Supplements, Protein Snacks, First Principles & More

Baby: Welcome to my mom’s podcast.

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Katie: Hello, and welcome to the “Valence Mama Podcast.” I’m from and This is my new line of personal care products such as hair care, toothpaste, and now also hand sanitizer. This is a solo event where I will answer the questions you have sent me via email and social media. If you have questions and would like to join in future episodes like this, please sign up for my newsletter at so you can weigh in whenever I ask this question. And also, you can ping me on Instagram, send ’em valence mama there too, and send me any questions for future episodes. It’s always fun for me because I have to listen to you guys and hopefully find answers to some of the questions that are pressing for you guys and talk about some of the topics I’m talking about. I can’t talk. So today, I’m going to spend about 45 minutes at most. And as I said, answer me any future questions.

The first question is the second. He asked, “How do you cycle supplements and why should you cycle supplements?” And that’s a big question. First of all, I would like to say that it does not apply to the medicines prescribed by your doctor. You should definitely talk to a doctor before cycling or changing any medication. I’m just talking about supplements and what I’m doing personally, I’m just sharing them here. I actually got this advice from a doctor named Petra in Switzerland. And I have followed that advice ever since and it has really served me well. His advice was, never do anything every single day. And I think that’s really Baba’s advice.

My general rule, and the way I work at it, is that I stopped taking things over the weekend. It’s an easy way to remember. Anyway at the weekend in our house usually the bus is more busy. And so, less than special situations like I’m sick, and I’m trying to recover, and I’m taking immune-boosting supplements or I’m meeting a specific deficiency that I Tested for a short time, no extra food on weekends. Like I said, always exceptions but in general. I also tend to eat no food every day. I strongly believe that food is also medicine. And so I don’t think eating the same food every day is helpful or beneficial. There is some really interesting research on this that if we consume certain foods more, we are more likely to develop intolerance or allergies to those particular foods. Therefore, I do not try to follow the same diet every day, again, so that my diet should be mixed daily, but I should definitely not take supplements on weekends.

And the idea here is that you don’t want your body to become accustomed to any permanent external inputs and to regulate the natural production of any substance. And that applies to things we get from food. This is one of the reasons why I would occasionally fast for a short time, just to get in the habit of using these things. But with the completion of the goal, I think it’s especially important or at least it has been for me. And I know that when I do, I benefit even more from supplements. As a side note, I also find caffeine really helpful. Although I don’t think most people like to do that, either give up caffeine on the weekends, which is difficult, especially if you have a lot going on on the weekends, and very little fun. Or what I like to do, which is to caffeine throughout the month. So for a week of a month, every four to five weeks, I will not drink caffeine or a small amount of decaf coffee. And what I’ve found is that caffeine makes it more effective when I’m drinking it, with many people drinking caffeine for a little energy or a focus boost. And I think it’s very effective when I do that.

So, just a simple tip that has been really helpful to me and I encourage you to try it out in your life. You will find me saying this over and over again, but I think there is a great deal of variability and personality when it comes to any aspect of health. So always try and find out what is good for you. Never take anyone’s advice, including mine, at full value. Use everything as a point of view to figure out what works for you.

I am also very careful with accomplishments to try to take careful supplements, which are only targeted for accomplishment of a particular goal. And personally, what I’ve done is to run it; whatever supplements I take are either based to some extent, as I said, on testing or on my genes. I can give a concrete example of this here when I run my genes through the nutrition genome; I will have a discount with them and I will make sure that it is embedded in the show note. They are an affiliate partner. I’ll link to it so you guys can find it. Check out this link. But I drove my gene from there. They provide really helpful data on just what your body can prioritize based on your genetics. And of course, there are a lot of concerns beyond that if you have intolerance based on your current status of immunity or your current bowel health, it’s not the only thing you should look at. But I found this to be a very helpful point.

So, the specific example I will give here is that based on my genes, I found that I needed a certain type of choline more than the average requirement. But I, ironically, am also intolerant of chicken eggs, which for many people are an important source of choline. But after avoiding eggs for almost a decade, I was eating very small amounts of dietary choline and I needed choline to that extent. When I started supplementing, I noticed a really strong difference relatively quickly. And so I think one of the ways I know that genes might be helpful in identifying some of the things that could be a nutritional hole for us and then trying to get those things to have a special benefit. a can be used in a targeted way.

Because as we all know, just looking at marketing, there are thousands and thousands of supplements. And they all have potential benefits, depending on what you really need. But if you only go for the benefits of supplements, you may end up with a huge list of things that may or may not benefit you personally. So, I’m a big fan, as I’ve said, finding a good starting point based on genetics and then using a lot of tracking and personal experiences to really dial in. And even then, leave them on the weekends.

Heather asked, “What do you personally do for all forms of EMFs in your home and exhibitions for your children?” This is another big question, I think a question that will become more and more relevant day by day. As it turns out, I think EMFs aren’t going down anytime soon and that’s what we want to see in our environment on a daily basis as much as possible. I have two schools of thought. The first is that we should be as minimal as possible, and because of that and within our sanity. But also understand that EMFs will be a relatively big part of our lives. Therefore, it is important to develop flexibility and handling ability when exposed.

And I’ll admit, I haven’t always felt that way. Many times I have been more careful about avoiding all types of EMF, especially when I was in an active phase of healing. And I think there are definitely times and places for that. But I’ve had many experiences with people in the health world that I’ve had a lot of confidence over the course of a few weeks, who had all the devices in their home that turned off different types of EMFs. And I was surprised to see it there. And they all had the same idea that since we can’t completely avoid EMFs, it would be better to find a way to use them more consciously and purposefully, but also in our home environment. Don’t avoid them altogether so that we are really less flexible. We are exposed. So, I think there is a balance. I don’t think it’s possible to completely avoid EMFs in today’s fast-paced world of technology. And I think if we try to avoid them altogether, we may all face a lot of stress.

But I think there are many ways we can reduce or avoid extra exposure, and many of them are simple. There are several posts about me that I can link to, so make sure you guys can find them. We have an EMF specialist who specifically tested all of our bedrooms, but only found the whole house and found out where the highest areas of our EMF are coming from. It really helped to have a solid idea of ​​what we were working on. And I did a podcast with Brian Hoyer who analyzed our house. Following this podcast, we painted some rooms with a special paint to reduce the exposure of EMFs from the source, which I think was above a level that I consider safer than a smart meter. Am

But then, the rest of our house was relatively low. So we managed to reduce it by taking our Wi-Fi down at night, using really cheap digital timers for our routers and modems and all that stuff. It closed automatically when we were asleep. And we also keep our cell phones in airplane mode at night, especially if they are in our rooms, just so we won’t show them when we sleep. There is some evidence that we are potentially more sensitive to some of the harmful things that can happen to the EMF when we sleep because we are in a psychological state, and our body is potentially less flexible or we need to A healing condition that requires less and more. So I felt like it was more important to reduce the night. And if you were looking at the 80/20 principle, and you guys heard me talking about it at night, when you’re definitely not using Wi-Fi anyway, the overall exposure There is an easy way to reduce.

We also spend a lot of time during the day and EMFs usually, not always, but usually focus more on more buildings and homes where we have Wi-Fi, and cell phones, and smart appliances, or whatever. Is. And so, we spend a lot of time outdoors during the day, so I wasn’t too upset to be in front of us at that time. My kids are especially out of date. So I was more concerned with reducing nighttime exposure, which I explained. And check out a link below where I show you how to do this via a timer on your Wi-Fi. It was really easy, we don’t have to think about it anymore.

But at the end of the day, I think, if you’re already struggling with other health issues, like anything, EMF can be more difficult. Therefore, I think it is also important to have a good focus on overall health and resilience so that when we encounter small amounts of EMF, they are not so harmful. I have also seen cases where people, for whatever reason, had to be very careful about avoiding them or being so careful about avoiding EMFs that any exposure would potentially cause problems. Is. So I think about finding this balance, and reducing whatever it is, to be the focus of obsession, and to spend time outside whenever possible, when it comes to EMFs, really Treating a good sleep environment, and then making sure we are flexible we can cope when exposure occurs because in today’s world, it will.

