The Case:  

• Justine is 44 and dealing with sudden abdominal weight gain.
• She is also experiencing brain fog which is causing her stress. Her PMS is getting worse and she just doesn’t feel like herself.
• She saw her gynecologist who suggested birth control and antidepressants. 

Medications are often the solution offered by traditional medicine but Justine wasn’t interested in going directly down that path. So, she came to me. I noted that she was still getting her regular cycle but suspected that the hormonal changes of perimenopause might be at play here. The Journey to Hormone Balance 

My first step in helping Justine manage her changing hormones was to explore the connection between her symptoms and her hormonal changes. I reached out to Emily Sadri who is an expert in Hormone Replacement Therapy (HRT) and achieving hormonal harmony. You may remember Emily from past episodes, including  141 on Semiglutide (like Ozempic) and Weight Loss and  107 on Birth Control Use with Thyroid Issues. The Fundamentals: Understanding Perimenopause and Menopause 

Despite the fact that half the population goes through menopause, there’s very little information available (and as Emily pointed out, this really should be something taught in school). So, let's lay the foundation with a basic understanding of hormones. Emily does a great job of explaining this in the episode. She shed light on the lifespan of hormones, highlighting that girls typically begin menstruating around the age of 11, which signifies a culmination of a year-long process where the brain and ovaries coordinate to initiate this significant change. Intriguingly, she drew parallels between menopause and puberty, suggesting that they are two sides of the same hormonal coin.

Emily went on to discuss a fascinating aspect of hormonal decline, indicating that there's approximately a 10-year period before menopause when significant hormonal changes occur. She mentioned that the average age of menopause in the United States has been decreasing, from 51 to possibly 49, although precise data can be challenging to obtain due to various factors like contraceptive methods and hysterectomies. She stressed the unpredictability of when an individual might stop menstruating, emphasizing the importance of tuning into one's body and being attentive to subtle changes. Furthermore, she pointed out the availability of straightforward methods to test estrogen and progesterone levels, which can provide valuable insights into hormonal health. This knowledge gap in medical education, particularly regarding hormone testing, was an eye-opener for both of us during our conversation. 

One of the most important things to note, with regards to Justine’s case, is the concept of hormonal acceleration, commonly observed between ages 41 and 43, where hormones can undergo rapid changes, often triggered by life events and stress, making it crucial for women to recognize the connection between these symptoms and hormonal fluctuations. Deciphering Hormone Replacement Therapy 

Hormones are the invisible architects of our well-being, influencing energy levels, sleep patterns, and even our emotional states. Achieving the right hormonal balance is paramount for optimal health.  One of the ways that women may choose to do this is with Hormone Replacement Therapy also known as HRT. At its core, HRT involves replenishing hormones that our bodies may no longer produce in sufficient quantities. Emily goes into a lot more detail in this episode, so I encourage you to give it a listen. Why You May Want to Consider Replacing Hormones 

As with everything to do with our bodies, we are all different. When it comes to replacing hormones, the choice is up to the individual woman going through menopause. Emily and I discussed several reasons women may want to consider HRT. Here are a few: 

• Hormonal Decline: This could be at any time during the 10-year period prior to menopause when there's a significant hormonal decline. Women may experience various symptoms during this time.
• Acceleration of Symptoms: As mentioned, between the ages of 41 and 43, there can be an acceleration of symptoms. This acceleration can manifest as a sudden and pronounced change in hormonal symptoms.
• Stress-Related Symptoms: Stress can play a role in exacerbating hormonal symptoms. Emily mentions that women who have had babies in their early 40s often experience an acceleration of symptoms, possibly due to both age and the stress of childbirth.

Exploring the Varieties of Hormone Replacement Therapy 
We dove deep into the various options for HRT, including a frank conversation about the biased studies that have left a lot of women fearing HRT. If you are considering it but have some concerns, I highly recommend you listen to this conversation. 
If you are exploring the options of HRT, there are two main types of HRT to consider: 

1. Bioidentical Hormones: Bioidentical hormones are hormones derived from plant sources, such as soy or yams, and are designed to have the same molecular structure as hormones naturally produced by the human body, like estrogen and progesterone. They are used in hormone replacement therapy (HRT) because they can be customized to address an individual's specific hormonal imbalances and symptoms. Customization ensures a more tailored and effective treatment under the guidance of a healthcare provider.
2. Synthetic Hormones: Synthetic hormones, unlike bioidentical hormones, have a molecular structure that is not identical to hormones naturally produced by the body. These hormones are often used in conventional hormone replacement therapy (HRT) but may come with more standardized dosages and less flexibility in addressing individual hormonal needs. The use of synthetic hormones can sometimes lead to side effects or limited effectiveness since they don't precisely match the body's natural hormones. 

Striking the Balance:  Three Approaches to Hormone Replacement Therapy (HRT)
There are three primary approaches to hormone replacement therapy (HRT), each with its own delivery methods and timing. The first approach is called "static continuous," where individuals take a small amount of estrogen and progesterone every day. This can be administered through methods like patches, transdermal creams, or even oral forms. It's often used to alleviate symptoms and can be suitable for post-menopausal individuals.
The second approach involves taking estrogen daily but adding progesterone for only 12-14 days each month. This approach is essential for those with a uterus to reduce the risk of endometrial cancer associated with unopposed estrogen. Some women prefer this method as they find progesterone can make them feel sleepier or moodier when taken continuously.
The third approach is less common but involves a transdermal method that mimics the natural menstrual cycle. It starts with low hormone doses from days one to five, gradually increasing from days five to twelve, then slightly decreasing on days 13 and 14. With the introduction of progesterone, there's another peak around day 21, followed by a decline. Because this approach mirrors the natural hormonal fluctuations of a menstrual cycle it is known as "rhythmic hormone replacement" or "physiologic restoration." The physiological protocol is more complex and requires thorough testing but aims to replicate the peaks and troughs of estrogen and progesterone that play crucial roles in processes like heart health, in...

• Mia has been dealing with Hashimoto’s and hypothyroidism for over 2 decades.

• Her Hashimoto’s wasn’t diagnosed until 15 years after her hypothyroidism diagnosis.

• She’s done a great job regaining her health but recently hit a plateau and started to regress.

In my years of clinical practice, I've encountered countless cases like Mia's. Despite her Hashimoto's going undetected for such a long time, she had a remarkable journey to better health. She eliminated gluten and dairy from her diet, optimized her medication, and delved into understanding her Hashimoto's triggers. She also addressed Epstein-Barr Virus (EBV), gut health, and heavy metal detoxification. She even attended retreats focused on limiting beliefs and trauma release.

Despite her efforts, Mia saw her symptoms return including fatigue, weight gain, hair loss, and brain fog, along with rising antibody levels. She hadn't changed her routine, so she sought my guidance to uncover the missing pieces of her health puzzle.

