatic river.

The sources of most of the toxins in the left lymphatic river, that flows up from the body, through the left armpit, over to the infraclavicular (below the collar bone) lymph node, and into the superior vena cava (the major vein returning blood to the heart from all over the body) is primarily the gut, but also the skin, the lungs, and the teeth.

Also LADIES restrictive bras like frequently wearing tight sports bras are not helpful for the lymphatic vessels that are located in breast area either, so LIMIT wear time.

In reverence for health,

Susan Rothman

Holistic Nurse

HOLISTIC CORNER - MACA

Maca is something I use on and off as I feel led. I have taken it in powder and capsules over the years. You do want to pay attention to quality with Maca. For me it promotes a sense of well being and stamina. Any botonical that promotes vitality will always lean towards boosting sexual energy. Maca is revered as a tonic for vitality and sexual performance in South America as Ginseng is in China.

There are references to Maca being adapotogenic (helping the body to deal with stress), I personally do not use it for this but rather go with Ginsengs, Ashwaganda, etc.for stress. But as an overall energy tonic Maca is amazing! This is information I pulled from different sources.

THIS IS A MAINTENANCE ADD FOR SHREDDERS, as with any food, pay attention to your body. Not everything is for every body.

Despite being revered for its medicinal properties for thousands of years, maca root is one of the newer remedies to take center stage in the natural health community, and its newfound superfood status is well-deserved. Researchers are continually turning up new health benefits associated with this powerful root vegetable.

It’s also considered an “adaptogen,” a name given to certain herbs, plants and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job or illness.

Not only that, but maca provides a host of important micronutrients and is jam-packed with antioxidants, and it has been shown to improve sexual health, balance hormone levels, and boost energy, mood and memory.

What Is Maca Root?

Known by its scientific name, Lepidium meyenii, maca is a type of cruciferous vegetable native to the Andes of Peru. Maca has a similar appearance and size as radishes or turnips with green tops and roots that range in color from yellow to purple and black.

The pleasant-tasting root, or hypocotyls, is usually available in powder form after being harvested and grounded down. Not only is it a natural source of healing nutrition, but it also has a long history of being a safe superfood that has been consumed for its health benefits for thousands of years in regions of the Andes Mountains.

The use of maca can be traced back over 3,000 years. Historically, this root vegetable was used by ancient Peruvians as a form of currency for trade and was also treasured for its medicinal properties. It was used to treat an array of ailments, such as menstrual problems, menopause, stomach cancer, fatigue, stress, and anemia. It is even said that Incan warriors filled up on maca root before heading into battle to boost their stamina and strength.

1. Rich in Antioxidants

Maca root acts as a natural antioxidant, boosting levels of antioxidants like glutathione and superoxide dismutase in the body. Antioxidants help neutralize harmful free radicals, fighting off chronic disease and preventing damage to cells.

2. Enhances Energy, Mood and Memory

Those who regularly use maca powder report that it makes them feel more awake, energized and driven, often relatively quickly after beginning to use it. Plus, maca can help increase energy without giving you the “jitters” or a sense of shakiness like high level of caffeine can.

Clinical trials have shown that maca may positively impact energy and stamina. Maintaining positive energy levels can also help improve mood, and some early studies have even found that maca may reduce symptoms of depression.

3. Improves Female Sexual Health

Multiple studies have confirmed that maca benefits female sexual health through several different mechanisms. Maca root may be able to improve sexual dysfunction and boost sex drive in women.  One study looked at the effects of maca root on post-menopausal women with sexual dysfunction caused the use of antidepressants. Compared to a placebo, maca root was able to significantly improve sexual function. Another study had similar findings, reporting that maca was well-tolerated and able to improve libido and sexual function.

Maca is also able to balance female sex hormones and has even been shown to alleviate symptoms of menopause. Balancing hormone levels is crucial to many aspects of reproductive health and can help reduce symptoms like infertility, weight gain and bloating.

4. May Balance Hormone Levels in both men and women

Bottom Line:

Maca is a root vegetable that is high in antioxidants and nutrients, such as vitamin C, copper, and iron.

It has been used medicinally for thousands of years and has been shown to enhance sexual health and libido; improve energy, mood, and memory; and balance hormone levels.

It can be easily added to smoothies or meals and is often used before exercising to boost energy levels.

In reverence for health,

Susan Rothman

Holistic Nurse

MCT OIL

ER Shredders are empowered AND knowledge IS power.

For those of you that like going deeper, here is some down low on MCT oil.

Personally, this is a culprit for me, but if it is not for you it is a great add.

And a staple in the original Bulletproof coffee recipe.

The brands I liked were #1 Bulletproof brain octane

and #2 Sports Research brand.

Health Benefits

There are actually a few different forms of MCTs, some that are likely more effective than others. The four different kinds of MCTs include:

caprioc (acid C6:0)

caprylic (acid C8:0)

capric (acid C10:0)

lauric (acid C12:0)

Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. Ketones are what the body produces when it’s using fat for energy instead of glucose, such as when someone is following the keto diet

Regardless of the exact kind of MCT, all are still beneficial for overall health — especially for people who have a difficult time digesting other forms of fats, including anyone with conditions tied to malabsorption problems, digestive disorders like leaky gut syndrome, Crohn’s disease, gallbladder infections and so on.

Below are some of the benefits of MCTs and why people choose to supplement with it.

1. Helps Protect Heart Health

What are the benefits of MCT oil when it comes to cardiovascular health? A 2010 study published in the Journal of Nutraceuticals and Functional Foods reported that MCTs can help prevent the development of metabolic syndrome — a term given to a cluster of conditions including metabolic disorders such as abdominal obesity, dyslipidemia, hypertension and impaired fasting glucose levels. Another 2018 study concluded that MCTs showed more protective effects on cardiovascular health in rats fed a high-fat diet compared to LCTs. It’s thought this was due to MCTs improving serum lipid profiles and reducing hepatic total cholesterol. MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower odds of becoming obese. Most likely, they have this positive effect because they are anti-inflammatory, easy to digest, satiating and easily used for energy, as described above.

2. May Improve Energy Levels, Mood and Performance

Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age.

Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists. They can be especially helpful for those following very low-carb diets, including the ketogenic diet, since studies show they can reduce adverse effects of keto-induction and improve time to ketosis.

Some studies have found that the use of MCTs can even help improve memory problems, including among those with Alzheimer’s disease. A 2018 study found that use of MCTs while following the ketogenic diet helped patients with Alzheimer’s experience improvements in symptoms.

It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clear-headed, energetic and positive.

3. Supports Digestion and Nutrient Absorption

Both MCT oil and coconut oil are beneficial for balancing bacteria in the gut microbiota, which in turn has positive effects on the digestive symptom, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat.

Medium-chain fats can help kill a wide range of pathogenic viruses, strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches and so on.

You also need to consume fatty acids in order absorb certain vitamins and nutrients found in various foods. These include nutrients like beta-carotene (a precursor of vitamin A found in plants like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorus and lutein.

4. Has Antibacterial, Antiviral, Antifungal and Anti-Inflammatory Properties

MCTs have natural antimicrobial properties and may help balance bacteria in the gut.

Here are some bacteria known to be killed by medium-chain fats:

streptococcus (which causes strep throat, pneumonia and sinus infections)

straphylococcus (which causes food poisoning and urinary tract infections)

neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases)

some other strains that cause stomach viruses, candida, ulcers and sexually transmitted diseases

Another great thing about MCTs is that they are capable of reducing “bad bacteria” without harming or removing “good bacteria.” That’s important, considering we need the good kind for intestinal health and digestive functioning.

According to some studies, medium-chain fats offer better protection from infections than longer-chain fatty acids do. A study published in the Journal of Nutritional Biochemistry found that fatty acids and monoglycerides with chain lengths varying from eight to 12 carbons were found to be more strongly antiviral and antibacterial when added to milk and formula than long-chain monoglycerides.

Other research has shown that MCT oil can help control inflammatory responses through modulation of mitochondria activity. It’s believed this is due to the production of pro-inflammatory cytokines being down-regulated and anti-inflammatory cytokines being elevated following use of MCT oil.

5. Can Help with Weight Loss/Maintenance

MCTs seem to have positive effects on energy expenditure, fat-burning and weight reduction.

