The Functional Nurse Practitioner

Today we are continuing the conversation on anxiety. In part one, we went in depth about what anxiety is and its prevalence in the world. We spoke about the different types of anxiety disorders. Last week, we got into the nitty gritty of causes, triggers of anxiety. In today's episode, we are getting beginning the conversation on the management of anxiety. Today’s episode was inspired by a statement from Melanie. Melanie wrote in to the show and said “I was told I have anxiety and my doctor send in a medication for me. I am not even sure what they sent in. There was no discussion as to how to manage this new diagnosis. I am very disappointed in the healthcare system. To give context, I am a nurse. I have been a nurse for over 25 years. I felt so disregarded. There is something wrong with our healthcare system if a chart message is how I hear about this diagnosis and there is no other alternative choices”. Melanie – thank you so much for sharing your story.

In this series we discuss:

Segment 1: Traditional Treatment Approaches and Limitations

Segment 2: Beyond Conventional Medicine

Segment 3: Mind-Body Connection

Segment 4: Nutrition and Anxiety

Segment 5: Herbal Remedies and Supplements

Segment 6: Mindfulness and Meditation

Segment 7: Movement and Exercise

Segment 8: Energy Healing and Alternative Therapies

 Segment 9: Holistic Lifestyle Changes

Do you live in Indiana? Schedule a Free Consultation on My Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://thefunctionalnursepractitioner.com/⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Level up your products: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.ewg.org/ewgverified⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠https://www.ncbi.nlm.nih.gov/books/NBK470361/⁠

⁠https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181683/

https://www.ncbi.nlm.nih.gov/books/NBK143206/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7786299/

https://pubmed.ncbi.nlm.nih.gov/24794100/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9794278/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

https://www.frontiersin.org/articles/10.3389/fphar.2014.00256/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871149/

Today we are continuing the discussion on anxiety. Today’s show was inspired by a question from Virginia. Virginia asked “Why do I have anxiety? For as long as I can remember, I always seemed anxious. Is this something that I am always going to have to live with?” Thank you Virginia for sharing what you are going through and for your question. This is going to be a fabulous show today my friends! If you missed part one, be sure to go back and listen to episode 47.

Today's outline:

Deep dive into the intricate relationship between genetics and anxiety disorders. We will discuss several specific genetic markers like COMT, GABRA2, DRD3, and HTR1A and how these genes impact enzyme activity, dopamine levels, and mood regulation. We will also explore the role of brain chemistry, personality traits like perfectionism, traumatic experiences, chronic stress, and their connections to anxiety disorders.

What can you expect later in the series?

We will get into causes, triggers of anxiety. We will get into managing and coping with anxiety. We will discuss strategies, the importance of self-care and lifestyle. We will get into the nitty gritty of therapy and treatment options and how to overcome stigma and move forward.

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Level up your products: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.ewg.org/ewgverified⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Juice & Toya: ⁠⁠⁠⁠⁠⁠https://youtube.com/@JuiceandToya⁠⁠⁠⁠⁠⁠

GrowwithJo: ⁠⁠⁠⁠⁠⁠https://youtube.com/@growwithjo⁠⁠⁠⁠⁠⁠

Robin Strom: ⁠⁠https://youtube.com/@rtsyoga?si=EVxHOwfb_7sg7cof⁠⁠

⁠https://pubmed.ncbi.nlm.nih.gov/28873274/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/32414727/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/33299402/⁠

⁠https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder⁠

https://www.medicalnewstoday.com/articles/323456

https://www.ncbi.nlm.nih.gov/books/NBK470361/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181683/

Today we are starting a new series on anxiety. Today’s show was inspired by a question from Charles. Charles asked “I never really had any issues with anxiety that I know of. Recently, I have been waking up in the middle of the night feeling off. My mind can’t calm down. My doctor prescribed an antidepressant but I read about the possible side effects so I chose not to take it. Is this what anxiety feels like?” Thank you Charlie for sharing what you are going through and for your question. This is going to be a fabulous show today my friends!

Today’s outline:

Segment 1: What is Anxiety? How prevalent is anxiety?

Segment 2: Types of Anxiety Disorders

What can you expect later in the series?