Having worked with numerous thyroid cases over the past two decades, I've learned that supporting thyroid health requires a multifaceted approach. While biochemistry is crucial, it's not the only piece of the puzzle. Mia had already made significant strides in this aspect, but there was more to explore. Just as you can't eliminate every bacterium during a gut cleanse, we can't address every trigger. Instead, we must focus on what we can, allowing the body to take care of the rest.

Our bodies possess remarkable healing capabilities, but they need the right environment to flourish. Often, our bodies are in a constant state of stress, preventing them from healing naturally. This is why I firmly believe that alongside biochemistry, we must consider our emotions, beliefs, past traumas, thoughts, and even our connection to something greater than ourselves.

Mia understood the importance of the mind-body connection and had engaged in programs to address it. However, she, like many, struggled to maintain lasting results without daily integration. I shared a similar experience with a belief workshop I attended. Although I felt lighter and different immediately after the workshop, I didn't consistently practice the techniques provided. Over time, the benefits waned, and doubts resurfaced.

This pattern can apply to you as well. Perhaps you've completed a course or retreat but struggle to apply what you've learned daily. It's easy to get triggered by everyday stressors, from traffic jams to unexpected delays. While activities like meditation and yoga classes help, they often serve as reactive measures. What if we could proactively maintain a state of balance and relation instead of reacting to stress?

Maintaining a balanced state enables us to regulate our nervous system. When our nervous system is in check, our immune system functions optimally, even addressing triggers we may have missed. The body possesses innate healing abilities; we just need to get out of our own way.

If you're thinking, "I'm already so busy with life," remember that it's not about doing more; it's about working smarter. By integrating daily practices that enhance our ability to relate rather than react, we can profoundly impact our thyroid health, immune system, overall well-being, and mood.

In this episode, I go into greater detail on the 5 things that you can do right now to decrease reactivity and deepen your body connection. These practices can have profound effects on your thyroid, and immune system health, as well as your overall mood and general health.

1. Use Your Imagination Positively: Focus on what you want rather than what you don't want. Your thoughts have a profound impact on your body, so be mindful of negativity.

1. Choose Your Language Wisely: Shift from "have to" and "need to" to "choose to" and "want to." This change in perspective can reduce stress.

1. Start Your Day Positively: Pay attention to your first thoughts upon waking. If they're negative, redirect them toward a positive outlook for the day.

1. Practice Mindfulness: Keep a part of your attention on a specific body sensation throughout the day. This keeps you present and less reactive to stressors.

1. Express Yourself: Repressed emotions and an inability to communicate can negatively affect your thyroid. Begin by acknowledging what you wish to express, even if it's in writing, and work towards open communication.

Mia and I focused on integrating these practices into her daily life. While the techniques are powerful, they're not time-consuming and can be seamlessly woven into your routine. The results were astounding. In just two months, Mia transitioned from feeling isolated and exhausted to meeting an amazing person, relocating to a better place, securing a higher-paying job, and experiencing increased energy. Her thyroid antibodies decreased significantly, and her T3 levels improved. It was remarkable how quickly and powerfully these changes occurred.

If you resonate with Mia's story, know that there are ways to become aware of and address daily challenges. I'll be hosting a workshop on this topic to help you clear anything that hinders your thyroid health and immune system. The process is easier than you might think. Please reach out to me on Instagram (@innatopiler) for more information.

No matter what health issue you're facing, remember that solutions exist. Sometimes they align with your expectations, while other times, they take a different path. Regardless, don't give up. Your body has incredible potential, and by exploring different angles and daily practices, you can unlock your full health potential.

For Mia, we were able to find that missing piece of the health puzzle and help her regain her health. Could this be the missing clue for you or someone in your life? 

Thanks for Listening

If you like what you heard, please rate and review this podcast. Every piece of feedback not only helps me create better shows, it helps more people find this important information.

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The Case:  

• Annetta is 40 and is suddenly noticing a lot of gray hair. 
• She has been coloring her hair for years and is afraid the chemicals may interfere with her thyroid issues and autoimmunity. 
• She’s noticed her hair has also been thinning and looking dryer than normal. 

I’ve shared my journey to find chemical-free hair dye in the past because chemicals can be such a big trigger for Hashimoto’s. Check out episodes  121 and  142. The Investigation 

When I met Annetta, I could tell there were a few things at play. She was already turning to more natural products but I knew there was more we could do. I also knew exactly where to look to solve her health mystery. Hypothyroidism and Hair Health 

Hypothyroidism (and Hashimoto's), plays a pivotal role in our hair's health. When our thyroid function is compromised, it can manifest externally through hair thinning, dryness, or even accelerated graying. Addressing the root causes internally is as vital as nurturing our hair externally. 

While this is true, for Annetta the graying had been so sudden and in conjunction with the other typical hypothyroidism hair issues. Most people over 40 wouldn’t consider going gray to be a health mystery. Was there anything she could do? I wanted to find out so I connected with Jay Small and Allison Conrad who are experts in the field. 

They have developed a natural hair care system that works on restoring hair and scalp health to reduce the appearance of gray hair. Unlocking the Peptide Potential for Gray Hair Repair 

Peptides, notably a clinically effective one highlighted by Jay, are emerging as groundbreaking in the haircare realm. These small chains of amino acids have demonstrated promise in not only slowing the graying process but also aiding in repigmentation. Jay explains that the key is ensuring these peptides reach the hair strand's core. Their formulation does that without causing adverse effects, blending the best of nature and science. The Importance of Scalp Nourishment 

If the skin is the window to our internal health, the scalp is the foundation for vibrant hair growth but most people don’t think of their scalp health that way. Both Jay and Allison stressed the significance of a nourished scalp for thriving hair health. This includes supplying the right nutrients and antioxidants to prevent and slow down oxidative stress which has a big negative effect on the hair follicle. 

Something that Annetta mentioned to me was that sometimes when she scratches her head there is residue under her nails. Jay and Allison explain that many people experience this and it can be part of the problem. The aim is to eliminate barriers like dead skin cells and excess oil that can compromise hair health. Innovative solutions (like their scalp scrub) incorporate mild exfoliants and acids and are designed to foster a conducive environment for hair growth. They don’t recommend a more aggressive approach using a scalp brush. Gray Hair: Prevention and Management 

As we age, the emergence of gray hair is inevitable. Yet, the onset and progression of graying can be influenced. Jay and Allison were telling me about their different products but I had to wonder if there was a point of no return when going gray. Allison says that their solutions are effective on hair that is less than 30% gray. Their studies have found that if there is less than 30%, the product can prevent or slow more graying, and even reverse some by enhancing the texture, vitality, and overall health of our hair. However even when there is more than 30%, supporting the scalp and using the products can help slow down the remaining hair’s graying process. Balancing Act: Ingredients That Count 

They are confident in their products because they did a lot of research and selected their ingredients meticulously for the shampoo, serum, scrub and supplements. There was one ingredient on their conditioner list that I wanted to question - silicone. Jay explained that in the realm of silicones, not all are created equal. The positively charged ion of Amodimethicone (which is what they use) prevents build-up, ensuring hair remains healthy and vibrant and most of all smooth but without the build up. I was super happy to hear this and to learn that not all silicones are created equal. Mystery Solved 

The scalp is responsible for so much when it comes to hair and just as we can support our skin and do many things to help the aging process on our skin, we can also do the same for our scalp. From antioxidants to proper moisturizing and targeted support, giving our scalp the needed TLC is imperative for healthy hair and has a big effect on how quickly hair may gray.

