Find your model health!

Following on from our last episode, part 2 of Biohacking sleep looks at supplements, teas, foods and tracking sleep. We also look at how going to bed and waking up at the same time of the day may be more beneficial for sleep quality. Have fun implementing some of these hacks and I wish you the best of luck on your sleep journey :)

I do apologize for this episode being so long but its the first time I have gone real in depth on hacking your sleep and the protocols I use and encourage in my clients....and because its such an important topic I wanted to be sure we covered as much as possible. Replay, rewind, take notes, share - I promise the information in this episode has been shown to help optimize sleep. Be sure to watch out for Part 2 where we look at supplements, drinks, food do's and don't for hacking your sleep.

So many people have issues with sleep and its often fobbed off as not a big deal. People don't recognize that a lot of the symptoms they are dealing with are correlated with poor sleep quality....inflammation, increased cravings, struggles losing fat and cognitive impairment are just a few. In this weeks podcast we take a 'brief' look at what could be causing your insomnia or sleep struggles and what may help solve it. Over the next few weeks there will be more 'in depth' podcasts on biohacking sleep -- so keep an eye out for them ;)

For those of you that didn't get to watch all of my interview with Dr. Dickson LIVE on whether or not it is a good idea to add fluoride back into Calgarys municipal system....or for those of you that couldn't stand the poor video quality on my part from teenagers downloading on the wifi.....the interview has been converted to podcast. You still get the full benefits and information load. Please reach out if you have questions. And be sure to check out www.safewatercalgary.com if you would like to sign the petition :)

There are so many things that could be standing in the way of or slowing down your fat loss results --- so many things that people don't think of. So in this weeks podcast we look at the 'basics' of what could be limiting your fat loss. We discuss insulin, portions, nutrient deficiencies and of course stress and mindset. Enjoy and please feel free to share with someone who may benefit and help us reach the masses ;)

A lot of us can experience increased swelling and fluid retention at this time of year -- a few of my clients pop to mind. So I wanted to put together this podcast episode, to highlight the causes of swelling and puffiness, along with what I do and recommend to help with circulation and managing said swelling. *I forgot to mention in the episode that lymph drainage, massage and body brushing can be awesome for lymph congestion and improving circulation. I hope you find this informative and please do share with anyone you feel will benefit....this time of year can be tough for many with swelling and every little bit helps.

Understanding macronutrients and how to count them can seem daunting to many --- but its really not that hard at all. In this weeks episode we go through if counting macros is for you, how to do it and why it might be a great tool for you. As always please share with anyone you feel may benefit from the information in these podcast episodes :)

Its not an uncommon question --- "does my menstrual cycle impact my fat loss or muscle gaining efforts?". The answer is YES, yes it does! In this weeks podcast I hope to shed a bit more light on this question and how to plan your training and nutrition around your menstrual cycle to optimize your fat loss results. As always, please share with anyone you feel may benefit and help us reach the masses :)

Believe it or not --- not many females understand how their menstrual cycles works and I really wanted to lay the ground work this week for the follow up podcast next week on 'The menstrual cycle and weight loss'. Even if weight loss is not your goal, its super important to have a good understanding of how your body works because the majority of us want to be healthy regardless of our weight. Listen, enjoy and commit to being a life long learner for your body. Oh and remember sharing is caring ;)

Salicylate load and intolerance can effect many people and your tolerance load can depend on ability to detoxify on a daily basis....but what are the symptoms of salicylate overload? Well there is headaches and migraines, inflammation, fatigue and mood issues like irritability to name a few. Check out this weeks podcast to uncover more of the causes and symptoms of a salicylate overload and what you can do to support your body.

D E T O X I N G or always T O X I N G? This is a case of 'do you really understand whats going on in your body?'. It definitely that time of the year when more talk about detoxing is popping up as people hope to 'clean house' before summer. And because we detox DAILY, I feel it the perfect time to look at this topic and how to support our bodies detox properly.