As part of a healthy diet, there’s some evidence suggesting (mostly from animal studies) that MCT oil can help increase satiety and even raise the metabolic rate at which the body functions.

6. Can Withstand High-Heat Cooking

Brent Hoover I was not aware of this...

MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily. This is important, because certain cooking oils are not well-suited for high-temperature cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily.

MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.

From @Brent Hoover

honestly I’m trying to live to 125+, that’s why I’m here. The founders of this fulfillment company have personally told me that this is their goal.

Betty White is a good example of the power of the ER Shred to some extent. She was very adamant about telling people she avoided anything green in her diet. Just imagine if she had our incubated shake.

So the only difference between the two is we leave out wheat and beans (try eating just these two things for 11 days) fruits, vegetables, nuts, seeds and cheese for 11 days or until you reach baseline.

The quality of these items are without a doubt safer in the Mediterranean than here in the states from just your local grocery store.

My own experience is that a Mediterranean diet creates an inflammatory response in my body. I’ve also read and heard talks describing the same thing in other people.

I’ve also read where a pea sized piece of a peanut has killed a child. I’ve never heard of a grass fed rib eye steak having the same effect on a child.

I also wouldn’t want to bombard my body with these items unless I knew for sure they were safe for my body to process.

I’ve given myself the chance to experience ER Shred and hands down is the most sustainable lifestyle for me utilizing a Grass fed ruminant as my main source of nutrition. I also want to make a great effort on improving our environment and most importantly my health.

This is a great way to turn things around for our planet and every single human being that wants to give it a shot.

My health has changed considerably and I have been able to discontinue using items in my diet that don’t serve me. I’ve only been able to discover this ability here. It’s a sense I didn’t know I had until I earned it here.

Up until about 9 months ago I didn’t know anyone in this group and my mindset coming into this group was very much like yours.

It’s wild man you gotta give this a shot.

You can always attempt the Mediterranean diet at a later date(I would recommend after giving this a shot) and I guarantee you will experience what’s possible here. It’s all in the Guides…

HOLISTIC CORNER - More on Melatonin. A new study on Melatonin and weight loss

New Science Shows How Lack of Melatonin Makes You Hungry and Fat

From Dave Asprey. Founder of Bulletproof

A new study shows that not having enough melatonin, your sleep hormone, messes with your hunger and satiety signals and leads to weight gain.

Melatonin is your main sleep hormone in a cocktail of hormones that your body releases to get you to sleep. Your pineal gland in your brain secretes melatonin in response to darkness. So, to find out what happens when you don’t have melatonin, researchers removed the pineal gland in rats.

One group of rats received melatonin in their drinking water during the dark hours of a 24-hour period, and the other group didn’t have melatonin at all. The researchers found that the rats that lacked melatonin:

Showed reduced leptin (satiety hormone) sensitivity

• Ate more

• Weighed more

• Had more body fat

• Ate substantially more than the no-melatonin group after both groups fasted for 24 hours

Another study linked blue light exposure at night with weight gain in women, which could be related to melatonin production. When you’re exposed to blue wavelengths, your body thinks it’s daytime and won’t release melatonin.

Are you making enough Melatonin?

Unless your brain surgeon told you otherwise, you have a working pineal gland. So, you must be making melatonin, right?

Maybe. With all of the artificial light that is part of modern society, your pineal gland may be getting mixed signals. Detecting certain wavelengths, like blue light from devices or from fluorescent lights at the airport after a late flight, makes your pineal gland think it’s day and delays melatonin release. After a few nights of that, it throws off your natural body clock.

The obvious consequence? You’re awake when you want to sleep, then tired when you want to be awake. The effects on your food intake are less immediate, so you might not put two and two together. This study points to a possible cause-and-effect relationship.

Weight loss experts have become more and more aware of the effects of sleep on your bodyfat, and have been recommending good sleep as part of your weight loss strategy. Is it sleep, or is it melatonin? Sleep and melatonin are inextricably linked for sure, but this study could point to melatonin as a key player in weight and metabolism.

What to do to help regulate Melatonin

Take a high-quality supplement, like our Sleep Spray. Control light exposure at night. Turn off wireless in the evening prior to sleep. For more take a listen to my interview with Jesse on this topic.

I also wanted to add, even though we have SO many studies coming out on the benefits of Melatonin,

nonetheless, some medical practitioners are concerned that it may reduce the natural production of melatonin in the body, but short-term studies suggest no such effects

Knowledge is power my people

Microbiome #1

As we grow in our journeys to balance and understanding our unique food blueprints, for many self awareness and awareness for our surroundings seems heightened.

Many of us have languaged this. Feeling more creative, expansive and plugged in.

I want to just point to a direction. As we become more aware, let's tap in to not only our internal microbiome, our soil, our foundation of our health. Let's remember, this is intricately tied to the microbiome of the planet and all that live here with us.

I think a consciousness of that brings a feeling of REVERENCE (what a fantastic word)and respect. For ourselves and the planet.

For me, it brings a strong sense of being at peace, in alignment and being grounded.

Can diet and taking back control really do all this?? I say YES!!!

Maybe I'm nuts

I don't think so.

What do you think?

Just some information for you all.

Glyphosate and genetically modified organisms.

It's a problem. This is a HUGE why to follow an anti inflammatory diet with QUALITY nutrition on the top of the list. Of course the biggest contamination is our foods that come from the ground. Grains, fruits, vegetables. Even organic is compromised because of blow over and this is why these statistics are so high. These foods are first pass, as they are directly exposed. Not looking to debate, but this another compelling reason for grass fed, wild caught and ethically raised protein sources and healthy fats. Ancestral nutrition.

I for one, intend to continue my fruits and veggies, but I am extremely mindful about it and by doing our elimination reset protocol have been able to determine my unique food blueprint.

Forever grateful Sean Escobar .

#ershred

#ShredderLife

The problem. We really can't do anything about it today, but be conscious of our future. The planet. The microbiome of the plant which is intrinsically related to our microbiome. If you are interested in optimum health, be mindful.

Adopt a lifestyle that helps the amazing body you walk around in cope. It will serve you well.

Vote and be proactive with how you spend your $$$ on food. That's how they listen. If this important to you, your children or more importantly your grandchildren, ACT.

This came into the office today:

A study released by the CDC shows 80% of Americans and 87% of children have glyphosate in their urine. Though not a surprise, you should be concerned about the level in their system currently.

Americans now have 1.75 milligrams per kilogram of body weight, which according to physicians Shanhong Lu, MD and Zach Bush, MD, is problematic.

The likelihood of chronic illness is almost imminent at this level as compared to that of Europeans who are only at .38 because of laws forbidding the use of herbicides with glyphosate, such as Round Up.

MITOCHONDRIAL HEALTH

How mitochondrial health equals a strong and lasting heart

More info from Dave Asprey

Arteries fail due to chronic inflammation

Conventional medicine doesn’t always get it right with heart disease – from diagnostic tests to heart-healthy advice, there’s a lot that’s unclear regarding how to properly care for your good ole pumper.

So first, some background information that’ll simplify any confusion:

Cholesterol isn’t the real villain when it comes to heart attacks and strokes. Your arteries go out – first and foremost – due to inflammation. Remember, at its root, and in acute instances like when you cut your finger, inflammation is just your body’s way of protecting itself. In that instance, a swat team of white blood cells surround your cut, protecting it from infection.

 However, chronic inflammation – when that same swat team of white blood cells are on duty 24-7 without rest or a water break, so to speak – causes bigger problems. Your body begins to rebel against itself because it’s overloaded. In the case of your heart, inflammation wreaks serious havoc because it leads to the buildup of fatty deposits called plaque. Your body thinks plaque is foreign, so your white blood cells try to fend it off. Yet, when the white blood cells are overloaded from combating plaque — and eventually unsuccessful — the plaque ruptures. Its contents leak into your blood and create a clot that blocks healthy blood flow. These clots lead to the majority of most heart attacks.

