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Return guest Amanda Montalvo from @hormonehealongrd joins us once again to share even more information about minerals, a follow-up from episode #182. This time, the stars of the show are cooper and iron. Amanda shares her story of having a copper IUD after being on birth control pills for quite a while. She discussed how her adrenals were shot, Vit A was lacking and copper was in excess causing estrogen to build up. She explains all the nuances of how minerals must be in sync with each other for us to reap the benefits and she addresses the role stress plays in nutrient deficiencies. Amanda deep dives into the hows and whys as only an expert can.  Amanda explains symptoms of copper highs and lows- which are often the same and make look like, symptoms such as mental/emotional struggles, poor detox, acne, high estrogen/PMS symptoms, and even manic episodes. She gives real-world suggestions of how to get and stay "in balance".

• Mineral issues are a sign of stress and sparkplugs for energy.
• Hair Mineral Test- have ratios to show imbalances, Thyroid Example
• Minerals can be a big root cause in many health issues
• Mag burn rate is how much mag your body is using (shows current stress)
• Blood labs vs other testing options
• Cooper- needs to be in sync with zinc 15:1, often people overuse zinc-especially lately and throws this balance off
• Importance of copper- helps mag make ATP = ENERGY
• Excessive amounts can build up in wrong places, not be utilized appropriately
• Without Vit A, copper is useless-can not be converted. Vit A competes with Vit D (over supplementing causes Vit A decrease)
• Good sources of copper in whole foods with synergistic nutrients- best to get minerals in natural form
• Conventional, functional, and biochemistry iron- differences
• Copper and Vit A keep iron in motion/recycling system
• Labs should show more of the "whole picture" and must be compared to symptoms
• Responsible supplementation

About Guest:

Amanda Montalvo is a women’s health dietitian that helps women get to the root cause of hormone imbalances and have healthy menstrual cycles. Amanda started off her education in nutrition with the traditional route, but after dealing with her own health problems after getting off hormonal birth control she quickly realized the value of functional medicine. After healing her acne, balancing her hormones, and learning the value of her menstrual cycle, Amanda found her purpose—to help women create a body in balance and not settle for anything less. 

How to find Amanda & Mastering Your Minerals

https://www.hormonehealingrd.com/ 

https://hormonehealingrd.ck.page/c3bd7870f2

https://www.instagram.com/hormonehealingrd

Podcast: Are you menstrual?

How to find Christa & The Less Stressed Life:

https://www.christabiegler.com/

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This week on the Less Stressed Life Podcast,  I talked to Gianna De La Torre of Wildling Beauty about the ritual of Gua Sha. This ancient practice predates acupuncture and is a traditional piece of Chinese medicine. Gianna discusses the many ways in which Gua Sha can facilitate better health and specifically dives into the beauty benefits so many are after. This age old practice can be intertwined into our everyday routines for impressive results and feelings of wellbeing.

Key Takeaways:

• Gianna's personal story as to how she got into Gua Sha via yoga and traveling to India.
• What is Gua sha? Translation: "Scraping sand" clears stagnation, increases microcirculation in the tissues, oxygenating tissues, encouraging blood flow and lymph movement. 
• Many uses for Gua Sha- anything from treating fevers to enhancing natural beauty
• A Gua Sha Tool: a Gua Sha tool will typically be a thin piece to apply to the skin- stone, horn, disk like. Think spoon like or Tiger Balm Lid
• Material matters. Different stones can give different results and craftmanship can be vary from one to another.
• How does Gua Sha work for beauty

Guest shared some helpful tips on:

• Gua Sha can be deeply calming. Choose to do Gua Sha in a relaxing place and time
• How does someone get started? on website there are tutorials, also on IG, YouTube
• Most important technique tips
• How often to use Gua Sha

About Guest:

Gianna De La Torre is an acupuncturist, intuitive healer and co-founder of Wildling, a self-loving beauty collective embracing the ritual of Gua Sha. She found her passion for alternative medicine in India where she was mentored by an Ayurvedic doctor and then went on to explore acupuncture and herbal medicine.