I had a lot of questions about protein, especially after a podcast I did with Dr. Gabriel Leon, who talked about the importance of protein consumption. And another thing I did with the sacred cow Diana about protein, especially for women and how important it is. I’ve asked you a lot of questions about protein. And Brianna asked, “I’d love to know what your protein foods and snacks look like, especially on the go. Thanks for the information you share,” Lindsay said. I’d love to hear more about your strategy for getting enough protein, especially with the APOE4 gene when I’m struggling with it. Use protein shakes or bars? I’m intolerant of whey and casein to add another layer of difficulty. I like fish, chicken, and turkey, but it has more options. Will be happy.Also, any thoughts on soy?

So, here are just a few quick tips. Lindsay, I’m also a big fan of seafood. And a lot of my protein comes from seafood from different sources. We are lucky to live where it is easy. But it is also difficult to keep moving. And I found it especially difficult to open a can of sardines or eat seafood, especially in social situations. So, below I will put a complete list that you guys can find. But the thing I really enjoy is that I’m a big fan of pelvic beef sticks, which are relatively low in saturated fat, especially for beef. And I like them because they don’t contain contaminants like corn-based citric acid, which are found in many beef products, especially beef stick products. And they leaven naturally. They use the old-school uncertain yeast method. So you will also increase the amount of probiotics in your diet. And it’s even harder to find something easier because they’re already ready to go. My kids are big fans too. So they can never stay in our house.

I also often have duck eggs or hard boiled duck eggs. We have ducks, so we have an easy source of protein. But as I said before, I can’t eat chicken eggs. This is a tolerance that I have not yet fully reversed. So, for the time being I am avoiding chicken eggs but I am fine with duck eggs. And that’s why I want to keep these people in hand. It would be a quick protein if I needed it. Eating just a few eggs is a very common breakfast for me.

Difficult in social conditions but on the go, I like cans of sardines and salmon because they are so cheap. You can get wild-caught sardines with bones, which are also a great source of calcium, or wild-caught salmon in cans with bones, again, a great source of calcium. And compared to the latest version of either, it’s cheaper. They are rich in protein and all kinds of other vitamins and minerals and are relatively, very cheap for protein sources. میں جانتا ہوں کہ سارڈین بہت سارے لوگوں کے لئے سخت ہیں اور وہ اس بات کا یقین کے ل an حاصل شدہ ذائقہ ہیں لیکن اگر آپ یہ ذائقہ حاصل کرسکتے ہیں یا میری طرح ان سے پیار کرنا سیکھ سکتے ہیں تو ، اس میں کئی سال لگے لیکن میں واقعتا actually اب ان سے محبت کرتا ہوں ، وہ ‘ پروٹین ماخذ کیلئے ایک زبردست ذریعہ ہے۔ اگر آپ ذائقے کے پرستار نہیں ہیں تو کچھ مدد کے ل. ترکیبیں ، سادہ پیلے رنگ کی سرسوں نے اس پر نقاب لگانے کا ایک بہت اچھا کام کیا ہے ، جیسا کہ غذائی خمیر بھی ہے۔ یہ پروٹین اور بی وٹامن کا ذریعہ بھی ہے۔ اور اس میں مدد ملتی ہے ، طرح طرح کے ، واقعی مچھلی والے ذائقہ کو سست کردینا۔ مجھے ڈبے والے سارڈین کے ساتھ کٹی سلاد بنانے سے بھی محبت ہے جہاں میں نے رومین لیٹش اور کچھ ککڑی ، اور پیاز ، اور ایک سرڈین کا کاٹ کاٹ لیں ، میں ایک قسم کی طرح ، اس کو ماش کرتا ہوں اور پھر لیموں کا رس شامل کروں گا ، اور واقعی یہ پتا ہوں کہ ، یہ اس کے ساتھ ایک بہت ہی ہلکا ذائقہ ہے اور یہ واقعی آسان ، سستا لنچ ہے۔

مضحکہ خیز اعتراف ، مجھے پروٹین کے ماخذ کی حیثیت سے کچے صدفوں سے بھی پیار ہے۔ اور یہ کوئی عام بات نہیں ہے۔ میں نے چلتے پھرتے کھانے کے ل protein کسی اور کی پروٹین کی فہرست میں نہیں دیکھا۔ لیکن ہمارے پاس سمندری غذا کا ایک مقامی بازار ہے جہاں ہم رہتے ہیں ، اور مجھے اس دن کی کچی صدفوں میں دوڑنا اور ایک پاؤنڈ پری ملنا پسند ہے۔ در حقیقت ، یہ میرا فاسٹ فوڈ کا ورژن ہے۔ لہذا میرا اندازہ ہے کہ کچھ لوگ ڈرائیو کے ذریعے گزریں گے۔ میں صرف اتنا چاہتا ہوں کہ وہاں جاؤں اور ایک پونڈ کچی صدفوں کا قبضہ کروں اور اپنی گاڑی میں کھا جاؤں اگر میں چل رہا ہوں۔ یہ ہر ایک کا چائے کا کپ نہیں ہوسکتا ہے ، لیکن میں بالکل شکتیوں سے پیار کرتا ہوں اور میں زنک ، اور پروٹین اور سب کچھ جس سے وہ آتا ہے اس سے پیار کرتا ہوں۔ اور یہ اسی قیمت کے بارے میں ہے جیسے کہ کھانا کھایا جائے۔ تو ، وہاں صرف ایک بے ترتیب ٹپ۔ آپ نے پہلے ہی ذکر کیا ہے کہ آپ کو مرغی اور ترکی پسند ہے۔ ان میں سے کسی کو بھی پہلے سے کھانا پکانا ایک اعلی پروٹین ناشتے کے لئے چلتے پھرتے ہیں۔ میں اکثر انسٹنٹ برتن میں بہت ساری مرغی پھینک دوں گا یا کسی پیالے میں انڈے کے رول کی طرح کچھ پہلے سے تیار کروں گا اور اپنے ساتھ لے جانے کے ل hand اس کا ہاتھ رکھوں گا۔

لنڈسی نے کہا کہ اس کے پاس چھینے یا کیسین نہیں ہوسکتی ہے ، لہذا اس کے ل this یہ آپشن نہیں ہوگا۔ لیکن میں اب ڈیری کو برداشت نہیں کرتا ہوں اور میں گھاس سے کھلا ہوا کاٹیج پنیر کا ایک بڑا پرستار ہوں۔ جو مجھے عام طور پر ملتا ہے اسے اچھی ثقافت کہا جاتا ہے۔ اور یہ ایک اعلی پروٹین ہے… ان کے پاس بہت کم چربی والے آپشنز موجود ہیں لیکن اعلی پروٹین گھاس سے کھلایا دودھ کا آپشن ، اگر آپ اسے برداشت کرتے ہیں تو ، یہ بہت اچھا ہے۔

ہم اپنے گھر پر بہت سارے گھریلو جھٹکے بناتے ہیں۔ ہمارے پاس سگریٹ نوشی ہے اور اس نے تندور میں واقعتا طویل عرصے تک یہ کام کیا ہے۔ میرے پاس سائٹ پر ایک نسخہ ہے پر جھٹکا دینے کا طریقہ۔ یہ آپ کی توقع سے کہیں زیادہ آسان ہے اور جب آپ اسے خریدنے کے مقابلے میں خود رقم کرتے ہیں تو آپ بہت سارے پیسے بچاتے ہیں۔ اس کے علاوہ ، آپ پروسیسڈ نمک کے بجائے ہر قسم کے فائدہ مند مصالحے اور نمک کے صحت مند ورژن شامل کرسکتے ہیں جو بہت سارے میں استعمال ہوتا ہے۔

