Recently, I interviewed Dr. Anna Cabeca, and we talked about a unique approach to optimizing sex hormones during menopause. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

I am super excited to chat with Dr. Anna Cabeca, as we are going to be discussing a unique approach to optimizing sex hormones during menopause, talking about alkalinizing the body as well as maca root. It’s going to be a lot of fun. 

I am going to dive into her bio here, which is very impressive. She is the bestselling author of The Hormone Fix, Keto Green 16, and MenuPause. Dr. Anna is triple Board-certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor. She is the host of The Girlfriend Doctor Show. 

She has personally developed natural products to help women balance hormones and thrive through menopause, including the highly acclaimed Julva cream for the vulva and Mighty Maca Plus, which is a powerful superfood blend. She now lives in Dallas with her daughters, horses, and dogs. Thank you so much for joining us, Dr. Anna. 

Dr. Anna Cabeca: 

Great to be here with you. Thank you for having me. 

Dr. Eric: 

Again, the pleasure is all mine. Let’s start out with a little bit of background. How did you get into more of an integrative approach in your practice? 

Dr. Anna: 

I went to an osteopathic medical school. Then I went to residency at Emory University, so a very allopathic institution. During that time, my mom, who had been part of getting the best health care through our U.S. military and some of the best doctors that we had in northeast Pennsylvania, she passed away undergoing a second heart surgery. I was in residency at this time. I thought to myself, God, this should have never happened. This was a surgery that was supposed to give her another 15 years. 

It really made me look at our roots. How was it that my mom and two of her brothers, out of nine siblings, who all came to the U.S. were now deceased prior to other older relatives in the Middle East in war torn areas? It made me think, what is the underlying root cause? 

That led me to a very integrative approach. Leaning on my osteopathic background, digging into functional medicine and root cause medicine. It took me on a journey. Then I had my own personal health crisis with early menopause, prediabetes, nearing prediabetes, obesity. Well over 240 pounds. Working 80-100 hours a week. Then diagnosed with early menopause at 39 years old. I was told I would never be able to have another child. That literally took me on a journey around the world, looking for answers. 

With the grace of God, I reversed early menopause and then naturally conceived and had my youngest daughter at age 41. Spontaneously, no intervention. A blessing. I’m now 57 with a 15-year-old, and God help me. That’s where I’m at right now. 

Dr. Eric: 

That’s a wonderful story. You mentioned you’re 57 now. How do you feel? I imagine you’re feeling pretty good. 

Dr. Anna: 

I’m amazing. I came out of retirement. I definitely recognize when things are off. I see this in my patients, too. They have known things are off. Yet they have had the symptom treatment approach versus the root cause approach. That’s really important. 

I moved from Georgia during the pandemic to Dallas, Texas because there was a rodeo school nearby that my daughter was training at. My youngest, who is just loving horses. I have lived on an island for 22 years, St. Thomas Island, Georgia, just south of where you are, Eric. When I first moved here, I thought they had the best restaurants, no lines, no traffic. I love this city. It was July 2020. Traffic is another story right now. Takes me an hour to get 20 miles. We’re here because we have the horses, and she is still in the rodeo. 

I just started back in clinical practice here. It tells you that energy and vitality. To pursue your dreams at any age. For everyone listening, not to give up. 

Dr. Eric: 

I’m sure you’ve had a lot of people tell you that you don’t look 57. You look a lot younger.  

I bring that up, the question of how you feel, because a lot of women in general don’t feel good, but the focus here is menopause. It’s not normal to feel lousy. It’s common but not normal, correct? 

Dr. Anna: 

That’s right. I always like to say menopause is natural and mandatory; suffering is optional. It takes more than hormones to fix your hormones. My first book is The Hormone Fix. This just came out in paperback yesterday, so I am carrying it around with me. Hardcovers, I love them, but they are so heavy. 

It’s my magnus opus. I go into details about the many things we can do to resuscitate our glandular function, like we do with our adrenal glands. How we can use lifestyle and what we do with our thyroid, to resuscitate our thyroid gland, to reconnect our mind and body together. The whole HPA, gonadal, thyroid axis connected, communicating heart and mind together. That’s the practice of good medicine. 

I reflect upon the hundreds of thousands of dollars I spent on my education and how many years. It’s all come in handy. Now I tell people to get a good night’s sleep. You have to eat better. For me, it’s the key to a great lifestyle. You have to think positive. You have to move more. You have to laugh more. You have to play more.

What I can actually do with my prescription pad and surgical knife, very little is necessary. Not none, but very little. Still have to claim some.  

Dr. Eric: 

Excellent book. I listened to it on Audible. A big reason why I call this episode “a unique approach to optimizing hormones” is because in your book, not that you don’t talk about hormones, but you don’t focus on them primarily. What are the main three hormones that you focus on? 

Dr. Anna: 

As a gynecologist and obstetrician, I studied all the reproductive hormones, the pathways, the enzymes that take them down a certain pathway, etc. Starting with cholesterol to progesterone to DHEA to testosterone and estrogen. 

Going through my own health journey, my own health crisis, and a second menopause, let’s say, ages 47-48, I recognized that even though my hormones were dialed in, things were still off. The hot flashes, mood swings, difficulty sleeping, anxiety. I was a hormone specialist. I lecture on this stuff. 

If we look at our hormones, and this is the best way I have found to explain it, if we consider our hormones the students at a university, every student at a university has its own purpose, its own mission, its own goals. That’s awesome. 

The professors of the university, these are the two more powerful hormones. They are leading a student body. If they’re not doing well, they’re chaotic, they come in drunk or high or whatever, there is chaos in the classroom. For me, those professors are our hormones, insulin and cortisol. 

When we’re insulin resistant, insulin is screaming essentially at the students to get in order. There is chaos in the body, and it leads to inflammation. Cortisol dysregulation leads to acidifying physiology and when our body is in a breakdown mode. It’s really dangerous for women in perimenopause and menopause at any age of course, but definitely during this time period, because we are more susceptible to help those reproductive hormones and testosterone compared to men of course. Cortisol is very acidifying to the body. 

I like to consider the dean of the university. Someone is governing the professors. If they are left on their own or mismanaged or being yelled at, or whatever the situation, if it’s a bad academic environment, the head of the university isn’t doing a good job. Then the professors won’t do well. Then the students won’t do well. 

For me, the dean of the university is oxytocin. Oxytocin is the most powerful hormone of our body. When it is on, it is prioritized in our life through many things. Our body makes oxytocin naturally by loving, playing, orgasm, massage, doing things we love, getting out in nature, having fun. All of these things create the hormone of oxytocin. It’s a very benevolent hormone, a very godly hormone. It’s the hormone of positivity, joy, goodness, generosity, kindness, the gifts of the spirits as it says in the Bible. That’s oxytocin as the head of the university.

I look at those three. If I was a physician and wanted to do things efficiently as a woman, mom, single mom, and all the many hats we have, we can go through treating- Let’s treat the hot flashes this way. Let’s treat the anxiety this way. Let’s treat insomnia with this thing. But when it comes down to the most powerful changes I can make, it’s by empowering oxytocin, then managing cortisol and insulin, and then the other reproductive hormones. That is the hormonal hierarchy. 

Dr. Eric: 

Most people have chronic stress these days. That is a big problem when it comes to healthy oxytocin production. You talk about this in your book. If you have chronically elevated cortisol, it will be very difficult, if not impossible, to have healthy oxytocin levels. 

Dr. Anna: 

Yeah. If you are in this high stress state, like if you are a soldier on the front lines and are charging forward toward the enemy, it’s not a time to love your enemy. They don’t exist in unison very well. 

The big thing with cortisol to remember is we are 100% capable of managing our stress, our thoughts around stress. Our internal environment is not dependent on our external environment. I have been to the pits of hell. I have been to the depths of grief and sadness and despair. I say that with complete compassion for those of you listening who are struggling. Our internal environment is independent of our external environment. 

I remember a urologist in med school, and he said to me one day, “Anna, you’re the only one who can upset yourself.” “No, my boyfriend can really piss me off.” He said, “No, you choose how to react. You choose how to respond in that situation. You choose what you put your energy into.” I will never forget that statement. He was totally correct. Just reframed it in my mind. All that stress went away. 

It is the blessing of the present moment. It is the gift of being present. Present presence. Combine those two. You want a gift. Get a present. That is where we really do have some control. A lot of control. 

Dr. Eric: 

I definitely agree with you. There are certain tools that can help. I don’t know if you still use this. In your book, you mentioned the Muse headset. Do you use that? 

Dr. Anna: 

Yeah, I have it on my desk upstairs. I am downstairs in my home office right now. I have the Muse headset. I have to get back on that for focused meditation, especially when your thoughts are so distracted, to bring you very clearly into this present, to be able to focus attention. That Muse is really good. Biofeedback is amazing for this reality check. 

Dr. Eric: 

I never used that. You also mentioned the Inner Balance from HeartMath, like heart rate variability. I have been using that for a number of years. There are a lot of great tools out there to help with stress management. 

With insulin resistance, is that where a Keto Green diet and trying to get people into ketosis comes in? 

Dr. Anna: 

The Keto Green program, the beauty of it is it’s not just a diet; it’s a lifestyle. The keto part is the part that when we are managing our blood sugars, when we are becoming more insulin-sensitive, when we stop snacking, cut out sugars and high carbs, and intermittently fast, we become more insulin-sensitive. That is key to managing progesterone, testosterone, estrogen, and where they are going. 

This whole concept of insulin resistance is so crucial because women in perimenopause become more insulin resistant. Those who are suffering from hot flashes, you think the answer is estrogen. The answer is about becoming more insulin sensitive. Insulin resistance is a cause of underlining hot flashes. 

I didn’t know this when I started with my Keto Green program. Patients were saying, “I don’t have hot flashes. I was having them every 20 minutes, and they’re gone.” Within two weeks of following the Keto Green diet and lifestyle. You’re becoming more insulin-sensitive, and your body is like, “Oh man, I can chill out now. I can rest.”

Same with cortisol. The alkalinizing factors in foods that we eat, the mineral content, nutrient content, fiber to feed the gut. All of those good things are critically important for our body’s gut microbiome and metabolism. When we are fasting for extended periods, when we are in ketosis for extended periods, we can shift into a more acidotic state. 

Blood pH isn’t going to change much, but urine pH is a really good bio marker. The alkalinizing foods. That is also the cortisol piece. Cortisol is acidifying. Oxytocin is alkalinizing. You can be eating the perfect green diet and still be in a very inflamed, acidic, imbalanced state because of cortisol. 

By empowering the most powerful hormone in our body, oxytocin, with gratitude practice, journaling, positivity, mindset, focus, presence, working in the here and now, that can make a huge difference on your physiology. That was so eye-opening for me. As I went through my own journey and figured out what was going on and looked at what is the research day about this? It’s been fascinating. So much more needs to be done in women’s health.

Dr. Eric: 

Most people aren’t doing it. Even the practice of expressing gratitude every day, it’s something that is not going to take an hour or two for people to do. Most people won’t block out the time just to take a few minutes to do that.