We will get into causes, triggers of anxiety. We will get into managing and coping with anxiety. We will discuss strategies, the importance of self-care and

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Level up your products: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.ewg.org/ewgverified⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Juice & Toya: ⁠⁠⁠⁠⁠https://youtube.com/@JuiceandToya⁠⁠⁠⁠⁠

GrowwithJo: ⁠⁠⁠⁠⁠https://youtube.com/@growwithjo⁠⁠⁠⁠⁠

Robin Strom: ⁠https://youtube.com/@rtsyoga?si=EVxHOwfb_7sg7cof⁠

https://pubmed.ncbi.nlm.nih.gov/28873274/

https://pubmed.ncbi.nlm.nih.gov/32414727/

https://pubmed.ncbi.nlm.nih.gov/33299402/

https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

Today is our final segment of the Fit Life series. In part one, we dove into the world of heart rate zone training, its significance in the realm of exercise. We spoke about genetic considerations with regards to exercise. We got into the importance of warming up and cooling down, and rounded out the episode with a discussion on finding one’s exercise style that truly resonates with your preferences and lifestyle. Last week, we got into the nitty gritty of cardiovascular exercises, strength training, interval and cross training, and exercises that focus on flexibility and balance - mind-body harmony.

This series:

Part I Holistic Approach to Fitness: Synergy of DNA, Zones, & Fitness Styles

Part II Whole-Body Fitness: Cardiovascular Vitality, Building Strength, Resilient Cross-Training, and Mind-Body Harmony  

Part III Tailored Fitness: Age, Environment, Routines, and Sustained Motivation

Today’s outline: 

Segment 10: Exercise at Home vs. Gym vs. Outdoors

Segment 11: Designing Your Exercise Routine

Segment 12: Staying Motivated and Overcoming Plateaus

Do you live in Indiana? Schedule a Free Consultation on My Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://thefunctionalnursepractitioner.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Level up your products: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.ewg.org/ewgverified⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Juice & Toya: ⁠⁠⁠⁠https://youtube.com/@JuiceandToya⁠⁠⁠⁠

GrowwithJo: ⁠⁠⁠⁠https://youtube.com/@growwithjo⁠⁠⁠⁠

Robin Strom: https://youtube.com/@rtsyoga?si=EVxHOwfb_7sg7cof

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/33256493/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31520895/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/32984942/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/34948854/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/30043270/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/30958514/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/32954902/⁠⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31443139/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/28251287/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/32323606/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31739509/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/35143330/⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/34768950/⁠⁠⁠⁠⁠

⁠⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31963899/⁠⁠⁠⁠

⁠⁠⁠⁠https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498140/⁠⁠⁠⁠

⁠⁠⁠⁠https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558287/full⁠⁠

⁠⁠https://www.frontiersin.org/articles/10.3389/fphys.2014.00033/full⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/23733655/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/31623096/

Today, we are going to discuss whole-body fitness. From cardio and strength training, to cross training and mind body harmony. This is going to be a fabulous conversation my friends. Today’s episode was inspired by a question from Deb. Deb wrote in and asked, “I don’t belong to a gym but heard that strength training is important. How can I do this at home with a limited budget”.

This series:

Part I Holistic Approach to Fitness: Synergy of DNA, Zones, & Fitness Styles

Part II Whole-Body Fitness: Cardiovascular Vitality, Building Strength, Resilient Cross-Training, and Mind-Body Harmony  

Part III Tailored Fitness: Age, Environment, Routines, and Sustained Motivation

Segment 5: Cardiovascular Exercises: Strengthening the Heart

Segment 6: Strength Training: Building a Strong Foundation

Segment 7: Cross-Training and Interval Training: Building Resiliency

Segment 8: Flexibility and Balance: Nurturing Mind-Body Connection

Do you live in Indiana? Schedule a Free Consultation on My Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://thefunctionalnursepractitioner.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Juice & Toya: ⁠⁠⁠https://youtube.com/@JuiceandToya⁠⁠⁠

GrowwithJo: ⁠⁠⁠https://youtube.com/@growwithjo⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/33256493/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31520895/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/32984942/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/34948854/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/30043270/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/30958514/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/32954902/⁠⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31443139/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/28251287/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/32323606/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31739509/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/35143330/⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/34768950/⁠⁠⁠⁠

⁠⁠⁠https://pubmed.ncbi.nlm.nih.gov/31963899/⁠⁠⁠

⁠⁠⁠https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498140/⁠⁠⁠

⁠⁠⁠https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558287/full⁠

⁠https://www.frontiersin.org/articles/10.3389/fphys.2014.00033/full⁠

⁠https://pubmed.ncbi.nlm.nih.gov/23733655/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/31623096/

