Today's episode features Ms Annie Rubin, she is a Masters-level Registered Dietitian Nutritionist (RDN) and a Certified Leap Therapist (CLT). Annie works with adults struggling with a host of symptoms from underlying inflammatory and autoimmune conditions that include pain, fatigue, digestive challenges and reduced quality of life. This week Meg & Kylie pick her brain about autoimmunity- we talk what is it, what symptoms might someone who has it experience and most importantly- what can someone who thinks they might have autoimmune problems DO about it?

In her work, Annie helps her clients implement a personalized nutrition roadmap designed to improve mobility, concentration and energy levels to ultimately live a vibrant and fulfilling life. She's also offering an amazing free workshop that goes live TOMORROW (June 21st, 2022) on how to discover the root cause & heal from your autoimmune disease triggers! 

Register for this free workshop here: https://annierubin.ck.page/f0b25cd096 (replay will be available if you sign up through that link until Saturday, June 25, 2022!)

You can also connect with Annie by visiting her website at www.annierubin.com or connect with her on Facebook at annierubinnutrition or on IG @the.autoimmune.dietitian

TLDL takeaways & action steps:

1) Autoimmune disease is when your body accidentally attacks itself. Many times there is a genetic predisposition that is "triggered" by something- like long term poor diet, stress, environmental toxins, etc.

2) It IS possible, in many cases, to manage your autoimmune disease to where it is basically in remission through diet & lifestyle changes

3) Autoimmune disease can effect ANY body system: skeletal/joints (Rheumatoid Arthritis), skin (eczema/psoriasis and to some extent even acne), gastrointestinal (Inflammatory Bowel Diseases- check out episode 009 on IBD with Ashley for more info on this!) and more!

4) Labs Annie recommends to explore if you might have an autoimmune disease: hsCRP and/or CRP, sedimentation rate, FULL thyroid panel (tune into the episode and episode 004 with Lacey Dunn to learn more about what that means!)

6) Who should be looking into whether autoimmune disease is a cause of their symptoms? Those who seem to have a ton of seemingly unrelated symptoms that there is no other answer for, like neurological conditions (brain fog, anxiety), skin issues, digestive issues, joint pain, chronic fatigue, etc!

7) Annie's action steps if you want to experiment on your own (aka see if these things help your symptoms)

-----> Cut out processed foods (tune into the episode to learn what that actually means!)

-----> Trial gluten & dairy free diet for at LEAST 1 month (at 100% effort!)

8) If it's an option, food sensitivity testing can be a really helpful option (but be careful! Not all food sensitivity testing is created equal!)

This week Kylie & Meg sat down with Intuitive Business Coach & Energy Healer Celina Rosso. Meg & Kylie believe that the intersection of what's considered "science" and what's considered "alternative" or even "woo-woo" actually has a ton of overlap. Exploring the intuitive nature of what the body might be trying to tell us is the basis of the very work that Meg & Kylie do in different ways but this episode focuses more on the connection between intuition and fear, how these feelings are meant to serve us and our overall health and Celina gives amazing tips on how you can get started by harnessing the power of listening to your body (aka your "intuition", "higher self" or whatever verbiage feels right to you).

Celina supports creatives and alternative business owners in growing their businesses in a way that fully honors the full spectrum of their self expression. She helps entrepreneurs come home to their intuitive knowing through holistic healing, humanity led marketing practices, wealth expansion, and nervous system regulation. By incorporating energy healing practices into coaching, she helps people clear stagnant energy and reconnect to their own inner magic. Celina believes the key to successful business and fulfilling life is knowing yourself deeply and allowing yourself to be seen in your true gift expression.

To schedule a single intuitive guidance session, click here. You can also connect with Celina on IG and TikTok @celinarosso

TLDL takeaways:

1) Intuition IS based in "logic" (despite what we've been taught to think). It's based in "your truth if fear was not present", as Celina explains

2) The way Celina practices energy healing is like putting a megaphone to your intuition so we can "hear" what we already know over our fears

3) Our body communicates with us all the time through energetics, emotions & the physical body; having "processing" practices can help us get in touch with our own energy to create more balance and harness our own power

4) The more in touch we are with our own energetics, the more powerful we are because we are not influenced by our fears, social conditioning, experiences, etc

5) It is NOT your full time job to heal, so if it starts to feel really overwhelming, take a break. It doesn't have to be so heavy all the time. Celina says it CAN and SHOULD involve tons of play, creativity & fun 

6) Pay attention to your practices you do for health/wellness- are you actively feeling benefits from them or just doing them to "check off a box"? If it's the latter- that means it's time to change things up!