“For as long as I can remember, I have had an insatiable curiosity about human health. I want to know all the tricks that genuinely make people feel better. My understanding of the body began in childhood — I’m the daughter of a gastroenterologist and the granddaughter of an osteopath. I had no shortage of stethoscopes."

Later on, I found my passion for alternative medicine in India where I was mentored by an Ayurvedic doctor. I obtained a master’s degree in acupuncture and herbology because it resonates with my energetic understanding of the body. My degrees are not my most prized credentials. I award more merit to my willingness to step outside of the box in my personal and professional healing work.

My Intuitive Acupuncture practice was born because I wanted to combine modalities that were extremely effective in my own healing journey. In my darkest moments, these healing practices gave my grief a purpose and they changed my life. For the next ten years, I embarked on a journey studying alternative healing methods that brought me back to life. Now it’s my turn to pay it forward. My mission to help people heal.”

Mentioned on this episode: 

Wildling 21 day Gua Sha challenge 

Where to find Guest:

wildling.com

TikToc, IG and You Tube: wildling_beauty

Discount code: Lessstressed

Where to find Christa:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/

 Learn.Grow.Share. Join The Less Stressed Life Podcast Whole Health Facebook Group at learngrowsharecircle.com

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INTRO:

You've got to "GO" but can't! Nearly everyone experiences constipation at some point in their lives, with a recent survey showing that about 16 percent of Americans and a third of those older than 60 suffer from chronic constipation. It’s the reason for millions of clinic visits each year and nearly just as many ER encounters. The number of people admitted to the hospital primarily for constipation has more than doubled since 1997.  Furthermore,  an astonishing 3 out of 5 people who suffer from constipation admit, they have never mentioned it to their Provider! On this episode, I will addresses constipation root causes and some suggestions to help promote regularity.

KEY TAKEAWAYS:

• Bowel movements are a pillar of detoxification
• Without regular bowel movements you can experience a lot of discomfort, brain fog, fatigue, other issues. 
• Constipation feels terrible: bloating, feeling full or distended after eating or even all the time, brain fog, fatigue, straining to go to the bathroom, trouble fully emptying or having complete BM's,  going less than 3 times a week, passing hard stone like or lumpy stools, in extreme cases, some even feel as though there's a blockage.
• There's many different causes of constipation:  diet, genetic predisposition, colonic motility, and absorption, as well as behavioral, biological, and pharmaceutical factors. Low fiber dietary intake, inadequate water intake, sedentary lifestyle, irritable bowel syndrome (IBS), failure to respond to urge to defecate, and slow transit can also contribute.
• An unbalanced microbiome can also contribute to constipation
• Important to look for root causes to address fully and prevent further issues

THIS WEEK, I SHARED HELPFUL TIPS ON:

• Recommendations to improve constipation and promote regular BM's
• Hydration, fiber, movement
• Lifestyle tips and support for ongoing regularity
• Finding a practitioner to help navigate your health concerns

MENTIONED IN THIS EPISODE:

https://pubmed.ncbi.nlm.nih.gov/2910654/#:~:text=These%20surveys%20have%20estimated%20that,all%20other%20chronic%20digestive%20conditions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976340/#:~:text=Overall%2C%20the%20average%20prevalence%20of,life%2C%20and%20healthcare%20resource%20consumption.

WHERE TO FIND CHRISTA AND THE LESS STRESSED LIFE TEAM:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Book a Call!

https://www.christabiegler.com/workwithme?

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/

On IG:

@anti.inflammatory.nutritionist

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INTRO:

Candida is a major gut health hot topic - On a recent IG post Christa did, the topic got enough attention for us at Less Stressed Life to take the plunge and give more detail and address your burning candida questions.  

