Weight Management: A Holistic Approach

Weight management can be extremely complex as it is not as simple as calories in and calories out for every person. Each person is unique having different genetics, nutritional intake and absorption, pathogen & toxicant exposure, sleep patterns, trauma and emotional challenges and daily lifestyle choices.

Additionally, people’s biochemistry, metabolism, and microbiome are different and that seems to change how we manage weight as we age.

There is a worrying trend with the use of weight loss prescription medications. While shedding excess weight can bring numerous health benefits, losing weight without addressing the underlying imbalance that caused the weight gain might worsen the issue later on. It's true that insulin resistance is a fundamental problem for many facing weight management difficulties as we age, but if we persist with the lifestyle choices that contributed to the weight issue, then we must ask ourselves - have we truly tackled the root cause?

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Let's dive in and take a quick look at how Nutrient Deficiencies, Stress, and Blood Sugar can influence weight management.

Nutrient Deficiency Researchers are showing those getting the least nutrients end up weighing the most, and those with more nutrients end up weighing less. Some ways nutrients deficiencies can impact weight are: increased cravings, fatigue (resulting in less movement) and slowing down the metabolism. Part of this scenario is assess your body's ability to break down and absorb nutrients. This can be done through a comprehensive stool analysis like the GI Map.

Chronic Stress Numerous studies have shown that when animals are stressed, they gain weight, even if they’re eating the same number of calories as they did before they were stressed. These studies also show stressed animals gain more weight than unstressed animals eating the exact same number of calories. Many are unaware that stress affects pour blood sugar, as well as our digestive capacity.

Blood Sugar When insulin and blood sugar levels are off, it can cause sugar cravings, weakness, irritability, and excess belly fat. I have seen an increase in people having challenges regulating their blood sugar. We need consistent meals with balanced macro-nutrients (proteins, fats, carbs), as well as micro-nutrinets like minerals. Again, if our body can not break down these nutrients to be able to use for fuel - then we will have blood sugar and nutrient deficiency challenges.

Action Steps: 1. Really take a deep look at your everyday stress. Stress can be external (such as, long work hours, stressful relationship, financial stress) or internal (such as lack of sleep, infections, emotional). 2. Eat fats, proteins and carbs - add digestive support to ensure you are absorbing, take a quality multi-mineral supplements - ensure you are getting your b-vitamins, ect.. 3. Blood sugar workup: A1C, Fasting Glucose, Insulin.

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Let's explore how Gut Health and Thyroid, influences weight management.

Gut Health

Numerous researchers suggest that chronic diseases, such as obesity and challenges with weight loss, may be linked to the gastrointestinal tract. The foods you choose to eat can either trigger or prevent inflammation. Inflammation is central to most chronic diseases. It promotes fat accumulation, and fat, in turn, promotes inflammation.

Your gut microbiota might influence your weight by affecting how your body digests various foods. Exciting new research indicates that specific gut bacteria support weight management, while others may promote weight loss. Certain gut bacteria digest dietary fiber, potentially aiding in weight loss. These bacteria can produce chemicals that help you feel full. By influencing your appetite, your gut bacteria might play a role in your weight.

Thyroid

Approximately 20 million Americans are believed to have a thyroid issue, with up to 60% of them completely unaware of it. Hypothyroidism, characterized by an under-active thyroid, represents 90% of all thyroid imbalances. One of the main symptoms of hypothyroidism is unexplained weight gain or difficulty in losing weight.

The thyroid plays a crucial role in regulating various bodily processes, including metabolism. When the thyroid is under-active, metabolism slows down, and overall energy production decreases. In addition to challenges with weight loss, hypothyroidism can cause fatigue, mood swings, anxiety, muscle and joint pain, hair loss, constipation, brain fog, and a low body temperature.

Action Steps: 1. Optimize your gut health. Stool testing can provide great insight to the inner working of your GI system. 2. Eat the Rainbow. These help feed the good bacteria in your body, grab cheat sheet here 3. Test your thyroid. Be sure to ask for a full thyroid panel, not just TSH. (TSH, FT4, FT3, RT3, Thyroid Antibodies (TPOAb, TgAb). Run an-easy at-home full thyroid panel, here

Let's examine the effects of Hormones, Toxins, Mitochondria, and Sleep on weight management.

Hormones

Imbalances in sex hormones, such as estrogen, progesterone, and testosterone, often contribute to persistent weight issues. An imbalance between estrogen and progesterone is frequently a fundamental cause. Estrogen dominance may result from external xenoestrogens, so when investigating hormone imbalances, it's important to consider toxicant exposures and their impact on weight management.

Toxins

Numerous toxins found in our food, water, and personal care and household items, like shampoo, lotion, candles, and makeup, imitate the function of hormones such as estrogen. This interference with your natural hormonal cycle can lead to difficulty in losing weight. We discuss this in depth in many of our other blogs, so make sure to check out those posts for a comprehensive understanding.

Mitochondria

Whether one becomes obese or stays lean may be influenced by mitochondrial dynamics, the body's energy-producing "battery," as suggested by two new studies from Yale School of Medicine researchers, highlighted in the cover story of the September 26 issue of the journal Cell. Mitochondria are the body's energy factories and need specific nutrients to function properly. Many individuals I work with face challenges related to mitochondria, which can, in turn, affect weight. One of my preferred methods to assess mitochondria is an OAT (organic acids test). You can learn more here.

Sleep

Research indicates a connection between limited sleep and adverse metabolic changes. In adults, sleeping four hours per night, as opposed to 10 hours, seems to enhance hunger and appetite, especially for high-calorie foods rich in carbohydrates. Observational studies also indicate a correlation between sleep deprivation and obesity. Similar patterns have been observed in children and adolescents. Various factors can contribute to sleep difficulties, so if you are experiencing sleep issues, please contact us. We can assist you in identifying the underlying causes of your sleep challenges and help restore restful and rejuvenating sleep to your life.

Favorite functional test(s) to explore weight:

1. HTMA (hair, tissue, mineral), click here

2. Dutch Complete, click here

3. Gut Health Check, click here

4. OAT (organic acids test), click here

5. Toxic Load, click here

Action Steps:

1. 7-Day Sleep Challenge (click here)

2. Ditch & Switch - Lower your toxic burden. (click here)

3. Nourish Shop - Non-Toxic Everyday Products (click here)

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Our Approach

I am a clinically trained psychotherapist, who learned along with education and practicum hours that one's health challenges can be at the root of their psychological obstacles. I view the body and mind from a holistic perspective and dive deep with my clients to root out the core imbalances that keep them from progressing in the healing of their body and mind.

Have a Nourishing Day!