7) So much of our neurological & immune functions live in our gut. It makes perfect sense that when emotions are ignored or our spirit needs healing, physical ailments (like digestive issues) might start to pop up

8) Habit stacking is a great way to add in helpful habits with little time

9) Energy/spiritual healing may not be everyone's cup of tea, but if it sounds interesting to you, it can be a really supportive addition to your current healing practices 

This week, Kylie and Meg explore the world of Ayurveda with Justine Lemos, PhD. She is here to guide you into manifesting your most Radiant Self; nutrition, self-care, relationships, beauty, intuition and bliss. The toolkit for that transformation includes understanding your Ayurvedic blueprint (mind-body type), Vedic Astrology, meditation, mantra, mudra, yoga & more. She loves to harness ancient wisdom-systems and make them applicable to our modern lives; igniting the special magic of a soul aligned with its true purpose.

You can connect with Justine on IG at @justinelemosphd !

TLDL action steps:

1. Ayurveda is an ancient system of science that encompasses so much more than the physical- it looks at the mind, body, spirit and teaches an entire way of living. The word Ayurveda actually means "life science" and originated from India. There's no way we could get down to a true understanding of the depth behind this ancient practice in the format of this podcast, but this episode can give you a good surface level of understanding.

2. There are 3 basic doshas (or "defects"- ways in which the body can become imbalanced) and each person has their own mix of doshas: Vata, Pitta & Kapha. These doshas are in everyone in varying amounts that are influenced by genetic makeup and what Justine refers to as "karmic makeup" which are one in the same to her.

3. You can get hints about what dosha you are predominantly by looking at your butt shape & size as well as your approach to sex

4. One of the best ways to learn more about Ayurveda is to pick up an Ayurvedic cook book. Although Ayurveda is much more than just what we eat, Justine says most Ayurvedic cookbooks are well written and do a good job of explaining the depth behind the science.

This week Meg & Kylie sat down with Functional Nutritionist Sarah Marlette, who focuses on circadian rhythm regulation in her work. She has her Master of Science in Human Nutrition and Functional Medicine. Her philosophy is all about nourishment - not deprivation; she calls it: realistic nutrition. She focuses on creating a flexible routine that allows her to enjoy life while still feeding her cells and nourishing her body, and does the same with each one of her clients. Tools, not rules

Sarah has a 21 circadian rhythm reset program to help balance and reset rhythms. This program is group based and led by Sarah. You can connect with Sarah on IG at @nourishthriveglow !

TLDL action steps:

1. Follow Dr Andrew Huberman @hubermanlab on IG for more info on circadian rhythms and their impact on health

2. Circadian rhythms are basically the bodies routines of functioning (i.e. digestion, hormone regulation, heart rate, etc); ideally these functions are on regular schedules or routines, but when those routines become disrupted, they can cause symptoms or even health problems

3. Common circadian disruptors are blue light (yes you scrolling on your phone at night), not enough exposure to sunlight and irratic meal patterns

4. Sarah's recommendations to regulate your circadian rhythms and improve a vast range of health issues (including digestive problems, sleep issues, anxiety or other mental health issues like ADHD- even muscle mass loss (sarcopenia)) include: a) getting morning sunlight (or daytime) exposure within 1 hour of waking up every day; b) delaying caffeine intake and c) limiting scrolling time before/while in bed

5. Heart rate variability can be a great marker for assessing your nervous system functioning as it is closely associated with circadian rhythm regulation

Kylie and Meg investigate anxiety with Jennifer Bronsnick, LCSW, CMHIMP (Certified Mental Health Integrative Medicine Practitioner), who is passionate about supporting women who are experiencing stress & anxiety, as well as relationship challenges.  She helps them to access their innate resilience, heal from burnout & anxiety, and uncover their passions so they can feel confident in their decide to stay in a relationship OR make a fresh start.  Learn more at www.jenniferbronsnick.com.  Follow IG @anxietyproofher, www.facebook.com/Jenniferbronsnickmsw

TLDL action steps:

1. There are so many factors that effect our mental health, including our relationships, which actually have the power to disrupt our nervous system.

2. Heart math is a tool we can use to regulate emotions and the nervous system.

3. Anxiety ultimately serves a purpose- to protect us. The first step in managing our anxiety is to get comfortable with it. It's our "safety survival system"

4. Pull out the "worry part", name it and talk back to it- this is a good tool for managing feelings of anxiety (even for adults!)

5. Get curious about your anxiety. When you feel anxious, ask yourself questions like, "how would going for a walk feel?" "what did I eat today?" "how would play feel?" -- let go of the "problem solving" and try to approach it with asking questions instead of the goal of "getting rid" of the feeling

6. Easy tools to start with for managing anxiety: (1) Get more magnesium and potassium either through food or even through baths; (2) Improve sleep quality & amount (3) Limit caffeine & alcohol consumption 

7. "You can't cure trauma with cognitive behavioral therapy- you have to access the body"- Jennifer. She suggests incorporating other tools into your journey such as EMDR and/or tapping with a trained practitioner

8. Typically, women tend to "fawn" or "freeze" in the face of anxiety due to the societal conditioning of being a "good girl"

This week we are chatting it up with Andrea Brognano, a Licensed Mental Health Clinician who specializes in women's mental health & stress management.  She has worked with people for over 10 years, helping them explore emotions and get to the root of anxious feelings and overwhelm. She is the owner & founder of Therapy Connection, an online group therapy practice. 