According to the American Thoracic Society, “Candida is the single most important cause of fungal infections worldwide and The CDC recognizes, "Vaginal candidiasis is common. In the United States, it is the second most common type of vaginal infection after bacterial vaginal infections. An estimated 1.4 million outpatient visits for vaginal candidiasis occur annually in the United States." "Over 75% of women will get a yeast infection in their life and many of those will have reoccurring infections”

KEY TAKEAWAYS:

• Candida is a type of fungus a common part of the normal flora in the digestive tract, but when the immune system is weakened for one reason or another, Candida has the opportunity to grow out of control and wreak havoc on almost all aspects of your body. 
• Candida overgrowth can cause a variety of adverse symptoms.  Some you may be familiar with such as: Diarrhea, constipation, gas, fatigue, skin rashes, muscle and joint pain, allergies, yeast infections, thrush/white coated tongue, jock itch
• Testing can be a challenge, important to assess symptoms as well
• Easy to reinfect⠀⠀⠀⠀⠀⠀⠀
• Must address root cause-Chronic stress and inflammation, Low stomach acid, overuse of antibiotics killing off good GI flora, diet, H Pylori and other organisms that may house fungus.
• Mold Candida connection
• Targeted protocol necessary for treatment to avoid relapse

⠀⠀⠀⠀⠀⠀⠀⠀⠀

GUEST SHARED HELPFUL TIPS:

• Identifying root causes for candida overgrowth
• Treatment- old school vs new school approaches
• How a patient feels 
• Importance of a balanced microbiome

MENTIONED IN THIS EPISODE:

 Statistics | Invasive Candidiasis | Candidiasis | Types of Diseases | Fungal Diseases | CDC

https://www.thoracic.org/patients/patient-resources/resources/candidemia.pdf

WHERE TO FIND CHRISTA AND THE LESS STRESSED LIFE TEAM:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/

On IG:

@anti.inflammatory.nutritionist

Shop our Favorites

christabiegler.com/shop

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In this week's episode of the Less Stressed Life Podcast, Christa talks with return guest, Robyn Johnson. RD about all things acne. Robyn shares her personal story of how she got started working with clients battling acne and what she uses as treatment options and protocols. She stresses the importance of finding root causes and identifying the type of acne one may have. They talk about all that's changed in the acne space and what we need to know to best help ourselves or clients.

KEY TAKEAWAYS:

• Types of acne, categorized by root cause
• Finding the root cause and identifying your type of acne
• Medications/Options to treat acne
• Topicals include medications like anti-inflammatory medications like benzoyl peroxide, good skin barrier support, topical antibiotics, salicylic acid
• Using Birth Control to treat acne
• Tools available to help/the right kind of support
• Foods to support & foods to avoid
• The Thyroid acne connection
• Natural solutions to treat acne

Robyn Johnson is a Functional Medicine Dietitian Nutritionist. Her passion for using food and lifestyle as medicine found her after a personal battle and triumph with psoriasis. She specializes in helping women optimize their health & hormones by finding the root cause of their symptoms. Robyn runs a virtual private practice and is the co-creator of Her Hormones Academy, an online program for women who want to improve their health and hormones with food and lifestyle. Robyn believes healthcare should be individualized and that starts with each person understanding how their body works and what their body needs to truly thrive!

MENTIONED IN THIS EPISODE:

Robyn’s Mineral Mocktail:

https://www.nutritionbyrobyn.com/instagram

WHERE YOU CAN FIND ROBYN JOHNSON:

• WEBSITE: nutritionbyrobyn.com
• IG:@nutritionbyrobyn @theclearskinlab

Where you can find Christa:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/

On IG:

@anti.inflammatory.nutritionist

Shop our Favorites

christabiegler.com/shop

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In this week's episode of the Less Stressed Life Podcast, Christa had the unique opportunity to talk with a past client turned Associate Practitioner. Becky Santiago, RN joins the show to discuss her personal journey as a Less Stressed Life client. She gives a real-world account of what the healing process looked and felt like.  She discusses the struggles of dealing with skin issues, fatigue, and food sensitivities. She shares the details of her personal plan and results. She gives a raw and unfiltered look into what so many clients experience before getting help. Becky talks about being out of her comfort zone and what surprises her the most. She explains how she seamlessly transitioned into the role of Associate Practitioner and even gave some tips for others starting to navigate their healing journey.