Chronic inflammation is linked to poor mitochondrial health

To keep your arteries strong and clear of plaque, you need to reduce body-wide inflammation. Without inflammation, cholesterol can’t accumulate in your arteries to begin with. The best way to keep inflammation at bay? Plain and simple: manage and maintain your mitochondrial health. Here’s why:

 Mitochondria make the body’s most basic fuel called adenosine triphosphate (ATP) from oxygen and food you consume. If you eat crappy, inflammatory foods, the fuel it produces will also be faulty — and you won’t operate at your best.  Think of ATP as the gas in your car. If you get a junk tank of fuel, your car won’t hum like it should.

 in addition to fueling your body, mitochondria break down cellular waste to use as fuel.[4] However, if mitochondria are overstressed and overworked, the waste builds up and mitochondria weaken. Your body won’t be able to handle even small everyday exposure to toxins, like pesticides or pollution, because your mitochondria aren’t functioning properly.

The connection between mitochondrial health and a strong heart

Your heart muscles have more mitochondria than any other organ in your body – 5,000-10,000 mitochondria per cell, in fact. These little guys are necessary because your heart muscle cells have the high-demand job of continuously pumping day-in and day-out over your entire lifetime. They never, ever get a break.

That’s why the way to a strong heart – and a bad-ass long life – is by bringing your A-game to mitochondrial health.

Minimize your exposure to 3 environmental toxins

Most chronic inflammation is the result of unwanted substances in the body, such as environmental toxins like pesticides, mold, and food toxins called mycotoxins. Science strongly supports the fact that environmental toxicity lowers mitochondrial function, which in turns lowers vascular function. To keep your mitochondria in tip-top shape, eliminate these three toxins:

Pesticides

Pesticides like glyphosate, the active ingredient used in weedkillers like Roundup, affect mitochondrial ability to generate ATP.[10] While it’s nearly impossible to avoid glyphosate completely – unless you live off-the-grid on your own land – there are steps you can take to both minimize your exposure and get pesticides and herbicides out of your body.

Eat organic food that originates from sustainable farming practices. This reduces your exposure to water- and soil-based chemicals. The Bulletproof Diet is based on organic food for this very reason.

Detoxify from chemicals that are already in your body by breaking a sweat. Both exercise and time in a sauna help your body to excrete chemicals naturally.[11] Read on for more ways to detoxify from glyphosate.

Environmental mold

Mold, particularly as a result of water-damaged buildings, is a definitive culprit in compromised mitochondrial function, follow these steps to minimize your mold exposure immediately.

If you suspect mold in your home, have it professionally inspected. An ERMI (Environmental Relative Moldiness Index) Air Test evaluates the risk for indoor mold growth and associated health effects in your home or office.

Remove and remediate any existing mold from your home. If an ERMI reveals you do live in a mold-ridden environment, get out immediately. Stay with family or friends until a remediation specialist has given you the green light to go home again.

Mycotoxins

Toxins in food called mycotoxins also inhibit mitochondrial function.[13] Mycotoxins, produced by mold, arise from the manipulation of food – through growing, cooking, and fermentation processes. To keep mycotoxins out of your body, avoid foods that most often contain them (more on that below) and take supplements to detox from mold exposure.

Avoid gluten, yeast, wheat, corn, grain (other than white rice), barley, peanuts, cottonseed, grain-fed meat and dairy, mushrooms, and commonly available chocolate. Even unfiltered tap water, unfiltered alcoholic beverages (beer and wine), and commonly available coffee can contain high mycotoxin levels.

Consume more organic vegetables and wild-caught fish, which bind to mycotoxins, thereby helping to remove them from your body.

Avoid overeating, especially sugary carbs

Overeating can cause you to get LPSs (lipopolysaccharides) which cause mitochondrial inflammation, and have been linked to everything from Parkinson’s Disease to autism.[15] LPS is a compound made of fats and sugar that’s normally protective. However, when LPSs release into the bloodstream, they become a dangerous toxin that drives up inflammation. The solution? Eat plenty of fibrous veggies rather than binging on sugary carbs.

Increase bile flow throughout your body

Bile is a fluid that helps you to digest fat properly, as well as to break down toxins. It’s secreted by the liver, though stored in the gallbladder. With insufficient bile, your body will have trouble binding and excreting the toxins that accumulate in it.] It’s somewhat of a catch-22 because toxins impair your body’s ability to produce bile, yet bile is a necessity to help you excrete toxins. What to do?

Consume saturated fats, like grass-fed meat and butter, to stimulate bile production.

Avoid foods containing mold alfatoxins like peanuts, corn, milk, cheese, nuts, and soybeans that impair liver function, thus lowering bile production.

Supplement with ox bile and lipase. (This can be on option for some people) Most people have been on a low-fat diet at one time or another, which has the effect of down-regulating the natural bile production in your gallbladder. When you switch to a high-fat diet, take the enzyme lipase to help you to digest fat better. Aim for a high-quality lipase supplement that is free of toxic mold species like Aspergillus. You can also combine lipase with ox bile, which further assists to break down fats and promote fat-soluble vitamin absorption.

HOLISTIC CORNER – THE LYMPH SYSTEM

Just a brief summary of this important part of our immune response. Lymphatic massage, a mini trampoline (a favorite of mine), saunas, including infrared are all helpful for your lymphatic system. MOVE YOUR BODIES, this is another benefit of being active.

Of course cleanse days impact and a fabulous cleanse day exercise is a mini trampoline, if you have one.

We do not want the fluids in our body to be like swamps but more like flowing rivers. Just a reminder to take care of the miracle that your body is.

This is just one more detox pathway. Our liver, kidneys, digestive tract, lymphatic system, respiratory system, and skin make up our detoxification pathway. They work around the clock to flush out toxins.

Commercial antiperspirants are probably one of the biggest no-no’s they can contribute to clogging up this key detoxification pathway, the armpits, which also just happen to be where the greatest concentration of lymph nodes are found in the body. Sweat is your friend. We have numerous natural options today for natural deodorants.

Also, in the holistic corner is an article on dry skin brushing and I believe Sean posted an article on household chemicals. As our self-awareness grows, we can expand our self-care choices. They become a lifestyle quickly as the payoff is feeling amazing.

...When you do not sweat in your armpits you do not eliminate the huge amount of toxins within the lymph fluid, which is moving like a river from all parts of the body. The toxins are called toxins because they DAMAGE tissue!

This river is the lymph fluid of your body. If you compared the amount of blood in your body to the amount of lymph fluid and pooled it all, blood would only come up to your knees. Everything above the knees would be lymph fluid!

One of the primary purposes of this very thin liquid, lymph fluid, is to wash around all the cells in your body. Billions of cells are being used up...dying...and being replaced every minute! All of this cellular debris from dying cells is either recycled or is moved out of the tissue by the steady current of the lymphatic river.

There are two well defined currents of this lymphatic river. One on the right side and one on the left side. By far, the left side is the biggest and most potentially toxic of the two rivers.

The left side washes and drains the majority of the body. Both legs, the entire abdomen, and everything except the right chest, right arm, and the right side of the head, which are the only responsibilities of the right lymphatic river.

The sources of most of the toxins in the left lymphatic river, that flows up from the body, through the left armpit, over to the infraclavicular (below the collar bone) lymph node, and into the superior vena cava (the major vein returning blood to the heart from all over the body) is primarily the gut, but also the skin, the lungs, and the teeth.

Also LADIES restrictive bras like frequently wearing tight sports bras are not helpful for the lymphatic vessels that are located in breast area either, so LIMIT wear time.

In reverence for health,

Susan Rothman

Holistic Nurse

Watch ER Shred Board Member, Heather Sica-Leonard interview our ER Shred Board Health Professional Susan Rothman as they break down the relationship with mood and gut health.

https://youtu.be/iZsESjGs2dI

HOLISTIC CORNER- MOVEMENT AS NUTRITION.

HELL YEAH PEOPLE!!

I found this today. Just a post about movement and nutrition. I like the perspective here!! I think it’s pretty cool! Not sure I agree with every word but it's still interesting.

WE GO DEEP, so here is some more depth.

Your Basic Movement Nutrition.

You probably are wondering, what I mean by that phrase – you don’t see that expression that often.

Nutrition can be defined as:

The process of providing or obtaining the food necessary for health and growth – that what probably comes to your mind, when you hear the word nutrition.

But nutrition also means nourishment, science that deals with nutrients necessary for life.

And even though our culture and the food industry want us to believe, that it’s all about food, that’s where you get your energy – you can live without food for more than a month, but you can’t live that long without some movement, believe it or not. Everything would atrophy. Something has to move to create anything....

