Holistic Health | Real Food Nutrition | Functional Medicine | Mind-Body
Honest and eye-opening conversations with functional nutritionist Erin Holt. Erin shares insight into hot topic nutrition, plus interviews with thought leaders in the functional medicine and wellness world. Get informed and empowered with this funky spin on mainstream health information.
210: Coffee & Adrenals: Do You Have to Wean the Caffeine?
You’ll hear this time and time again on the show: there’s a lot of nuance and gray area when it comes to our health. What’s right for one person may not be right for another. It’s your unique context that determines not just WHAT is appropriate for you, but also WHEN—because context can change. Sometimes knowing what’s right for us gets confusing, especially when we hear conflicting health information. Today Erin offers insight into coffee, caffeine and the health signs to consider when evaluating your intake. Tune in to hear how caffeine affects our stress response, how to recognize what your body is asking for when you want to drink more and more coffee, how to lessen caffeine withdrawal symptoms, and coffee alternatives to try.
This episode packs an informational punch, so be sure to tune in if you have a hard time getting through your day without lots of caffeine, if you have increased stress or anxiety, if you have trouble sleeping at night, or if you’re looking for some alternatives to coffee and caffeine.
In this episode:
-What to do when you hear conflicting health advice [1:16]
-A tip for practitioners about taking clients through caffeine elimination [7:41]
-Why it’s important to evaluate your coffee intake [10:40]
-How increased caffeine intake can affect your health over time [12:53]
-How caffeine affects our stress hormones & signs it may be affecting yours [16:07]
-Recognizing what your body is really asking for [19:18]
-Signs you may want to avoid or reduce coffee [24:00]
-Caffeine withdrawal and coffee substitutes to try [24:54]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/210-coffee-adrenals-caffeine
209: Health & Environmental Effects of CBD & Full Spectrum Hemp
On the Funk’tional Nutrition Podcast we typically bring you interviews with clinicians and experts in the health and wellness world—folks in the trenches working with clients to impact real change and transformation. While today’s guest isn’t a health practitioner, their commitment to building quality relationships, sourcing quality ingredients for their products, their reverence for the environment, and focus on conscious consumption over and above profit speaks volumes.
Today Erin sits down with Ret Taylor, cofounder of Ned & Co, to give us a high overview of Ned’s full spectrum hemp, how CBD, CBG and CBN interact with our body and affect stress and sleep, plus the importance of magnesium for our overall health. Tune in to hear Erin and Ret discuss consumerism culture, health and environmental effects of sourcing and farming practices, and how Ned truly puts their money where their mouth is.
Ned’s purpose is to help people feel better and live better through simple means and a deeper connection to the natural world, and after listening you’ll understand why we’re such big fans and honored to be partnered with a company who cares just as much about their product as they do the people behind the product, their relationships with farmers, and their relationship with the environment.
In this episode:
-The surprising thing Ned asked before partnering with TFN podcast [2:40]
-A high-level overview of hemp and the interplay within the body [6:27]
-What is CBG and CBN, and how these cannabinoids affect our stress and sleep [9:42]
-Why sourcing, sustainability and the extraction process matters [15:01]
-Ned’s commitment to diversity in farming [19:51]
-The people behind the brand [25:01]
-Putting more thought into conscious consumption [28:07]
-Does full spectrum hemp contain THC? [32:55]
-Broad spectrum vs full spectrum [35:18]
-Dosing and where to start with Ned’s full spectrum hemp products [36:35]
-The importance of magnesium for health [38:08]
-How Ned sources magnesium [41:15]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/209-cbd-full-spectrum-hemp
208: Weight Loss: Everything You Ever Wanted to Know
A recurring theme on the show over the past month has been weight loss, and today’s episode is actually getting pulled from the archives because it’s SO relevant to the concepts discussed lately. It's an info-dense doozy that really speaks to the physical reasons your body might be holding onto weight or not be willing to release weight and things to consider before attempting weight loss.