Insulin resistance --- Did you know that if you fat cells are insulin resistant you can actually lose fat? Most of us are insulin resistant on some level but most people don't understand exactly how insulin resistance works and effects different tissues. In this weeks podcast episode we look at the basics of insulin sensitivity and resistance throughout different parts of the body. And also how to TEST for resistance and start to improve it.

Candida can be a nightmare for many people, but there are also many people that suffer with symptoms but are not aware that it might be Candida that's behind it all. In this weeks podcast episode we look at some of the symptoms of Candida and how we might start addressing them. This episode is packed with easy to understand information and tools that you can implement immediately. Remember, sharing is caring xo

A quick glance at a friend body tells you right away something is different right?! Her hips are different, maybe her tummy is flatter, butt is rounder and this can all tell us something. It gives us a bit of insight to what is happening with hormones and what may be the best fat loss protocol to take....but not only that, it tells us that one size does not fit all. This is one of the reasons I like to 'see' a client, so I can get an idea of where their body fat is distributed and combine that with a symptom picture so that we may find the best diet for their goals. Check out this weeks podcast to understand what your body shape and different fat storage sites on your body can mean for your hormone and fat loss plan. As always, sharing is caring ;)

Some of my most successful clients eat S I M P L Y on a daily basis --- this does not negate the nutritional density or tastiness of the meal but definitely helps with their success. In this weeks podcast episode we look at - having a plan, making your meals functional on every level and how hyper stimulatory food choices make your journey tougher. As always, sharing is caring - if you know anyone that may benefit from this information, then please share. Lets all help make our world a healthier place.

Acne is something that roughly 85% of young adults have to deal with, even some of us in adulthood are subdued to this annoying manifestation, and the severity of the Acne determines the type of scarring you may be left with as a grown adult. There are so many factors such as Hygiene, diet and gut health, genetic make up and more…..which we look at more in depth in this weeks podcast. Remember sharing is caring, if you know just one person that may benefit from this information -- please share with them :)

So yes there are many variables that can impact whether or not you lose FAT but in this podcast I give a 'general' guideline on 10 rules that will help get you in a good starting place to losing fat before the summer....can I get a WHOOP WHOOP? Be sure to take notes -- especially the little hack on how to decipher a label when in a jam! And remember, sharing is caring xo

Sound familiar? --> "Then there's those people that end up binging at the end of the day...they have a small breakfast and lunch but they are trying to count calories, they think their metabolism works like a calculator and by the time they get home they have so much hunger, cravings and no energy, not even energy to fight cravings....not only do they not want to go out for a walk or do exercise but they eat dinner and keep eating until they pass out in a insulin coma and then repeat this the next day until they are in this big negative loop." How often should you eat?? Find out more on eating frequency in this weeks podcast and remember sharing is caring.

Menopause is a naturally occurring transition in a woman’s life. It is a period wherein women undergo a lot of changes in their bodies. In this weeks podcast we look at the symptoms of menopause, some short term add in to make this stage in your life a bit easier, what you want to do in the long term and we touch a bit on HRT or hormone replacement therapy. Check it out and remember sharing is caring, even if its just with one person that will benefit from this knowledge.

In this weeks highly anticipated podcast episode we are looking at PERI MENOPAUSE. Are you in it? What are the symptoms? What happens during this time and what can you do to make this part of your journey a bit more enjoyable? Peri menopause can start anywhere from age 35 and onwards --- so I think this podcast will be super informative for all women (and even some men lol).

In this weeks podcast we are learning to understand our bile a bit better and how its super important to good health! "So your liver constantly makes bile, its constantly trickling out and if you have a gallbladder it gets store there and gets concentrated by up to 10 times then when u eat it gets pumped out to emulsify fats and you absorb or eliminate fats. But if you have no gallbladder, so you have had your gallbladder removed - your getting a constant trickle of bile out of the liver that goes straight into the bowels and its not concentrated 10 times. This means in a meal you can only tolerate about 1/10 of the amount of fat, this means you have to space your fat out and can't have one big fatty meal." Check out this weeks podcast to find out more xo

Gallstones and gallbladder issues are prevalent in society now days --- The world gastroenterology organization calls is a 'Global burden'. Many will see no symptoms of gallstones and many will be inflicted with severe pain :( . In this weeks podcast we hope to shine a bit of light on what gallstones are, the stages and types of gallstones. And some natural preventative measures. Please be sure to share with anyone you feel may benefit for this information.