خاص طور پر سال کے اس بار ، میں واقعی میں پیالا یا جانے والا کپ میں کسی بھی طرح کا بچا ہوا یا سوپ پسند کرتا ہوں۔ اور یہ بنانا بہت آسان ہے۔ میں اکثر صرف پیوند میں بچ جاتا ہوں اور ہڈیوں کے گرم شوربے ڈالتا ہوں اور پھر میرے پاس کھانا تیار ہوتا ہے ، چاہے وہ گھر میں صرف لنچ ہو یا میں چل رہا ہوں۔ اور پروٹین سے متعلق نہیں لیکن اگر آپ زیادہ پروٹین کھا رہے ہیں تو ، ایک اور چیز جو میں نے واقعی مددگار سمجھی ہے وہ یہ ہے کہ آپ کو کافی حد تک پری بائیوٹکس مل رہے ہیں۔ اور میں ذاتی طور پر بس پھل پھولنے والی پری بائیوٹکس کو پسند کرتا ہوں۔ میں بھی ان سے رابطہ کروں گا۔ وہ پروٹین نہیں ہیں ، لیکن وہ ہاضمے میں مدد دیتے ہیں اور ان کا ذائقہ بہت اچھا ہوتا ہے۔ چیزوں کو مکس کرنے کے ل It ، یہ مشروبات کا ایک بہت اچھا آپشن ہے۔

جیمی پوچھتا ہے ، “میرا سوال یہ ہے کہ کیا روزہ رکھنے میں بلڈ شوگر بہت کم ہوسکتا ہے؟ مجھے پچھلے کچھ مہینوں سے ، خاص طور پر میٹابولک صحت کے بارے میں آپ کے پوڈکاسٹ سننے کے بعد ، بلڈ شوگر کا سراغ لگانے میں واقعی دلچسپی رہتی ہے۔ صبح کا روزہ رکھنے والی بلڈ شوگر 70 کے قریب ہو چکی ہے اور میرا گلوکوومیٹر کہتا ہے کہ میں ہائپوگلیسیمیک ہوں۔ کیا یہ بری چیز ہے؟ سب سے پہلے اور سب سے اہم ، میں آپ کی ذاتی صحت سے متعلق کسی بھی تفصیلات کے بارے میں کہنا چاہتا ہوں ، بالکل ڈاکٹر سے معائنہ کرو۔ یہ طبی مشورہ نہیں ہے۔ میں انٹرنیٹ پر ڈاکٹر نہیں کھیلتا۔ میں یہاں صرف اپنے ذاتی تجربے سے بات کروں گا۔

میرے خیال میں جیمی کیا حوالہ دے رہا ہے ، میں کئی مہینوں سے لیولوں سے مسلسل گلوکوز مانیٹر پہنے ہوئے ہوں۔ اور میں اس کے ساتھ بھی لنک کروں گا اگر آپ لوگ بھی اس کی کوشش کرنا چاہتے ہیں۔ مجھے یہ واقعی میں مددگار ثابت ہوا ہے کیونکہ میں یہ بتانے میں کامیاب رہا ہوں کہ میرا جسم مختلف قسم کے کھانے کی اشیاء کے بارے میں کیا جواب دیتا ہے اور میرا گلوکوز کا ردعمل کیسا لگتا ہے۔ میں بھی محتاط ہوں اور کہوں گا کہ مجھے نہیں لگتا کہ کاربس خراب نہیں ہیں۔ مجھے نہیں لگتا کہ عام طور پر گلوکوز کا ردعمل خراب ہے۔ میرے خیال میں یہ واقعی میں مددگار ہے۔ لیکن ایک بہت کچھ ہے جو اس میں جاتا ہے۔ مثال کے طور پر ، واقعی میں بھاری سونا کا سیشن یا ورزش سیشن آپ کو گلوکوز میں اضافہ کرسکتا ہے۔ یہ کوئی بری چیز نہیں ہے۔ یہ در حقیقت ایک بہت بڑی چیز ہے۔ یہاں تک کہ غذا سے بھی ، میٹھے آلو جیسی بہت سی کھانوں کا کھانا ، اگرچہ وہ کارب اور نشاستے میں بہت زیادہ ہیں ، آپ کے بلڈ شوگر کو بڑھا سکتے ہیں ، عام طور پر اس میں پروسیسرڈ فوڈ اتنا زیادہ نہیں ہوتا ہے ، حالانکہ کچھ لوگوں کو اس سے بڑی سپائیک نظر آئے گی۔ یہاں انگور جیسی بے ترتیب خوراکیں بھی ہیں جو لوگوں کو بہت زیادہ بڑھاتی ہیں یہاں تک کہ اسے قدرتی کھانا سمجھا جاتا ہے۔

میرے خیال میں بہت سارے تجربات ہیں جو اس میں پائے جاتے ہیں۔ اور اس لئے میں یقینی طور پر یہاں کسی بھی قسم کے بارے میں کوئی کمبل مشورہ نہیں دے رہا ہوں۔ میں نے ابھی تک گرمیوں میں گلوکوز مانیٹر نہیں پہنا ہے ، لیکن میرا یہ نظریہ بھی ہے کہ گرم موسم میں اور جب ہم صرف گرم ماحول میں ہوتے ہیں تو ہم ان میں سے کچھ کھانے کی چیزوں جیسے انگور اور اشنکٹبندیی پھل کو تھوڑا سا سنبھال لیتے ہیں بہتر لیکن میں اس پر آپ کو پوسٹ کرتا رہوں گا۔

کئی مہینوں تک مسلسل گلوکوز مانیٹر پہنے ہوئے ، میں یہ کہوں گا کہ میرا روزہ گلوکوز عام طور پر 70 کی دہائی میں بھی ہوتا ہے۔ اور میں اس مختلف حالت کو معمول کی حد میں سمجھتا ہوں۔ میرا ڈاکٹر بھی کرتا ہے۔ اور میرے ڈاکٹر نے کہا ہے کہ 70 سے 85 تک روزے کی اچھی حد ہوتی ہے۔ میرا عام طور پر 70 کی دہائی میں ہوتا ہے ، کبھی کبھی 83 ، 85 کی طرح اونچائی پر ہوتا ہے ، اس پر منحصر ہوتا ہے کہ میں نے پہلے دن کیا کیا ہے۔ جب میں تیزی سے پانی چلا رہا تھا تو میں نے اپنا گلوکوز بھی 50 کی دہائی کی طرح کم کر لیا تھا ، جس سے مجھے لگتا ہے کہ کم ہے ، لیکن مجھے اس وقت کے دوران بھی ٹھیک محسوس ہوا۔ میں کسی بھی طرح سے اس کی سفارش نہیں کر رہا ہوں اور میں عام طور پر عام طور پر پانی کے روزے رکھنے کی سفارش نہیں کر رہا ہوں۔ میں نے یہ کام ڈاکٹر کی دیکھ بھال میں کیا ہے۔ میرے خیال میں یہ یقینی طور پر اس کے مقصد کی تکمیل کرسکتا ہے لیکن یہ ایسی چیز نہیں ہے جو میرے خیال میں ہر ایک کے لئے فائدہ مند ہے۔ لیکن میں صرف یہ کہہ رہا ہوں کہ یہ بتانے کے لئے کہ میں نے اپنا گلوکوز 50 کی دہائی کی طرح کم کیا تھا اور پھر بھی مجھے بہت اچھا لگا۔