In fact, some Indian American tribes used to practice restricting movements torture techniques to kill people – when you force the body to not move, the body dies.

It dies, because your lymphatic system, that is in charge of deleting cell waste, an essential process for any living organism, lymphatic system can only be stimulated through physical movement or some breathing techniques, and when there is no stimulation, there is no cell waste removal (the lymph doesn’t have its pump, like heart for our circulatory system), and the cells start dying, suffocating in their own waste.

**And that’s why movement is a part of nourishment for our cells. **Even more essential nourishment than food. Digesting food itself produces lots of waste, and if our elimination is not efficient, no food will help you to survive. Actually, the more food you have, the worse you’ll feel, if your cells do not have the capacity to eliminate efficiently.

And if you want to dig even deeper, there is research (Move Your DNA book) confirming, that we actually program our genes, our DNA, for certain expression of our genes by the way we move, by the variety, intensity, frequency, type of movements we engage in. And just like with food, variety is hugely important! Variety and frequency. Frequent movement throughout the day.

There is so much fascinating research coming out these days! One builds on top of the other!

Simple. Try it, and see how much more energy smart movement can give you! You’ll feel high regularly! High on your natural energy!

Some ideas for variety in movement:

Some ideas:

Walking

A mini trampoline or rebounding, 10 to 20 minutes a day

Shake your booty!! Yes! Just shaking the body stimulates your lymphatics and increases cellular energy. A favorite of Tony Robbins, that and jumping. Just try it. It resets the nervous system.

Tai Chi, Yoga the Nitric Oxide Dump (I put this in the Holistic Corner) of course, H.I.I.T. and resistance training.

Flex Friday. Nitric Oxide Dump

Don't discount this!! Numerous health benefits here!!

Nitric oxide is a molecule that our bodies produce to help cells communicate, regulate blood pressure by dilating arteries, reduce inflammation, support the immune system, improve sleep quality and more. The endothelium layer of our arteries produce nitric oxide, which helps relax narrowed blood vessels and increases oxygen and blood flow. Adequate production of nitric oxide can help to protect against artery-blocking clots or obstructions, heart attacks, stroke and other cardiovascular problems.

This is an interesting workout for cardiovascular health among numerous other health benefits . Anyone can incorporate this routine. I thought the information was interesting, so I'm passing it along...

https://rethinkingcancer.org/resources/articles/understanding-body-function/short-order-shape-up-the-nitric-oxide-dump/?fbclid=IwAR3cOCqp2C64PdPcYB0-HFNypn73nlZzQWNPrdzCFw1TQuYqrbPjoXO8QPY

HOLISTIC CORNER - MORE ON NITRIC OXIDE

This article came in to me today from one of my herbal mentors, Steven Horne. If you like the why, the science, well here you go. It is a long one

Jesse James Jamnik I think you'll like this one

It's too good not to share

                    Nitric oxide (NO) is a simple molecule composed of one atom of nitrogen and one atom of oxygen. It is highly reactive and only lasts a few seconds in the body after it is created, but it plays a critical role in overall health because of its ability to enhance blood flow.

In 1998, the Nobel Peace Prize for Physiology or Medicine was awarded to three researchers for their discoveries concerning nitric oxide as a signaling molecule in the cardiovascular system. These researchers found that the cells lining the blood vessels produce NO to relax the muscles in the blood vessels, thereby reducing blood pressure and allowing greater blood flow.

The research into NO explains why nitroglycerine works as a treatment for angina (chest pain from narrowed arteries). Nitroglycerine is transformed into nitrite, which is then converted to NO, causing an immediate relaxing of blood vessels.

Since that time, researchers have found numerous health benefits from enhancing NO production in the body, starting with its ability to greatly enhance cardiovascular health. In fact, NO may be a critical factor in helping to reduce cardiovascular disease in general.

Nitric Oxide and Cardiovascular Health

Millions of people are plagued by high blood pressure from unknown causes (essential hypertension) which is a major risk factor for strokes and heart attacks. High blood pressure also causes kidney damage. But, increasing NO levels appears to be a major way of getting blood pressure back into normal ranges.

The research suggests that increasing NO levels can help prevent, slow or even reverse arterial plaque, thereby helping to keep arteries healthy and flexible. It can also help prevent thrombosis, the formation of blood clots in the circulatory system that cause heart attacks, strokes, and other problems.

Reduced blood flow from a lack of NO is also one of the causes of erectile dysfunction (ED). In fact, many drugs for ED work by increasing NO levels.

Another benefit of NO is that increased levels can improve athletic performance by helping more blood (and oxygen) get to the muscles. Adequate levels of NO will help reduce muscle soreness after exercise.

More Health Benefits of Nitric Oxide

The benefits of NO don’t stop with aiding circulation. Increased NO levels have also been shown to increase cellular sensitivity to insulin, making it helpful for people with diabetes. It also reduces diabetic complications such as blindness, foot and leg ulcers, and kidney disease.

There is also a link between NO and chronic inflammation. While the mechanisms involved in this link are still being explored, it appears that chronic inflammation reduces NO production, whereas enhancing NO production is linked with reduced inflammation. What the research shows is that enhancing NO production may help relieve the chronic inflammation involved in asthma and arthritis.

Finally, it appears that NO plays a critical role in the brain. Low levels are associated with memory loss and depression. There is also evidence that higher levels of NO can improve bone density and aid the immune system in fighting infections.

All of this may be linked to the simple fact that nothing in the body can be healthy or heal without an adequate supply of blood. Anything that interferes with how well the blood can supply oxygen and nutrients to the tissues is ultimately going to lead to health problems.

Endothelial Dysfunction and Low NO

The endothelium or endothelial lining is a layer of cells, just one cell thick, lining the arteries. Because these cells produce nitric oxide to signal the artery muscles to relax and increase blood flow they play a vital role in managing oxygen and nutrient distribution to every other cell of the body.

Endothelial dysfunction occurs when the endothelial lining is damaged. This means that less nitric oxide will be released, resulting in less blood flow to the tissues. This is an underlying factor in chronic and degenerative disease because tissue health cannot be maintained without adequate blood flow.

Chronic inflammation, one of the major underlying factors in chronic and degenerative disease, contributes to low levels of NO and endothelial dysfunction. The more inflammation present in the body, the lower the levels of NO produced by the endothelium. Thus, all the factors that contribute to chronic inflammation are also involved.

Another major factor is mitochondrial dysfunction. Mitochondria are tiny cellular structures involved in energy production and many other body processes. They produce electrical energy or heat depending on the needs of the body. They also produce heme to produce hemoglobin and nitric oxide, both of which help deliver oxygen to the tissues. Mitochondria can also produce free radicals, which can be involved in tissue damage and chronic inflammation.

Understanding all the different ways NO production is linked with inflammation, energy production and overall health is still being explored by researchers. However, we do know a lot about how you can improve your NO production and overall health. What follows are a few simple ways to do so.

Exercising to Enhance NO

Exercising is one of the best ways to enhance NO production. Thirty to sixty minutes a day of walking, swimming, riding a bike, lifting some weights, or engaging in any other form of moderate exercise greatly increases NO levels, which helps reverse endothelial dysfunction and improve blood flow throughout the body.

Exercise helps prevent cardiovascular disease, reduces your risk of stroke, helps low blood pressure, balances blood fats and triglycerides, reduces inflammation, eases leg pain, and helps you lose weight. It doesn’t matter how old you are, as soon as you start a program of regular physical activity you start to see the benefits within a few weeks.

NO Helps You Say Yes to Exercise

If you struggle to exercise, you’re in luck. The relationship between exercise and NO levels is reciprocal. That is to say, not only does exercise enhance NO, NO enhances the ability to exercise. Several studies have shown that increasing blood levels of nitrates, a precursor to NO production, results in greater efficiency in energy production and oxygen utilization in the muscles during exercise. The research was done using beet juice to supply the nitrates, which enhance NO levels.

This means that enhancing NO can help you exercise longer and with less fatigue and get even more dramatic results than those seen with exercise alone. This is particularly important to know if you are overweight, asthmatic, diabetic, already have heart disease or any other condition that makes exercise difficult. By enhancing NO, you can jump-start your exercise program.

Increasing NO Production with Nutrition

While exercising is critical to healthy NO production, supplementation can spark the energy to get started while both enhancing the production of NO and the health of the endothelial lining. We’ll start by looking at the two pathways in the body for creating NO and the nutrients that support them.