Connect with Andrea & her team online at www.therapyconnectiononline.com or on IG @andreabrognano or @therapy_connection. You can also purchase her journals and other helpful resources from her store here.

TLDL action steps:

1. Brain dumping can be a super helpful way to release stress, thoughts & emotions. 

2. Grounding exercises can be a very helpful way to manage overwhelm or overstimulation; bringing you back to the present moment (great for those who don't like meditating): hold an ice cube, go outside and touch the grass/ground/sand or using all 5 senses.

3. If you have been curious about therapy but aren't quite sure what's holding you back, ask yourself "why" and "what do you think going to therapy says about someone?" "who do you know that's in therapy and what do you think about them?"

This week, Kylie & Meg sit down with Ashley Hurst, who is a Registered Dietitian & Inflammatory Bowel Disease Specialist. She is also owner of Crohn's & Colitis Dietitians, a team of 4 Dietitians who are specialists in nutrition therapy for IBD and who also have IBD themselves. Together they help hundreds of patients with IBD find symptom relief, improve energy and find peace with food again. She also has an effective and trustworthy line of supplements to help those with Inflammatory Bowel Diseases.

You can connect with Ashley and her team on social @crohns_and_colitis_dietitian on IG, Crohns.and.colitis.nutrition on Facebook , IBD_Dietitians on Twitter or on LinkedIn. Or you can check out her website at www.crohnsandcolitisdietitians.com . 

TLDL action steps/takeaways:

1. Irritation is NOT inflammation. A person can be irritated (or experiencing symptoms) by certain foods or triggers but these may not necessarily mean they are causing inflammation. Similarly, a food or trigger can cause inflammation that a person might not necessarily be able to feel.

2. 1 in 4 IBD patients has an eating disorder; 80% of IBD patients have disordered eating patterns.

3. Eating PATTERNS make more of a difference for those with IBD vs including/omitting individual foods alone.

4. Research shows that, contrary to popular belief, fiber should NOT be restricted in the diet if you have IBD (of course this part takes a lot of personalization and should be decided between you and your dietitian, but fiber can be super helpful in helping IBD patients remain in remission)

5. Basic rules of an IBD diet: 1) high antioxidant diet (berries, leafy greens, smoothies, squash, fish, nut butters); 2) high fiber & 3) anti-inflammatory foods (curcumin, etc)

6. There is considerable research to suggest a gluten free trial period (at least) may be beneficial for IBD patients

On this week's episode of Curious Women, Meg & Kylie chat it up with Cancer Nutrition Expert & Integrate and Functional Dietitian, Dionne Detraz.

Dionne specializes in helping survivors build cancer recovery plans that support healing, optimize treatment, and reduce recurrence by using holistic anticancer nutrition in combination with integrative and functional medicine tools.

Dionne’s experience includes over 20 years working in health education, wellness, and nutrition. She’s worked in conventional medical settings, infusions clinics, an integrative medicine clinic, and for the last 6 years in private practice. Before starting her online business "The Rustic Dietitian" in 2016, she worked for several years at the University of California San Francisco Osher Center for Integrative Medicine, and she spent more than 10 years as an outpatient dietitian and health educator at Kaiser Permanente. Her education and experience includes a unique blend of western medical nutrition therapy with integrative and functional medicine.

You can connect with Dionne on her new website at www.groundandroot.com or on social at @groundandroot.nutrition !

TLDL takeaways from today's episode:

1. The majority of hormone-sensitive cancers are mostly influenced by the sex hormones: estrogen, progesterone & testosterone (uterine, ovarian, prostate, breast cancers, etc)

2. The connection between hormones & hormone-sensitive cancers is this: cells in these glands have a place for hormones to "land" (i.e. receptors), which means when hormones bind to that cell, the hormone tells the cell to grow (and therefore it can multiply into cancer). Cells in other parts of the body can also have "landing pads" for other hormones and substances (like Insulin and glucose).

3. Pillar I to managing/preventing hormone-sensitive cancers: Avoiding or reducing exposure to xenobiotics/endocrine disrupting chemicals (aka EDCs). You can do this by: (1) trading out plastic tupperware for glass; (2) trading out bleached products (toilet paper, menstrual pads and tampons, etc) for non-bleached products as much as possible and (3) choose less toxic personal care products (shampoos, deoderants, etc- check out Dionne's website for more posts on these!)