میں نے یہ بھی دیکھا ہے کہ کچھ چیزیں اگلے صبح روزے میں گلوکوز کو متاثر کرتی ہیں ، جس میں اگلے دن کھانے کا وقت بھی شامل ہے ، اور ایسی چیزیں جیسے آپ نے عام طور پر ، ایک دن پہلے اور دوپہر کے کھانے میں کتنے پروٹین کھائے تھے ، خاص طور پر ، اور پھر کچھ بھی جو آپ نے اندھیرے کے بعد کھایا۔ میں نے اس سے پہلے ہی کہا ہے کہ میں سرکاڈین روزوں کا ایک بہت بڑا پرستار ہوں ، باہر اندھیرے ہونے کے وقت صرف کھانا نہیں کھاتے ہیں ، یہ ایسی چیز ہے جو شاید حیاتیاتی لحاظ سے اس بات پر منحصر ہوتی ہے کہ ہمیں کھانے کے لئے کس طرح ڈیزائن کیا گیا ہے۔ لیکن اگر آپ اپنے بلڈ شوگر کی بہت کم مقدار کے بارے میں پریشان ہیں تو ، کچھ چیزیں جن کے بارے میں آپ تجربہ کرسکتے ہیں وہ یہ ہے کہ ایک دن پہلے آپ کے کھانے میں مزید پروٹین شامل کریں ، خاص طور پر لنچ میں ، یا بستر سے پہلے ایک چھوٹا سا پروٹین اور صحت مند چربی کا ناشتہ بھی شامل کریں۔ لہذا سونے سے پہلے کھانا آپ کے روزہ میں گلوکوز کو بلند رکھے گا۔ اسی وجہ سے ، بہت سارے لوگ اندھیرے کے بعد یا بستر سے پہلے کھانے سے پرہیز کرتے ہیں۔ لیکن اگر آپ پریشان ہیں کہ آپ کی قیمت بہت کم ہے تو ، یہ اچھی حکمت عملی بھی ہوسکتی ہے۔ ایک بار پھر ، میں سمجھتا ہوں کہ یہ آپ کے اپنے ہیڈیکل کیئر پریکٹیشنر کے ساتھ کام کرنے کے لئے کچھ ہے۔ یہ بہت ہی شخصی ہے۔ میں ذاتی طور پر ٹھیک محسوس کر رہا ہوں اور واقعتا واقعی ، 70 کے دہائی میں روزہ گلوکوز کے ساتھ واقعتا بہت اچھا ہوں لیکن بہت ساری غور و خوض ہے۔ لہذا ، اگر آپ کو کوئی فکر نہیں ہے تو پریکٹیشنر سے مشورہ کریں۔

میرے پاس کوئی نام نہیں ہے لیکن کسی نے پوچھا ، “وزن کم کرنے کے بعد ڈھیلی جلد کا کیا ہوگا؟ میرے سات بچے ہیں اور میں وزن کم کرنے کی کوشش کر رہا ہوں۔ میں نے 20 پاؤنڈ کھوئے ہیں ، لیکن 40 مزید کھونے کی ضرورت ہے۔ میں نے پہلے ہی اپنے پیٹ پر جلد ڈھیلی ہوئی ہے اور کچھ سخت مسلسل نشانات ہیں۔ ڈھیلی جلد کے لئے وزن کم کرنے کے بعد آپ نے یا آپ نے کیا کیا؟ ” ٹھیک ہے ، سب سے پہلے ، آپ جو بھی ہو ، آپ کے وزن میں کمی اور سات انسانوں کو دنیا میں لانے پر مبارکباد۔ میرے پاس چھ بچے ہوئے ہیں اور میں جانتا ہوں کہ یہ ایک چھوٹا کارنامہ نہیں ہے کہ ایک بچہ ایک بچے سے زیادہ کم ہو۔ لہذا آپ کے جسم نے جو ناقابل یقین کام کیے ہیں اس پر مبارکباد۔ میں یہ بھی کہوں گا ، میں آپ کے ساتھ ہوں۔ میرے خیال میں جلد کی کچھ تبدیلیاں بہت عمومی ہوتی ہیں حتی کہ ایک حمل کے بعد بھی ، حاملہ ہونے کے بعد بھی ، جیسے ہم بڑے ہوجاتے ہیں۔ لیکن خاص طور پر متعدد حملوں کے بعد ، یہ ایک عام سی چیز ہے۔ میرے خیال میں یہاں جینیاتی عوامل کارآمد ہوچکے ہیں۔ میرے خیال میں کچھ چیزیں ایسی ہیں جو ہم کر سکتے ہیں ، فرق کو کم کرنے میں مدد ، قسم ، کی مدد۔ لیکن مجھے لگتا ہے کہ کچھ تبدیلیاں ایسی ہوتی ہیں جو واقع ہوتی ہیں۔ اور مجھے لگتا ہے کہ یہ ، ایک قسم کی ، ایک دو حصے کی چیز ہے۔

ایک طرف ، میں نہیں سوچتا کہ ہم اپنے جسموں کو بالکل ایسے ہی نظر آنے کی امید کر سکتے ہیں یا اس کی توقع کر سکتے ہیں جیسے ہمارے بچے پیدا ہونے سے پہلے وہ پیدا ہوئے تھے کیونکہ یہ ایک تبدیلی ہے اور ہمیں اس تبدیلی کے ذریعے ناقابل یقین ادائیگی ملی ہے۔ ہم میں سے زیادہ تر نہیں سوچتے کہ وہ دنیا کے ل that اس میں بدلاؤ آئے گا لیکن اس کا یہ مطلب بھی نہیں ہے کہ ہم ایسی چیزیں نہیں کر سکتے جو ہمیں محسوس کرنے اور اس کے بعد بہتر انداز میں منتقل ہونے کے قابل ہونے میں مدد فراہم کریں۔ میرے پاس بھی یہ یقینی طور پر ہے۔ اور میری چھاتی ہوئی تھی ، یہاں تک کہ وزن کم کرنے سے پہلے صرف چھ بچے پیدا ہونے سے۔ اور اب میرے پاس وزن کم ہونے کے بعد تھوڑا سا زیادہ ہے۔ اور میں اپنے وزن میں کمی کے اہداف کے بہت قریب ہوں۔ میں تھوڑا سا زیادہ چربی کھونا چاہتا ہوں لیکن دراصل جسمانی وزن کو نسبتا close اس کے قریب رکھتا ہوں کہ میں جو ہوں میں ہوں لیکن اس کے ساتھ ساتھ کچھ پٹھوں کو بھی حاصل کروں۔ لہذا میں اب بھی زیادہ ڈھیلی جلد کے ساتھ ختم ہوجاؤں گا۔ میں کسی شک کے بغیر یہ کہہ سکتا ہوں کہ میں پھر بھی وزن کم کرنے کا انتخاب کروں گا ، یہاں تک کہ اگر میں جانتا ہوں کہ میں کتنی ڈھیلی جلد پائے گا کیونکہ میں جلد سے اتنا کم پریشان ہوں کہ میں اضافی وزن کی وجہ سے ہوں۔ اور میں ابھی ابھی بہت کچھ کرنے کے قابل ہوں ، صرف اس طرح کہ میرا جسم ہے اور اس صلاحیت سے جو میں اب بمقابلہ کرسکتا ہوں۔