This was an important clue to solving Annetta’s gray hair mystery. But, it wasn’t the only clue. 

I ran detailed blood work which revealed that she was slightly low in B12 and iron. She also had low vitamin D and zinc.

We knew she had Hashimoto’s but we needed to run a full thyroid panel to get the whole picture. These tests revealed that she is the ‘unavailable’ hormone type.

For more on thyroid types be sure to get an invite to my next training by joining my email list. 

This was another big clue because this type has a lot to do with other hormones. We did a DUTCH test and saw that her body was low in progesterone. Next Steps  

We supported her low progesterone to help her body better use her thyroid hormones. We also addressed the vitamin and mineral deficiencies. 

Next, we looked at her specific Hashimoto’s triggers. To address these, we started with a gentle detox based on her specific liver pathways that were sluggish. 

While doing all of this, she changed the type of color she was using to something that had less peroxide and she added nutrients to support her scalp.  Eliminating Health Mysteries 

For Annetta, we were able to find that missing piece of the health puzzle and help her regain her health. Could this be the missing clue for you or someone in your life? 

If you are interested in trying any of the AREY products, they were very gracious and provided us with a coupon code for 15% OFF. Please use code INNA15 at checkout.

 Links: 

Resources mentioned

Thanks to my guests Jay Small and Allison Conrad. You can connect with them at areygrey.com or through their Instagram or TikTok

Remember to use the promo code INNA15 to save 15% on your orders! 

 Related Podcast Episodes: 

 121 Hair Dyes and Autoimmunity – What’s a girl to do?  142 Hair Color and Autoimmunity – My Hairprint Journey Continues  149 Experiencing Hair Loss, Thinning, Shedding, Breakage? Here is What to Do Now  111 What Is Your Thyroid Type? (and How to Manage It)

The Connection Between Strep, PANDA/PANS and Strange Behavior in Kids

I’ve helped thousands of patients and have even overcome my own health mystery, but in this episode, I share one of the hardest health mysteries I’ve ever faced because it involved my son Jake. 

As someone who has triumphed over health challenges and now helps others do the same, I believe in the power of sharing our stories - especially this one that shook my world.

My son Jake was a lively five-year-old gearing up to start kindergarten. It was the summer of 2022, and I noticed shifts in his behavior. He craved more independence, which was only natural as he was growing older. However, alongside this newfound desire for autonomy, something else was brewing.

He started acting out, displaying anxiety, mood swings, and becoming increasingly oppositional. The changes were concerning, but as a loving parent, I attributed them to the whirlwind of transitions he was facing—starting a new school, meeting new people, and adjusting to a different routine. However, as time passed, the signs became more distinct and concerning.

In September of 2022, Jake's issues took an even more perplexing turn. He began chewing on his shirt and experiencing frequent urination. I continued to think it might be anxiety and adjusting to his new school environment but deep down, I knew that something was just not adding up. These challenges persisted as the months went by, and his mood swings and oppositional behavior escalated.

Seeking Answers: Behavioral Therapy and Listening Therapy

Determined to help Jake overcome these challenges, I embarked on a journey of exploring various therapies and solutions. Behavioral therapy gave us some valuable tools but didn’t alleviate the symptoms. We then tried listening therapy which is a very cool concept that involved having kids listen to music. Unfortunately, these didn't fully alleviate Jake's struggles.

And, they would continue for months to come. 

Fast forward to February of 2023, a crucial turning point in our journey. My husband Scott woke up with a fever and a bad sore throat. He went to the doctor and had it tested. It came back as a streptococcus infection. He was taking antibiotics and was feeling much better but it occurred to me that the whole family should get tested. We didn’t have any symptoms but knowing how contagious Strep is, I thought it would be good to do the test. 

I was surprised to discover that we all came back positive. Listeners of the show will know that I am hesitant to use antibiotics when not absolutely necessary given the impact they had on my long-term health but in this case, it was imperative. Strep can cause long-term health issues if left untreated. While I, Jake and my daughter Juliette didn’t have any symptoms, the test and and culture showed that we absolutely did have Strep and so we had to treat it. 

Reluctantly, but knowing we had to, I got antibiotics for everyone including Jake. What happened next was beyond interesting. Within days of starting on Amoxicillin, the shift in Jake’s behavior was remarkable. The tantrums ceased, the frequent urination subsided, and Jake's sweet nature returned. It was as if a veil had been lifted, and my son was back.

Seeing this, I now knew exactly what was happening but just didn’t connect the dots right away…

Enter PANDAS (Pediatric Acute-Onset Neuropsychiatric Disorder Associated with Streptococcus) and PANS (Pediatric Acute-Onset Neuropsychiatric Syndrome). These conditions are triggered by infections like Strep, which can lead to autoimmune responses that target the brain's basal ganglia—a region responsible for behavior, emotions, and motor control.

The main difference between PANDAS and PANS is that PANDAS is directly related to the Streptococcus virus whereas PANS is triggered by other viruses or infections. 

It’s so important for parents to note the behavioral changes (which are often reported as happening ‘overnight’) because PANDAS isn’t always preceded by a notable Strep infection. Like Jake, some kids are asymptomatic and just don’t display the sore throat we associate with Strep throat. 

Here are some of the most common symptoms of PANDAS and PANS

• Sudden onset of OCD symptoms

• New and intense fears

• New and intense concerns about things like being clean or putting certain things away

• Stressful thoughts and images.

• Compulsions 

• Repetitive jerky motions or ticks

• Anxiety

• Depression

• Mood Swings

• Acting out or hyperactivity

• Behavioral changes like adopting baby talk

• Frequent urination or bedwetting

• Challenges with fine motor skills like handwriting

• Challenges with memory

• Sleep issues

• Sensory issues (sensitivities to noise, touch, or light)

In my quest to fully understand what was going on, I wanted to get Jake in to see an expert. Dr. Nancy O'Hara is the pre-eminent expert and luckily for us, she’s just a 3-hour drive away. She explained that while Strep is a common trigger of PANDAS and PANS, it’s not the only one. In fact, she says the cases she sees are typically triggered by mold, Lyme, or other viruses. So, we kept a close eye on Jake and tested for all of these other potential triggers. 