Today, we're diving into the fascinating world of heart rate zone training and its significance for optimizing your workouts. Have you ever wondered why training within specific heart rate ranges matters so much? Well, today we'll unravel the importance of understanding your heart rate zones and how they can revolutionize your exercise routine. From the science behind calculating your maximum heart rate to the five distinct zones that guide your training intensity, we'll break down the essentials of heart rate zone training. But that's not all – we'll also explore the impact of genetics on your exercise performance, uncovering how your DNA influences everything from endurance to muscle recovery. Plus, we'll delve into the often overlooked aspects of warming up and cooling down, shedding light on their role in injury prevention, muscle recovery, and mental preparation. And as we journey through this episode, we'll guide you in finding your exercise style – a personalized approach that blends your preferences, physical needs, and lifestyle to create a sustainable and enjoyable fitness regimen. So, whether you're a fitness enthusiast, a curious learner, or someone looking to optimize their workout routine, join us as we embark on this informative and empowering exploration of heart rate zone training and the keys to unlocking your fitness potential. This is part one in a three part series. Be sure you are subscribed and hit the notification bell!

Segment 1: Heart rate zone training: Efficiency and Effectiveness – Heart Rate Zone Training

Segment 2: Genetic Considerations. Are we working against our DNA?

Segment 3: The Importance of a Warm-up and Cool-down

Segment 4: Finding Your Exercise Style. Trying different activities to discover what you enjoy.

Do you live in Indiana? Schedule a Free Consultation on My Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://thefunctionalnursepractitioner.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Juice & Toya: ⁠⁠https://youtube.com/@JuiceandToya⁠⁠

GrowwithJo: ⁠⁠https://youtube.com/@growwithjo⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/33256493/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/31520895/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/32984942/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/34948854/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/30043270/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/30958514/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/32954902/⁠⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/31443139/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/28251287/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/32323606/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/31739509/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/35143330/⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/34768950/⁠⁠⁠

⁠⁠https://pubmed.ncbi.nlm.nih.gov/31963899/⁠⁠

⁠⁠https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498140/⁠⁠

⁠⁠https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558287/full

https://www.frontiersin.org/articles/10.3389/fphys.2014.00033/full

https://pubmed.ncbi.nlm.nih.gov/23733655/

https://pubmed.ncbi.nlm.nih.gov/31623096/

Today is part three of our series talking all about exercise.  In part one, we went in depth about the vital role of exercise for our well-being, we dove into its impact on our body's cellular functions, metabolism, immune system, mental health, and cognition. We spoke about how exercise can manage chronic conditions and enhance longevity. Last week, we began the discussion about exercise timing, diving into morning and afternoon exercise. Is there an optimal time and what should we consider. If you missed either of these episodes, I highly suggest pausing this show and going back and listening to #'s 41 and 42. Next week we will get into types of exercises!

Today we discuss:

Segment 3: Evening Exercise: Unwinding and Relaxing

·       Potential impacts of evening exercise on sleep quality.

·       Evening workout options that help reduce stress and promote relaxation.

·       The importance of winding down after evening exercise for better sleep.

Segment 4: Tailoring Exercise to Personal Rhythms

·       Identifying your unique optimal exercise time based on personal energy patterns.

·       Adapting exercise routines to individual schedules.

·       The importance of consistency in developing a successful exercise habit.

Do you live in Indiana? Schedule a Free Consultation on My Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://thefunctionalnursepractitioner.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Juice & Toya: ⁠https://youtube.com/@JuiceandToya⁠

GrowwithJo: ⁠https://youtube.com/@growwithjo⁠

⁠https://pubmed.ncbi.nlm.nih.gov/33256493/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/31520895/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/32984942/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/34948854/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/30043270/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/30958514/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/32954902/⁠⁠

⁠https://pubmed.ncbi.nlm.nih.gov/31443139/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/28251287/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/32323606/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/31739509/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/35143330/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/34768950/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/22818936/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/32208989/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/32483463/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/34204228/⁠

⁠https://pubmed.ncbi.nlm.nih.gov/31963899/⁠

⁠https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498140/⁠

⁠https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558287/full

Today is part two of our series talking all about exercise.  Last week, we went in depth about the vital role of exercise for our well-being, we dove into its impact on our body's cellular functions, metabolism, immune system, mental health, and cognition. We spoke about how exercise can manage chronic conditions and enhance longevity.  If you missed part one of this series, episode 41, I highly suggest you pause this show, and listen to that first.