KEY TAKEAWAYS:

• Being an advocate for yourself and your health
• What else can I do? What are my resources?
• Importance of positive mindset despite challenges and frustrations
• Finding a good provider- how are some different than others
• "Test don't guess!" mentality
• Different types of testing- MRT/Leap, GI Map, Micronutrient, DUTCH 
• Healing is a process- not always a linear 
• Getting out of your comfort zone

Becky Santiago, RN is an Associate Practitioner and our Podcast Operations Manager at Less Stressed Life. Having worked as a Registered Nurse over the past nine years, Becky has experience in the hospital and school settings as well as educating others as a nurse consultant.  She has a gift of bringing calm and balance to any situation and is at her best when helping others. Becky looks forward to coaching clients to better health and understanding, allowing them to truly thrive.

Prior to her nursing career, Becky worked in the pharmaceutical and medical device industry with several fortune 500 companies. She also spent time traveling the country as a consultant working with colleges and universities. Becky graduated from Florida State University with dual degrees and honors. She is an active volunteer in her community, an avid sports fan, loves the beach, a good book or podcast, and great food.

Through her own journey as a Less Stressed Life Nutrition client, Becky has experienced results firsthand. Additionally, she has the professional knowledge to see the best of both Eastern and Western medicine. Becky is thrilled to join the team and help clients navigate the process to get the results they need to live their best life. She will use her experience to focus on serving pediatric and skin clients at Less Stressed Life Nutrition.

MENTIONED IN THIS EPISODE:

• Christa Biegler Gut Guide
• Multiple Symptom Questionnaire

WHERE YOU CAN FIND BECKY SANTIAGO:

Becky is an Associate Practitioner at The Less Stressed Life and accepting New Clients Now!

https://www.christabiegler.com/

Where you can find Christa:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/

Shop our Favorites

christabiegler.com/shop

Send us a text

In today's episode of the Less Stressed Life Podcast, we take a deep dive into all things Migraine with expert Dr. Adam Harcourt. He explains the differences in migraines and headaches, categories, and even locations and treatment options for those suffering from migraines. Dr. Harcourt explains in great detail some of the nuances in presentation and even frustrations he hears from his migraine patients.  

KEY TAKEAWAYS:

• Family history - genetic component
• Migraine or Headache? 
• Types of migraines 
• Migraine with aura
• How migraine starts & builds up?
• Inflammatory mediator cascade turns up the "volume" on head pain
• Give up the "Big 4"

DR. ADAM SHARED SOME HELPFUL TIPS ON:

• Treatment options -- right therapy, right amount, right duration. 
• Stress relieve always a treatment component 
• Traumatic Brain Injury & Migraine
• Nutrition and Minerals with Migraine
•  Supplements- very dose-dependent and important to get it right. Ginger as a natural abortive (NOT PREVENTATIVE).
• Case Studies- Migraine and TBI, TBI and gut permeability, atmospheric pressure triggers, concussion

ABOUT GUEST:

Dr. Adam Harcourt, DC, DACNB is the owner of Imagine X Functional Neurology, a Fellow of the American College of Functional Neurology (FACFN), Fellow of the American Board of Vestibular Rehabilitation (FABVR), Diplomate of the American Chiropractic Neurology Board (DACNB), and a 4th generation Doctor of Chiropractic. Dr. Harcourt is also an Associate Professor of Clinical Neurology at Carrick Institute for Graduate Studies, where he travels both domestically and internationally instructing doctors from around the world.

Dr. Harcourt has created a 150-hour post-doctoral program, also titled ‘Mastering Migraine’, with which he instructs doctors from all different backgrounds from around the world. Dr. Harcourt is also dedicated to giving back and has served on the Board of Directors at Jodi House Brain Injury Support Center in Santa Barbara, CA for many years, and was Board President from 2017-2018.