Dr. Anna: 

I have a helpful tip I can share with your audience. The practice that I have that really has kept me alive is before I open my eyes in the morning, it’s a reflection on the day before. Where did I see love yesterday? Where was I loving? Where did I see love? Where was I loved? What am I grateful for? Where could I have laughed? Where did I laugh? Where could I have laughed more? What was amusing? Those three questions, before I open my eyes, that’s a practice I do every day. 

Dr. Eric: 

Wonderful. As far as being alkaline, you said you test the urine pH. That’s first thing in the morning or throughout the day or both? 

Dr. Anna: 

Every time you pee, initially, when you start out, check your urine pH regularly. What gets measured gets managed. It’s eye-opening. After a workout, you will be acidic. I want you to wake up alkaline. I want you to go to bed alkaline. Your body needs to rest and repair itself while you’re sleeping. You’ll see the nights you’re more alkaline, the deeper sleep you get. You’ll also recognize that you wake up more alkaline. When you’re not sleeping through the night, you wake up more acidic. It’s a good marker. You understand what’s happening to your physiology. It gives you one measure to say, “What can I do to improve this outcome?” 

Dr. Eric: 

Maca root. I haven’t had an expert on maca. I have been taking your Mighty Maca. I have been adding it to my smoothies. Why do you like maca root? What are some of the benefits of it? If you could talk a little bit about what differentiates your product. I know it’s not just maca; it has other things in there. 

Dr. Anna: 

When I was 39 and diagnosed with infertility and early menopause, again, I was devastated. I went on a healing journey. Our girls were seven and nine at the time. I had one in college. We went on this healing journey. 

One of the first places we went was to Peru. One of the nurses that worked with me in my private practice was a nurse midwife in Peru before she came to the U.S. She still has been working with me since 2000. She has had different roles throughout the years. 23 years, she has worked with me. I loved her family. 

We went to see her family in Peru. Everywhere we went, they would say, “If you’re infertile, drink maca. If you’re tired, drink maca.” They would elbow my husband, give him a wink, and say, “It’s the Peruvian Viagra.” Y’all know we were drinking some maca, right? 

But I couldn’t stand the taste. I’m from a family of cooks, chefs, bakers, and gourmands. This is such a powerful superfood, and the history of maca is fascinating. That was the first thing. What is this? As this skeptical doctor/scientist that I am. What is it about maca that makes it so amazing? 

The research shows that maca has specific proteins that are unique to it, maceins. It also is rich in arginine, which increases nitric oxide, which increases blood flow, which lo and behold is how Viagra works. Huh? Fascinating. 

It’s adaptogenic. It really helps you in times of high stress, low stress, as a preventative. It does so much good in and of itself, Peruvian maca.

I started using maca, but I started mixing it. What other superfoods are out there? I couldn’t stand the taste. I’m of the belief that if you have an aversion to something that is supposed to be good for you, that partially defeats the purpose. I started mixing it with other superfoods: cat’s claw herb in Peru, acerola cherry, mangosteen, and green tea extract. I found superfoods as we traveled around the world. Part of this miraculous healing journey that we had. I blended these things together. Lo and behold, my periods returned. Within a year or so, during sometime in that journey, 2006/2007/2008, I became pregnant with my daughter, Ava Marie. 

When I come back to Georgia, I have to keep taking these superfoods. I have to keep taking it. I worked with a manufacturer to reproduce what I was making, using organic Peruvian maca, these highest quality ingredients, and blending them together. Just a small amount for me, my family, and some of my patients. My first batch was 500 bottles. That was the smallest batch they would let us make. Within months, that was gone. Word of mouth had started spreading. Now we are all around the world with Mighty Maca.

What we have seen clinically is the most important. We have Mighty Maca babies. We have seen a reduction in hot flashes. We have seen an improvement in day 21 progesterone. We see an improvement in DHEAS. We see an improvement by 70-200% in two months of adrenal function. Just taking Mighty Maca Plus for two months, we have seen a 70-200% improvement in adrenal function. 

The reason I combine some of the ingredients—the fibers, the enzymes, the liver support, the detoxification support—is because part of that is to support our body’s natural hormone production, so we can use more of what resuscitates the glands, like I mentioned earlier. Our body is using more of the hormones that we’re designed to use. 

Dr. Eric: 

Like I said, I have been adding it to my smoothie. 

Dr. Anna: 

And it tastes great. 

Dr. Eric: 

It does. I have been adding it to my wife’s smoothie, and she is very particular. She is very picky about taste. I can vouch for the taste. I haven’t added it outside of my smoothie. I think if anything, it does make the smoothie better. There are other powders I’ve added where you can notice it makes it almost unbearable. Definitely does not do that. It’s good tasting. 

I asked someone else on the podcast a while back, over a year ago, and she didn’t have knowledge about maca. I was excited to chat with you about maca. 

You also have another product, Julva. 

Dr. Anna: 

Yes. That’s another product I created from my own health journey. Also, as a gynecologist, seeing women suffer unnecessarily with vaginal dryness. Initially through my work with patients who had a history of breast cancer and working on optimizing their sexual function, I found out we can use androgens and pro-androgens like DHEA to help improve the vaginal tissue very safely—it’s not contraindicated—in women who have had breast cancer or any other cancer. Healthy levels of DHEA are a marker for a decreased risk of cancer. 

I started compounding formulas for sexual health and vaginal formulas, topical formulas. For compliance, and my own self and patients, I created my product Julva to help with the whole vulvar area, the perineum, for sexual health, but also for incontinence, bladder health, and vaginal support. It has been a blessing in so many ways. 

I combined it with plant stem cells from the Alpine rose, which are known to decrease- They are part of really high-end cosmetics because it is anti-aging. It helps with collagen formation, decreases fine lines and wrinkles. I will enjoy my laugh lines and smile lines here. The effects they have down there are we don’t want them: incontinence issues, lack of pleasure, discomfort, pain. 

I had a patient in my clinic yesterday, and she has been married for 28 years. She is in her late 50s now. She said that it’s like a ring of fire when she has sex. She has been struggling with this. She has been to her primary care, her gynecologist. They gave her some vaginal estradiol tablets, and she is not noticing any improvement. We have known this for two decades: DHEA is so much better for vaginal and vulva tissue. 

Let’s not forget the other important parts of our anatomy. The way I created Julva was to combine it with plant stem cell technology and with emollients to help it absorb deeply into the tissue. We know that DHEA works at the cellular level and helps with turning back the hands of time, so the natural moisture production, so you’re not reliant on a lubricant. With pelvic floor exercises, it decreases incontinence symptoms. We have over 5,000 five-star testimonials on my website. The stories are just beautiful. Just a shoutout for everyone who has left a testimonial because it’s so important to hear your voice. 

Dr. Eric: 

Thank you for creating these products and the Keto Green. I know you have to run, but one thing I quickly wanted to say is when it comes to DHEA, I know you test for DHEAS. One thing I liked that you said in your book is you don’t start out with massive amounts of DHEA. If someone has a DHEA deficiency, you start out with 5mg. If necessary, gradually decrease. I am glad you do that because I’m like that, too. If I recommend DHEA, which I don’t for everybody, but I recommend starting at a lower dose, not jumping into 50mg right off the bat.

Dr. Anna: 

What we do when we do that is suppress the body’s natural production. I do hormone replenishment, not replacement. I never want to suppress or take your body’s ability to heal away and rely on something external. We use it as a complement to our lifestyle and mindset and all of these things. We use these in companionship because it’s never just a pill, a program, a peptide, or anything else. It’s a lifestyle that we have to create. It’s a mindset. That is what I want everyone to know. It’s within their power to be healthy. Healthier tomorrow than you are today. 

Dr. Eric: 

Well said, Dr. Anna. Where can people find out more about you? Where can people get those products if they want to get them? 

Dr. Anna: 

Come to my website, DrAnna.com. You will see my storefront there. There is information on trials that you can get. I’m @TheGirlfriendDoctor on social media, like Facebook and Instagram, YouTube. Lots of great free content for you guys to enjoy. 

Dr. Eric, thank you so much for having me on today. 

Dr. Eric: 

It was a pleasure. Thank you. Appreciate you sharing your thoughts on optimizing hormones and talking about maca and your other products. Thank you so much, Dr. Anna.

Recently I interviewed Dr. Beverly Yates, and we talked about insulin resistance, type 2 diabetes. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

Excited to chat with Dr. Beverly Yates. We are going to be talking about insulin resistance, type 2 diabetes. I am going to dive into Dr. Beverly’s bio. 

Dr. Beverly Yates is a licensed Doctor of Naturopathic Medicine. She is the nation’s leader in online type 2 diabetes care. Her virtual practice has programs and supplements to help people lower their blood sugar naturally at home without ever having to step foot in a clinic. 

Dr. Yates is on a mission to help three million people heal from type 2 diabetes and prediabetes. She used her background in MIT electrical engineering and work as a systems engineer in Silicon Valley to create effective online programs for people with diabetes to achieve blood sugar control and live the life they love. 

Dr. Beverly is also an internationally recognized speaker and expert in diabetes and heart disease. She is the published author of Heart Health for Black Women: A Natural Approach to Healing and Preventing Heart Disease, and co-author of multiple books, including Jack Canfield’s The Soul of Success: Volume 2. Dr. Yates is writing a new book on type 2 diabetes and prediabetes based on her Yates protocol, focusing on five practical, enjoyable steps for reversing type 2 diabetes and prediabetes and living the life you love.

Last but not least, Dr. Yates has been featured in numerous media outlets, including ABC, CBS, NBC, PBS, NPR, Black News Channel, FOX, SiriusXM, mindbodygreen, Essence Magazine, Good Housekeeping, Women’s World, Reader’s Digest, Rodeo Press, and more. Again, thank you so much for joining us, Dr. Beverly.

Dr. Beverly Yates: 

You’re very welcome. I’m looking forward to our conversation. I hope people listening can get some benefit and clarity from it. 

As you well know, there is all sorts of information that’s available. Some of it is not good information, and I think it’s challenging for people who aren’t health professionals to tell what’s actual and helpful versus things they probably ought to steer clear of. 

Dr. Eric: 

I definitely agree with that. Before we dive into the topics, can you talk a little bit about your background? How did you start focusing on helping people with insulin resistance and type 2 diabetes? 

Dr. Beverly: 

Sure. Originally, my focus clinically when I first graduated from naturopathic medical school was on heart disease. I had had an amazing journey with one person who had severe congestive heart failure during my clinical training, as we went through the residency and internship process. Other folks I had worked with had problems with stress, sleep disorders, gut problems, skin, those things. Often in the realm of what we would consider to be primary care.

My shift to diabetes came for two reasons. One was something that became clear to me in the mid-2000s to the 2010s. This amazing shift of people coming into the clinic who had prediabetes and type 2 diabetes and insulin resistance or some kind of metabolic dysregulation. I saw this big uptick that also matched any of the grassroots data you could find from the CDC or other places. You saw the big shift coming into the 2000s of more and more people showing up with blood sugar problems. It fueled my own growing sense of alarm because those are the kinds of metabolic problems that are deadly and shorten lives. People have a low quality of life.