While recording this episode, it became apparent that it was going to be a long episode. Because of this, segment 3 and 4 will be discussed next week. Friends, this was already a longer episode and I am not here to overwhelm.

Today we discuss:

·       The benefits of morning exercise, including enhanced focus and mood.

·       Morning workout routines, such as yoga, cardio, and stretching.

·       Strategies for overcoming morning exercise barriers.

Segment 2: Afternoon Exercise: Fueling Your Afternoons

·       The role of cortisol and natural energy patterns in the afternoon.

·       Exercise options suitable for lunch breaks or mid-afternoon energy slumps.

·       Tips for balancing work or school commitments with afternoon workouts.

Segment 3: Evening Exercise: Unwinding and Relaxing

·       Potential impacts of evening exercise on sleep quality.

·       Evening workout options that help reduce stress and promote relaxation.

·       The importance of winding down after evening exercise for better sleep.

Segment 4: Tailoring Exercise to Personal Rhythms

·       Identifying your unique optimal exercise time based on personal energy patterns.

·       Adapting exercise routines to individual schedules.

·       The importance of consistency in developing a successful exercise habit.

Do you live in Indiana? Schedule a Free Consultation on My Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://thefunctionalnursepractitioner.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

** Follow me on Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/thefunctionalnursepractitioner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Favorite Exercise YouTube Channels:

Juice & Toya: https://youtube.com/@JuiceandToya

GrowwithJo: https://youtube.com/@growwithjo

https://pubmed.ncbi.nlm.nih.gov/33256493/

https://pubmed.ncbi.nlm.nih.gov/31520895/

https://pubmed.ncbi.nlm.nih.gov/32984942/

https://pubmed.ncbi.nlm.nih.gov/34948854/

https://pubmed.ncbi.nlm.nih.gov/30043270/

https://pubmed.ncbi.nlm.nih.gov/30958514/

https://pubmed.ncbi.nlm.nih.gov/32954902/

https://pubmed.ncbi.nlm.nih.gov/31443139/

https://pubmed.ncbi.nlm.nih.gov/28251287/

https://pubmed.ncbi.nlm.nih.gov/32323606/

https://pubmed.ncbi.nlm.nih.gov/31739509/

https://pubmed.ncbi.nlm.nih.gov/35143330/

https://pubmed.ncbi.nlm.nih.gov/34768950/

https://pubmed.ncbi.nlm.nih.gov/22818936/

https://pubmed.ncbi.nlm.nih.gov/32208989/

https://pubmed.ncbi.nlm.nih.gov/32483463/

https://pubmed.ncbi.nlm.nih.gov/34204228/

https://pubmed.ncbi.nlm.nih.gov/31963899/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498140/

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558287/full

Today we are continuing our series on fat.  We began the series talking about body fat.  We dove deep into white fat and brown fat.  Last week, we went in depth on omega 3 and omega 6 fatty acids.  Fatty acids are essential components of cell membranes.  They are crucial for cellular structure and function, influencing membrane fluidity.  Fatty acids also serve as a major source of energy for our bodies.  We are going to get into the nitty gritty of dietary fats and delve into the controversial topic of oils – in particular – seed oils. 

Segment 1: The role of fats in Nutrition

·       The importance of fats in our diet

·       The role of energy production, nutrient absorption, and hormone synthesis

·       Common misconceptions about fat and their association with weight gain

Segment 2: Unveiling Seed Oils

·       What are seed oils?  Where do they come from?

·       The prevalence of seed oils in our modern diet

·       Processing seed oils

Segment 3: The Composition of Seed Oils

·       Seed oils and their fatty acid profile

·       Impact of seed oils with omega 6 to omega 3 ratio

·       Examine potential imbalances caused by excessive consumption of seed oils

Segment 4: Alternative Choice: Navigating Healthy Oils

·       What are healthy oils?

·       Beneficial fatty acid profiles

·       Practical tips on incorporating these oils into a balanced diet

Segment 5: Inflammation and Lifestyle Factors

·       The role of lifestyle in inflammation, beyond oil consumption

·       The importance of overall diet, exercise, stress management and sleep

·       The need for a holistic approach to managing inflammation

Segment 6: Making Informed Choices

·       Reading labels and identifying hidden oils

·       Cooking and meal prep tips to minimize seed oil consumption

·       The need for personalized care

Just a quick disclaimer that this podcast is meant for educational purposes only and is not meant to diagnose or be a substitute for medical advice from your practitioner. Never disregard professional medical advice or delay seeking care because of anything you heard on the podcast or on my website.

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