L-Arginine and NO

The first NO pathway involves nitric oxide synthase (NOS) enzymes, which produce NO from the amino acid l-arginine. There are three forms of these NOS enzymes in the body.

The first is neuronal nitric oxide synthase (nNOS or NOS I) which is found in the brain. It aids blood flow in the brain and helps brain and nerve development. Thus, NO is essential to maintaining brain and nerve function.

The second NOS is immune nitric oxide synthase (iNOS or NOS II). It signals immune defenses to help the body fight infection. Thus, NO is also important for immunity and the regulation of chronic inflammation.

The final NOS enzyme is the one we’ve referred to previously. It’s endothelial nitric oxide synthase (eNOS or NOS III) that produces nitric oxide to dilate arteries and enhance blood flow.

Supplementation with l-arginine helps increase nitric oxide production by all three of these enzymes. L-arginine supplements have been used to help cardiovascular disease, angina, intermittent claudication, dementia, erectile dysfunction, improve immune function, and increase athletic performance. Another amino acid, l-citrulline can help to recycle l-arginine and make it more effective. The body also requires oxygen to convert arginine to NO.

(These amino acids are in Isalean Pro)

Nitrates and NO

Another way the body makes NO is from nitrate (NO3) and nitrite (NO2). Nitrates are naturally found in many common vegetables, including lettuce, arugula, spinach, parsley, cabbage, and turnips. Beets, however, are one of the best sources.

(Definitely recommend adding beets, all these choices are great, just slow and mindfully to see how your body reacts)

Dietary nitrates are absorbed in the stomach and intestines. They are carried through the bloodstream to the salivary glands, which extract the nitrates and concentrate them in the salvia. Bacteria in the mouth convert the nitrates to nitrite, which is swallowed and converted into NO under the influence of hydrochloric acid.

Nitrites produce NO without oxygen, which means they can help enhance NO when oxygen levels are low. This is important because as we age, oxygen levels in tissues tend to fall. Oxygen levels are also low in many chronic diseases.

At one-time people were concerned about the safety of nitrates because of their use as preservatives in processed meats. It turns out that natural nitrates and nitrites aren’t harmful to human health, instead, they are important phytonutrients.

NO Enhancing Formulas

There are a number of supplements you can take to enhance NO that combine l-arginine with beet concentrate (like amped NOX) or other sources of nitrates. These supplements may also contain nutrients that protect the endothelial lining, such as vitamin C, vitamin D3, and vitamin K2. Magnesium (which also helps lower blood pressure) and niacin can also be used in supplements to enhance NO production and improve circulation.

I regularly use one of these supplements, which helps me have less fatigue after exercise and I believe it is helping me maintain healthy blood pressure levels as I grow older. If you have high blood pressure, find it difficult to exercise, have chronic inflammation in your system, or are over 60 and simply want to maintain healthy circulation you may wish to try some NO enhancing supplements, too.

-article by Steven Horne

ORGAN MEATS

Good morning people!!

So I know many of you saw Sean Escobar do a demo on eating liver. I do get that most of us are not brave enough to do it raw. BUT it did inspire me to put out some information on the POWERFUL health benefits of organ meats. My personal favorite is sweetbreads. The benefits of each organ meat is broken down in this article. It is a vast body of information. I am going to share a link to a great article for those who are interested and I have been talking to our GEM Brent Hoover, he is the perfect choice to go into even more depth on this topic. And he will chime in on this at some point. This is a great overview and I encourage all of you to just look at some of the information. There is extensive depth to organ meats. They have been revered by the highest echelons of society and of course there is a history in tribal cultures that organ meats were very special as well. There is so much depth to understanding how we nourish ourselves. Enjoy the info!!

https://www.mentalfoodchain.com/organ-meat-health-benefits/

HOLISTIC CORNER

More and more actual studies are coming out. This is some great info from Dave Asprey founder of Bulletproof

The Truth About Red Meat and Diabetes

Not all red meat is created equal – some isn’t even good enough to even be considered food.

Yet when a news article talks about red meat being bad for you, you can bet the author (or the study behind the news) failed to distinguish between processed meat and unprocessed meat, as well as overcooked meat and properly cooked meat. That’s not even considering grass-fed meat vs. industrial meat, which I’ve blogged about extensively.

“Red-meat-is-bad” articles don’t always deserve a rebuttal because *most* red meat actually is bad for you. However, it’s a major mistake to say all red meat is bad for you. This post serves to confront misleading headlines about red meat and diabetes risk. Let’s ask a few questions, see what the science actually says, and talk about the Bulletproof recommendations.

Processed meats like hot dogs, bologna, deli meats etc. contain high omega-6’s, often have mold toxins called mycotoxins, and nitrates that can combine with bad gut bacteria. All of these can be correlated with an increased risk of diabetes. Instead, insist on eating grass fed, low toxin meat to promote good health and optimize performance.

Research Doesn’t Distinguish Between Processed Red Meat and Unprocessed Red Meat

When articles suggest red meat causes chronic diseases like diabetes, you would expect a high degree of specificity and accuracy. Unfortunately all you get are alarming headlines and half-truths.

When you see blog posts like “Hot Dogs, Bacon and Red Meat Tied to Increased Diabetes Risk,” you should ask yourself how the authors justify lumping hot dogs (a blend of soy, wheat, MSG, and cast off animal parts) in with meat and what the study design looked like. Of course, the recent news about diabetes referenced a study that did not distinguish hot dogs, bologna and deli meats from unprocessed red meats. It also only used questionnaires vs actual tests, and failed to take into consideration how the meat was cooked.1 This study says that increasing red meat consumption over time is associated with an increased risk of type 2 diabetes mellitus (T2DM), but all conclusions were based off participants’ self-reported food frequency questionnaires (FFQ). FFQs are known to have accuracy issues that inhibit researchers from drawing honest correlations.2

Because many studies like this one have shown mixed results using unreliable measures,  researchers at the Harvard School of Public Health (HSPH) conducted a systematic review to distinguish between types of meat. This review found that eating processed meat was associated with a 19% higher risk of type 2 diabetes; however, the researchers did not find any higher risk of diabetes among individuals eating unprocessed red meat, such as beef, pork, or lamb.3

This study defined unprocessed red meat as any meat from beef, pork, or lamb that hasn’t been preserved by smoking, curing, salting, or with the addition of chemical preservatives. Examples of processed meats include salami, sausages, hot dogs, and lunch meats. HSPH researchers suggests that more research is needed into which factors in processed meats contribute to poor health and diabetes.

With the current efforts to update the United State government’s Dietary Guidelines for Americans, policy makers should focus on reducing intake of processed meats for multiple reasons.

How Processed Meats Harm Health and Increase Risk of Diabetes

A) Most processed meats throw off your omega-6:omega-3 ratio

Processed meats fed from soy and corn also have extra omega-6 oils. The correct balance of omega-6 to omega-3 fats is essential to optimizing your health and reducing your risk of diabetes, cardiovascular disease, cancer, depression, Alzheimer’s, and rheumatoid arthritis. According to anti-aging researchers, the minimum ideal ratio of omega-6 oil to omega-3 is 4:1, but the typical Western diet is between 20:1 and 50:1 because people consume far too many processed and fried foods like vegetable oils and industrial meat. After I started eating totally Bulletproof, my omega-6: omega-3 ratio dropped to 1.28:1.4

Although all meat, even grass-fed, contains some omega-6’s, processed, cured, and overcooked meats contain higher levels of oxidized toxins in omega-6’s called 4-Hydroxynonenal (HNE). These toxins are absorbed into your tissues and cause inflammation, which drastically increases fat oxidation in your cells.5

This is one reason the Bulletproof® Diet recommends grass fed meat that is carefully prepared at lower temperatures. It’s also one reason most studies on meat consumption and health are woefully inadequate – they fail to consider how the meat is cooked.

B) Dry-cured meats are breeding grounds for mycotoxins

Mold toxins are common contaminants of all industrial meat, but there are even more in dry-cured meat products.6 Mold toxins, also known as mycotoxins, are damaging compounds produced by various molds and fungi. In addition to causing poor human performance, they can also cause cancer, brain damage, and heart, liver, and kidney disease. High performance people should minimize all routes of exposure.