4. Pillar II: Improve the liver's ability to detox. You can do this by: (1) Reduce/limit alcohol consumption; (2) Eat cruciferous veggies, dark leafy greens, allium foods, citrus fruits & berries, walnuts, apples to help nourish the liver (3) Some herbal teas like milk thistle can help detox processes and (4) Good hydration! Adjusting meal times, adequate sleep & getting your sweat on are also great! (Check out the "organ clock" Dionne was referring to here!)

5. Pillar III: Support your gut's estrobolome. You can do this by eating a ton of fiber, probiotic-rich foods, mushrooms and polyphenols

6. Pillar IV: Include hormone-balancing foods like healthy fats, cruciferous veggies & phytoestrogens (organic, whole food-form).

7.vThere are alternative testing methods to see how your body is actually processing your hormones. One test that can do this is called the DUTCH test. You can do this test with a Naturopath or Functional MD or Dietitian (like Dionne!).

This week's episode is a MUST LISTEN TO episode for anyone out there with a uterus and a menstrual cycle! Kylie & Meg had an in depth chat with Functional Dietitian, Jillian Greaves and get the low-down on all things menstrual cycle, energy levels, symptoms & what's actually happening in there during the month. Ladies, it's the health class we never got!

Jillian is a Functional Dietitian and Women’s Health Specialist. She provides comprehensive nutrition and lifestyle counseling to women, with a special emphasis on PCOS, hormone balance, and digestive health. Jillian helps clients identify and address the root causes of their hormone and digestive symptoms naturally using advanced lab testing, personalized nutrition and supportive lifestyle therapies as the first line of intervention. Jillian runs a virtual private practice and is the creator of the Empowered PCOS Program. It's her mission to empower women to take back control of their health, reclaim their confidence, and experience life at its fullest potential.

To learn more about Jillian and to connect with her, check her out on IG @Jilliangreavesrd or learn how you can work with her directly on her website at https://jilliangreaves.com/ !

TLDL action steps:

1. There are FOUR phases of the menstrual cycle- menstruation, follicular, ovulation and luteal. Each phase typically comes with different energy levels, symptoms and diet & lifestyle changes that should be made to support the changes happening in your body

2. Menstrual cycle is considered to be the 5th vital sign for people with uteri & who are cycling.

3. Menses (or menstrual phase) can be thought of as a time for rest; we typically have lower energy levels during this time.

4. Cycling people with uteri (lol, uteri) tend to feel more energetic and creative during the follicular phase. This is a good time for higher intensity exercise,  eating regular & more well rounded meals and supporting healthy estrogen levels (i.e. cruciferous veggies, high fiber, high quality protein, etc)

5. Ovulation is typically when women are able to get pregnant (it's about a 6 day window). Uterus-having people typically experience higher libido during this time and higher energy levels. It's a good time to continue with food & exercise recommendations from the follicular phase.

5a. FAM (Fertility Awareness Method) is a pretty reliable method of birth control IF done correctly & efficiently

6. The luteal phase causes more inflammation in general, which explains why many of us feel bloated, moody and even less energy. RMR actually increases during this phase (aka we require more energy/might be hungrier during this time) and Insulin might not be used as well during this time (aka more prone to blood sugar fluctuations).

On this week's very special episode, the guest of honor is one of their very own: Meg Hagar! She is sitting down with Kylie for a deep dive on the topic of adult acne. Meg is a Functional Registered Dietitian, Licensed Esthetician & Acne Expert. She helps women heal their acne naturally without harmful medications or bandaid solutions.

Schedule a free Mini Assessment with Meg to get some personalized help narrowing down the root causes of your acne at: https://www.megthedietitian.com/contact. You can connect with Meg on IG and TikTok @acne.nutritionist. Her 1:1 Clear Skin Program is OPEN! In this program, clients get access to the most accurate & sensitive testing and a customized protocol based on the results of these tests, virtual visits with a licensed esthetician, access to monthly breathwork workshops and unlimited messaging support between sessions! It's a natural, full-support approach to "undoing" adult acne from the root. You can check out more about this program on her website at https://www.megthedietitian.com/clear-skin-program

TLDL; action steps for this episode:

1. What your acne looks like can be helpful for narrowing down the root cause. For example, deep/painful/cystic acne is likely an internal cause.

2. The tests at your doctor's office may not be enough to get to the bottom of why you have acne. They are a great starting point but we need testing that tells us what your body is actually DOING with things (hormones, bacteria, etc)- not just how MUCH is there. Meg uses GI MAP, DUTCH + micronutrient testing in her practice. 

3. Major starting points for figuring out root causes of adult acne are: hormones, gut, body's ability to detox.

4. A "healthy" diet is NOT the same as an acne healing or acne preventative diet! Meg's tips for following an acne healing diet are: A) Get 30g of fiber daily; B) Double your veggie intake; C) Drink Green Tea!