Dr. O’Hara had us do a parasite protocol with Jake and interestingly, this brought on some stuttering (which was unusual for Jake). We attributed this to the release of viruses harbored within the parasites. This further reinforced the intricate web of triggers affecting Jake's condition. I decided to also start using anti-inflammatories with him like a strong curcumin supplement. This is, after all, an autoimmune disease. Just like Hashimoto’s, it’s important to manage the inflammation and be aware of the triggers in order to manage the disease and avoid flare-ups.  

As I journeyed through this maze of PANDAS and PANS, I realized that these conditions are far less understood and recognized than they should be. Many families, educators, and healthcare providers remain unaware of their existence. This lack of awareness can lead to misdiagnosis, unaddressed challenges, and unnecessary suffering for children and their families. This is what inspired me to share this personal story.  ...

One of the more common issues I hear from my patients is one I have also dealt with - hair loss, thinning, and breakage. Throughout my nearly 20 years of experience helping people with thyroid and Hashimoto's, I've noticed that along with fatigue, brain fog, and weight gain, hair problems are a common occurrence. In the latest episode, I shed some light on the top reasons for hair loss. But, don’t worry, I also share practical solutions to bring life back to your locks.

Here are the top 5 most common causes of hair issues:

1. Thyroid and Hashimoto’s
2. Nutritional Deficiencies
3. Stress
4. Hormonal Shifts
5. PCOS (Polycystic Ovary Syndrome)

Let’s dive a little deeper into each one and look at ways you can support hair health for each of these root causes (pun intended!) 

The thyroid plays a significant role in our overall well-being, including our hair health. Hypothyroidism, where your body produces insufficient thyroid hormone, and Hashimoto's, an autoimmune disease that mistakenly attacks the thyroid, often lead to hair shedding, thinning, and brittleness. To address these issues, it's vital to take a comprehensive approach.

This starts with a thorough understanding of your thyroid status - you have to know your numbers! And, you have to know all of them. Many doctors will only test TSH but that won’t give you the full picture. A full thyroid panel is essential. This includes TSH, Total T4, Total T3, Free T4, Free T3, T3 Uptake, Reverse T3, and thyroid antibodies. A thorough evaluation will help identify any imbalances, especially if Hashimoto's is the underlying cause. And, these results will also help you understand your thyroid type.

Once you know where your thyroid stands, it's time to support it effectively. A personalized approach to thyroid health, combined with measures to calm the immune system, can slow down or halt the attack on the thyroid by Hashimoto's. A well-rounded strategy is key to combating hair issues.

All too often, I meet with patients who only half understand their thyroid status because their doctor is only giving them half the story. That is why I created a free Hashimoto’s training to help you determine your thyroid type and support it with a two-fold approach. In this workshop, I help you navigate your way to the full picture so you can advocate for yourself and your health. Sign up here. 

The gut is a powerful player in our overall health, and that includes our hair health. What many people don’t realize is that thyroid health impacts gut health because when your thyroid is off, it can slow down gut transit time, leading to constipation and impaired nutrient absorption. Additionally, leaky gut, where the intestinal lining becomes permeable, can further exacerbate hair problems by allowing unwanted particles into the bloodstream. Balancing thyroid health and gut health goes hand in hand. And, when your gut is healthier, your hair is healthier.

Even when the gut is healthy, hypothyroidism can still lead to poor nutrient absorption. When thyroid hormone levels are inadequate, the hair follicles may not receive the necessary nutrients for proper growth and maintenance. As a result, hair can become dry, brittle, and prone to breakage. Key nutrients essential for healthy hair include iron, zinc, and B12.

Iron is crucial for oxygen transport and is necessary for healthy hair growth. A deficiency in iron can lead to hair loss and thinning. Zinc also plays a vital role in hair health, as it helps with tissue growth and repair, including hair follicles. Additionally, B12 supports the production of red blood cells, which carry oxygen to the hair follicles.

To address nutrient deficiencies, consider adding supplements like Ferrochel Iron, liquid B12 such as the Methyl B Complex from Quick Silver Scientific, or the B12 ND from Premier Research Labs.  For a zinc deficiency, you could try adding Reacted Zinc to your daily routine. However, it's essential to note that addressing nutrient deficiencies goes beyond supplementation. Ensuring proper digestion and absorption of these nutrients is equally vital. Iron-rich foods, a balanced diet, and a well-functioning gut play crucial roles in maintaining healthy hair and overall well-being.

Stress has a significant impact on our body, including hair health. Whether it's emotional stress or physical stress from illness or inflammation, the body's response can lead to hair problems. Cortisol, known as the stress hormone, can play a role in hair loss, specifically a condition called telogen effluvium. In this condition, the hair follicles enter a resting phase, leading to increased shedding and hair loss.

Managing stress is essential for maintaining healthy hair and overall health. Incorporating stress-reducing techniques into your daily routine can make a significant difference. Mindfulness practices, meditation, acupuncture, and hypnosis are valuable tools for reducing stress levels. If you missed our episodes on hypnosis, be sure to go back and check out episodes 139 and 140. Additionally, phosphatidylserine (I recommend PS 150), a supplement that helps lower cortisol levels, can promote better sleep quality and a calmer state of mind.

Hormonal shifts, particularly those experienced during perimenopause and menopause, can influence hair health. As estrogen levels decrease, many women experience hair thinning, texture changes, and sometimes even hair loss. These hormonal imbalances can exacerbate existing thyroid-related symptoms, making it a challenging time for those with Hashimoto's.

Addressing hormonal shifts often involves balancing hormone levels and supporting the body during this transition. Bio-identical hormones and hormone-balancing supplements can help alleviate symptoms and improve overall well-being. However, it's essential to make well-informed decisions about hormone replacement therapy and consult with healthcare professionals. Stay tuned and subscribe for more on this in upcoming episodes.

For those with PCOS, hair issues are commonly linked to hormonal imbalances, particularly high testosterone and estrogen levels. PCOS is also associated with issues related to blood sugar regulation. Balancing hormones and blood sugar levels are essential components of managing PCOS-related hair problems. One of my favorite supplements for supporting PCOS is Sensitol by Desi...

The Case:  

• Donna has had hypothyroidism for 10 years
• Medication helped at first but lately, she’s experiencing fatigue and weight gain. 
• She was finally diagnosed with Hashimoto's which sent her on a Google frenzy and left her overwhelmed by information. 
• She’s got 4 kids, a full-time job, and is trying to manage Hashimoto’s with diet, exercise, and supplements - it's all too stressful. 

When I met Donna and heard about her busy life and her health struggles, I knew the two things were connected. She was doing a lot right by supporting her nervous system and immune system through diet, exercise, and supplements but in truth, they were no match for the stress she was under. Taking care of herself became the straw that broke the stress-camel’s back. 

I knew exactly where to look to help her solve her mystery. The Stress of ‘Never Enough Time’ 

One of the greatest challenges we face in our lives is managing our time effectively. It often feels like there are never enough hours in a day to accomplish everything we need to do. That's why I was thrilled to have Megan Sumrell, a time management expert, on this episode of Health Mysteries Solved. The first thing we tackled is the concept that there is never enough time in the day. 