لیکن ڈھیلا جلد یقینی طور پر ایک مسئلہ ہے اور میں یقینی طور پر سمجھتا ہوں کہ آپ اس کے ساتھ کہاں سے آرہے ہیں۔ میرے لئے ، جلد آہستہ آہستہ ہے لیکن یقینا بیک اپ سخت ہے۔ میرے خیال میں کچھ عوامل جو کارگر ثابت ہوئے ہیں جو یہاں مددگار ثابت ہوئے کافی مقدار میں پروٹین کھا رہے تھے ، باقاعدگی سے کچھ روشنی ریڈ لائٹ تھراپی کا استعمال کرتے تھے۔ نیز ، بہت سارے لوگوں کے لئے تفریحی مشورے نہیں ، بلکہ سردی کی نمائش اس کے لئے واقعی مددگار ثابت ہوئی ہے۔ اور جب میں کافی جر boldت مند ہوں اور اپنے آپ کو یہ کام جاری رکھ سکتا ہوں تو ، مستقل طور پر سردی کی نمائش حاصل کرنا چربی کی مسلسل کمی ، خاص طور پر ویسریل چربی ، اور اپنی جلد کو مضبوط بنانے کے لing سب سے زیادہ فائدہ مند ہے۔ ضروری نہیں کہ لمحہ میں یہ سب سے زیادہ خوشگوار ہو۔ لیکن سردی کی نمائش کے بعد کا احساس بالکل ناقابل یقین ہے۔ اور میں اس سے پہلے بھی لکھ چکا ہوں۔ یہ یقینی طور پر بہت سارے مہنگے طریقے ہیں کہ آپ یہ کرسکتے ہیں لیکن آپ اپنے گھر میں پرانے فریزر کا استعمال کرتے ہوئے ایک نسبتا in سستا سرد پلنگ بھی بنا سکتے ہیں یا صرف باتھ ٹب میں آئس کیوبز کو شامل کرسکتے ہیں اور وہاں سردی کی نمائش کر سکتے ہیں۔

میرے خیال میں ، ایک ایسا شخصی ضمیمہ عنصر ہوگا جو یہاں بھی مدد مل سکتا ہے۔ میرے لئے ، کلائن اور کچھ امائنو ایسڈ مددگار ثابت ہوئے ہیں ، میرے خیال میں ، جو کچھ میں بتا سکتا ہوں اس سے جلد کو سخت کرتا ہوں ، لیکن مجھے نہیں معلوم کہ یہ ہر ایک پر لاگو ہوگا۔ مجھے لگتا ہے کہ یہ صحت کے ہر پہلو کی طرح انتہائی انفرادیت بخش ہے ، اور مجھے لگتا ہے کہ کچھ لوگ دوسروں کے مقابلے میں کم سے کم سخت نظر آسکتے ہیں لیکن مجھے لگتا ہے کہ عام طور پر ان چیزوں سے ہر ایک کی مدد ہوگی۔ میں ان لوگوں کو بھی جانتا ہوں جنہوں نے اپنا وزن اتنا کم کردیا ہے یا ایسے بہت سے بچے ہیں جنہوں نے جلد کو ہٹانے کی سرجری کا انتخاب کیا ہے۔ میں نے جو پڑھا ہے اس میں سے ، اگر میں نے اس طرح کا کوئی انتخاب کیا تو میں شاید 8 سے 10 پاؤنڈ کی ڈھیلی جلد کھو دیتا ہوں۔ لیکن ابھی یہ واقعی میرے ریڈار پر نہیں ہے کیونکہ بازیابی بہت سخت معلوم ہوتی ہے اور میں شاید اس پر غور کروں گا اگر ان سرگرمیوں کے دوران میں کرنا چاہتا ہوں یا ان تکلیف کا باعث بننا چاہتا ہو ، لیکن میں یہ کہوں گا کہ مکمل طور پر سوال سے باہر نہیں۔ میں یقینی طور پر کولڈ تھراپی کے ساتھ قائم رہوں گا اور کافی دیر تک کافی پروٹین اور ریڈ لائٹ کھا رہا ہوں اس سے پہلے کہ میں اس پر غور کرنے سے پہلے قدرتی طور پر کیا کرسکتا ہوں۔

کرسٹن نے کہا ، “کیا آپ پہلے اصولوں کے پیچھے تصور کے بارے میں مزید بات کرسکتے ہیں؟ آپ ان کا پتہ کیسے لگاتے ہیں اور آپ یہاں سے کیسے پہنچتے ہیں؟ اگرچہ ، مجھے ایک احساس ہے کہ آپ کے ہوم اسکول پروگرام کے بارے میں ہونے والا ہے۔ کیا پہلے اصولوں کے بارے میں پڑھنے کے لئے کوئی اچھا وسیلہ یا کتاب موجود ہے؟ مجھے یہ سن کر اچھا لگتا ہے کہ آپ اپنے گھریلو اسکول کے پروگرام کو اس کے ارد گرد کس طرح رکھتے ہیں اور واقعتا یہ میرے ساتھ گونجتا ہے۔ میں اپنے بچوں کو یہ سکھانا چاہتا ہوں۔ کالج ہمارے لئے یا ان کے ل all سب سے آخری مقصد نہیں ہے۔ ہمارے بچے 8 اور 10 سال کے ہیں۔ ہم انہیں حقیقی زندگی کی عملی مہارتیں سکھانا چاہتے ہیں تاکہ وہ نہ صرف قرض میں زندگی گزار رہے ہوں یا بلوں کی ادائیگی کے لئے کام نہیں کر رہے ہوں گے۔ میرے شوہر ابھی صرف 52 سال میں ریٹائر ہوئے اور ہمارے پاس کوئی قرض نہیں ، یہاں تک کہ رہن نہیں۔ ہم اس ذہنیت کے ساتھ گزرنا چاہتے ہیں۔ مبارک ہو ، کرسٹن۔ یہ اور خود میں ایک بہت بڑی کامیابی ہے۔

کچھ کتابیں ضرور ہیں۔ میں نے بہت پہلے پہلے اصولوں کے بارے میں بات کی ہے۔ یہ میرے لئے واقعی ایک تفریحی موضوع ہے۔ کچھ کتابیں جن کے بارے میں میں اپنے سر کے اوپر کی سفارش کرتا ہوں وہ چارلی منگر کی کچھ بھی ہوسکتی ہے۔ اور آپ کو ان کی کتابوں تک جانے کی ضرورت نہیں ہے ، آپ صرف دیکھ سکتے ہیں… اسے آن لائن کی ہوئی بہت سی بات چیت ملی ہے یا اپنی سوچ کے عمل کے بارے میں بہت سارے مضامین لکھے گئے ہیں۔ اور یہ واقعی ایک مددگار نقطہ ہیں۔ ایلون مسک بھی بہت پہلے اصول فکر کرنے والے ہیں ، جیسا کہ طبیعیات رچرڈ فین مین تھے۔ آپ کو اس کے بہت سارے کام بھی مل سکتے ہیں۔ اسے ایک عمدہ کتاب ملی ہے جسے میرے بچے بھی پسند کرتے ہیں جس کا نام ہے “یقینا You آپ جوکنگ کر رہے ہیں ، مسٹر فین مین!” ان میں سے بہت سارے واقعی بہت اہم مقام ہیں۔

نیز ، آپ کے سوال کا جواب دینے کے لئے ، ہاں ، میں اپنے نصاب میں اس کی گہرائی سے احاطہ کرتا ہوں۔ اس کو انسٹیوٹ کہتے ہیں ، اور یہ بات آپ لوگوں کو بہت جلد دیدنی چاہئے۔ اگر آپ پہلے اصولوں میں سوچنے کے تصور سے واقف نہیں ہیں تو ، یہ خیال بنیادی طور پر چیزوں کو سب سے زیادہ عام سچے فرقوں پر پھیلانا ہے اور پھر وہاں سے تعمیر کرنا ہے ، اس مفروضے کو دور کرنے کی کوشش کر رہا ہے جو اس چیز سے متعلق پہلے سے ہی کھیل رہا ہے۔ . Some common thinkers that thought like this, you might have heard about a few of them, people like Elon Musk, Aristotle, Thomas Edison, Richard Feynman, Nikola Tesla, and Einstein. I would say Elon Musk was probably the most well known modern first principles thinker that is most outspoken about it, but there are certainly many, many others as well.

And Musk said that he thought it was a good framework for thinking. It’s basically physics. He said, “You know, the sort of first principles reasoning, generally, I think there are. What I mean by that is to boil things down to their fundamental truths and then reason up from there, as opposed to reasoning by analogy. Through most of our life, we get through life by reasoning by analogy, which essentially means copying what other people do slight variations.” And he said, “If we can go back to first principles, we can often think of completely novel and innovative ways of thinking about things. And this has become something I try to do as part of my daily and yearly process. It starts by basically questioning everything I think, or I think I know, or I think I believe to be true, and then doing this continually to get to the most basic building blocks, and then building from there.”