To me, part of the concern was this was a threat to humankind, but also, because it is so lifestyle-sensitive, it’s good news. You can do something about it. It’s not something where we’re helpless. You have to know specifically what to do. Poking around, Googling for tips is not going to get it done. You have to take care of it now. 

Sometimes, people don’t have that sense of urgency. They don’t feel a fire lit under their butt because the ebbing tide of their health is a gradual, relentless shift. It isn’t a big spike to misery; it is an ongoing cycle. They might not feel the same mortal threat someone feels when they have a disease like cancer or some neurologic diseases that can be so devastating, and it is quickly obvious that they are devastating. This is gradual devastation. Nonetheless, it’s devastation.

The other reason was my own realization as I reconnected to my family of origin on my father’s side, my birth family. My parents divorced when I was about a year old, so I didn’t get to know my dad’s family when I was growing up. As an adult, I gathered up the courage—God bless my best friend, as she was a great model for this—to go and reach for that relationship. God bless my mother because she didn’t interfere. She encouraged that connection. She was so brave to do it because I know she was upset with him, but she did it anyway because she thought it would be helpful to me. What a gift a mother can give a daughter.

As I got to know them, I found out that my father was one of 13 siblings. All 13 of them had some kind of diabetes. They had type 1 diabetes, type 2 diabetes, prediabetes. I would argue now that type 1.5 was possible. The glycemic issues on that side of the family, you don’t usually hear of 100% prevalence in one generation of a disease. It’s just amazing. I had seen the issues around unhealed, unrecognized, improperly treated blood sugar devastate that side of the family. That got my undivided attention. 

At that point. I was making the transition from being an electrical engineer to becoming a licensed Doctor of Naturopathic Medicine. Now, I was becoming equipped with the tools to make sure my own health could stay healthy. Hopefully, knock on wood, continue to do the things to stay out of trouble. Myself and a handful of other cousins in that generation don’t have diabetes. 

Boy oh boy, I tell you, what a wakeup call. That shifted my clinical work and focus. Two things: the change in the general population, and the fact that it became personal for me. 

Dr. Eric: 

You mentioned a lot of people don’t take it seriously enough. Can you explain what are some of the consequences of unmanaged type 2 diabetes or insulin resistance, which eventually could and often does lead to type 2 diabetes? 

Dr. Beverly: 

One of the things that can go on is people may come to find that they have mild cognitive impairment. They may have problems with their memory and ability to stay organized and live a normal adult life. This is what precedes the onset of dementia and Alzheimer’s typically. There is a reason why Alzheimer’s is often called type 3 diabetes because of this threat to the brain in the face of this rising tide of unrelenting blood sugar. 

I want to emphasize for people that it’s often the folks who have prediabetes who will wind up with dementia or Alzheimer’s. You don’t necessarily have had to go all the way from prediabetes to type 2 diabetes. Some people think that only if you’re a type 2 diabetic, you are at risk for brain health. No, no. This is what I’m telling people. 

I watched this happen in my own family on my husband’s side with my mother-in-law. At the time, when this first started, I was an engineer, so I didn’t know. Knowing what I know now, I wish I had known it then, so we could have helped her and helped her quickly before this became a problem. 

Anyone who is sitting there feeling a little smug, thinking “I am a prediabetic. A1C range of 5.7-6.4, I’m okay.” No, you’re not. Please take it seriously. 

Just to define what is type 2 diabetes? That is an A1C. A blood test is measured as such. 6.5 and higher. 

Dr. Eric: 

Prediabetes, do you consider it synonymous with insulin resistance?  

Dr. Beverly: 

For most people, most of the time, yes. It is quite possible to have insulin resistance and not have an A1C above 5.7. I think it depends on the factors of your life. There is no such thing as one size fits all. That old 1950s advice of eat less and move more in today’s busy, complex, stressed-out world is just inadequate. There are plenty of people who are eating less and moving more, and they aren’t able to get in and stay in a healthy blood sugar range. They have this ongoing problem.

I think when it comes to insulin resistance, it’s a warning sign. It also should be a motivation to stay in a healthy range, eat healthy foods, foods that are great for your body. They don’t cause you to have a big food coma or energy crash. They don’t cause gas and bloating. You can eat and have normal digestion and even energy. 

I think one of the things that might be misunderstood around insulin resistance is that it can precede other serious things, but you can do things that are helpful to keep it from becoming a problem. If you have consistent, regular exercise, that is always helpful. People ask, “What’s the best exercise?” It’s the one you’ll do. That’s the best exercise. Forcing people to do exercise that they hate doesn’t work. If you like to dance, dance. Whatever movement that you can do qualifies. 

Eating foods that you know are healthy for you and not causing blood sugar spikes and crashes. That’s important. If you have the blood sugar rollercoaster, if you have a lot of ups and downs, that is hard. It’s hard on your brain, your moods. You become more irritable, or maybe you’re hangry. It’s hard on your entire body and psyche. You want that even flow for your blood sugar measurements. 

It’s great if you can get a glucometer and test strips and test your blood sugar, so you know what’s going on. I think that should be in everyone’s home health kit. 

If you find it’s painful to stick your finger and get a necessary drop of blood, if you’re in the U.S., you can always get a prescription written. If you’re in other parts of the world, it’s over the counter. You can get a CGM, a continuous glucose monitor, and wear it for a few weeks, to see where you’re at, what’s going on. 

You might find that some things you think of as being unhealthy for you might be fine from the point of view of your blood sugar. I’ll bet you there are two or three things you do that you think are healthy for your blood sugar that are not. You will see these massive spikes that stay up for hours. That’s your clue. That’s not good. That’s a problem. 

Dr. Eric: 

I’m guessing if someone has not just type 2 diabetes but prediabetes, you recommend a CGM. Is there a time prior to that? If someone’s hemoglobin A1C is on the higher side, like 5.5-5.6. Is there a threshold where you recommend that it’s a good idea to get the CGM? 

Dr. Beverly: 

Yeah, that’s a great question. There is a transitional phase. When an A1C shows a steady climbing pattern. Say you’ve been checked over the course of the past two years every six months, so we have four data points. Maybe your A1C started out at 5.0. Then 5.3. Then 5.5. The last time you checked, it’s 5.6. Clearly an upward trend. It would be a great idea to have a CGM or use an old-school glucometer and test strips, just to see what your blood sugar reactions are to the foods that you eat and beverages you drink, so you really know how you’re doing. 

To me, the CGM wins because you can get that health data from overnight while you’re asleep. You’re not typically waking up in the middle of the night to do finger sticks unless you already have a problem. I do know people who have type 2 diabetes who do finger sticks if they wake up at 3am or 4am as a way to check and test. I think there is a lot to be said for having a great night’s sleep and having continuous data. 

Dr. Eric: 

Agreed. You talk about hemoglobin A1C. What are your thoughts on other markers like fasting glucose or fasting insulin? Do you rely primarily on hemoglobin A1C? 

Dr. Beverly: 

No, we look at the bigger picture. Fasting blood sugar or fasting hemoglobin, the morning sugars as some people refer to it more informally, are really helpful. They’re a guide because it lets you know if your blood sugar resets overnight. 

Here’s the deal. After you eat dinner, until you go to bed, then you go to sleep, then you wake up the next morning. That entire period should be your fasting window. Fasting literally means you are not eating any food. You are not drinking anything either that could cause a rise in blood sugar or insulin. At that point, you will be drinking water. Maybe unflavored herbal tea, not a sweetened one, something with a bland flavor. We are not trying to invoke any kind of sweet response.

When you wake up the next morning, here’s the deal. Sleep, every day for all of us, is an opportunity for your entire body, mind, spirit, psyche, gut, everything to reset. Part of the reset that you should be able to enjoy and experience is getting to a healthy blood sugar range. 

Your fasting morning blood sugar numbers should be 75-95. I love it when it’s in the 80s, so I know it’s not too low. It’s not hypoglycemia, which most people would say is 70 or lower for a fasting morning blood sugar number. It’s not too high, like 105-120 or even in the 200s. It should have reset to under 100. 

If that’s not happening, then that means your blood sugar is at a higher level in terms of its average blood sugar exposure; therefore, your A1C number is more likely to be higher. Not always though. There are people who have higher morning sugars, yet their A1C is okay. It’s not in a prediabetes or type 2 diabetes range. 

Dr. Eric: 

Have you also seen discrepancies sometimes where maybe hemoglobin A1C is on the higher side, but fasting insulin is on the lower side? Is that a false negative? Sometimes, it can be frustrating when they oppose each other. One looks like the person has maybe not yet prediabetes but heading in that direction. Then you look at another marker, and it looks perfectly fine. Maybe not necessarily fasting glucose. Even that, too. As far as focusing on fasting insulin and hemoglobin A1C, do you see sometimes one marker looks good, and the other marker on the higher side? 

Dr. Beverly: 

Yeah, they can be a paradox. Let’s talk for a moment about fasting insulin, to tie off what you had asked earlier. I do look at fasting insulin. I love to see it in the single digits, 9 or under. If it’s a 4 or 5, yay. We know that when the body is fasting, insulin is down; therefore, it’s not in a mode of trying to store excess glucose somewhere. Otherwise, it will try to park the extra glucose as fat. 

If the fasting insulin number is higher, like 20, 25, 30, your insulin is working overtime. It is trying to find a way to work with all the glucose. If it’s not signaling well with your cells, then the available blood sugar that should be grabbed by insulin and taken inside the cell as energy is saying, “We have to put this energy somewhere.” It starts to park it as extra fat, often in the abdominal cavity, particularly around the abdominal organs, or inside the liver. This is different than the fat that is just under the skin, the subcutaneous fat. That kind of fat gives off lots of inflammatory cytokines, those chemicals that can cause damage. It’s not a good kind of inflammation; it’s damaging. If you see those together, fasting blood sugar is high and fasting insulin is high, that is a problem you need to address. 

You can see the paradox of if fasting insulin is higher, but A1C is okay, or you can see a fasting insulin number in the single digits and A1C is still higher. You’re looking at windows in time. The A1C is an average of the last 3-4 months of your life in terms of your average blood sugar. Your bone marrow every day is putting out brand new red blood cells. That’s the good news. If they are coming into an environment of high blood sugar, they will get sticky with that extra blood sugar. 

If I can just take a moment to explain the process because I find people often don’t know what is A1C? Why do we care? Is it okay if we take a peek at what that’s about? 

Dr. Eric: 

Sure, go for it. 

Dr. Beverly: 

Great. Hemoglobin A1C, or A1C, is a measure of the average amount of blood sugar exposure your red blood cells have had over time. Your body naturally every day creates and puts out a fresh new set of red blood cells for you. 

What happens inside that red blood cell, you might remember from science class in middle school or high school that there is a chemical called hemoglobin. That heme molecule sits in the center of the red blood cell. Its job is to exchange carbon dioxide for oxygen. The carbon dioxide leaves, and oxygen comes in. 

When this is a healthy working mechanism, you will have energy and feel good. if for some reason the works are gummed up, your energy system will crash. You won’t feel as good. You are more likely to feel fatigued; you might need to take a nap. You can’t get through your day.