C) Bad gut bacteria mixed with processed meats may decrease insulin sensitivity

Your gut bacteria help to maintain your health, partly by maintaining the intestinal barrier that prevents toxins from entering your bloodstream. Bad gut bacteria actually form new toxins from processed meats, and increase their ability to enter your body.

Poor quality processed meats tend to be pumped with antibiotics that are harmful to gut flora. Studies show that antibiotics cause a profound and rapid loss of diversity and a shift in the composition of the gut flora that can not be recovered without dietary interventions.7

Nitrates in processed meat, especially bacon, get a lot of attention. Although processed meat contains up to 50% more nitrate than unprocessed meat, nitrates themselves are only a problem when you have bad gut bacteria. With an imbalanced gut flora, diabetes experts say that nitrates lessen the release of insulin, which reduces glucose tolerance and increases risk of diabetes. This negative effect on glucose levels helps explain why Harvard researchers found that eating just one serving a day of processed meats (i.e. two slices of salami or a hot dog) was linked to a 20% increase in risk for diabetes.3

Bad gut bacteria will also make nitrosamines from dietary nitrate. See below for more…

D) Nitrosamines in processed meats are linked to increased risk of stomach cancer

Swedish researchers found a higher risk of stomach cancer among those who ate processed meat.8 In Hawaii, researchers followed participants for seven years and concluded that those who ate the most processed meat showed a 67% greater risk of pancreatic cancer over those who did not eat processed meat.

The best way to avoid nitrosamines is to avoid overcooking processed meats, or insist on eating grass fed meat cooked on low heat. If you do choose to eat processed meats on occasion, you can help prevent nitrosamine formation in the body by taking at least 250 mg of vitamin C with your meal, or a lot more. (I do at least 1 gram.)  Vitamin C with red meat can increase iron absorption. Increased iron levels (ferritin levels) are correlated with diabetes. Elevated iron levels are not normally an issue for menstruating females, but men should get their iron levels tested regularly, or just donate blood every 3-6 months.

*****Not sure if you all read this today*****

And I don’t necessarily disagree with the concerns coming from the FDA. I have personally raised concerns in our group around “table salt” and the types of salts food manufacturers use in the production of food possibly even some of the butters we use on the ERShred protocol.

These details are basic science .  And we are going to poor into our group some knowledge around this science throughout the week around salt to dispel any concerns you might have about this FDA request for Restaurants and Food Manufacturers.

*****Please note the FDA said nothing about the ERShred protocol, they can’t really*****

******First and foremost, some of you might be questioning if what we are promoting in ERShred has any validity of importance whatsoever…regarding salt. ******

The answer is YES !!!

The salt  S A L T  the FDA is referring to is very, very, very different than what we are using in our protocol. Although chemically, table salt (what the FDA is referring to) and Himalayan salt (which is what we utilize in ERShred) both consist of two elements, sodium (Na) and chloride (Cl). Nether could be referred to as salt had these two elements not be naturally occurring in its formulation. Moreover,  neither element occurs separately and free in nature, but are found bound together as the compound sodium chloride (salt).

So they are both salts but what’s the difference Brent Hoover?

Did you know “Table Salt” has some nasty ingredients in its formulation process. And it’s made differently by many manufacturers across the globe. Also, did you know it is man made?

Table salt is an all-purpose granulated salt. It is typically mined from underground salt deposits and is heavily processed to eliminate minerals. So sad .  Did you know an anti-caking ingredient (i.e. sodium aluminosilicate, magnesium carbonate, calcium silicate) is added to prevent clumping and keep the salt free-flowing so it poors ever so beautifully out of your fancy salt shakers! It’s also bleached and granulated to a mesh size of anywhere from 5 to 25 depending on its application.  And it also has many other ingredients I am not aware of depending on its price and where you buy it from.

Well I’d like to share with you some important justifications for salt as it is of the utmost importance and a justified substance for its use in the ERShred protocol. Our bodies actually need it more than ever and more than you think for our protocol to work and for all of us to experience results like we have this past year. (More of this will be presented throughout the week)

So ordinary table salt is called sodium chloride. It is considered a substance because it has a uniform and definite composition. ... Water is also a pure substance. Salt easily dissolves in water, but salt water cannot be classified as a substance because its composition can vary in its formulation or where it might be naturally occurring across the globe. Which brings me to speak out about Himalayan pink salt.

Himalayan pink salt is not table salt and far from it and it’s chemical formulation is naturally occurring and was made long before any human was around.

Himalayan pink salt and the Himalayan Salt Story and the full story of authentic Himalayan salt begins over 800 million years ago when that shallow sea evaporated, or it’s said to be developed and formed over 250 million years ago during the Jurassic era, In the time of the dinosaurs.

Who really knows? Probably not the FDA but they do have knowledge of this or access to this information!

Himalayan Pink Salt is found naturally, within the Himalayan Mountains and has been considered a valuable spice for many centuries.  The ancient sea beds inside these mountains, where this salt is mined were once covered by lava.  The lava created a natural barrier that has prevented toxins and other pollutants from reaching the salt. Because of this natural protection, many people believe that Himalayan Pink Salt is the purest salt on earth.

But it wasn't discovered until Alexander the Great discovered the deposits around the year 326 BC during his Indian Campaign.

So then Why do we need it on the Shred Brent Hoover!!!!! ???  Clock

There is a tremendous difference between Himalayan salt which contains 93 additional trace minerals and regular table salt which is created in a lab and contains two.

First:

Hydration –  Himalayan pink salt helps the body absorb water for optimal hydration, as well as helps the body stay hydrated for longer periods of time. Reduces fluid retention – Himalayan pink salt is loaded with minerals such as potassium and sodium that help release retained water in out bodies. It’s like “Drano” for our veins and it helps maintain blood pressure.

Second:

Digestion - Chloride is necessary to produce stomach acid, and sodium chloride (salt) facilitates the absorption and transportation of nutrients in the intestines after they have been broken down during digestion. Salt activates an enzyme in the mouth called salivary amylase. At this point, the salt allows your taste buds to taste the food. Salt also plays a role in digestion by helping to break down food. Salt also creates hydrochloric acid. Hydrochloric acid is a very important digestive secretion, which lines the stomach walls. Therefore, consuming enough salt promotes optimal digestive health.

Third:

For hormones - salt has been shown to speed up cortisol clearance from the blood. The faster you clear cortisol, the quicker you recover from a stressor. If cortisol lingers, you “stay stressed.”Second, there’s evidence that stress increases salt appetite in the sympathetic nervous system. (More on this later)

Fourth:

For Longevity - Low salt intake is actually linked to shorter life expectancy. The average American consumes about 3700 milligrams of sodium a day. This value has remained constant for the last fifty years, despite the rise in rates of high blood pressure and heart disease. As a comparison, the Japanese, with one of the highest life expectancies in the world, consume an average of 4650 milligrams of sodium per day, and have a lower risk of cardiovascular disease than most other developed countries.

Fifth:

For Insulin Sensitivity - The “link” between salt intake and cardiovascular problems is getting a lot of scrutiny lately as we see here with this new FDA message to restaurants and food manufacturers. At the same time, research is showing a link between low salt consumption and insulin resistance (and moderate/high salt intake and insulin sensitivity). With the rising rates of blood sugar related problems, this is an important factor to consider.

Sixth:

For marination - Whereas most marinades don't do much for tenderizing or anything for moisture, salt does. It will help bring out the flavors of what your marinating, and a salt marinade penetrate well and remain behind even after cooking in your food and your fat your hopefully utilizing to cook with. And of course, salt is a flavor enhancer by and of itself.

Seventh:

It’s just cost effective - it’s cheap and it serves us right for what it costs…

Let’s keep adding to this list as we discover them.

So let’s stop mixing salt or “table salt” with sugar especially the man made ones which is what the FDA is probably getting at. I think they’ve realized the combination has actually produced a poison which is why there is so much death associated with it.

Also let’s all have a thorough and adult discussion around this Essential element Himalayan Pink Salt as the week progresses.