So as Musk said, typically people reason by analogy or they’ll think in a pattern that kind of goes like this, you start with what, kind of, already exist or with limitations, and then you’ll iterate or improve on that, try to make it a little bit better, or you’ll explore available solutions, basically as a form of variations of what exists, but without maybe completely understanding the basic building blocks to begin with. And then you’ll look back in time, based on what’s been done, to try to determine what to do or what course of action to take, or what to build.

But alternately, if you were gonna think in first principles, it might go more along the lines of asking why over and over and over again until you get back to the core fundamental building blocks. So that way, you’re starting with the possibilities. From there, you can define and explore a completely new path based on those first principles without the assumptions that have gone along with how things were done in the past. From there, you can create a new recipe based on those very basic building blocks and then start asking and working backwards from the question of what is the goal? And working backwards to build to there knowing what you know.

It’s a, kind of, tough concept to grasp at first. But once you get it, it really sticks and it, kind of, revolutionizes how you think. And like many things in life, I think kids are naturally great at this. In fact, they are the best at asking “why” questions over and over and over to get to the root of thinking, in general. And for them, it all is new information. So if we’re able, one of the best gifts we can give them is just to answer their questions of why as much as possible to help learn those things. And I get that it’s hard. I recently traveled alone with my 4-year-old. My whole goal in that 18-hour trip was simply to respond to all of her questions without getting exasperated, and I was able to do it. But by the end of that day, I think I had answered literally hundreds of questions and I was probably close to the edge of my patience. But she remembers it as being an incredible day where she felt like she learned a lot.

But kids are always asking why. “Why do we have to go to school? Why do you have to go to work? Why do I have to clean my room? Why do I have to do this?” And if we are able to give them solid answers to those questions, we can really give them a solid foundation for critical thinking. It’s a great opportunity, certainly a tough one as a parent. And often we shut down these questions with, “Because I said so,” or, “that’s the way it’s done,” or, “That’s the rules.” Not to say there aren’t times when our kids do need to just do what’s expected of them but we can use their why questions as a way to really give them a foundation for thinking. So as I mentioned, an example of this would be when it comes to school. I’ve done a more in-depth podcast specifically related just to this topic, and I will link to that as well so you can listen more if you’re interested.

But I feel like we have, in the past 100 years, really just iterated on current variations of education, finding marginal ways to improve them with testing. Although I would argue in some ways, we’ve actually made them worse, but not really revolutionizing education despite the incredible advancements in technology. And that was the, kind of, motivation behind what I call Unstitute, which is my own curriculum, realizing if the goal is just to get kids to sit still for eight hours a day and to learn how to do things over and over, then school can be very productive for that. But if that’s not the goal anymore, what would actually accomplish the goal and whatever that looks like? And looking backwards, I realized we need our kids to have things like creativity, critical thinking, the ability to ask hard questions, the ability to always ask why. Those are things that are never gonna be fully outsourced to technology.

And so how do we best give those gifts to our kids? And the curriculum was built around those ideas, not assumptions, like how do we keep kids busy for eight hours a day? So I think when we go back to core principles like that, we’re able to approach things in a new and novel way. And that has let me give my kids the educational part they need in just a couple hours a day and then have more time to do hands-on activities with them and let them really explore their creative passions. And this is a huge area of interest for me and I will be sharing more with you guys as soon as I have it available. I’ve been scrambling to turn this into a virtual system for other families, as virtual learning gets more and more available.

Some other examples I think can, kind of, illustrate first principle thinking. So, people often think that, “Okay, so to lose weight, I just need to eat less or move more.” And that’s what a lot of weight loss programs are based on. But if you keep going back to core principles, there’s certainly an element of that but if you’re only basing on those assumptions, you’re gonna only make marginal improvements to existing systems. And so, you’re also not gonna be able to necessarily get more efficient at those systems.

So, for me, weight loss really got effective when I went back to, “Well, what are the actual building blocks necessary to have a healthy weight?” And realizing that a lot of those things weren’t just calories in, calories out at all, but being able to exist in a state of low stress because stress or being in a state of fight or flight constantly makes it extremely difficult to lose weight because your body is in survival mode and it’s not in a natural physiological state where it is ready to lose weight. It has more important priorities. It’s protecting you. So from there, I was able to ask, “Well, what can I do to get my body in a healthier state so that it wants to reach a healthy weight and I’m not fighting it?” And that led to me exploring my past trauma, my mental and emotional health at a much deeper level. And it made all the physical aspects so much easier. I’ve used first principles thinking with investing with many, many areas of my life and had incredible results across the board.

Another example and what I’m working on, a resource for you guys, is going back to first principles with all the things moms have to do in a day. I’ve said over and over that I think moms are the most powerful force for good on this planet but I also think we’re the most busy often. And I think if we can give moms more bandwidth and ability to be more effective, not just efficient, to me, it’s all about being effective, we can truly change the world. So that means going back to the core building blocks, the first principles thinking of what do moms actually need to do and what are the core things that make us effective as a mom, and then building from there toward the goal of how can we create incredible humans? How can we operate from a place of low stress as moms and building from there? So, like I said, I’m working on a resource for you guys about that as well. And stay tuned, I will release details as soon as I have it.

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Another great question from Tracy. This has been a recurring one in different ways. She said, “Mark Hyman recently talked about sugar causing cancer. I’ve heard Christopher Walker say that sugar is not the bad guy. Also, could you clear up the nuts and seeds debate? This one is crazy-making. Mark will say some of the healthiest things to eat are nuts and seeds. Christopher Walker will say they’re anti-nutrients. Even if you could explain how to make nuts work for us, they intuitively seem like health foods. But lastly, the debate on green vegetables, yes or no, healthy or not? Can you help with some of these contradictions?” And I love this question because it really brings to light an important thing I don’t think we’re talking about enough when it comes to health, and that is that there’s almost no universally good or bad food or supplement. There’s always more at play than that. It will be very, very difficult to say anything is universally good or bad. I think I could make an argument for certain types of vegetable oils. But beyond that, it’s very difficult to say something’s universally good or bad.

There’s genetic factors that come into play. There’s current immunological and health factors for every individual that come into play. And I think it’s easy to try to vilify or glorify certain foods or supplements and it’s almost impossible to do because we are so different. And so, trying to follow anyone else’s system is almost always gonna be problematic. This is why I am very hesitant to publish, in any way on my site, exactly what I did and what I think other people should do based on my own experience because I think I found what worked for me. I think Dr. Hyman has found what worked for him and also for many of his patients, certainly. I think Christopher Walker has found what works for him and has also helped many of the people he works with as well. I think there’s tremendous wisdom in all of these approaches but I think there is also a huge pitfall and we have to be careful when we try to follow anyone else’s system exactly because there’s so much individualization.

So, from my experience, there is a threshold for all of these things. And what that threshold is, it varies from person to person, based on current health, on genetics, and lots of other factors. So we can’t make black or white statements about most things. So, for instance, I don’t personally think sugar is objectively bad. I think refined sugar can be problematic, especially regularly or in large amounts. But if you’re talking about just sugar, you’re talking about things like glucose and fructose, things that are present in many, many foods, things like carbs, that’s what’s present in many, many foods. Carbs turn into those things in the body. And how much of those things we need varies, again, based on our individual needs.

So, I think there is a threshold. I think we each have to figure out what ours is. But eating one refined sugar cookie is not likely to cause cancer. Eating a pack of cookies every day could have some long-term problematic health consequences, especially depending on where your body is, just like smoking one cigarette is probably not going to cause problems. But smoking a pack a day, very well could cause some problems. It’s all about a threshold and it’s about knowing what each of our bodies actually need.