Megan believes that there is a lot at play here. While many people rush to blame inadequate time planning for their unfinished tasks, our present-day world presents distinct challenges compared to the past. The expectations we impose on ourselves, as well as those imposed by others, have significantly evolved over the years. Looking back on her own journey, Megan acknowledges the tremendous increase in the number of responsibilities she now juggles compared to 15 years ago. 

To overcome this hurdle, Megan suggests that we find a balance between the influx of tasks and our capacity to handle them. It's crucial to reassess how we plan and manage our time, distinguishing between what is realistically achievable and what is not. Why Managing Tasks Can Be Challenging in Today's World 

Megan sheds light on two primary reasons that our task lists never seem to get done. First, she emphasizes the onslaught of distractions, particularly in the form of technology and all of these beeps, bings, and message notifications. She reminds us that, while technology has its benefits, if we don't learn to control it, it can easily control us. Additionally, the instant gratification culture we live in contributes to the perception that we have more to do, even if it's not the case. 

The second reason Megan highlights is the "just in time living" mindset many people operate in, where they only focus on their daily to-do list. Without systems in place to accommodate unforeseen events or changes, any disruption can lead to a cascade of delays and overwhelm.

This was exactly Donna's experience. She found herself buried under an ever-growing pile of to-do lists. Interestingly, Megan challenges the traditional notion of relying solely on to-do lists. While they have their time and place, she doesn't recommend solely depending on them. Megan acknowledges the satisfaction of checking off tasks but suggests that creating a list just to check it off may not be the most effective approach. Transforming a Task List into an Effective Plan 

Megan emphasizes the crucial distinction between a task list and a plan. While a traditional to-do list may contain all the tasks we need to accomplish, it lacks the essential elements of when and how long each task will take. Megan draws an analogy by comparing it to a shopping or grocery list without knowing how much money you have. Similarly, without turning our task list into a plan, we risk over-committing ourselves and not considering the feasibility or efficiency of our tasks.

Megan highlights the importance of budgeting our time just as we would money. By incorporating time constraints and prioritization into our planning process, we can make more informed choices about what tasks to tackle and when. This approach allows us to maximize efficiency, consolidate errands, and focus on what truly matters. Without this level of organization and prioritization, we may find ourselves perpetually trapped on a hamster wheel, feeling busy but not truly productive. And that is stress-inducing! Mastering Prioritization and Overcoming Overwhelm 

Understanding how to prioritize tasks can be challenging, especially when dealing with health issues or experiencing overwhelming thoughts. Megan suggests using a prioritization matrix that combines various approaches. When we find ourselves in a state of panic or anxiety, it's crucial to recognize that it's not a reflection of our intelligence or capabilities. Our brain's chemical reactions during these moments can lead to irrational decision-making. 

Listen to this episode to hear about Megan’s practical exercise that allows us to operate at our highest capacity. This includes a time-limited approach to creating a list and then identifying what truly needs to be done within the next 24 hours and has negative consequences if not addressed. By narrowing down the list to these critical tasks, we can create a focused action plan.

Consulting our calendar, we can determine when to tackle these priority tasks. This approach helps us break free from the overwhelming feeling of urgency by taking a step-by-step approach. By calming our brain, focusing on specific tasks, and creating a plan, we can overcome overwhelm and maintain momentum. Designing the Perfect Planner: Seeing the Whole Week 

When it comes to effective time management, finding the right planner is key. Megan emphasized the importance of using a planner that provides a week-at-a-view layout with hourly slots. This design allows us to see our entire week at a glance, empowering us to assess our available time and commitments. By visualizing the bigger picture, we can strategically plan our days and make informed decisions about our priorities. Having a holistic view of the week enables us to stay organized and focused on what truly matters.

This includes your food. I always talk to my patients about planning the weekly menu. When you do this, you can buy fresh produce and cook in bulk. This saves time and reduces decision fatigue. I also recommend using those daily pill containers for your supplements to keep them straight and streamline the process. Planning for Success: Balancing Predictability and Flexibility  

The beauty of weekly planning lies in its ability to strike a balance between predictability and flexibility. By creating a weekly plan, we gain clarity and can allocate dedicated time for important projects and tasks. However, life is full of unexpected changes and challenges. Megan emphasized the need to plan for uncertainty. Whether it's a sudden health issue or a last-minute travel plan, we must be adaptable. Megan's advice was to allocate flexible time blocks or leave room for unexpected events. This approach allows us to manage our time effectively while still being able to adapt to unexpected circumstances. The To-Don't List: Letting Go of Unnecessary Tasks 

One of the most transformative concepts Megan shared was the idea of the to-don't list. It involves identifying tasks that we don't enjoy doing or that can be delegated to others. By starting with these tasks, we can explore creative solutions to eliminate or outsource them. This practice liberates our time and energy, allowing us to focus on what truly matters. It's essential to let go of tasks that don't align with our values or bring us joy. By doing so, we can create more space in our lives for the activities that contribute to our well-being and happiness. Prioritiz...

The Case:  

• Mira has Hashimoto's and also suffers from digestive issues. 
• These issues are long-standing and doctors or dietary changes have been ineffective
• Researching online has her feeling overwhelmed and lost. 

There’s so much confusing information online and when that is paired with a doctor telling you that there is nothing to be done or that tests show no issues, it leaves many Hashimoto’s patients suffering from gut issues resigned to never feeling good again. That’s why I was so glad that Mira came to me so we could do some real investigating to find the root cause of her digestive issues. The Investigation 

I turned to a good friend of the Health Mysteries Solved show, Evan Brand. He is a functional medicine doctor and he also has his own podcast, The Evan Brand Show. He’s shared his expertise with us before, if you haven’t listened to  episode 6, I encourage you to go back and give it a listen - it was a very eye-opening look at the hidden risks of mold. We discussed mold in this episode as well but I wanted to start our conversation talking about digestive issues for those with hypothyroidism and Hashimoto’s. Digestive Issues Triggering Autoimmunity (including Hashimoto’s) May Start in Childhood 

We don’t often think about the relationship between our gut health and our immune system but they are incredibly connected. Evan shares that some of these issues start at a very early age. Evan believes it is crucial to address children's gut health as resolving these issues early on may help prevent the development of Hashimoto's and other autoimmune conditions in their teenage and adult years. He specifically points to autoimmune-triggering bacteria such as Klebsiella, Morganella, Strep, Staph, and Pseudomonas, which have been linked to various autoimmune conditions. 