Here’s why: When you have too much glucose, this exchange of oxygen and carbon dioxide is getting compromised. The extra blood sugar, those molecules, stick onto this hemoglobin molecule, the heme, and gum it up. Therefore, this easy exchange is more like where it’s just too much to work. It’s a much different process. Which one will be a better flow? 

This is where the blood sugar complications that happen create a process called glycation. With that comes that damage that causes the heart attacks, strokes, and other flow problems for your vasculature. Your blood literally can’t flow as well as it should through your cardiovascular system. That’s why diabetics tend to have problems related to gummed up blood with too much blood sugar. 

They are at risk for diabetic retinopathy, losing their vision and going blind. 

They’re at risk for having their kidneys be destroyed and wind up on dialysis. Kidneys hate extra blood sugar. They don’t like it at all and will cause you to pee a lot and do whatever needs to happen to try to change how much glucose concentration is in your blood. 

Your nervous system doesn’t like it either. That’s why people get peripheral neuropathy. Fingers, toes, nose, things going on with their ears, problems with their mouth and dentition, their pelvic floor. Men wind up with erectile dysfunction, and women wind up with clitoral dysfunction. Inability to enjoy sex and reach orgasm. This is all a function of blood flow. When it gets compromised, these are some of the symptoms that show up. 

Problems with the immune system. The immune system is a part of this system. People become much more vulnerable to infections and infectious processes. They will have wounds that don’t heal. If they have gone numb, they can’t feel they were injured, and they got wounded. It becomes bad. Things become abscessed. It’s terrible.

In terms of the lower body circulation, the legs and feet are really sensitive to this. People wind up with amputations and start to lose body parts. They lose toes or lower legs or the entire leg. I have known people who have had double leg amputations off of this. They got terrible advice and followed it. Maybe they didn’t know it was terrible advice on how to deal with their diabetes. Or they ignored good advice. Both roads will lead you to the same destination of the awful consequences of diabetes. It leads nowhere good. You have to be proactive about it.

The good news is there are five basic lifestyle choices that will make the biggest difference in turning it around where possible or preventing further damage. 

Dr. Eric: 

Are you okay with sharing at least some of those steps? 

Dr. Beverly: 

Sure, let’s go through it. There are five steps I bundled up in the Yates Protocol. As much as it might seem that it’s obvious, you still have to do things that are specific or relevant to you and your needs and how you live your life. It’s a proven program with customizable elements. We are all unique individuals. 

The bull’s eye of the target is nutrition, and I know you will agree with me on this. You have to have a healthy nutrition that gives you good blood sugar, good glycemic control. We cannot ignore the importance of food in this. It’s literally let food be your medicine, and let your medicine be your food. 

In that, you have to understand what foods you’re eating that are having a good blood sugar response for you, and which ones are causing you spikes. Which ones put you on that rollercoaster, where you are slamming up and down? Not good. 

Sometimes, healthy foods can have unusual reactions. On a generic list, people would say things like cauliflower, quinoa, berries would probably be okay for most people, particularly in a normal portion. There are people who have unusual blood sugar reactions to seemingly healthy foods. If you’re one of them, this might be why you’re struggling to get control of your blood sugar. 

It’s good to test and not guess. That’s why I’m a fan of either the glucometer and test strip idea or using a CGM, so you know what’s going on. How are you responding? You might find that a smoothie or another combo is not a good combo for you. Or maybe you are keeping yourself from eating bananas, potatoes, sweet potatoes, yams because you think they will spike your blood sugar. You should test and be sure. They might be fine for you. Just because they weren’t okay for your neighbor doesn’t mean they’re a problem for you. 

The next is meal timing. The time of day you eat your food matters for good blood sugar control. In particular for insulin resistance, same advice. I will give you two tips here. 

One is to make sure that you allow at least 3-5 hours between your dinnertime and when you put your head on your pillow to go to sleep. The reason I say that is this is part of the magic of getting your blood sugar to reset overnight. You have to give your gut a rest. You don’t want to have a heavy meal and go to bed on it. This is a disaster for a number of reasons. It will more likely lead to heartburn or GERD and most likely will lead to higher blood sugar numbers in the morning. You won’t have time to reach that healthy range.

The other tip is this: I notice for many people who have type 2 diabetes, they often get so busy in the middle of the day that they forget to eat lunch. That’s a mistake for two reasons: 

Our body expects input on a rhythm. When we fail to meet that rhythm, things get out of order. Your whole hormonal system, including your thyroid system, is unhappy when you are inconsistent.

The other thing is you get so hungry that by the time you eat dinner, you are ready to eat whatever. That is where people make mistakes because they are hungry. They will eat the fastest, simplest, easiest thing because it solves the problem quickly. In an environment of 24/7 food, much of it is ultra-refined and highly processed. This is not good.

Step three would be the power of sleep. Sleeping is healing, and healing is sleeping. We have to get rest. Be able to restore, regenerate, and help those rest mechanisms. Some people have a phenomenon where their blood sugar rises around 4am or 5am. That’s an inappropriate response. It should rise a little bit to get you ready for your day, so you don’t pass out when you go from horizontal to vertical. It shouldn’t spike when you’re sound asleep. If it does, you need to do something about that, and that will determine your activities during the day to get rid of that bump.

The next piece around that for sleep is to know that it should be a friend. If you’re struggling with sleep, if you get feedback from someone that you snore a lot, or even worse, that you go completely silent and don’t breathe. Maybe your family member or lover tells you this. There are even apps that can help you. If you live on your own or don’t sleep with anyone else, you could still get this data. You should have a sleep study done because this is serious. This could be life-threatening. You could have sleep apnea or some other disorder that needs to be assessed. Test, don’t guess. It’s a rallying cry.

The fourth step is stress. Stress is underappreciated in the general public on how many things it can break. I liken stress as the bully that grabs you by your genetic collar and slams you against the wall of whatever is hanging out in your genes, your epigenetic expression. This means that some of us will be more vulnerable to problems with diabetes than others. Some people don’t have this as their weak link. Maybe it’s asthma or osteoporosis or any number of things.

Our fifth thing of course is exercise and strength training. Here’s the beautiful thing about this. It’s true for all of us at any age or stage. Exercise, active working of muscles, our blood sugar sponges. Whenever you can exercise, take that opportunity. It makes the difference. Those muscles open right up and are like, “Yes, give us that glucose.” You will see a rise. It is natural. Don’t freak out. 

You will see a rise in your blood sugar while exercising because your body is mobilizing the energy sources to meet the demand of your active working muscles. It’s a good thing. Active working muscles are a blood sugar sponge. If you see a spike, you can start to do wall squats and sits or go for a walk. There is a lot you can do to get that blood sugar down. When you exercise, you will see it up. It should reset in about a half hour to an hour. Normal occurrence. Nothing to worry about.

Dr. Eric: 

Earlier, you mentioned the most important exercise is whatever someone is willing to do. Ideally, you would say it would be a combination of some resistance training along with cardiovascular exercise? 

Dr. Beverly: 

Yeah. I think cardiovascular, as long as you are physically able and not in pain or otherwise compromised, ideally should be about five days a week if you want to do something about insulin resistance and diabetes. In this case, the regularity of that rhythm makes a difference.

That doesn’t mean it has to be for two hours a day. 30-40 minutes daily for most people will be fine. As we get older, the 30-minute mark is super. You don’t have to pound yourself. It’s not like you are preparing for a half-marathon or marathon every day. Everyone has to rest and reset. 

If you are paying attention to sports, you are seeing professional athletes tap out sometimes depending on the sport and strategically resting because they have so much more information and data, so they don’t get worn out. As a result, in some of these careers, like basketball or soccer, some of these more aerobically and anaerobically intensive sports, people have longer careers than they used to. These athletes are taking much better care of themselves than was historically the case because they have better information.

The thing about strength training, especially as we get older, particularly for women, as we enter our 50s and 60s, from what I understand from the research and other experts I work with, it’s best to train three times a week. When you first start a weight training regimen, you will start off in a way where you are emphasizing great form. You may start with lower weights for the first 2-3 weeks. Work with a personal trainer, so you know what you’re doing and don’t injure yourself, so you can keep going.

Once you have your form down, then you want to emphasize going heavy. Let’s say you started out with five-pound weights. Then you want to graduate to 10, 15, 20. Particularly for women. This is important both for bone health, so you can avoid osteoporosis; balance, so you don’t wind up with a fall that we hear about older people going through, which opens up a Pandora’s box of problems. You also want to have good blood sugar control and maintain it as you age. Working with your musculature and neuromuscular balance and those receptors, like your inner ear, that give you balance. You want to be able to do these things. 

That piece of self-care, every day if you commit to that 40 minutes or so, whether it is the aerobic side or the strength training side, whatever exercise you will do is the best. It could be dancing. Just get it done. Make sure that is on your calendar. If they already have diabetes or insulin resistance, now your first and primary job in your life is going to be your self-care. These are often very generous people. They are the rock of their community. They do so much for others. You have to do this for yourself. Self-care has to be job #1. That way, whatever else happens the rest of the day, you have already taken care of you. 

Dr. Eric: 

I agree with everything you said. We all know diet is important. Not everybody follows a healthy diet or eats a healthy diet. When it comes to supplementation, there are also a lot of supplements that potentially can help with blood sugar, or at least play a role. They are not a substitute for diet. What are your thoughts on the supplements out there, like berberine, alpha-lipoic acid, even chromium and magnesium? 

Dr. Beverly: 

I’m a real fan of alpha-lipoic acid. I think its oxidative fighting powers are great. It’s a wonderful antioxidant. I personally use it to protect your nervous system and all the other things that might be affected by free radical damage. Whether you live in an environment that has more environmental toxicity, or to combat the normal changes that come along with aging, it’s a great member of the toolbox.

Chromium is one of the minerals that is often deficient in the diet. You can test for it to see how much chromium someone might need.

Another consideration is berberine. When I went to naturopathic medical school, we were always taught to be cautious about the use of berberine. It might be too antimicrobial and disturbing of the gut microbiome. 

In today’s world, there has already been so much damage to people’s microbiomes that berberine can be helpful. It might be a shorter-term tool or a longer-term tool. It depends on a person’s health history. Some people as kids were given antibiotics back to back to back many times for ear infections, like it was candy. It’s an odd thing. It depends on the kind of medical help people got when they were little. If you know that’s in your history, you probably need to do some other microbiome replenishment strategies. 

Berberine can be helpful for blood sugar management in and of itself. It may not necessarily be an automatic problem for the gut’s microbiome. 

Things like fenugreek. There is banaba. Any number of other things. Gymnema. I am a real fan of fenugreek and gymnema, especially if people have cravings. They find they have such a sweet tooth that it ruins any ability to make good choices around the things they eat or drink. It can help reset the tongue and buy you some time.

The good news is the cells on the tongue turn over every 10-14 days. You get a whole fresh crop. Within the course of half a month to a full month, you can really change your palate if you want to. If you are struggling with cravings, know you can take charge of it.

Dr. Eric: 

With berberine, there is some controversy. I had Dr. Jason Hawrelak on the podcast; I’m not sure if you are familiar with him. He has a site called Probiotic Advisor and is an expert on the gut microbiome. He is opposed to berberine because of some older studies. Most of the newer studies seem supportive of berberine and the gut. 