HOLISTIC CORNER

So I wanted to share this today because I have been craving Sauerkraut. I just added it back and it is not a culprit for me. YAY!! I believe cravings are one of our bodies ways of talking to us. The journey is listening

Just some information for all of you all on fermented foods, they are a really healthy choice for our guts but with wisdom. Some of you probably know all about this but maybe many don’t.  If you have chronic gut issues, of any kind, I suggest go slow with these types of foods. And these types of foods may cause a reaction now or be a culprit but may change over time as your gut health improves. We all have some degree of issue here. We have all been exposed to GMO ingredients, chemicals in food and the environment. So, I just wanted to share this information as part of an arsenal for optimum health!

WHAT ARE THE HEALTH BENEFITS OF SAUERKRAUT?

1. IT’S AN EXCELLENT SOURCE OF PROBIOTICS

Probiotics are one of the most important benefits. Today we know fermented foods impact greatly on gut health. This is a simple natural way to keep your gut healthy and in that way impact on a strong immune system.

2. It contains a nice amount of dietary fiber.

3. IT COULD REDUCE THE RISK OF CANCER

When fermented properly (and this is why quality matters) it contains levels of nutrients that mitigate DNA damage. This is emerging research, but this is why to have a balanced diet that includes all types of health promoting foods and fuel you for PERFORMANCE.

4. IT COULD PROMOTE BRAIN HEALTH

We ER Shredder’s are seeing what happens when we balance the gut by removing culprits, that’s why we see such great mood changes!! More research is needed to specifically study the link between specific types of food and mental health, but early studies (like research conducted at Johns Hopkins) have shown that probiotic foods may help improve memory, support cognition and alleviate symptoms of stress and anxiety.

Other sources are: Kimchi, Miso, Kombucha (greatly hyped and overused, go slow here) and Kefir among others. Kefir is not my jam but may resonate with some of you on maintenance. Always pay attention to how these things are processed, quality and read your labels

Hope this information adds some value on your own wellness journey.

This is something I like to do, like once a month to detoxify the skin. It's a mask. I mix mine with apple cider vinegar for extra punch but water is fine. 1 tablespoon clay to 1.5 vinegar and water, adjust as needed.

Apply to face and chest if you like, a thin layer and let dry. Leave on about 10 minutes and remove gently with cool water. You will glow

Not sure ER Shredders need EXTRA glow but why not!!

All natural,  draws out impurities and a nice self care option. Very nice to do on cleanse days.

If you try it let me know what you think. This is easily found in whole foods or Amazon I'm sure.

HOLISTIC CORNER – HORMONES RELATED TO “SKINFLAMMATION”

The main take away here is the elimination reset helps us to find balance. The powerful anti-inflammatory effects of our protocol help give your hormones a brain and find their way home, naturally. Also, we avoid the things that are known to disrupt hormones. As our awareness grows, choices seem to get better and better in numerous areas.

This is yet another reason WHY we are seeing such incredible results.. But the markers of reverse aging are as plain as the nose on your face. Glowing skin, better tone and elasticity. And that’s without our collagen elixir, which could be an added bonus AFTER baseline.

Are there some skin conditions that may need medical intervention?

Absolutely! But when we take personal responsibility and SHRED the things that do not serve us, it gives us such an incredible edge in taking back control of our wellness!

We are avoiding processed foods and chemical additives. As shredders we become more aware of what we use in our environment and use on our bodies. Simple, common-sense strategies to live a vibrantly healthy life with glowing, clear skin.

FOUR KEY HORMONES THAT EFFECT SKIN

There are four main hormones that have the biggest influence on skin and health and can lead to signs of premature aging. These hormones are estrogen, testosterone, thyroid hormones, and cortisol.

Testosterone and estrogen are needed to help maintain the delicate balance in the body known as homeostasis. Cortisol helps balance blood sugar levels, regulates metabolism, aids in reducing inflammation, and assists with memory formulation. Thyroid hormones are secreted into the blood, then carried to every tissue to help your body use energy, stay warm, and keep your brain, heart, muscles, and other organs working properly.

Many other hormones play a role in maintaining our health, but these are the four major contributors to most people’s skin types. Here is what happens when these hormones are imbalanced.

ESTROGEN

Estrogen levels decline as we age, which significantly affects how our skin looks and feels. Low estrogen can cause the skin to become dry, less elastic, and more fragile. For women over 40, declining estrogen levels are the leading cause of dry, sagging skin. Fine lines turn into deep creases. The skin around your eyes and lips may droop. Other signs of low estrogen include bone loss, hot flashes, insomnia, mood changes, night sweats, and vaginal dryness. If you are over 40 and seeing any of these signs, you may need additional estrogen support.

On the other hand, high estrogen comes with its own problems. Women who are pregnant

or on birth control pills generally have higher estrogen levels and are more prone to hyperpigmentation (also known as melasma). If you’re experiencing melasma, be sure to balance your hormones, especially estrogen.

TESTOSTERONE

Testosterone is an important hormone involved in skin health. It stimulates the sebum-producing glands, which are important for protecting skin with natural oils, but overproduction can lead to acne. Age-related hormonal changes, such as those experienced during puberty and menopause, may cause testosterone to change and metabolism shifts, leading to oily or breakout-prone skin.

Even as an adult, if your testosterone levels change, you may experience acne even if you never had a problem as a teen! If your skin is excessively oily, or you are prone to acne, you might be dealing with a testosterone imbalance.

THYROID HORMONES

These hormones can also influence your skin’s appearance. An overactive thyroid can cause warm, sweaty, and flushed skin, while an underactive thyroid can lead to dry, coarse skin with a reduced ability to perspire. If you suffer from any of these skin problems and have weight, digestion (constipation or diarrhea), or energy issues (fatigue or feeling over-stimulated), talk with your doctor about thyroid testing. The tests to ask for are TSH (thyroid-stimulating hormone), Free T3, Free T4, and if you can, thyroid antibodies, and a reverse T3.

CORTISOL

Cortisol is released from your adrenal glands in response to stress. Surges of this hormone due to a highly stressful situation may cause increased sebum production and can trigger

acne and amp up inflammation, making almost any skin condition worse. Chronically high cortisol levels can worsen many conditions, including acne, eczema, rosacea, and vitiligo. A high level of cortisol can also lead to sugar cravings, but eating excess sugar increases ‘skinflammation’ and breakouts. As a result, you may get caught in a vicious cycle.

Sugar and refined carbohydrates are the absolute worst thing for you in this situation.

Experiencing adrenal fatigue or chronically imbalanced cortisol levels can leave you feeling “tired but wired.” Suppose you have noticed weight gain around your middle section, or you’re experiencing fatigue, insomnia, or sugar cravings. In that case, you may need extra support from a physician to balance your cortisol levels.

There are also numerous botanicals that can help here. But really, protein pacing, avoiding chemicals and sugar and stress management are the absolute bomb for walking out of high or low cortisol.

In reverence of health,

Susan Rothman

Holistic Nurse

HOLISTIC CORNER SOLE - Himalayan Pink salt water.

This is the formal recipe.

Just thought I'd share it here.

Stay hydrated people

They sell stuff on this link too, but I'm not talking about any of that.

You make this with the salt crystal. I sometimes find them at home goods or whole foods.

Click here for the article.

SUMA, ANOTHER AWESOME INGREDIENT IN CLEANSE FOR LIFE

From an herbal perspective the entire formulation of cleanse for life is COOLING to the body. We know inflammation runs hot, right? This is how both food and herbal products work on changing tissue conditions and impacting so greatly on overall wellness. These are how herbal formulations work when well thought out by a formulator that deeply understands botanicals.  So here are some stats on SUMA, one more amazing ingredient in our Cleanse For Life.I love this stuff, so can go on and on, but I’ve shortened this down

SUMA OR BRAZILLIAN GINSENG

Nutritionally, suma root contains 19 different amino acids, a large number of electrolytes, trace minerals, iron, magnesium, zinc, vitamins A, B1, B2, E, K, and pantothenic acid. Its high germanium content probably accounts for its properties as an oxygenator at the cellular level; its high iron content may account for its traditional use for anemia.

Traditional Use and Health Benefits

The indigenous tribes of the Amazon have long used this root as a general cure-all, a rejuvenating tonic, an aphrodisiac, analgesic, immune booster and to combat stress and anxiety.

In modern day herbalism, Suma Root is classed as an adaptogen and is hugely popular as a testosterone booster for athletes and bodybuilders.

