Holistic Health Made Simple | Reclaim Your Health by Optimizing Your Gut and Boosting Metabolism

85 - Akkermansia the Gut Guardian

In this episode, I talk about the fascinating and beneficial bacteria Akkermansia, which lives in the mucus layer of our intestines and helps maintain a healthy gut barrier.
I discuss
the many health benefits of Akkermansia
the best dietary and lifestyle strategies to support your Akkermansia levels
how it is made
how to supplement
Tune in to learn how to nourish your Akkermansia and enjoy its health benefits. 
 
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84 - Control Your Blood Sugar For More Than Diabetes

Blood sugar balance is not only a concern for people with diabetes or prediabetes. It also affects your energy levels, inflammation, weight, and overall health.  
In this episode, I talk about the big picture of blood sugar control and how it impacts your body's physiological functions. I also give you some practical tips on how to balance your blood sugar with a 30 30 30 diet, which consists of 30% protein, 30% carbohydrates, and 30% fat. And shows you how to build a plate that prioritizes protein, fiber, and healthy fats, and limits starchy and sugary carbs. By listening to this episode, you will learn: 
What blood sugar regulation means and why it's important for more than just diabetes prevention. 
How unstable blood sugar levels can cause energy roller coaster, inflammation, and other health issues. 
How to balance your blood sugar with a 30 30 30 diet and how to adjust it according to your personal choice and needs. 
How to build a plate that supports your blood sugar control and health goals. 
How to think long term and make choices that will help you be healthy and mobile as you age. 
Related Episodes
https://holistichealthmadesimple.com/glucose-rollercoaster/
https://holistichealthmadesimple.com/blood-sugar/
How to Build a Plate FREE guide -
https://holistichealthmadesimple.com/how-to-build-a-healthy-plate/
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83 - Balancing Life While Caregiving

Caregiving is a difficult and rewarding role that many people find themselves in at some point in their lives. Whether it's for a parent, a spouse, a child, or a friend, caregiving can take a toll on the physical, mental, and emotional health of the caregiver. That's why it's so important to have support, resources, and strategies to cope and thrive as a caregiver. 
In this episode, I interview Danae, a yoga instructor and a caregiver for her father who has been diagnosed with three different cancers. We talk about the challenges and joys of caregiving, the importance of self-care, and the lessons we have learned from their experiences. Danae shares how she balances her life while caring for her father, how she copes with grief and guilt, and how she uses laughter, yoga, and podcasts to stay healthy and happy. She also gives some advice and encouragement for anyone who is new to caregiving or struggling with it. Danae and I also discuss the role of siblings, doctors, and neighbors in the caregiving journey, and the value of communication, boundaries, and acceptance. 
This episode is a heartfelt and honest conversation that will inspire and empower anyone who is a caregiver or knows someone who is. It will also give you some tips and tools to take care of yourself and your loved ones in the best possible way. 
 
Where to find Danae:
Website:  https://www.danaerobinett.com
Instagram: https://www.instagram.com/danaerobinett/
More info on the amazing retreat: https://www.danaerobinett.com/galapagos
 
 
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82 - Why Ask Why? The importance of knowing the whys on your health journey

Ever pondered the "why" behind your health, wellness, and weight loss journey? In this episode, I dive into the significance of understanding the purpose behind our actions. From the overarching "why" of embarking on the journey to the smaller, intricate "whys" of individual choices, we unravel the importance of clarity in our motivations.
You'll learn:
Why having a clear "big why" (your ultimate health goal) is essential for long-term success.
How to question the "why" behind trendy health tips and hacks.
Why focusing on building a healthy foundation (diet, sleep, stress management) is more important than quick fixes.
How to take charge of your health by understanding how your body reacts to different foods and activities.
This episode is for you if:
You're feeling lost or unmotivated on your health journey.
You're unsure if the health tips you're following are actually beneficial.
You want to take a more personalized approach to your health and wellness.
 
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81 - Deep Dive with a Hashimoto and Thyroid Specialist

In this enlightening episode, I am joined by Helen Mallaburn, a Hashimoto’s and thyroid specialist, who shares her personal journey with Hashimoto’s, hypothyroidism, and other autoimmune conditions. Helen’s health journey began when she was gifted nutritional therapy sessions for her 40th birthday, which sparked a transformation in her health and life. 
Helen discusses the importance of digging deeper into nutrition to understand its impact on our health. She shares her experience with medication, explaining how it kept her alive but didn’t provide the quality of life she desired. This led her to explore the world of nutrition and research, buying books on Hashimoto’s and thyroid conditions, and reading research papers. 
Helen’s turning point came when she switched to an anti-inflammatory diet. She saw significant improvements in her symptoms, including the disappearance of her 20-year-long insomnia within three weeks. This change also positively impacted her energy levels, mood, and gut health. 
This episode is a must-listen for anyone struggling with Hashimoto’s or other autoimmune conditions, or anyone interested in the power of nutrition to transform health. Join us as we delve into the often overlooked aspects of thyroid health and learn how to take control of your wellness. 
 