We also have to acknowledge if you've been attempting weight loss for a long time, it probably warrants a new approach. Oftentimes this can be kind of a hard topic to address, especially since we commonly mix up losing weight with gaining health—when the reality is quite often the opposite. It’s easy to see why this confusion occurs when we consider our societal beliefs and the stories we’ve been telling ourselves for so long.
So today Erin gets into the nitty gritty with a listener question about deciphering when you truly do need to lose weight, common reasons behind weight loss resistance, and the top questions you should be asking yourself before attempting to lose weight. This episode is jam packed with loads of details and goes far beyond just looking at food for weight loss and overall health, so be sure to listen up for this one! Originally aired June 2019.
In this episode:
-Looking beyond food and diets for a new approach to weight loss [2:28]
-Misattributing weight loss as a health gain [6:14]
-The most important question to ask yourself before attempting weight loss [8:16]
-Listener question on when you truly need to lose weight [9:25]
-Ways that stress affects our ability to lose weight, and what you need to do first before trying weight loss [12:08]
-Common weight loss resistance factors [29:25]
-Environmental toxins and fat storage [41:34]
-How to know if you’re in a hypometabolic state [43:59]
-Are caloric deficits necessary? [44:55]
-How to safely approach weight loss [53:33]
-Knowing when a caloric deficit is appropriate [56:28]
-Figuring out your exact calorie needs [1:00:57]
-The importance of cycling between weight loss and weight maintenance [1:05:27]
-Weight loss vs. fat loss [1:07:16]
-How to prevent muscle loss, and the three things to always keep in mind [1:11:09]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/208-weight-loss
207: Gallbladder, Bile, Gut Health & Hormones: What You Didn’t Know
When it comes to overall gut and hormonal health, the gallbladder is an unsung hero. It plays a crucial role not just in digestion and your ability to access nutrients in food, but also with detoxification and your hormone systems.
Unfortunately early gallbladder issues are often missed in conventional treatment, leading to the formation of gallstones and eventual gallbladder removal surgery. While there are certainly instances when gallbladder removal is necessary, removing the gallbladder typically doesn’t resolve the gallbladder issue. This is because it doesn’t address WHY the gallbladder issues arose in the first place. It’s not a root cause approach.
Today Erin packs an information-heavy episode all about the importance and roles of the gallbladder, bile production, and alerts you to some of the warning signs you may be having issues with your biliary tract. The purpose of sharing this is so you can not just take in this information and comprehend it, but to really take preventative measures BEFORE you get to the point of surgery.
If you deal with bloating, acid reflux, constipation, hormonal issues, thyroid issues, leaky gut, and particularly if you’re female (and over 40)… you’ll want to listen up!
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In this episode:
-The body is the subconscious mind & a new approach to healing [2:07]
-The difference between comprehension and embodiment [9:03]
-One of the most common procedures in the US [10:38]
-The gallbladder and its functions [13:19]
-Why gallbladder removal surgery may not resolve gallbladder problems [17:45]
-Why gallbladder issues are often missed in conventional treatment [21:02]
-Symptoms of sludge and inefficient bile release [22:23]
-Why bile is so important [27:52]
-The link between toxins and hormones [31:05]
-Signs you’re not effectively clearing estrogen [32:19]
-Various roles of bile in the gut [33:27]
-The impact bile has on hormones, and metabolic health [36:34]
-Factors that can increase risk of gallstones [42:09]
-How to support overall bile production [44:58]
-The importance of bitters for improving bile health [49:31]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/207-gallbladder-bile-gut-health-hormones
206: Weight Gain in Menopause: What Gives??
Menopause is a phase in women’s lives that involves big physiological changes. Like during puberty and pregnancy, women going through menopause experience huge hormonal shifts that can have cascading effects on blood sugar, gut microbiome and adrenal health. These changes can also affect body composition: women who never struggled with weight are suddenly dealing with more belly fat and love handles. Understandably feeling a lack of control, many seek out answers to help understand what’s going on.
However, many in conventional health still tell women going through perimenopause and menopause to simply work out more and eat less, which can oftentimes exacerbate the new issues these women face.
Like Erin discussed in last week’s episode: if the approach isn’t working, try a new approach. If the physiology changes, we NEED to change the approach.