Evan encourages parents to consider gut health as a potential cause for behavioral issues, hyper-sensitivities, attention challenges, or other personality changes that could easily be presumed to be ADHD, OCD, or personality quirks. These could in fact, says Evan, be signs of a bacterial imbalance, parasites, or mold toxicity. He stresses the importance of dealing with these issues early because they can develop into long-term consequences such as anxiety, depression, chronic fatigue, weight issues, sleep problems, behavioral issues, and learning difficulties as they grow older. Evan also notes that dysbiosis, an imbalance of gut bacteria, can occur at a young age, regardless of whether the child was born via C-section or vaginal birth. Lyme Disease and Babesiosis As Autoimmunity Triggers 

Evan also notes that babies can contract Lyme disease through the placenta of an infected mother or directly through a tick bite. He notes that tick bites are a growing problem. 

Evan points to a recent statement from the CDC called Trends in Reported Babesiosis Cases which points to the significant increase in babesiosis cases from 2011 to 2019. Interestingly, he says that if cases go undiagnosed, these issues could be the cause of Hashimoto’s. 

This concept aligns with what we talk about all the time on this show regarding the triggers of Hashimoto’s including bacterial overgrowth, stress, and mold or toxin exposure. Evan explains that addressing these underlying issues often leads to a decrease in antibodies associated with Hashimoto's, highlighting the domino effect of these interconnected health conditions. Are Hashimoto’s and Autoimmunity a Purely Modern Health Threat 

Evan and I discuss how our ancestors may have dealt with these infections and pathogens in the past. While these issues likely existed, they weren't as prevalent due to differences in environmental factors, stress levels, and exposure to chemicals and technology. Our modern lifestyles contribute to chronic inflammation and dysbiosis, leading to the autoimmune misery we see today. It's important to address these root causes, including gut health, to alleviate symptoms and improve overall well-being. Testing for Hidden Causes of Ill-Health 

Diagnosing dysbiosis, infections, and autoimmune diseases requires tests that go beyond what a conventional doctor (or even a gastroenterologist or endocrinologist) will order. Evan suggests combining DNA stool testing with an organic acids test (if budget permits), as it provides a broader picture of gut health and mitochondrial function. These are exactly the tests I recommend to my clients because these advanced tests allow us to uncover underlying infections, dysbiosis, and other issues that may be contributing to autoimmune conditions like Hashimoto's. Where to Start in Solving Dysbiosis and Other Potential Hashimoto’s Triggers 

Comprehensive testing, as mentioned above, is the key to knowing where to start. In most cases, treatment begins with dietary changes, supplements, as well as lifestyle changes. However, even with these actions, if the root cause of the issue is not addressed, the issues will pop back up eventually. This is why it’s so important to find the root cause and address it. 

If gut issues go untreated or under-treated, it can also lead to low energy levels, poor fat metabolism, anxiety, reduced sex drive, and lower self-confidence. This can create stress which further exacerbates the issues. This is why it’s so important to get the tests and treat the root cause, not the symptoms. This is especially true if mold is the root cause. The Impact of Mold in Our Homes and on Our Health 

Mold is more than just a cosmetic issue; it can have a significant impact on our well-being. Mold spores can trigger allergic reactions, and respiratory issues, and even contribute to chronic conditions. Recognizing the potential health risks associated with mold exposure is the first step toward protecting ourselves and our loved ones.

To test your home for mold, Evan suggests using the petri dish method because it allows you to identify specific rooms in the home where mold issues exist. For example, you may find that the basement has the highest concentration of spores but that your daughter's bedroom is fine. This allows you to treat specific areas and not feel like your entire house is hurting you. This is important because the stress of thinking that your entire house is a threat to your health can have a serious impact on your stress levels which can also impact your thyroid. 

It’s so important to know that mold can be mitigated and the impact of the mold in your home can be managed. Not panicking and dealing with the issues calmly are an important part of staying healthy through this issue. 

In addition, doing stool and urine tests can help you track the impact of mold and the results of removing the mold. How to start addressing gut infections and underlying mold 

In this episode, we discussed many protocols for addressing bacterial and parasitic infections and gut inflammation. There are many over-the-counter options but ultimately, it’s ideal to work with a holistic practitioner for personalized guidance. 

If you want to take action on your own, Evan suggests using binders as a starting point, considering the prevalence of toxins, chemicals, pesticides, and mold in today's world. He mentions that binders are generally safe and necessary for detoxification but suggests not just using charcoal - a blend of binders is more effective. 

There are many options but he recommends the GI detox. The GI detox is a blend of zeolite, charcoal, silica, pectin, and fu...

The Case:  

• Helen has 2 different autoimmune diseases and hypothyroidism and rarely feels good. 
• She was experiencing fatigue, brain fog, body aches, and depression. 
• She wasn’t sure if the depression was a symptom or something caused by her struggles.