Choosing a MULTIVITAMIN can be a pain or even choosing a good quality supplement -- I'm constantly getting asked 'is this any good?'. So I put together a podcast episode that would help guide you though, whats a good form of a certain vitamin or mineral, and what to look for when purchasing a good multivitamin. Use this episode as a source of reference and please share with anyone you feel may benefit :)

Last week in part 1 of The missing link we looked at what might be slowing down or putting handbrakes on your results....this week we put further emphasis on that missing link or the components you may be missing in your diet and lifestyle -- and how they are SO important for cellular health, hormones and thus fat burning. Remember sharing is caring! Please share with anyone you feel needs a little health support :).

Your working your butt off in the gym and you think your eating is 'good' -- yet your not seeing the results you want or deserve. Why? In this weeks podcast we look at what the missing link could be and how important it is for you to enforce changes in the body. Check it out and please feel free to share with someone you feel may benefit from this weeks episode.

What if I told you the simple act of getting more OXYGEN into your body could increase your FAT BURNING abilities? Or that the right kind of oxygen could improve LEPTIN RESISTANCE? Well vitamin O may in fact be the one essential nutrient your body is not getting enough of and because of this you are not seeing the results you desire. Find out more in this weeks podcast and REMEMBER, sharing is caring ;)

Humans are complicated and there are so many overlapping factors that regulate your metabolism, hunger and cravings. This podcast will explain some of the gut-brain signals that regulate hunger, cravings and metabolism; leptin, neuropeptide Y, cholecystokinin and ghrelin specifically. Because when we KNOW better, we are better equipped at understanding why we make good or bad choices in regards to our food etc

Acid reflux can effect even the best of us and can be even more of a pain around the holidays with the extra food, alcohol and stress. Prevention is always key but just in case you need -- I have included some natural aids you can implement to ease your discomfort. Check out this BONUS EPISODE where we look to understand acid reflux.

It has been known for decades that gut bacteria synthesize essential vitamins and amino acids and help degrade toxins. But during the past decade, it has become clear that the influence of the microbiome on health and weight may be even more profound than we thought. Check out this weeks podcast where we look at how the different gut bugs may be slowing down your results or putting a stop to it altogether!

In this weeks episode we are looking at Branch Chain Amino Acids or BCAAs -- how they work and how they may be slowing down your fat loss results. To my surprise, not as many people as I thought, know about BCAAs. So hopefully this podcast and its topics will continue to be an education resource for people to refer back to as they need :).

Estrogen dominant fat tissue or stubborn fat can be a pain. It starts less than 2mm under the skin and has a terrible blood and nerve supply -- this makes it resistant to diet, exercise and supplementation. In this weeks podcast we look at those love handles and why they are so difficult to get rid of.

Rates of cancer, unfortunately have been trending upwards at a scary rate and its clear that we need to turn our focus more towards prevention. There are of course, MANY health aspects to consider in cancer prevention, but in this podcast we are just focusing on the top cancer fighting foods.

Studies show that inflammation is one of the main driving factors behind illness and disease, due to its ability to damage cells and slow down functions in the body. O, this week we are looking at some of the best ANTI-INFLAMMATORY foods -- how they work and how you can easily integrate into your days to bring down and protect your body from inflammation.

In part 1 of this podcast series on cold and flu season, we looked at lifestyle and nutrition interventions to support your immune --- this week we are looking at supplements including herbs, adaptogens and other household ingredients that you can use to support your immune system this season.

'Tis the season.......COLD AND FLU season that is. And its about time you started to support your immune system instead of fighting it. Lets make those cold and flu symptoms a little lighter and shorter. Part one of this podcast looks at how to support the immune through your lifestyle.

Stress is SO much more than just an invisible 'emotion'. Stress can have a huge impact on your body, in particular hormones and nutrient deficiencies. So this weeks podcast we look at the viscous cycle that occurs in your body when there is a stress and why you may not be getting the results you want through your diet and exercise.