I don’t know if you are familiar with Dr. Rhonda Patrick, Find My Fitness. She does a lot of research. She had an episode on her podcast on berberine. That was one of the things she covered about the gut microbiome. According to her research, it doesn’t seem like it’s negative. At least short-term. If someone is taking it for six months or a year, it may be unknown. For taking it for a few months even, she didn’t seem too concerned. 

Dr. Hawrelak would probably say not. Specifically what he said, maybe if someone takes probiotics with the berberine, it would be okay to replenish. You could tell he wasn’t a big fan of that. Again, Dr. Rhonda Patrick said it was okay. The research I have done. If you go into PubMed and search for berberine and gut microbiome, most if not all of the recent studies are all positive on the effects of berberine on the gut microbiome. 

Dr. Beverly: 

It is interesting to see that shift in the research. People’s own lived experiences and the environment we are in right now, it’s not only more complex, but we have more chemicals in the environment that we are often eating or being exposed to unwittingly than has ever been true before in human history. We are all in the midst of a giant experiment, and the outcome is unknown. We are the laboratory. Maybe that’s why people have different points of view or experiences with berberine.

I haven’t seen any catastrophes from it. It’s been fine. I have also had so many things in my toolbox as a naturopathic physician that I haven’t had to rely on one thing in order for it to make that clinical difference. 

Dr. Eric: 

What are your thoughts on metformin? 

Dr. Beverly: 

It’s a helpful medication, and it buys people time. I always tell anyone who has type 2 diabetes, prediabetes, type 1, insulin resistance that you still have to do lifestyle pieces. Obviously, in the case of type 1, where someone’s body no longer makes insulin, for the rest of their life, they will need to take insulin as a medication. We don’t have a cure for type 1 yet. I’m hopeful they will figure that out, but we’re not there yet.

You still need to do all you can not to be on that blood sugar rollercoaster. Those spikes and the crashes can be devastating. For type 1, potentially deadly. Absolutely to be avoided. You want to keep everybody, wherever they are on the blood sugar response spectrum, in that healthy zone as much as possible. 

With that in mind, paying attention to those lifestyle factors—nutrition, meal timing, stress, sleep, exercise—is the way to go. When you get and stay in that healthy range as much as possible throughout the day and night, now, you’re keeping yourself out of the danger zone for the nasty consequences of uncontrolled diabetes. 

Dr. Eric: 

There is a time and place for certain medications. I wanted to get your opinion. 

Dr. Beverly: 

It serves a place. I am not opposed to medication. It absolutely buys us time. If that’s the thing that’s working, do it. You still have to do lifestyle stuff though. 

Dr. Eric: 

I definitely agree with that. Circling back to the consequences of diabetes, you know that most if not all of the listeners have a thyroid or autoimmune thyroid condition. Have you seen any relationship between blood sugar imbalances and thyroid imbalances or thyroid autoimmunity as a trigger or contributing factor? 

Dr. Beverly: 

Absolutely. I’m glad you asked that. When I think of the thyroid, I think of the whole hormonal system, the endocrine web if you will. I do think of it as a spider web. If you pluck one strand, you will see the whole thing quiver. When you look at the system, I think of the thyroid as the conductor of the symphony. If the thyroid is not functioning well, if it’s under autoimmune attack, or if it’s just hypo or hyper, you really want to get that into balance because it will drag down other things with it.

What I have classically seen is if someone has been really stressed, if they have a clear diagnosed thyroid problem, often the next thing that breaks if they haven’t gotten the help they need is their cortisol regulation will go bonkers. If cortisol becomes out of balance, because it is meant to be a life emergency system, and not a normal life system. What I mean by that is cortisol is there as a partner to let you respond to an actual emergency. Most emergencies were brief, not sustained. In today’s world, I don’t know. Things are changing. 

You’re supposed to be able to be superhuman with the use of cortisol and adrenaline rushing through your bloodstream for 10 minutes. This is how you hear about a petite woman who is maybe 90 pounds soaking wet lifting a car off of a loved one. A superhero move in that moment that she ordinarily wouldn’t be able to do. She can because it was a clear threat. Able to perform a miracle. 

In that process, if it’s a 10-minute moment, it’s okay. Your body will eventually bring your cortisol and adrenaline back to a normal level, and you will be all right. But if you are under threat, real or perceived, maybe you live in a place that is dangerous. Maybe you have a terrible work environment. Maybe your family relationship or love life is just a harmful, difficult thing. Maybe you have gotten some other kinds of surprises that are shocking to the system. 

What will happen is cortisol and adrenaline will get so used to being elevated and high that any time they go up, at the same time, your body releases glucose because it thinks you’re lifting the car off the loved one. Or you need to run away from something. But you’re not getting the exercise that goes with that activity. You aren’t burning off the extra cortisol or adrenaline. Therefore, it keeps circulating in your blood system, and it has the opportunity to act like little jackhammers on your blood vessel, putting pockmarks if you will along the way in your vasculature, particularly around the heart. Therefore, you’re more at risk for things like heart attack and stroke. This is where this comes from. 

That is why people who have combinations of problems that include diabetes are more likely to have cardiovascular problems and heart attacks. You want to get your thyroid situation straightened out. If you have thyroid and adrenal problems, you need both straightened out. If you don’t, they will cause the insulin resistance that leads you straight to prediabetes and type 2 diabetes. One link grabs another link grabs another link grabs another, and you need to unlink them.

The good news is working on one or two usually yields a result and lowers the threshold of risk for the others. 

Dr. Eric: 

I agree. It’s amazing how everything in the body is connected. Those five factors that you mentioned earlier, incorporating those, it’s not just about blood sugar, but those could help with- I don’t want to say everything, but a lot of things, if not everything. 

Dr. Beverly: 

It’s incredible. That is so helpful in healing. No one situation is too complex. It’s all figure-outable. The path won’t be linear. Get to know yourself better. 

Dr. Eric: 

Again, you shared a lot of great knowledge. I want you to let everyone know about your upcoming summit. Of course, other places people can find out more about you if someone wants to work with you. Talk about your summit that’s coming up.  

Dr. Beverly: 

Sure. I’m the host for the online Reversing Type 2 Diabetes Summit. It will be live and free October 3-9, 2023. You’re welcome to check that out. 

My websites are DrBeverlyYates.com and NaturalHealthCare.com. We are literally redoing that one right now as of our recording. It will be up and wiggling by the time this is released. 

We will have opt-ins for more information about CGMs, for people who want tasty, simple recipes for blood sugar management. One of the fun things about that is it includes both options that have meat as well as plant-based, 100% vegetarian and/or vegan recipes. Wherever you’re eating, whatever is working for you, because I know nutrition is not one size fits all, I got you. People are welcome to grab those. 

Dr. Eric: 

This was an amazing conversation. Thank you so much, Dr. Beverly for talking about insulin resistance and type 2 diabetes. 

Dr. Beverly: 

Thank you. Please make sure you’re following Dr. Eric wherever he may be, so you get all the latest posts. He has been very focused on his mission for working with thyroid and autoimmune support, and I love when colleagues have a clear focused mission. Let’s all link arms together and work together to have this world be healthier.  

Dr. Eric: 

Agreed. Thank you so much.

Recently I interviewed Stephanie Grosvenor, and we talked about the three core body systems that can help to reverse thyroid autoimmunity. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

Thank you so much for joining me. I am very excited to chat with today’s guest, Stephanie Grosvenor. We are going to be discussing the three core body systems that can help to reverse thyroid autoimmunity. I am going to dive into Stephanie’s short but sweet bio first.

Stephanie is a holistic nutritionist and functional medicine health coach, specializing in simplifying health for you, so not only do you live a life that improves the way you look, feel, and age, but one that you are excited to wake up to and live every single day. Thank you so much for joining us, Stephanie. 

Stephanie Grosvenor: 

Thank you, Dr. Eric. It is fantastic to be here with you on your show. 

Dr. Eric: 

Fantastic to chat with you. Really excited about getting into the three core body systems. Before we do this, could you give your background? How did you get started? How did you become a holistic nutritionist and functional medicine health coach, which led you to- I know you have your own health journey. 

Stephanie: 

Of course, I’d love to. My health journey or complications that I had with my health started when I was four years old. I didn’t realize how early these things started. I went through about 15 years of experiencing severe health issues, ranging from chronic inflammation, chronic fatigue, weight gain, acne, severe digestive issues, and food sensitivities. 

I probably spent a good five years jumping from doctor to doctor—this was when I got into my 20s—looking for answers. Why am I so tired all the time? No matter how much sleep I get, why am I constantly tired? I had terrible acne. I never had that, but the moment I hit my 20s, my weight ballooned, my acne came up, these digestive issues were so bad. Even when I was just drinking water, I used to get severe pain. 

Every doctor I went to told me I had food poisoning. You can’t have food poisoning for five years. There needs to be some kind of relief. People wanted to put me on antibiotics, which I knew aggravated the digestive problems I had. When it came to my acne, dermatologists tried to put me on contraceptives and Accutane and other things to fix the problem, none of which I ended up doing. I knew something else was going on, and I didn’t want to use these methods they were talking to me about.

Eventually, when I was about 25, I found functional medicine. After my research, using Dr. Google and YouTube University, and all these things you have to be careful to use, I decided to take control of my own health. Everywhere I was going, I wasn’t getting the answers or support I needed. I dove into functional medicine, reading everything I could get my hands on, and started to implement a lot of the stuff I was learning.

After 15 years of health issues, within four months, I was able to clear up my acne, get rid of inflammation. My food sensitivities dramatically decreased. All of a sudden, it felt like the weight was falling off of me because I tackled the inflammation and focused on looking after and fixing my gut. All of a sudden, everything else fell into place. 

That’s really what sparked my interest in getting into this field. Understanding that food is medicine, and it plays such a big role in our health. I ended up going back to school, getting qualified as a holistic nutritionist, and going to go further into becoming a full-blown functional medicine doctor or practitioner. 

Looking back at my own journey for so many years, I had great functional doctors on my team. I realized that wasn’t what I needed. I didn’t need another doctor at the time. I needed support. I didn’t know that health coaching was a thing when I was going through my own health journey. 

As I was investigating different universities and where to study to become a practitioner, I came across health coaching, and I thought, this is it. This is what was missing in my journey, and this is the gap that I want to fill for other people to give them that continued support in between working with a practitioner. So valuable. When you bring a coach onto your team and create that really strong collaborative care team, that is when you see accelerated results. That is where you see true lifestyle transformation. That’s my journey. That’s my story. 

Dr. Eric: 

I agree with you. I love health coaches; they have their place along with practitioners. It took about four months for you to restore your health. I’m guessing diet played a huge part in that? 

Stephanie: 

It definitely did. Just to be very honest and realistic, four months is where the initial bulk of the healing took place, but it took me a total of about 2/2.5 years to achieve that full healing, optimal function. It’s something you have to work on every day. We are exposed to so many toxins and stressors. Those initial four months, that was the major healing phase for me. 