So, to directly answer your question, I don’t think refined sugar is a health food for anyone necessarily but I think how much carbohydrates and even glucose and fructose a person can handle varies a lot based on person to person, based on genes, and a whole lot of other factors. I don’t think we can make blanket statements. I think that nuts and seeds can be a great source of protein and fats but they can also be problematic for some people who have an immune response to them. Nuts and seeds are also very calorie-dense so they can make weight loss difficult, even though they’re not objectively bad. I think it is possible to be healthy without nuts and seeds. I think it is possible to be healthy without sugar. I also think those things can be part of a healthy diet, especially in moderation. I think it depends on you.

I think there’s a lot of wisdom in past cultures when it comes to nuts and seeds. They soaked them or sprouted them, and those things reduce some of the anti-nutrients that Christopher Walker is talking about, like phytic acid. So I think, in general, those things can be problematic to consume every day depending on your own health status. And I think you are the best expert on that. And that finding out and experimenting for yourself that you are your primary healthcare provider and that when you find those answers, you will have the best shot at success for yourself.

Same thing with green vegetables. This one might be a little more controversial. I think green vegetables can be very healthy. I think you can also be very healthy without them if you need to. I think they contain things like oxalates, which can be problematic for some people, especially at certain times, especially in huge amounts. So personally, I find I do better on cooked green vegetables rather than raw. And I’ve been actually eating more root vegetables and carbs lately, based on how my body feels and based on a much higher degree of exercise. It’s all very individual. It depends on you. It depends on what you’re doing. It depends on your genes. It depends on how much you’re moving. It depends on how well you’re sleeping and what your glucose response is.

So, the bottom line is, these aren’t contradictions. They are just beautiful examples of our individuality. And so if we stopped trying to define foods or supplements or anything as good or bad and we shift to the focus to just nourishing our bodies, how do we best nourish our bodies, then we can build good building blocks rather than trying to avoid these foods completely and hopefully come to a much better place of individualization for what’s gonna be best for our health.

Cheryl says, “I would like an update on your red light therapy. Do you do it daily and what results do you continue to see and feel?” So, to answer that question, I still use red light mostly daily. I don’t do anything every day, again, but I am now using it largely for helping with my loose skin, hopefully, but I’ve also found that it’s helpful for protecting against sun damage. I spend a lot of time in the sun whenever I can and I have no plans to stop that. And I’ve found that red light therapy tends to protect against damage from the sun. And even anecdotally, just my experience, that spending time on the red light before going out in the sun in a given day tends to give me more sun tolerance so that I’m less reactive, I’m less likely to burn if I am out in the sun.

If you’re not familiar with red light therapy, it’s also known as photobiomodulation or low-level light therapy, also called biostimulation, or photonic stimulation, or lightbox therapy. It has a lot of names. The basic idea is that it’s using a specific wavelength of light to treat the skin to accomplish various outcomes. And studies have shown that different wavelengths affect the body in different ways. The most effective wavelengths tend to be in the ranges of 630 to 670 and 810 to 880. And these very specific wavelengths of red light create a biochemical effect in ourselves that serves to increase mitochondrial function. And this is a big deal. This improves ATP. If you’re not familiar with that, that’s adenosine triphosphate, which is essentially cellular energy. And it increases production of ATP in the body. And ATP is essentially our source of energy for every cell in the body. Without it, we don’t function. Without enough of it, we don’t function well. So this is a big deal.

And those wavelengths between 630 and 880 are used on the skin surface. Red light therapy penetrates about 8 to 10 millimeters into the skin, depending on what area of the body is using the red light. This can easily affect all skin layers, even reaching into blood vessels, lymph pathways, nerves, and hair follicles. I wanna make sure that I talk about this specifically but red light therapy has been said to help things like rejuvenating facial skin and smoothing skin tone, helping build collagen, which is great for wrinkles, repairing sun damage, like I mentioned, activating the lymphatic system for potentially improved detoxification, decreasing inflammation, especially on the skin, helping fade scars and stretch marks, which is certainly one way I’m trying to use it, improving hair growth and hair thickness, stimulating wound healing, and many other things.

I’ve personally used it for my thyroid and for helping with hair growth after thyroid disease. I’m now in recovery from thyroid disease, but it’s helped me to recover my hair. And I’m also now using it like I mentioned to tighten loose skin after six babies and a lot of weight loss. There’s a lot more to it as well. I’ll make sure that there are some links you guys can follow to learn more if you’re interested, as well as to see the specific devices I use. I think you can get a lot of the same benefits from careful sun exposure. I recommend the podcast I did with Ari Witten about sun. But I think a red-light light in your home can also be a really beneficial health tool.

Amy asks, “I tried intermittent fasting and keto for almost a year and I gained over 20 pounds despite eating only 1 to 2 times a day. I’m not even sure how that’s possible and I have been keeping records. My metabolism is a mess now. It’s extremely slow. I’m wondering how to fix it and if some bodies just don’t do well with IF.” I think this absolutely goes back to that idea of individualization, especially for women, our hormones are a lot more sensitive. And I’ve tackled this subject in a lot of podcasts because there are so many conflicting opinions. I think the answer, again, goes back to figuring out what works best for you. It sounds like your body is not loving keto. I think there could be a lot of things that come into play here. I think there’s also a lot of variation in what keto means. And I don’t know which version you’ve been following.

But I, for instance, don’t do well on strict, what a lot of people call keto as well because it’s high in saturated fat. One of the things I found for me was that I needed to really severely limit saturated fat, and I consume very low levels of that, much higher amounts of things like olive oil, and do much better that way. Some women will also just not respond well to very strict intermittent fasting, especially eating once a day, which can down-regulate certain hormones. So, I would start with actually researching people like Christopher Walker, or Reike, and the hormonal metabolic things they talk about related to that. And experimenting with still looking maybe at calories just to get an idea of how much you’re eating, but experimenting with maybe instead upping protein and still potentially some things like root vegetables to get some healthy sources of carbs, maybe circadian fasting.

So rather than just eating one or two times a day, eating more often, eating more calories, but just not eating after dark or experimenting with early morning sunlight to help get your hormones back in the right level, and then experimenting with how much protein, fat, and other just food, in general. There also is a good possibility you’re not eating enough food. I know this sounds counterintuitive, but this ended up being a big key for me. So I have, in the past 2 years, lost over 90 pounds and I’m eating much more food now than I was before I lost weight, like a lot more and a lot more protein. I’m eating over 100 grams of protein most days. I am eating just much more volume of food and I found that that’s made weight loss easier. So I think there’s gonna be an element of really experimenting with your body and figuring out what’s gonna work there. I have a lot of resources related to this. So I’ll make sure that some of those are linked so that you can continue to learn.

Melissa asked, “Can you share any of your family systems and checklists, grocery shopping app? Do you use an electronic calendar or paper one that you can write on?” So, the good news here, I’ve gotten versions of this question enough that I am working on a resource. I’ll have a book actually out for you guys soon, called “Zen and the Art of Dirty Dishes” that has all of my systems and how to build your own. But to directly answer your questions now, I use a system called Real Plans for meal planning and grocery shopping. And I will put a link here so that you can get all of my recipes. If you try it, all the Wellness Mama recipes will be automatically in there.

It’s amazing because it lets you meal plan for the whole week, input how many people you’re meal planning for, and then it will export a shopping list in the app that you can use and it checks off as you go. You can also already check off anything you know you have in your house. And as you’re planning, if you have allergies or just kids who won’t eat certain things or you won’t eat certain things, you can have it exclude any recipes that include those foods. So it’s extremely intuitive and easy to use. It even has a feature to help you use what you have in your pantry and freezer. And this has really simplified my life, especially this past year when we had been eating at home literally every single meal. So, I’ll make sure that’s linked as well.