Dr. Harcourt has presented multiple abstracts on Migraine, Concussion, Dysautonomia and Multiple Sclerosis at research symposiums over the past several years. 

MENTIONED IN THIS EPISODE:

• Mastering Migraine: Finally Understand Migraine, How to Correct its 4 Main Factors and Take Your Like Back!
• Carrick Institute

WHERE YOU CAN FIND DR. HARCOURT:

https://ixneuro.com/



Where you can find Christa:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/


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In this week's episode of the Less Stressed Life Podcast, I'm joined by Jennifer Fugo, MS, LDN, CNS to talk about the connection between skin rashes and parasites. Jen and I aim to normalize the topic and discuss the research as well as what we see regularly in practice and discuss all things from pinworm to hookworm to eczema, hives, and even how to address concerns with your practitioner. We also tackle parasite skin connection data and prevalence so you are no longer in the dark.

Key Takeaways:

• Parasitic infections and skin rashes
• Types of parasites
• Prevalence of parasites according to CDC
• What should someone ask their Dr.?
• Considerations for diagnosis and treatment

Research Mentioned in this episode:

• CDC Pinworm Prevalence 
• PREVALENCE OF INTESTINAL PARASITES AMONG INDIVIDUALS WITH ALLERGIC SKIN DISEASES 
• Sanders JW, Goraleski KA. The Hookworm Blues: We Still Got 'em. Am J Trop Med Hyg. 2017;97(5):1277-1279. doi:10.4269/ajtmh.17-0683 
• Relationship between Serum IgE and Intestinal Parasites M Jalalian
• Varga M, Dumitraşcu D, Piloff L, Chioreanu E. Skin manifestations in parasite infection. Roum Arch Microbiol Immunol. 2001 Oct-Dec;60(4):359-69. PMID: 1256167
• https://www.npr.org/sections/goatsandsoda/2017/09/12/550387650/the-u-s-thought-it-was-rid-of-hookworm-wrong
• https://www.cbc.ca/news/canada/edmonton/parasite-tapeworm-alberta-alveolar-echinococcosis-1.6069818
• Chronic spontaneous urticaria and internal parasites--a systematic review

Jennifer Fugo, MS, LDN, CNS is a clinical nutritionist empowering adults who have been failed by conventional medicine to beat chronic skin and unending gut challenges. She has experience working with conditions such as eczema, psoriasis, rosacea, dandruff + hives.

Jennifer founded her own line of skincare + supplements available at www.QuellShop.com specifically for people struggling with these chronic skin issues.

She holds a Master’s degree in Human Nutrition from the University of Bridgeport and is a Licensed Dietitian-Nutritionist and Certified Nutrition Specialist. Her work has been featured on Dr. Oz, Reuters, Yahoo!, CNN, and many podcasts and summits. Jennifer is a faculty member of the LearnSkin platform, an Amazon best-selling author, and the host of the Healthy Skin Show.

Where you can find Jennifer:

 Jennifer Fugo, CNS - Clinical Nutritionist, Chronic Gut & Skin Rash Expert

Where you can find Christa:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/


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On this week's episode of the Less Stressed Life Podcast, Christa is joined by Lyndsay Morris who shares her unique and inspiring story of how she went from being a classroom teacher to the school counselor to teaching life and wellness skills around the world to educators and families. "I want to be someone's miracle," she says.  Lyndsay dives into her personal journey as to how Covid totally changed her life in 2020. Lyndsay suffered physically and emotionally from Covid long haulers and completely shifted her business to an online platform when schools everywhere were in need of her wellness program last year.  Her amazing outlook and the courageous story will impact so many! A must-listen for all teachers, educators, and parents. 