Diet played a huge role, really looking at what I was consuming. At the time, I was eating what I thought was a healthy diet: low fat yogurt, low fat cottage cheese, whole wheat bread, all this stuff that we have been taught for so many years is very healthy. I was doing smoothies with lots of fruit. I was drinking green juices or vegetable juice, but I was doing it at 9pm. A lot of things I thought were healthy that didn’t quite support my healing journey because I just didn’t know I was doing things incorrectly. Diet played a huge role. 

Coming back to what does my body need right now? It’s not looking at it as a good food versus a bad food. What is good for me right now? What is bad for me right now? Taking out the things that were contributing to inflammation and gut dysbiosis. Including a lot of whole foods, lots of color, lots of variety. Completely changed my life. 

Dr. Eric: 

I think a lot of people were in a similar situation. That includes myself. I remember those days many years ago when I was eating whole wheat bread, and I thought it was healthy because it wasn’t white bread. Sometimes, I’ll tell stories of when I used to eat soy nuggets, which I look at the ingredients now and cringe. I thought it was a healthier alternative. There are some health benefits to organic, fermented soy, but the soy nuggets I was eating were not healthy. The perspective has changed for myself and you and I’m sure many others are listening to this. 

For some people, maybe they’re in a similar situation that we were in, where they think they’re eating healthy, but not necessarily. 

One other thing I wanted to mention. You mentioned it was four months where the main healing took place, but it was really a 2.5-year journey. Just the other day, I had a patient with Graves’ I was consulting with, and she told me, “I want to be the quickest to get into remission.” Her goal was in two months. That’s really quick. It’s great to be ambitious and want to restore your health quickly. But  I was explaining that you want to have realistic expectations. 

I’m glad you said this, not to discourage people, as some people do heal quicker than others. Two months, even four months, is really quick, especially when dealing with a chronic health condition. 

Stephanie: 

Of course. You’re right. People need to have realistic expectations. Otherwise, that impacts your motivation, and it does impact your dedication. If you are expecting to fully heal and get rid of all your symptoms and get off all your medication within two months, and if it doesn’t happen within two months, a lot of times, people want to throw in the towel. “I have been so dedicated, and I’m not where I want to be.” 

We need to remember that where we are right now, it didn’t happen in two months. It happened over five, 10, 15, up to 20 years. Your autoimmune condition may have only been diagnosed recently or within the last few years, but generally, these start to happen many years ahead of time. It takes a long time for us to actually get very sick.

The good thing is it doesn’t take as long for us to heal. We will heal much faster. That doesn’t mean it’s going to happen in two months or three months. You have to stick with it and know every single day, you are doing something to support your body. You are going in the right direction. 

The other thing I want to add onto that: I personally don’t feel it’s good for us to try to do everything all at once. We want to look at your detoxification system. We want to look at your stress, your gut. If you are trying to fix all of these things at once, not only does it put more stress on you mentally and physically, but it puts too much stress onto your body. Your body can only handle so much at once. Stress is one of the leading causes of developing an autoimmune condition or thyroid dysfunction. With anything we’re doing, we want to take a faced approach and make sure it’s as less stressful as possible.

Dr. Eric: 

Agreed. One thing we also should add is it’s not unrealistic, I don’t think, to get results, like start feeling better in a few months, 2-3 months. That’s the good news. We’re not saying it’s going to necessarily take a year before you start feeling better. But to optimize your health, it does take a while. In most cases, it will take more than a couple of months. To start feeling better, noticing changes in your blood test, after 2-3 months, that’s not unrealistic. 

Stephanie: 

Not at all. 

Dr. Eric: 

Now, let’s dive into the three core systems. I don’t know which one you want to start with, but I’ll let you take over, Stephanie. 

Stephanie: 

I’m grateful for the opportunity to talk about this because it’s one of my favorite things to talk about. Let me give you an overview of these three core systems that we want to focus on. The first one is your liver and your detox system. The second core system is your gut and digestive system. The third one is your immune system and inflammation levels. 

I mention them as three different systems. They are. But what we need to remember is these three systems are very closely linked. When one is affected, it will cause an effect in the other two systems as well. The good thing is once we start to rebalance them, you will see those improvements in the other two systems, too. They are so closely interlinked. You can’t really affect one without having downstream effects on the other two. 

Why I mention these three core systems is because you cannot have a symptom or a diagnosis, whether it’s chronic or autoimmune, without having an imbalance in one, two, or three of these core systems. An imbalance in this is going to lead to declining health. Therefore, when we are looking at healing, we really want to pay attention to these three systems. Are they working effectively? Are they working efficiently? What imbalances may be present that we can start to correct? 

The first one I’d like to look at, especially when it comes to thyroid issues, is your detoxification system. A lot of the time, I hear from people that they do not focus on detoxification because they don’t consume alcohol. There is this idea that the only time you need to detox is if you are burdening your body with alcohol, and that is not the case. 

Something else that comes up a lot is “If I have a liver, if I have a kidney, and if I drink water, my detoxification system takes care of itself.” Unfortunately, with the toxic burden that we carry in today’s world, our detox system needs a lot more support. It is something I personally feel we should all be focusing on every single day. We are exposed to toxins through the food we are eating, with pesticides, through the water we drink, the air we are breathing, the personal care products we use, the cleaning products we use. The coffee you are drinking in the morning is laden with pesticides and mold. I don’t say this to scare anybody. We all are exposed to this. I say this to bring awareness for you and why you need to be looking after your detox system.

Research shows that especially for women, we are exposed to up to 200 chemicals by the time we even leave our house in the morning. If you think about that, that is quite a scary statistic. Therefore, we need to help our body out a little bit. We need to give our liver a helping hand. This is why I tend to focus on the detoxification system first. 

Every time a client starts to work with me, we go through a very deep assessment of the body. My focus always used to be on gut health. Gut health is central. What I started to notice a few years ago through these assessments is everybody I was dealing with had some degree of toxicity in the body, or a sluggish liver. We can’t fully heal the gut if our liver is not functioning properly, if our detox system is compromised. Your gut plays a role. Your gut is part of your detoxification system. 

First of all, we want to look at supporting this. Generally, what I would recommend for people is just a general detox, maybe up to 14 days. Of course, everybody is an individual. Forgive me, I’m speaking generally now. When you work with a practitioner such as Dr. Eric, we would look at customizing a program based on the patient’s needs. Generally, looking at a 14-day detox support program. 

What that would look like is using food as medicine. Food is always the core pillar that we look at. That would be eating a lot of cruciferous vegetables: broccoli, cauliflower, kale, even things like mushrooms and onions and all those good things. Getting a lot of that into your diet.

We want to look at slowly starting to clean out your exposure to toxins through your home and personal care. This doesn’t mean I tell people to go throw everything out at their house. What can you start to replace? Look at the things you are using most often: your daily stuff, your deodorants, toothpaste. As one finishes, purchase a healthier alternative. 

It’s become so widely available now. It’s not difficult to find non-toxic products. If you look at places like Sprouts, Whole Foods, even Trader Joes or Wal-Mart and Target are getting a lot more into healthy, non-toxic, organic foods and products. Companies like Thrive Market, an online wellness store, have such great clean products on there as well. Slowly starting to replace the things that you get exposed to most regularly, one by one starting to clean them out.

We also want to look at supporting your detox system with supplementation possibly. Things like glutathione are helpful to bind toxins and get them out of your system. If you are looking at a hormonal imbalance, if you are dealing with estrogen dominance, we may support that detoxification with something like DIM broccoli extract. 

One of my favorite ones to use, especially if somebody is dealing with a thyroid issue, is something called NAC, n-acetyl cysteine, which has been shown to be effective for a lot of people dealing with thyroid conditions. It helps with your inflammation levels, your cellular health in general. We may look at using supplementation as well. Does that support you with detoxification?  

Dr. Eric: 

It sounds like you use a combination of diet, supplementation. One thing I wanted to mention, because there might be some people listening who heard you say “cruciferous vegetables like broccoli, kale, and cauliflower,” and there are some who might be concerned about the goitrogenic properties of cruciferous vegetables. I’ve said elsewhere that I’m not too concerned about these foods being goitrogenic. Maybe if someone is eating five cups of raw broccoli or kale per day. Usually, it’s the opposite problem, meaning these people aren’t eating enough of these foods.

I haven’t seen much of a problem when it comes to the goitrogenic effect, so I agree with you. Whether someone has Hashimoto’s or Graves’, I think it’s fine to eat cruciferous vegetables. Listen to your body. If someone is having a lot of bloating/gas, maybe they have some digestive issues, SIBO or something else going on.

Other than that, most people do okay with the cruciferous vegetables. I don’t know if you have anything to add to that.

Stephanie: 

I completely agree with you. There is such a fear around the goitrogens as you said. In my experience, that research had a place, but it is a little bit outdated. 

As you said, listen to your body. Most people are doing fine with cruciferous veggies. It’s actually supporting improving their health, not deteriorating it. 

If you are concerned, you can focus on eating your cruciferous vegetables cooked. That will impact the effect it has on your body, and it will minimize. If you are worried about goitrogens, cooking will decrease that. 

However, in my experience, it hasn’t really been a problem. If you are eating a lot of cruciferous veggies, or veggies in general, and you are experiencing a lot of bloating, we will jump into gut health in a minute. That is often a sign of dealing with SIBO. SIBO, small intestinal bacterial overgrowth, is something we often see come about with thyroid issues, especially Hashimoto’s. Everything slows down. The whole body is slow. Your metabolism is slower. This can increase it quite a bit. 

Dr. Eric: 

Before we talk about digestion, can I ask what your thoughts are on sauna, especially infrared sauna? Also, things like colonics and coffee enemas. 

Stephanie: 

I missed the first part. You asked about colonics and coffee enemas? Was there a third one? 

Dr. Eric: 

Infrared sauna.  

Stephanie: 

Yes. Personally, I do recommend saunas. One of the ways that we get toxins out of the body is movement and sweating. We get toxins in two forms. You get your fat soluble and water soluble. We are only going to get those water-soluble toxins out through sweating. You want to detox at the rate that is comfortable for your body. Too much too soon can have negative effects.

What I would say is as we are going through the digestive system, through your gut health as well, that will support this detoxification. The problem is if you are releasing too many toxins into your bloodstream all at once, and your pathways are not clear enough for your digestive system, those toxins are going to be reabsorbed elsewhere. 

If you are doing saunas, you don’t want to go every day for 45 minutes or an hour. You want to start slow. You want to make sure that you increase your hydration as well as look at your mineral balance. If you are sweating out too much trying to detox but are not bringing back the magnesium or potassium, you are going to feel quite bad. We don’t want that to happen. Yes, saunas. I do like it very much. 

Coffee enemas, I know there is mixed research on it. Coffee enemas are shown to be very good for parasites, any that are in your liver. It has been shown to get rid of that as well as parasites in the gut. Coffee enemas, I don’t mind. If that is something that people want to explore, I am happy to walk them through that process.

Colonics are something I am a little bit more cautious of. To each their own. This is your healing journey. Colonics are something I wouldn’t do initially, unless you find a practitioner that you are very comfortable working with. You need to do your research on these things. Personally, I wouldn’t recommend doing colonics until you have gone through a gut protocol because you don’t want to cause any more disruption. A lot of the time, the things you are trying to do with colonics by cleaning all of that up, we can do with food, supplementation, or herbals. 