You can find Helen 
www.helenmallaburn.com  www.facebook.com/groups/hashimoto'snutritionandhealth  www.instagram.com/helenmallaburn  
5 Day Challenge - Balancing Blood Sugar for Weight Loss 
https://www.subscribepage.com/balancing-blood-sugar-for-weight-loss-free-challenge_april2024 
 Free Gut Health for Improved Energy Masterclass 
https://youtu.be/Pgay8wNpbGU?si=YZ7wOF85xnwTrWWb 
 
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80 - Abstinence Vs. Moderation: What's Healthy

In this episode, I dive into the age-old debate: moderation vs. abstinence in diet and health. Have you ever found yourself torn between which approach is best for your well-being? I'm here to unravel the complexities.
Exploring moderation and abstinence, we first define these terms to understand their implications on our dietary habits. 
We navigate through the noise of conflicting information and personal beliefs to shed light on the nuances surrounding these dietary practices. Drawing from the experiences of those grappling with eating disorders, we uncover the psychological complexities intertwined with food choices.
But let's clear the air: seeking help for eating disorders is crucial, and it's okay to reach out for professional support. Beyond the realm of nutrition, mental health plays a pivotal role in fostering a healthy lifestyle.
As a nutritional therapy practitioner, I emphasize the importance of nourishing our bodies with wholesome foods. While indulgence can be part of a balanced lifestyle, it's essential to discern what serves our health goals.
Beyond dietary choices, we touch upon other health modalities, such as exercise and fasting, emphasizing the importance of approaching them with mindfulness and purpose.
In essence, whether we choose moderation, abstinence, or a blend of both, it's vital to prioritize our health both physical and mental. Our bodies are unique, and honoring their needs requires honesty and self-awareness.
Join me on this journey to uncovering a holistic approach to health—one that nourishes both body and mind. And remember, the path to wellness begins with understanding and compassion for ourselves.
 
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79 - Health Equals Health, Not Weight

Join me as I dive into the intriguing world of health and weight. In a recent post, I sparked a conversation with the statement 'weight does not equal health, only health equals health.' The reactions were varied, but it's time to clear the air and understand the essence of this statement.
In this episode, I break down what it truly means when we say weight doesn't equate to health. Losing weight isn't the ultimate goal; achieving optimal health is. We explore the metabolic markers that indicate internal health and delve into the significance of maintaining a healthy waist circumference, normal blood sugar levels, and ideal triglyceride to HDL ratios.
But before we jump into the nitty-gritty of metabolic health, let's go back to basics. I emphasize the importance of whole foods, adequate protein intake, regular physical activity, quality sleep, stress management, and hydration. These fundamentals lay the foundation for a healthy lifestyle, paving the way for sustainable weight loss and overall well-being.
It's crucial to understand that being healthy encompasses more than just a number on the scale. We must prioritize internal health markers to truly thrive. So join me as we navigate through the complexities of health and weight, aiming not just for a number but for holistic well-being. Because remember, weight does not equal health – only health equals health.
 
Related Episodes - 
https://holistichealthmadesimple.com/weight-as-a-symptom/
https://holistichealthmadesimple.com/eat-real-food/
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78 - Probiotics: Friend or Foe For Gut Health

This podcast episode explores the world of probiotics and gut health. It debunks some common myths and offers alternative approaches to nurturing your gut microbiome.
Here are the key takeaways:
Rethink routine probiotic supplementation: Extensive research on the effectiveness of daily probiotics is lacking. They may even disrupt your gut flora if taken for long periods.
Variety is key: If you choose probiotics, cycle through different strains to avoid imbalance.
Fermented foods are superstars: Include fermented foods like yogurt, kimchi, and sauerkraut in your diet for a wider range of beneficial bacteria and metabolites.
Skip the heated stuff: Heat destroys the probiotics in fermented foods.
Limit sugar intake: Sugar feeds the bad bacteria in your gut, so focus on whole fruits instead of juices.
Fiber is your friend: Fiber helps nourish your existing gut bacteria.
This episode empowers you to make informed decisions for your gut health and achieve a healthy, balanced microbiome.
 
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77 - High Protein Diets: A Killer Or The Secret To Success

Feeling overwhelmed by conflicting nutrition advice? This episode cuts through the confusion surrounding protein and heart health. We debunk a recent study claiming high protein diets cause cardiovascular disease, revealing the flaws in its methodology.
Protein isn't the villain it's sometimes made out to be. Dive deep into the science-backed benefits of adequate protein intake, including:
Building and maintaining muscle mass for improved insulin sensitivity, bone health, and mobility as we age.
Supporting weight loss by keeping you feeling fuller for longer and boosting the thermic effect (the calories burned during digestion).
Providing essential amino acids crucial for building and repairing tissues, making enzymes and hormones, and supporting overall health.
Learn how to navigate conflicting information and craft a healthy diet that includes adequate protein. Discover the truth about protein and your heart – it might just be the secret weapon you've been missing for a strong, healthy you.
So ditch the panic and tune in! This episode empowers you to make informed choices about protein and take charge of your health.
 
Studies mentioned: 
https://drive.google.com/file/d/17dScFq0ws-fwnq8DAKEtINDMS_BMFQZf/view
https://www.sciencedirect.com/science/article/pii/S240545772400038X
 
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76 - Find Your Own Path to Health: Ok Rant Incoming

Are you feeling lost in the sea of influencer diets? This podcast is for you.
Are you struggling to follow the latest influencer diet trends? Feeling frustrated and confused? You're not alone. This episode discusses the dangers of comparing yourself to others, especially when it comes to health and fitness.
It emphasizes the importance of:
Realistic expectations: Understanding your body's unique needs and limitations is crucial for sustainable progress.
Focus on the basics: Prioritizing whole foods, hydration, and gentle movement lays the foundation for a healthy lifestyle.
Finding the right support: Seek guidance from professionals who understand the changes your body goes through with age.
Remember, it's never too late to start, and true success lies in progress, not perfection.
 
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