Today Erin peels back the layers on not just what is happening during perimenopause and menopause, but WHY these changes occur and highlights underlying factors that can lead to problems like insulin resistance, adrenal fatigue, cortisol dysregulation, sleep issues, gallbladder problems and weight gain. She also outlines things to consider for adjusting to these physiological changes and ways to support your health during this phase. If you or someone you know is going through menopause and wants to know what a new approach could look like, this will be a valuable episode to hear.
In this episode:
-Space to have a deeper conversation about weight [5:18]
-Preframing the discussion on menopause [9:49]
-Understanding the aging body [15:08]
-What the hormonal changes during menopause have to do with weight [17:31]
-Questions to ask if you notice body composition changes [20:23]
-Hormone changes and a potential shift with insulin signaling [21:06]
-Imbalanced cortisol and other metabolic changes [23:01]
-Signs you might be dealing with insulin resistance and high blood sugars [27:39]
-The two huge needle movers when it comes to menopausal changes [30:30]
-Building muscle, movement & other ways to improve insulin sensitivity [31:58]
-How sleep impacts glucose metabolism [35:40]
-Food and gut health considerations for blood sugar during menopause [37:37]
-The 3rd most common GI issue for women over 40 [41:04]
-The link between insulin and gallbladder problems [43:34]
-Symptoms of potential bile issues [45:41]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/206-weight-gain-menopause
205: The Shoulds and Shames Behind Weight Loss Goals
Women hear an enormous amount of “you should…” statements on a daily basis—from social media to our family to our friends to our own self-talk. And when it comes to weight, body image and our intentions surrounding it, women often receive messaging that promotes weight loss as salvation AND anti-diet messages that promote body acceptance.
These conflicting, black and white, either/or messages creates fragmentation within ourselves and shame surrounding whichever direction we lean. There’s no room for gray area, for both thoughts to be true, and this can be especially pronounced for those who have struggled with eating disorders or even dealt with chronic illness. It’s not wrong to have a body image goal, but in order to achieve sustainable change, health and wellbeing, it’s necessary to understand the “why” behind these goals first.
Today on the show Erin taps into these whys to really get to the root of our body intentions and offers up thought provoking questions to uncover our own belief patterns. You might hear yourself in some of the examples Erin showcases, and you wouldn’t be alone if you did—these are conversations Erin has had with others both in her group programs and 1:1 work, as well as in real life with friends and family.
If, like so many others, you’ve ever found yourself somewhere in the gray area between diet culture and anti-diet culture, this will be an especially important episode to hear!
In this episode:
-Body composition goals, our sense of worth and shame [5:32]
-Fragmentation and lack of safety as it relates to food [9:56]
-Healing Diet Orthorexia and interoceptive awareness [13:47]
-Why it’s hard to “just let things go” when it comes to emotions, mindset & weight [17:33]
-Subconscious reprogramming and identifying the fragmentation [19:48]
-Building new pathways in the brain [24:59]
-How to approach a structured food plan without restriction [28:00]
-Using self-inquiry to better understand ourselves [34:34]
-Questions to ask yourself to challenge old belief patterns [39:30]
-Why confusion is a good thing when it comes to change [45:23]
-The thing that holds people back from making change [46:32]
-Shifting into self compassion for deeper understanding [53:19]
-What’s needed for a true root cause approach to healing [56:36]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/205-shoulds-shames-weight-loss-goals
5 for the podcast, and an extra 1 for Erin doing it her way! She’s a spunky boss, and she is helping to educate and guide us on our health and healing journey. This podcast has been an essential learning tool for me and I look forward to it every week.
Finally I have found a well balanced podcast about nutrition I do not feel guilty because I’m not perfect in minimalism vegan Ayurveda etc
and the ladies have a good sense of humour
Super entertaining and high quality content
I've become obsessed with this podcast! Erin and Kyle deliver their information so clearly and unbiased, while adding in a great sense of humour. I am constantly taking notes and know that the info I'm getting here is fact based and Incredibly high quality! Thanks ladies and keep up the great content!!!