The Investigation
When I met Helen, I saw that there were many areas where we could start to intervene. I knew we had to look at her DNA blueprint if we were going to solve this health mystery. There are a lot of different ways that our DNA can inform us about our health but Kashif Khan has a unique approach. I knew he’d be the right person to talk to about Helen’s case.
 Thought Leader in Functional Genetics
Kashif  Khan is the author of The DNA Way, a two-time TEDx Speaker and the Founder of The DNA Company, where personalized medicine is being pioneered through unique insights into the human genome. He is also the host of the Unpilled podcast. He knows firsthand the power of understanding your DNA blueprint because he was able to heal his own issues through functional genetics. 
Understanding the Story Our Genes Are Really Telling Us 
So many people plagued with health issues blame their genes. What most don’t realize is that our genetic makeup does not completely determine our health. Genes can turn on and off, we can provide detours that will get us to better health outcomes. In my conversation with Kashif, he explains that often, people look at DNA testing as a way to determine the likelihood that they will experience disease. For example, one DNA test might tell you that you have an 80% chance of breast cancer. Kashif feels like the model of DNA testing is broken because the body doesn’t work that way. 
He suggests a more comprehensive approach that requires us to understand the genome properly. We can move from ‘this gene equals this problem’ to ‘this gene informs us how your body functions and the most supportive nutrition and lifestyle choices.’ It’s a much more functional approach to genetics and addresses disease, chronic conditions, and overall health which I really appreciate because it’s so empowering.
Functional Genetics and Autoimmunity (Hashimoto’s) 
Helen has 2 autoimmune diseases and has hypothyroidism so I was curious to hear what Kashif had to say about the role that gene expression plays in autoimmune disease. He explained there is a race to identify the autoimmune gene, but the body doesn't work in such a straightforward manner. It's becoming evident, he says, that the underlying system's failure (rather than a single gene) is what leads to autoimmune conditions. 
He shares a powerful example relating to hormone toxicity in women. There is a hormone cascade that involves the production, conversion, and clearance of hormones. If a woman is estrogen dominant and lacks proper detox pathways, exposure to hormone disruptors in the environment or additional estrogen from birth control or hormone therapy can lead to chronic inflammation and eventually manifest as an autoimmune condition or other health issues. The outcome varies among individuals based on their specific hardware failures. This example highlights that, while there may not be a direct gene that causes autoimmunity, understanding the pathways and habits can empower individuals to make informed choices and take preventive measures from a young age.
In other words, gene expression plays a role in autoimmunity but is not 100% of the picture. 
Can Your DNA Impact Gut Health? 
When examining our DNA and its relationship with the gut, there are important insights to consider, says Kashif. One significant finding is the impact of specific dietary choices. For example, the growing popularity of veganism has led many individuals to adopt this lifestyle. However, it is crucial to recognize that not everyone possesses the genetic makeup necessary to break down certain plant-based proteins found in beans, lentils, legumes, and chickpeas. Over time, those lacking the required enzyme may experience symptoms resembling an autoimmune condition due to the strain placed on their gut by consuming these protein sources as their primary protein intake. This example illustrates the importance of aligning dietary choices with individual genetic predispositions. The same caution goes out to those following a Keto or carnivore diet - they may initially feel great but after a few weeks, they discover health issues simply because they are not genetically aligned with their diet. 
This is why it’s so powerful to get a map of your genetic makeup because even “healthy eaters” may discover that their misaligned diet plan is the root cause of their health concerns. 
Can Our Genes Cause Brain Fog? 
Our genetics play a significant role in our brain health and overall cognitive function. Kashif says individuals may experience symptoms in varying ways due to their unique genetic makeup. For example, some individuals may be more prone to brain fog or joint pain, while others may have different manifestations. 
Mitochondrial health is crucial for brain function, as the brain has the second highest density of mitochondria in the body. Some people may have genetic factors that affect mitochondrial function, making them more susceptible to brain-related symptoms and difficulties. Another genetic factor is a gene called BDNF, which influences neuroplasticity, brain repair, and neurogenesis. Individuals who struggle with efficient neuroplasticity and brain repair may experience greater challenges in handling cognitive loads, with symptoms such as brain fog setting in more quickly and taking longer to recover from. 
Perception is also influenced by genetics, explains Kashif. Individuals may have different neurochemical maps that affect risk aversion, reward-seeking behavior, procrastination, or susceptibility to burnout. On the other hand, some individuals may have fewer dopamine receptors, leading to increased seeking behavior, while others may experience difficulties in experiencing dopamine at appropriate levels. 
Is Autism Genetic? 
Considering the role of gene expression in the brain, it made me curious about autism. In the functional medicine world, there are so many thoughts about contributing factors. From exposure to heavy metals to gut microbes, to obesity, autoimmunity and the gut-brain connection. 
Kashif has worked with autistic children and says it’s important, when talking about the cause and support of autism, to distinguish between innate autism (a child is born with the condition), and acquired autism (external factors contribute to its development). He says the allopathic medical perspective tends to view all autism as innate, while the functional medicine approach attributes it to outside exposure. Both perspectives have validity, but they do not account for the entire spectrum of autism. 
He further explains that the first step is to determine which category the child falls into. If it is innate, the focus is on improving brain function and addressing behavioral development issues, as it is not reversible. Functional interventions can still help the child thrive, but the underlying condition remains. Research is ongoing to identify the switch that triggers autism, but it is yet to be discovered. However, a significant portion of autism cases fall into the second category, where a child was initially fine but experienced a change after a specific event. In these cases, inflammation caused by that event or events can lead to brain inflammation and altered development. Understanding the child's unique genetic makeup is essential to determine the appropriate approach. By focusing on the "why" rather than just the condition itself, individualized...

Back in my 20s, I started to notice that sometimes my brain was just not clear. It might be me forgetting a friend's name or missing an appointment. It happened so often that I started to normalize it. I would shrug it off even when friends pointed it out with concern. When I did bring the issue to my conventional doctor, it was dismissed. 

But, even back then, I knew there was something else going on. I knew that I had to get to the bottom of this health mystery around my brain fog. 

Decades later, I know a lot more about brain fog and in this episode, I want to share 4 of the most common causes of brain fog and what you can do about it. 

Brain fog is closely linked to hypothyroidism, a condition where the thyroid gland doesn't produce enough hormones. This deficiency affects the membranes that support brain function, leading to cognitive difficulties. To overcome brain fog caused by hypothyroidism, it's essential to prioritize thyroid support tailored to your specific needs and, most importantly your thyroid type. If you don’t know your thyroid type, it’s really essential for supporting your thyroid just for you. I will be showing you how to figure this out on June 15th so that instead of feeling stuck, confused and frustrated, you will have clarity and certainty which means you will know exactly what to do to support your thyroid. And ultimately what this really means is that you can finally have peace of mind that you are not alone in your struggles because you will have support from someone who really gets it. Click here to register.

Another primary contributor to brain fog is Hashimoto’s disease because of all of the inflammation that comes along with Hashimoto’s. What happens with Hashimoto’s is that the immune system gets confused and starts to believe the thyroid is a threat. It attacks it but that’s not just bad for the thyroid, it has repercussions throughout the body because the immune system is stuck in attack mode. The brain is one of the areas under attack and as a result, inflammation occurs causing brain fog. 

To combat brain fog associated with Hashimotos, it's crucial to identify and address triggers that contribute to inflammation. Our upcoming training is also helpful for those dealing with Hashimoto’s as it includes in-depth knowledge and effective strategies to help you on your healing journey, empowering you to reclaim mental clarity.

Fluctuations in estrogen levels during puberty, pregnancy, postpartum, and menopause can wreak havoc on our cognitive abilities, making it another potential cause of brain fog. This foggy state is particularly evident when estrogen levels drop, resulting in symptoms like "Mommy-brain" after childbirth or during menopause. If you have both Hashimoto’s and hypothyroidism, it's paramount to prioritize support for your thyroid as it directly impacts hormone balance. 

Maintaining hormonal balance is crucial for optimal brain function. Strategies such as stress management, regular exercise, and targeted supplements can support hormone balance and alleviate brain fog related to hormonal fluctuations. You can also explore natural support options like Fem Guard or consider hormone support, as discussed in episode 96 and also episode 110 of Health Mysteries Solved, where we demystify hormones for perimenopause and menopause.

The fourth major cause of brain fog is the presence of free radicals in the body. Free radicals damage our cells and when the body is inflamed, free radicals are created. Even if the inflammation doesn’t start in the brain, it can travel and spread into the brain and cause brain fog. This is a significant concern for those with Hashimoto’s or other autoimmunity issues but even for people who don't have autoimmunity, the initial inflammation could be caused by exposure to certain toxins, foods, oxidative stress, or other triggers. It's crucial to adopt measures that reduce overall inflammation through lifestyle modifications and dietary choices. By doing so, you can minimize the negative effects on your cognitive abilities and experience improved mental clarity.

With decades of experience and exploration in reducing inflammation and the brain fog that comes with it, I’ve discovered a handful of supplements that I like to recommend. As always, please consult your own personal health practitioner before starting a new supplement regimen. Here are the ones I find to be effective: 

1. Annatto E 300 by Designs for Health

Annatto-E 300 is a remarkable brain fog supplement. It contains unique forms of vitamin E that are 50 times stronger than conventional supplements. This potent formulation specifically targets lipid oxidation, which plays a crucial role in maintaining optimal brain function. By incorporating Annatto E 300 into your daily regimen, you can support your brain health and combat brain fog effectively. We offer 10% off any Design for Health products on our website just enter the promo code: DFH10.