Dr. Eric: 

I agree about saunas. One thing I sometimes say, if someone has hyperthyroidism, especially if it’s unmanaged, they might not want to go in the sauna. If they have an elevated resting heart rate, sauna elevates your resting heart rate more. Otherwise, I am a big fan. I went to the sauna this morning myself. I try to do it at least twice, if not three times a week. 

As far as coffee enemas and colonics, I am not opposed to them, but they are not parts of my toolkit. I don’t commonly recommend them, but a lot of people do benefit from coffee enemas, and some people benefit from colonics/colon hydrotherapy. 

Do you want to go into the second core body system, which I believe is gut? 

Stephanie: 

100%. I’d love to. This is my main area of focus. It’s my favorite thing to work on. It’s the area that had the biggest impact for me on my own health journey as well as where I see my clients make the biggest improvement once we start focusing on your gut. 

Your detox system will affect your gut, and your gut health is definitely going to affect your detox system. Of course, as I said earlier, they work hand in hand. 

When we are looking at gut health, this is particularly important with thyroid conditions. In 98% of thyroid conditions, you will see an underlying case of leaky gut. The two main gut conditions that we are seeing that specifically relate to the thyroid is what we call leaky gut. 

Dr. Eric, I don’t know how much detail you want me to go into this. I’m sure you’ve discussed it a bit on your podcast. Do you want me to recap or carry on with the others? 

Dr. Eric: 

Sure, why don’t you go ahead and give a brief recap of what a leaky gut is? 

Stephanie: 

Over 70% of the adult population is dealing with leaky gut to one extent or the other at this stage. I assume almost every time I see a client, you can see straight up just from their symptoms without having to do testing if leaky gut is present or not. As I said, if you’re dealing with an autoimmune condition or thyroid issue, you pretty much guarantee that leaky gut is happening. 

What happens is your digestive lining, your gut lining, is very thin. It is only one cell layer thick. I will give a very simplified explanation of this. Basically, these cells that make up your gut lining are very tightly packed together. What happens with leaky gut, this is caused by stress, the food that we eat, medications, toxins. There are a host of different things that contribute to leaky gut. What happens is these cells are tightly packed together, the only thing that can get through that barrier is supposed to be your nutrients: vitamins, minerals. That gets into your bloodstream and is then transported around the body to where they need to be. 

With leaky gut, these cells that are closely packed together start to separate. They start to open up. All of a sudden, you have these big holes, gashes in your digestive lining. That’s what we call leaky gut or gut permeability. 

Now, it’s not just vitamins and minerals that are getting through, but it’s toxins, toxins that are supposed to be pushed out in our stools are now escaping and getting into our bloodstream. Digestive pieces of food are getting through there. Bacteria that live in our gut and are supposed to only be in our gut are escaping into our bloodstream. 

Depending on the research you’re looking at, it’s anywhere between 70-80% of our immune system lives in and around our gut. What happens is when these toxins or food or bacteria, these invaders, are escaping our digestive system and getting into our bloodstream, it is triggering our immune system. Our immune system realizes, “Hang on, these guys are there. They shouldn’t be here. There is an invader; there is an enemy.” The immune system starts a process of inflammation in the body and the production of antibodies. 

We know if we have an autoimmune condition, we have antibodies. They are these bullets that the immune system creates to attack the enemy, to attack the invader. Unfortunately, sometimes the immune system is so overloaded and exhausted that it becomes a little bit confused. These antibodies, these bullets, are no longer attacking invaders. It starts to attack our body as well. This is one of those big links between gut health, leaky gut, inflammation, and autoimmune disease. It’s something we definitely want to look at.

Every time toxins are escaping into our bloodstream, it also increases the load on our liver and detox system, right? You can see that link. The moment we can kill that leaky gut, we create a friendlier communication and clearer communication between the bacteria in your gut and your immune system. We prevent toxins and invaders and these unwanted things from getting into our bloodstream. Therefore, decreasing inflammation and the antibodies. That’s definitely something we want to look at supporting.

The second thing we see a lot happening in the gut is what we call gut dysbiosis. We have trillions and trillions of bacteria that live in our digestive system or in us and on us: on our skin, our lungs, our mouth, everywhere. We have more bacteria in us than we have cells that make us a human being. I always say that because of this, we are basically a very advanced walking, talking piece of bacteria. We have trillions of these things. The fact that we have so many should be a very clear indication that this is something we should be paying attention to and looking after. 

What we want is high amounts of very good bacteria, and we want the bad bacteria very low. We will never get rid of the bad bacteria, but we want to keep them low. The good bacteria keeps your bad bacteria in check. It prevents it from overgrowing. Through our diet, medications, toxins, unfortunately our good bacteria is being killed off. This gives our bad bacteria an opportunity to grow. A lot of these bugs in our system are opportunistic bugs. They will stay nice and calm and quiet until they see an opportunity, and they are going to strike. They are going to colonize and take over the gut. 

This increase in bacteria also leads to leaky gut, but it leads to symptoms like gas, bloating, abdominal pain, fatigue. It can even lead to joint pain. Yeast overgrowth like candida can lead to a lot of fatigue and joint pain. 

Cravings is a huge one. Generally, we see bad bacteria feed off of sugar. The more bad bacteria we have, they will scream at us, “Feed me.” They want sugar. This creates these intense cravings. I say to people all the time, “Your cravings for sugar are not because you don’t have willpower. It is because of this dysbiosis, and bugs are screaming at you.” 

When we can correct that dysbiosis and get rid of the bad bacteria and increase the good ones, they will also scream at you for food. Except their preferred food is fiber. That is where you will start having cravings. I promise you this is possible. You will crave broccoli, spinach, fruits and veggies because the good guys in your gut want this. 

When we are working on gut health, we need to look at balancing that good and bad bacteria. Again, we do this largely through food. We want to cut out the foods that feed the bad bacteria, and we want to get a variety of different, colorful fruits and vegetables. We are getting a lot of phytonutrients, the things that give food its color. We need a variety of phytonutrients. We need a lot of fiber. 

For me personally, I don’t think it is possible to fully heal your gut using food alone. I do encourage supplementation when it comes to this. Let me not say you can’t heal it with food alone, but it is going to take far longer. 

I do encourage the use of some supplementation with gut health. Depending on what you are dealing with, I would adjust supplements. Some people may need a digestive enzyme to help them digest their food properly, to absorb the nutrients. We use things like collagen and glutamine to help heal that gut lining. If you don’t have SIBO, we will look at using probiotics to increase your good bacteria. We use things like omegas, Vitamin C, Vitamin D, zinc to help strengthen your gut lining and create a healthier communication between your gut bacteria and immune system. We use supplements like that to support gut health.

We like to include a lot of fermented foods. Your probiotic foods: kimchi, sauerkraut, miso, those sorts of things. If you can get your non-GMO, organic good miso. When you are dealing with a thyroid condition, miso is probably the one that I would leave out. Focus on the sauerkraut, kimchi, those fermented foods. As I mentioned, we want prebiotic fiber. We want to feed that good bacteria with lots and lots of fiber. That would be our approach to healing leaky gut or gut dysbiosis. 

If you have signs of yeast overgrowth or severe bacterial infections, we may look at including some anti-microbial supplements. This is something I don’t recommend people do on their own because you don’t want to damage the gut further. I recommend that you work with somebody who knows what they’re doing. You may end up bringing in things like oil of oregano or wormwood or these herbals to speed up the process of getting rid of that bad bacteria, the parasites, the infections in your gut. Does that support Dr. Eric? 

Dr. Eric: 

Yeah, that was great. I agree with what you said. Obviously, a combination of diet and supplementation, like you do fermented foods along with probiotics or digestive enzymes or agents to heal the gut. That was great.

One thing I do want to ask when it comes to finding out if you have dysbiosis, whether it’s parasites or SIBO. Do you recommend testing, whether it’s a comprehensive stool test or a SIBO breath test? 

Stephanie: 

I do. It depends on who I work with. When they come to me, I do a full intake form and medical analysis. Based on that, I can generally tell them that we need to start out with testing. If you do have a diagnosed autoimmune condition, a thyroid issue, I would say go ahead and get tested straight up. There are certain bacteria that we want to know how severe is the overgrowth. That, we can’t tell without testing. 

For a lot of people, I recommend testing off the bat. That would be something like a GI Map. I do love the OAT test as well. Fantastic. It doesn’t give you a comprehensive stool or gut analysis, but it does give you some clues. The reason I like it is because it gives you an overall view of your cellular health. If we are looking at gut testing specifically, something like a GI Map would be the best one to go for. 

You obviously need to get this done through a functional or integrative practitioner. Your GPs are not necessarily going to be able to order that for you. You need to be trained in how to interpret these tests. I recommend you use a functional or integrative practitioner for this. 

A GI Map is a really good test. You can then do the SIBO breath test as well. What I recommend for people to do when they’re ordering the test is make sure you are checking for hydrogen SIBO, methane SIBO, or combination. I know in the U.S., it’s pretty good. Most of your practitioners specializing in SIBO do test for all three because the treatment plan would be slightly different. However, in South Africa, if I’m not mistaken at the moment, they only do a hydrogen SIBO test, and that’s not what we want. Make sure you’re asking your practitioner to test for everything, and then treat accordingly. 

You can definitely test off the bat. I don’t do that for everybody. Depending on what they are dealing with, depending on if they can afford testing or not. I would put them through a 6-8-week healing protocol. Generally, most of your symptoms are going to improve through that. Regardless of what bacteria, whether you are dealing with dysbiosis or leaky gut, the treatment protocol is going to be largely the same. A few minor differences here and there, but you will be looking at probiotics, prebiotics, collagen, L-glutamine, bone broth, lots of fiber. We would put them through a 6-8-week gut healing protocol, and we always see massive improvements.

At the end of that protocol, if there are still symptoms that have not resolved themselves, then I would definitely recommend going for further testing. 

Dr. Eric: 

For those who are not familiar with the OAT, that stands for organic acids test. It’s a urinary test that looks at a number of metabolites related to the gut, like yeast, bacteria, clostridial (depending on what lab you use), neurotransmitter markers, detoxification markers, nutrient markers. Pretty comprehensive test. 

You mentioned at the beginning that there are overlaps between the three core body systems. The third one that you haven’t discussed is the immune system, but you kinda did discuss it because most of the immune system cells are located in the gut. What else do you have to say about the third core body system, the immune system and inflammation? 

Stephanie: 

Everything that we have spoken about, looking at incorporating more cruciferous vegetables, looking at eating the rainbow, getting lots of variety of color and fiber into your diet, all these things, even though we focus on them, when we are looking at the detox phase and the gut health phase, we are looking at something else. Throughout all these phases, everything we are doing is also supporting bringing down your inflammation levels.

Sometimes, if you are taking pharmaceutical meds to treat a certain condition, they generally have side effects on other parts of the body. They have negative side effects. When we are using food as medicine, they also have side effects on other body systems, but they are generally positive. Everything we have spoken about, even the supplementation—collagen, probiotics, etc.—are supporting bringing down your inflammation levels.