I use my phone calendar for everything now so that I can sync with my family and make sure we’re all on the same page for schedule. I used to use a paper calendar but have now fully digitized. And I have written systems in our home as well for our kids. So the older ones who have technology, these systems are on their technology as well but they’re also written down at home so nothing falls through the cracks.

Last two questions. Thanks for sticking with me, guys. Bonnie asked, “Is there anything that can help with cellulite?” And I have a whole post about this that I will link to so you guys can learn more. But I think that there are some things that can definitely help. But first, I want to say that some variations in skin tone are completely natural, especially for women. There are very, very few women, even women very low body fat who have absolutely no cellulite. So I think that there’s two parts of this. I think there is a part of recognizing that we aren’t meant to be perfect and having some variation there is actually a wonderful, beautiful thing. That said, there are still things we can do that are also helpful and beneficial to our body that can help reduce cellulite if it’s a thing that’s causing you to be self-conscious.

Specifically, I’ve written about these things before. You can try dry brushing, which is the process of gently brushing the skin with a brush dry, as the name suggests, not with water. And this is said to stimulate the lymphatic system. And many people claim that it really helps with cellulite. I’ve noticed a difference as well. It doesn’t seem to be entirely universal but there are other benefits to this as well, especially if you’re well hydrated. So, hydration and dry brushing, both very inexpensive or free and at least worth a try. Red light therapy, which I mentioned as well, can also be helpful for cellulite. Anything that increases collagen production can potentially be helpful for cellulite.

I think that’s likely why red light is beneficial. And also getting enough dietary protein and collagen seem to have a positive effect for a lot of women. I’ll make sure that the post is linked there as well so that you can learn from it but, again, realizing that there is some normal variation here. We’re not meant to be airbrushed and that’s perfectly okay. But we can do some things. And dry brushing, red light, eating more protein are all largely beneficial to us on other levels as well, not just getting rid of cellulite. So I think there are some wonderful holistic things we can do that help really reverse that.

Alyssa has a fun question. “What shoes does your family wear both indoor and outdoor?” And I will say indoor in our house, none, we never wear shoes at all. And even indoor other places, as minimal shoes as possible. Outdoor, I prefer my kids not wearing shoes. I don’t wear shoes. I do and they do wear boots when it’s really cold or I’ll sometimes wear sandals or flats if I’m on rough ground. But, in general, I don’t push shoes much. And I prefer to be and I prefer my kids to be barefoot and grounded when they’re outside. This is a surprisingly controversial topic that I would not have expected, just because being barefoot is so common to me, I forget that it’s not to everyone else. But there’s a lot of potential benefits here that other cultures have understood that we don’t, potentially.

Walking barefoot benefits the body in various ways. If we think about it logically, feet weren’t really designed to be in shoes, at least not the kind of shoes we wear today where our toes are constrained and the soul of the shoe is very stiff so the body is not actually feeling the ground or moving. And walking around barefoot might have some pretty impressive benefits. Specifically, it supports the body’s natural feedback systems. There’s a biochemist named Katy Bowman, you might have heard of her, I will link to her. She’s really, really phenomenal. And she claims that modern shoes are contributing to a lot of our problems, including things like osteoarthritis, osteoporosis, knee, hip, and back pain and bunions. And this is partially because shoes block full motion of the foot joints and they block nerve feedback from the feet.

She explains, “There are nerves that interpret the shape of the ground by how the bones and the feet bend at 33 different points. This creates a mental image in the brain, similar to how a dolphin uses sonar to avoid obstacles. Wearing shoes prevents any motion in these joints except the angle and leaves the shoe air essentially blind to the environment. This is what makes stiff shoes the worst when it comes to natural development.” And this is a large part of the reason that some neurologists recommend really flat shoes or bendable shoes, like minimal shoes or swim shoes for children with neurological delays. This is actually a pretty well-documented thing, that wearing shoes with less padding improves the feedback there from the feet and helps these kids learn how to walk. But even if we don’t have those specific concerns, we can get that same benefit.

Most of us are also wearing very cushioned supportive shoes with a positive heel. Positive heel means that the heel of the shoe is higher than the toe. Typically for women, the dressier the shoe, the more positive the heel. And the more athletic the shoe, the more cushioned it is. And, again, this is a controversial one, some experts speculate that this may cause more harm than good, saying that cushioned running shoes, which only date back a few decades, may seem comfortable, but they might contribute to foot injuries. And again, with the neurofeedback, they might contribute to other injuries as well. So, this is a somewhat controversial topic, but I do think it seems like there’s a benefit and that the feet are meant to sense temperature and terrain within reason, not saying get frostbite or burn your feet, of course, but it’s worth a try, especially if there’s a safe way to be barefoot more often.

And I know that there’s gonna be some potential pushback, especially what about the lack of arch support? What about the potential for parasites? I always get those follow-up questions. I’m not worried personally, because when it comes to lack of arch support, many people are now wearing orthotics and extra support for their feet. Back to Katy Bowman, she feels like this could actually make the problem worse. And the reasoning is that feet weren’t designed to have that much support like modern shoes provide. So over time, when they get too much support, the muscles in the feet atrophy, and it actually causes the problem, and then we need more and more support to not have the problem.

It’s kind of like something that happens similar with our eyes. With any muscle, we have to actually use it to strengthen it. So, foot pain without any arch support might just be a sign that there’s weakness in foot muscles that need to get stronger. So incorporating more barefoot movement carefully or wearing shoes that allow for more natural movement can help the feet regain that strength over time. A podiatrist friend of mine cautions that he often sees injuries when people switch too fast from highly supportive shoes to barefoot shoes. And like any type of exercise, I feel like it’s very important to start slowly and work up because if you’re used to working out in like a mini mattress of a shoe, and then you’re all of a sudden barefoot, you definitely might discover some discomfort while your body adjusts.

The other thing that always comes up, of course, is the potential for parasites. When I mentioned that my kids are barefoot literally 99% of the time, I get at least a few responses, like, along the lines of, “Well, I prefer my kids not to get parasites, thank you very much.” And I understand it completely. But to me, the risk of parasites from going barefoot, if you google it, or any health condition, you’ll be convinced that you’re about to die from the idea of going barefoot, but the data does not back this up. If you’re reading this, or listening to this I mean, you are likely living in a first-world country, you likely have indoor plumbing, you likely bathe once in a while. So while hookworms and other parasites were common when the majority of us did not have those things and we were often walking on human feces, that’s not happening as commonly right now. Hookworms can be easily transmitted through human excrement, which, again, it used to be much more common. But improved hygiene and improved disposal of human feces has greatly reduced this problem.

So I’m not as concerned with that. I do think if you’re worried, there are options like barefoot shoes that are healthy, compromised, they don’t have the raised heel. They allow more movement of the foot and of the toes so the body gets the neurofeedback of the ground and they protect against parasites if you’re concerned about that. I can link to some of my favorites below if that’s a concern for you. But I think it’s also fun and important to be actually barefoot when possible. I know I take this to an extreme that most people might not necessarily that I will go in stores barefoot or walk around in public barefoot. I’m not necessarily recommending that. But I do think our feet and our neurological system can benefit from being barefoot a little bit more often.

Well, I have tackled at least some of the questions. There are many, many more. I would love if you would send me any questions my way for future episodes, I would love to answer them. But I’m gonna end there for today. Find me on Instagram or on Sign up for the newsletter if you have questions for future episodes. And I would also, as always, be honored if you would spend just a moment and leave a rating or review and honest feedback on this podcast. It helps me to improve and it also helps other people to find this podcast so we can keep growing the community. I’d also be honored if you would subscribe if you found any of my content helpful. And I’m so grateful to you for being part of this community, for listening, and as always, for sharing your most valuable resources, your time and your energy, with me today. I’m so grateful that you did. I’m so grateful that you’re here. And I hope that you will join me again on the next episode of the “Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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