Suma Root Benefits

Suma helps to balance cortisol levels - the stress hormone - in the body. If they are too high it can bring it down and if they are too low it can bring them up, this is the power of an adaptogen. It helps to repair exhausted and burnt-out adrenals, making this herb highly effective to combat stress, fatigue, anxiety and worry.

As an adrenal adaptogen, Suma helps the body to deal with stress by modulating the immune system which is easily depleted by stress. It also provides resistance against diseases and various other harmful biological and environmental factors. Suma has one of the highest concentrations of germanium of any plant in existence. This compound is highly effective in maintaining and boosting immune function. It stimulates production of interferon gamma, while at the same time activating cytotoxic natural killer cells and macrophages. An interesting fact is that the “holy waters” at Lourdes, known for their healing miracles, contain large amounts of germanium.

Suma also contains

Sports Performance/Body Building

Dubbed “the Russian Secret”, Suma Root was used (along with Siberian Ginseng) with the Russian’s dominance in the Olympics in the 1970’s. They had been secretly studying herbs and discovered that Suma Root and Siberian Ginseng enhanced testosterone production, promoting the development of muscle mass and increasing stamina. Additionally, its adaptogenic qualities help the body to recover faster from intense exercise.

TARRAGON. LET’S EXPLORE SPICES

I made a fabulous ER Shred approved maintenance meal using fresh tarragon leaves this week. I made sure the tarragon was NOT a culprit for me be trying it alone first.

I will put the recipe in the comments. I did not use potatoes or bread, I did try cannellini beans with this but you can eliminate that. This was my first time adding these beans and although I had no untoward reaction, I intuitively do not resonate with beans. I will leave them out next time.

Just some variety options as we go. As an herbalist, I do love highlighting botanicals

I, for one, love to cook and experiment with foods, I want to share this for those of you on maintenance to try new things, and experiment with herbs and spices. Slowly adding them in and listening to your body. I believe understanding our food on a deeper level is of such value, in a myriad of ways.

Below is the energetics of Tarragon in Chinese Medicine:

Pungent, Slightly Bitter, Sweet, Cooling, Aromatic.

Herbs and spices, like foods, add back slowly. Pay attention to your body.

Some of this information I found on Dr. Axe’s website. He has good information on most herbs and spices.

Called the “King of the Herbs” by the French, you probably know tarragon best for its culinary use. Its dried leaves and flowering tops are commonly included in stews, sauces, fish, chicken dishes and omelets to add an interesting pop of flavor. It’s also commonly found in seasoning blends. Fresh tarragon is best to use, and the herb gives off a sweet and powerful flavor similar to anise or licorice root

.1. Improved Digestion

The oils in tarragon trigger the body’s natural digestive juices, making it an excellent digestive aid not only as an aperitif (which helps spark the appetite), but also to digest food properly.

It can assist the digestive process from beginning to end, starting with saliva excretion in the mouth to production of gastric juices in the stomach to peristaltic motion in the intestines.

Most of this digestive prowess is due to tarragon’s carotenoids. The Department of Food and Nutritional Sciences at the University College Cork in Ireland examined the effects of herbs that contain carotenoids on digestion. Results showed these herbs “contribute to the intake of bio-accessible carotenoids,” which in turn improves digestive health.

2. Better Sleep

While not scientifically proven, tarragon might help with sleep issues like insomnia. Some herbalists suggest having tarragon tea before you hit the hay to calm the nervous system and encourage a restful sleep.

If taken at bedtime, a tea made from one teaspoon of the fresh leaves to one cup of hot water could help you get a better night’s sleep.

The French have traditionally used tarragon tea as a remedy for insomnia, and even WebMD mention its use to promote sleep.

3. Encourages Menstruation

Some women who have suppressed menstruation find tarragon to be helpful. It’s promoted by herbalists to encourage menstruation and help maintain the overall health of the female reproductive tract.

There is no scientific research to back up this claim, but to be on the safe side, don’t overdo it on tarragon or take it in supplement form if you’re pregnant or nursing.

However, thyme, a similar herb, has recently been found to relieve period cramps and promote menstruation. Since tarragon has many of the same effects, it may show why herbalists have used it for menstruation purposes.

4. Toothache Remedy

Throughout history, traditional herbal medicine has utilized fresh tarragon leaves as a home remedy for toothache relief. The ancient Greeks are said to have chewed the leaves to numb the mouth. Research indicates that this pain-relieving effect is due to the high levels of eugenol, a naturally occurring anesthetic chemical, found in the plant.

Clove oil, another popular natural toothache remedy, also contains the same pain-relieving eugenol. Tarragon can also help decrease the sore gums that often accompany toothaches.

5. Fights Bacteria

Two types of bacteria that are both very well-known and very dangerous are Staphylococcus aureus (the cause of Staph infection) and Escherichia coli (E.coli).

Boils, impetigo, food poisoning, cellulitis and toxic shock syndrome are all examples of diseases that can be caused by Staphylococcus bacteria. Some kinds of E. coli can cause diarrhea, while others cause urinary tract infections, respiratory illness and pneumonia, and other illnesses.

The essential oil of tarragon has proven antibacterial activity against Staphylococcus aureus and Escherichia coli. A 2012 study published in the Iranian Journal of Microbiology highlights that not only can tarragon essential oil kill dangerous bacteria, but this ability also makes it an excellent choice as a natural preservative, especially in cheese.

Tarragon essential oil can also be used as part of a natural treatment plan for SIBO, which is  the acronym for “small intestinal bacterial overgrowth,” defined as excessive bacteria in the small intestine. Studies suggest that it’s been used as an herbal remedy for SIBO for years and shown many positive effects against this condition.

6.May Help Reduces Blood Sugar

Research implies that tarragon extract can help to reduce blood sugar levels in animals and people with insulin sensitivity.

A study published in the Journal of Medicinal Food found that when tarragon was consumed before meals, participants displayed significant reductions in total insulin secretion, helping to normalize their blood sugar levels.

HOLISTIC CORNER

Watch Susan Rothman talk about Yeast overgrowth here:

https://www.facebook.com/668986364/videos/640199990287540/

So, to follow up yesterday’s live. I had quite a few people reach out to me. For yeast issues and candida overgrowth questions:

First, what are the symptoms of candida overgrowth?

Brain fog, a coated tongue, gas, bloating, sugar cravings, sluggish weight loss, chronic fatigue, joint pain, sinus issues and the list goes on….

This can have so many causes, too much sugar, refined carbohydrates and processed food, sodas, hormone imbalance, birth control pills or any hormone replacement, etc. Sometimes these issues need some extra attention to clean up, depending on past choices. It may be a journey but we are on the right track…

Our gut health is compromised in so many ways today, as we know. But ER SHRED warriors are flipping the script on this.

From my experience, treating the SYMPTOM of candida or yeast overgrowth may yield short term results, but from my observations, these types of issues tend to recycle for most people and show up over and over.

This is an obvious area where treating the “bug” is not the best choice, but changing the bio terrain is. This is why I rarely recommend a “candida cleanse” We have a much more effective way!

Now for many WE KNOW that the baseline protocol is extremely efficient and is resolving this very quickly. BUT if this resonates with you and you have some lingering issues, this information may be of value.

ENTER ER SHRED.

Then elimination phase of our protocol is everything yeastie beasties hate. It is alkaline and anti-inflammation. There are no food culprits, specific to yeast, like vinegar, fermented foods or any sugar that would feed yeast, so it starves. That is why people find cravings may resurface during the die off phase. Candida actually has an energy that wants to be fed. BUT we are better than that and I believe knowledge is power and awareness of this dynamic can be helpful while we get rid of this. 

If this sounds like it may be affecting you, a simple trick is to add Pau D’ Arco tea ( you can find this in capsules or bulk) to your ER Shred protocol. Pau D’ Arco is actually in our cleanse for life and will help to get rid of this issue and heal the gut to heal even quicker. This can be used throughout your baseline shred, as it is in cleanse for life, it is part of the protocol

Now the reset days with Cleanse For Life, they seal the deal. So, in this specific arena, the pau d’ arco, burdock among others, tone and repair tissue as well as being anti-fungal. A very efficient clean-up crew. Plus all the other health benefits!

The ER Shred protocol is so well thought out, to hit the body on every level, another reason why we may be feeling so good!!

Let’s keep getting better and I hope this info brings value to some