You may not feel the title of this podcast is going to be useful to you buy you will be surprised --- Vitex is a very powerful herb and in this weeks podcast we look at how I use it to help with PMS, to regulate periods and support sleep.

What exactly does the immune system do? When we talk about certain topics in health it is important to understand what we are talking about an how it works. The immune system is the body's defense against infectious organisms and other invaders. It is made up of a network of cells, tissues, and organs that work together to protect the body. Check out this weeks podcast where we look at how the 2 sides of the immune system work.

Did you know there are 6 members in 'The Biotics Family'?! Most people know of the antibiotics, prebiotics and probiotics but not of the other members --- postbiotics, modbiotics and symbiotics. Check out this weeks podcast where we discuss how each of these work and how they play a part in your health.

There are many stages of intermittent fasting that we must go through while our body adapts to this new lifestyle. Some people will go through all stages and some will only visit a few. In this weeks podcast we look lightheartedly at what each stage means. Remember, sharing is caring - if you know anyone that may benefit for the information in these podcasts, please share. Lets change the world together!

This week we are revisiting Collagen and giving you some back story on Collagen, a bit more education about what it is, where it comes from, how you lose Collagen, what affects Collagen, Collagen and your gut and how Collagen relates to vitamin deficiencies. So if you have been looking for more information on Collagen or wondering weather or not this is a supplement for you - hopefully this weeks podcast helps with your decision.

There are some things I wish my mom had told me when I was younger - about the long term implications of not taking care of my body. A conversation with a client about long term body dis-morphia and skin damage is what spawned the topic for this weeks podcast. If you are struggling to talk to a kid or teen about their weight or health then this podcast might just be the answer.

I hope that with this podcast we can clear up some of the misunderstandings about pH in the body - acidity and alkalinity and their places in good health. Balance is important especially in pH.

Did you know that if you experience constipation instead of lose stools or feel wired/anxious after taking a high dose of vitamin C , can be a sign of adrenal issues?! And that the adrenals play a part if everything from your weight to your blood pressure. Its important to know some of your anatomy or body, and this weeks podcast aims to do just that --- teach you about the adrenals.

90% of your microbiome is made up of two phylum’s, the Firmicutes, and the Bacteroides. There is a lot of research going into these two bacteria because the more we learn about gut health, the more links there are to obesity and disease epidemics --- check out this weeks podcast as we chat a bit more about these two bugs and how they work.

This week, I'm sure i will get some backlash for this podcast because it is a sensitive subject ---- but I want to discuss an emerging trend that states that 'being over weight does not necessarily mean you are not healthy'. I feel this is an important topic and I want people to have the correct information. I am in no way promoting 'skinniness' but I am always promoting 'health first'.

Low cortisol is very overlooked or people misunderstand it for adrenal fatigue ---- in this weeks podcast we look at the signs and symptoms of cortisol and how to start bringing our cortisol back in line with our circadian rhythm. If you are cortisol depleted, you will feel pretty crappy having aches and pains all over. Cortisol must be balanced. There is no other way of putting it and hopefully this weeks podcast will point you in the right direction.

Knowing your body and how it functions is super important for many reasons. Knowing your cortisol is one of the many functions that probably is more important to know. It affects so many aspects of your health and can help to explain why you feel the way you do. High cortisol is a HUGE issue for many. Check out this weeks podcast to find out whats going on with cortisol and how to address it.

Estrogen dominance is a hormonal condition that can cause several undesirable symptoms in both women and men --- and can lead to serious health complications down the road if ignored. Simply put, too much of the female sex hormone, estrogen, floating around in your bloodstream. Signs of estrogen dominance are heavy painful periods, migraines, cellulite, stubborn fat around mid section and butt. Check out this weeks podcast where we look more into this common issue.

Polycystic Ovary Syndrome or PCOS patients have an increased incidence of metabolic syndrome, and one of the driving factors behind this is insulin. Take a listen to this weeks podcast where we look at what PCOS is and how it happens.