1. Biotoxin Binder

Biotoxin Binder is a powerful supplement that combines humic and fulvic acid, known for its ability to bind toxins, chemicals, allergens, and molds. What sets this supplement apart is its compatibility with other supplements and the fact that it can be taken with food. The convenience and efficacy of Biotoxin Binder make it an excellent choice for supporting your brain health and combating brain fog.

1. NeuroFlam

NeuroFlam is a meticulously crafted brain fog supplement that provides a range of potent antioxidants to support optimal brain function. By combating oxidative stress and inflammation, NeuroFlam helps promote cognitive clarity and combat brain fog effectively. Including NeuroFlam in your daily routine can be a valuable step towards regaining mental clarity and banishing brain fog. Please note that you will need to create a free account to purchase this product. (it only takes 3 seconds)

If you find yourself grappling with brain fog, remember that you are not alone, and there are tangible steps you can take to address it. Understand...

The Case:  

• Laura has thyroid issues causing her to feel overweight and her constantly dry skin made her feel like she was aging too fast.  
• She suspected that her issues might be genetic so she did a DNA test which revealed that she had the MTHFR gene. 
• She tried biohacking; taking high doses of B vitamins and a cocktail of other supplements but nothing got her the results she was looking for. 

Investigation
My suspicions were that her various supplements might not be right for her. I also wanted to take a closer look at her diet and lifestyle.
Because I suspected that the answers were going to be found at the intersection of genetics, diet, and lifestyle I knew that Dr. Kara Fitzgerald would be the perfect person to consult with since she is an expert in epigenetics, nutrition, and aging. She is the author of two incredible books, Younger You: Reduce Your Bio Age and Live Longer, Better and  Better Broths & Healing Tonics: 75 Bone Broth and Vegetarian Broth-Based Recipes for Everyone.
Unveiling the Power of Epigenetics
We often associate our health, thyroid function, and immune system with genetics and autoimmunity. However, as Dr. Kara explains, it is not our genes alone that determine our level of health, immune system function, or even our age. Instead, it is our epigenetics that play a significant role. I know there's a lot of confusion surrounding this topic, and in this episode, Dr. Kara shed some light on it.
She explains that in the early 2000s, scientists successfully deciphered the human genome. They discovered that we possess a little over 23,000 genes, and many believed that this knowledge would provide a clear roadmap to understanding and treating diseases. However, the reality turned out to be quite different. In over 90% of cases, genes alone do not determine our health outcomes. For most of us, the key lies in how our genes are being turned on and off—a fascinating field known as epigenetics that we’ve covered before in episode 143.
Unleashing the Potential of Epigenetic Expression 
Epigenetics emerged as a prominent field of study after the completion of the Human Genome Project. It explores the factors that influence gene expression, such as our diet, exposure to toxins, stress levels, social connections, and exercise habits. Simply put, we have the power to determine which genes are activated and which ones remain dormant. Ideally, we want to activate the genes associated with health, longevity, and overall well-being while silencing those that contribute to disease progression.
This realization is particularly empowering for individuals like Laura, who believed that her family history of Hashimoto's meant she was destined to follow the same path. However, epigenetics shows us that we are not bound by our genetic heritage alone. 
Lifestyle and Nutrition: The Epigenetic Keys 
Dr. Kara dives into the exciting realm of lifestyle and nutrition, revealing some of the most significant factors that influence gene expression. Understanding these keys can help us unlock the potential for anti-aging, detoxification, and disease prevention.
1. Diet Program: Dr. Kara shares insights from a groundbreaking study on biological aging, which focused on DNA methylation—a marker of aging and gene expression changes. The study participants followed a specific diet program designed to optimize gene expression. The key elements of this diet program include:

• Veggies and Greens: Emphasizing a plant-rich diet with an abundance of greens and cruciferous vegetables, cooked to support thyroid health.
• Low-Glycemic and Fruit-Dense: Opting for low-glycemic vegetables and incorporating dark berries rich in polyphenols.
• Smart Protein Choices: Eggs and liver (if open to consuming them) are excellent gene whispering foods, while seeds, nuts, and fatty fish provide essential nutrients.
• Healthy Oils: Including extra virgin olive oil and coconut oil in cooking.
• Vitamin D and Mushrooms: Ensuring sufficient vitamin D intake and recognizing the gene-regulating properties of mushrooms, such as shiitake and maitake.

2. Herbs and Spices: Dr. Kara highlights the impact of polyphenols found in various herbs and spices. Rosemary, thyme, oregano, curcumin, turmeric, quercetin, and resveratrol are just a few examples of potent gene regulators.

It's important to note that while we may inherit some gene expression patterns from our parents and ancestors, we still hold the reins and have the power to influence our health destiny. Understanding this gives us the opportunity to make informed choices and take control of our well-being.

Dr. Kara emphasizes the vital connection between epigenetics, aging, and thyroid disease. Aging acts as a primary driver for various chronic conditions, including hypothyroidism, Graves' disease, and subclinical hypothyroidism. Exploring the changes in epigenetic expression and DNA methylation provides valuable insights into the underlying mechanisms of these conditions. Epigenetic Lifestyle: A Holistic Approach to Optimal Health 

Dr. Kara uses her study and others as examples to showcase that it's not just about individual foods but a synergistic combination that maximizes the effects on gene expression. She explains that her program incorporates low glycemic choices, intermittent fasting, exercise, and other crucial lifestyle factors. The Power of Simple Lifestyle Changes 

Dr. Kara says the key to success is by making simple, doable lifestyle changes to improve our health and slow down the aging process. She emphasizes that the goal is not to engage in extreme measures but rather to focus on sustainable habits that can positively impact our overall well-being. That was the motivation behind her research team’s design of a program called "Younger You" that aimed to create meaningful changes in participants' health. The program included a simple exercise prescription, prioritized quality sleep, incorporated basic meditation practices, and recommended the use of a greens powder and probiotic supplement.

The results she shared were truly astonishing to me. Understanding the Role of DNA Methylation 

DNA methylation plays a crucial role in gene expression and epigenetics. We’ve talked about this before (on this episode about the MTHFR gene) but it’s important to go beyond that. Methylation is involved in numerous essential processes in the body, from metabolizing hormones and neurotransmitters to maintaining optimal cell function. Methylation is influenced by various factors, including nutrients, gut health, and the microbiome.

Comprehensive testing is needed to assess methylation status and overall metabolic function. This involves looking at biomarkers such as homocysteine and methylation cycle intermediates. A functional medicine approach goes beyond the methylation cycle and explores other metabolic aspects, including gut health and individual nutrient needs. By understanding each person's unique metabolic profile, personalized interventions can be implemented to o...