Key Takeaways:

• Parents want kids to be "happy" but schools don't often know how to teach this
• Importance of learning to surrender, not having control over everything
• "Feather, Feather, Rock, Truck!"
• Importance of a "Team" and "letting people support you"
• Connection Revolution coming- what the future holds and hybrid platforms
• Angels Among Us, "Ordinary people have the power to do extraordinary things!"
• Permission to pause and focus on happy
• 5 Simple Practices to Happiness 
  
  

Mentioned in this episode:

• Workplace Wellness Academy- Staff wellness, 20 strategies for Teachers
• Resilient Schools Academy- How to teach to children/students Regulate, reflect, connect
• Toolkits- Generation Wellness App, Family wellness toolkit, Check in with schools
• Shawn Anchor 5 Happiness Habits (research from Harvard)

About Guest:

Lyndsay Morris, M.ED, RYT-200, is a recovering Type A/perfectionist who learned the hard way about burnout and not prioritizing self-care. She shares this powerful lesson through training and online courses about simple wellness practices that can be easily implemented into classrooms, companies, and communities around the world.

She is the creator of the first wellbeing app for schools, sold 5,000+ online courses while sick during a pandemic, and now helps purpose-driven entrepreneurs create their own online courses. Lyndsay is a multi-passionate edupreneur who believes that every human being has a gift to share with the world. However, in order to share that gift long-term, we must first gift ourselves grace, love, and permission to pause.

Where you can find Lyndsay:

Generationwellness.com 

Generationbusiness.co 

Where you can find Christa:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/

Shop our Favorites

christabiegler.com/shop

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In this week's episode of The Less Stressed Life Podcast, Christa chats with Kristin Dovbniak with the Healthy Balanced Mama on how we can make food work well for us through easier everyday cooking Ideas for busy moms.

Kristin shares her personal story of Blackbelt training, Italy adventures, to Chef and now Mom, and why she is so interested in nutrition and simplifying things for busy moms. She gives numerous tips to making meal prep work for individual families in a stress-free way. She even shares a few of her most loved recipes. 

KEY TAKEAWAYS:

• Generations ahead strongly influence how we view food- diet culture
• Nourish your body - You can love food and eat in a way that will nourish your body. Balance is key and every one is unique in their needs.
• How to Meal Plan/Prep in a way that works for you and encourages a healthy relationship with food. "Balance doesn't have to be hard!"
• "Find the joy in eating"- Work through the reactions, not avoidance forever
• Flexible Meal Prep- what is it, strategies to easily implement
• Plan for 3-5 days, the entire week can be super overwhelming
• Use "Family Favorites" list so you don't have to reinvent the wheel
• Have a "Want to Try" list/Pinterest Board
• Slow cooker/InstaPot for busy evenings
• Choose recipes with similar ingredients to prep ahead
• Examples of meals, subbing out proteins, diversity in what we eat, sheet pan recipes
• Moms in "Survival Mode"- You can't help others when you are not good. Take care of yourself so you can show up for others"

MENTIONED IN THIS EPISODE:

• Finish: Give Yourself the Gift of Done book by Jon Acuff

Kristin Dovbniak is a certified holistic health coach, intuitive eating counselor, and trained chef. Her passion is to help women uncomplicate eating and stress less about food to bring joy back into eating again! She serves women worldwide through her podcast, The Healthy Balanced Mama Podcast, and her online courses by integrating intuition and intention for a less-stressed, healthier, and more joyful relationship with food. She lives on an island off the coast of New England with her two sweet and spunky sous chefs, Sage and Wren, where you can usually find her in the kitchen.

WHERE YOU CAN FIND KRIS:

To learn more, follow her on Instagram @healthymamakris or on her blog and website www.healthymamakris.com where she shares tips on balanced eating, flexible meal planning, simplified food prep, and confident cooking.

WHERE YOU CAN FIND CHRISTA:

Personalized functional medicine with Christa Biegler:

http://www.lessstressednutrition.com

Less Stressed Life Podcast:

http://www.lessstressedlife.com

Less Stressed Life Facebook Page:

https://www.fb.me/christabieglerrd/