One of the things I really want to mention here is gluten. We haven’t spoken about that yet. Gluten is something that is severely damaging to your gut health. Even if you are not gluten-intolerant, even if you feel like “I’ve been eating gluten for years, and I don’t have any bloating or stomach issues,” bloating is not the only sign of a digestive problem. I can promise you now that gluten is not doing you any favors. It’s one of my non-negotiables if I work with someone who has a thyroid condition: get off of gluten as soon as possible. 

This ties in with your inflammation because gluten is one of those molecules. If you think of it like a little blade, when you are eating gluten, it’s like a little blade making those slits in your digestive system, contributing to leaky gut. 

What happens with your immune system that is around your gut, we see something called molecular mimicry. What this means is that gluten itself, as the protein, when you look at the structure of the protein, it is almost identical to that of your thyroid. Gluten creates leaky gut, this permeability. These gluten proteins are getting into your bloodstream. Your immune system sees them and goes, “Oh my goodness, there’s an invader. Let’s create bullets to attack to get rid of these gluten proteins.” Your body starts to produce these antibodies, these bullets. All of a sudden, as it’s floating through your bloodstream looking for the gluten, it comes across your thyroid, and it goes, “Oh my goodness, this is the same thing,” and it starts to attack your thyroid. This is molecular mimicry.

If we want to stop the attack on your thyroid or minimize the antibodies, one of the best things you can do is to stop eating gluten. Not for two weeks. This is a big mistake I made in my healing journey. I went from eating gluten every day to eating gluten once every week or once every two weeks. I thought I have such little gluten in my diet that it’s not a problem. 

The reality is there is no such thing as a low gluten diet. Unfortunately, we do find gluten in spices, sauces, etc. You need to understand how to read your labels. You need to start looking at your food labels. 

What happens in the body is you stop eating gluten for seven days or 14 days, and the immune system says, “All right, the threat is not there anymore. Let’s decrease the amount of antibodies we are making against the thyroid, against gluten.” Your body slowly starts to decrease, which is great. All of a sudden, you have that one bite of a cookie or that sauce that has some flour in it. Gluten is present, and the immune system says, “I was wrong. Produce the antibodies. We need inflammation. The danger is still here.” 

You need to get to a point where your body has stopped producing those antibodies completely. Gluten is a big driver of inflammation and your thyroid antibodies. 

When we can minimize the toxic load in our body, that is when we will bring down inflammation. Does that support? 

Dr. Eric: 

I agree with what you said about gluten. A client of yours says, “No problem, I will give up gluten, and I will just substitute it with non-gluten products. I will have gluten-free pizza, pasta and cookies.” Is that okay, since all of those are gluten-free? 

Stephanie: 

Absolutely not. Let me put it this way. Everything should happen in phases. If you want something to be sustainable, it needs to be easy for you to do. This is why healing and doing everything in a month or two months or three months for me is not really realistic. If we try to do everything all at once, if we are doing too much, as I said earlier, it’s going to cause a lot of stress on the body. 

The first thing I would really do with people before we look at stopping gluten is what can we add into our diet that you don’t have? Can we add berries? Can we add fermented foods? Can we add colorful fruits and vegetables? Then we can look at removing gluten, dairy, and other inflammatory compounds. If that means at first that you are having one gluten-free cookie every day, but you’re not having the pizza or sugar or gluten cookies, if that’s what we need to do at first, for the first week or two weeks, then that’s what we do, with the goal of getting off of all of that stuff completely. 

Some people will come in and say, “I don’t want that stuff. I’m going all in. Let’s do it.” I love that. What are you able to stick with? What is the pace that you’re going at? Obviously, the faster you can implement these things, the faster you’re healing. 

But when I talk about gluten-free, I encourage people to eat foods that are naturally free of gluten. Your cauliflower doesn’t have gluten in it. Your broccoli doesn’t have gluten in it. Quinoa doesn’t have any gluten in it. If you are someone who wants that starchy grain, if your gut can tolerate quinoa, that’s something you can look at doing as opposed to couscous. 

A lot of the time, these gluten-free products, your cookies, pretzels—are just pieces of starchy, white nonsense. It’s tapioca starch and other things that have so many additives in them that are spiking your blood sugar. It is not feeding your gut bacteria. They do not do any favors. 

A gluten-free product marketed gluten-free is not a healthier option. People get confused, thinking that just because it doesn’t have gluten or dairy, that means it’s healthier. There is a difference between something being good and healthy versus something being slightly less harmful or harmful in a different way. It’s like thinking diet soda is healthier. It’s not healthier just because it doesn’t have sugar. It’s damaging in a different way.

To answer your question, no. If you can get all of that stuff from the beginning, 100% do it. 

Dr. Eric: 

I love that response. The only other thing I’ll add, which obviously we can’t cover everything. There is so much more we could chat about, and you could talk about. When it comes to the immune system, you mentioned stress earlier. Chronic stress drags down the immune system and can make people more susceptible to viruses. You want to do things from a stress management perspective. 

Sleep, same thing. Lack of sleep is inflammatory. Both stress and sleep are very important for optimizing immune system health. 

Stephanie: 

Definitely. You are so right. Both of those things impact your detoxification and gut health as well. A lot of your detox happens at night while you are sleeping. Between the hours of 1-3am is a very active time for the liver. If you are not getting quality sleep, you are not detoxing your body. Your brain gets detoxed. It gets cleansed at night while you’re sleeping. If you don’t get that deep restorative sleep, that won’t happen. You will wake up feeling tired and foggy brain. Sleep is incredibly important as well as stress management, specifically for thyroid issues. We know that stress is one of those major triggers for autoimmunity and thyroid. 

When I talk about stress, all these three areas that we have just discussed is a form of decreasing your stress. We didn’t mention it in that way. A lot of the time, people look at stress as the mental or emotional side. “It’s my finances, it’s my job, it’s my family, it’s my relationships.” These things that cause mental or emotional stress. 

What people misunderstand is there are three different kinds of stress that we are exposed to on a daily basis. It’s the mental or emotional, which we all recognize. Then we have the physical stressors as well. Physical stressors could be the parasites or bacterial overgrowth in your body. That creates an immune response. It triggers your immune system into overdrive, and that creates a stress response in the body. 

Then we also have our chemical stressors, which are things like the pesticides and toxins that we are exposed to. By focusing on these three areas we discussed today, you are indirectly supporting your body or reducing the amount of stress, what we call allostatic load, on your body. 

Dr. Eric: 

Wonderful. Obviously, there is a lot more we can both talk about. Is there anything you really wanted to talk about other than the three core systems? Anything I should have asked you that I didn’t ask you? 

Stephanie: 

Just because this is a save my thyroid podcast, and I am sure you’ve had many people talk about this, one thing I think is worth noting, if you are dealing with a thyroid condition, looking at nutrient deficiencies are important as well. When we improve our gut health, you improve the absorption of nutrients, so this will support that. Dr. Eric, I’m sure you will have a lot more to add and speak about within this.

In my experience, some of the most common nutritional deficiencies that we see that are aggravating your thyroid condition are magnesium, B12, Vitamin C, Vitamin D. These all lead to a compromised thyroid function. Always getting tested first. We don’t want to supplement with a bunch of selenium and magnesium if we don’t know what our levels are. It’s very important that you get tested and start to work on those deficiencies. The nutrients that really do support your thyroid function: magnesium, Vitamin C, Vitamin D, methylated B12, omegas, and I’m sure there is one or two I’ve missed. Those are the ones that come to mind. Selenium. Looking at that. 

Also, reminding you guys: take it slow. I know we have discussed a lot. I don’t want health to seem overwhelming because it’s really not. There is a saying that I don’t know if you’ve ever heard. How do you eat an elephant? It’s one bite at a time. One thing at a time, one small thing. You don’t fail when you fall off the wagon. Don’t throw in the towel if you didn’t have a perfect day staying on your plan. You only fail when you give up. Every day, if you can focus on what is one thing I can do for my health today? What is one thing? Is it that delicious, nutritious meal I ate? Is it taking my supplements? Is it going for a 10-minute walk? Is it sitting in gratitude for the fact that I am alive? Do something small for your health every day. Not only will it benefit your physical health, but it will benefit your mental health and support your motivation. 

Dr. Eric: 

Well said. Stephanie, where can people find out more about you? I know you have a monthly membership, the Healthy Mastery Academy. Feel free to talk about that. You also have an upcoming health summit. 

Stephanie: 

If anybody wants to follow me on Instagram, I’m @UnlimitedYouCoaching. Every day, I post different recipes and tips and tricks. You see the quick things I do in my own life to make health simple. 

That’s my goal. I really want to make health as simple for you as possible. I’m not somebody who likes to spend a lot of time in the kitchen. Cooking is not a passion of mine. As I said earlier, if something is going to be sustainable for you long-term, it has to be easy. If you follow me, I will show you ways to make things much easier on a day-to-day basis.

This is what we do in the Health Mastery Academy as well. It’s a monthly membership group program. Every month, I give you a different meal plan, one to support inflammation. The next month, we focus on foods that support the gut. This month, we are doing a high fiber meal plan. We also pair it with monthly challenges for accelerated results. Lots of fun. Really great community.

Dr. Eric, you’re featured in there as well. One feature is the access to a video vault, where we have done trainings with practitioners from all around the world on how to heal your condition at the root cause as well as how to create optimal health. Within the membership, you get access to all of this. It’s a one-stop shop. I encourage you guys to check it out. You will find it on my website, www.UnlimitedYouCoaching.net. On the home page, there is a button for you to check it out. I encourage you to take a look if it’s of interest to you.

Dr. Eric, you are also this year coming back onto the Healthy Living Blueprint, an online summit. You and I have had three chances to be together on these events, which I am so grateful for because you have so much wisdom and value to offer everybody. The enrollment opens on September 18, 2023. If you are interested in attending, it’s completely free. Shoot me a DM on Facebook, and I can send you the link, if this is before the podcast.  

Dr. Eric: 

The summit will be live for registration once this episode goes up. Thank you so much, Stephanie. It was great chatting with you about the three core body systems. Look forward to maybe having you back on the podcast again in the future. 

Stephanie: 

Thank you, Dr. Eric. It’s been an absolute pleasure. I hope your audience got some value out of what we had to share today.

Recently I interviewed Evan Brand, and we talked about mold-gut-thyroid connection. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

I am very excited to chat with Dr. Melinda Ring. I am going to dive into her impressive bio, and then we will talk about culinary medicine. 

Dr. Ring is director of Osher Center of Integrative Health and clinical associate professor, departments of medicine and medical social sciences at Northwestern University, Feinberg School of Medicine. She has an active clinical practice, directs medical trainee education, and clinical and faculty fellowships in integrative medicine. She founded the Cooking Up Health culinary medicine course and conducts research as well. 

Dr. Melinda contributes to textbooks and research articles in the field of women’s health and integrative medicine. She has published several books on integrative medicine, including The Natural Menopause Solution. She is a frequent contributor to news outlets. 

She is the chair of the board of the American Board of Integrative Medicine. In 2021, she received the Bravewell Distinguished Service Award from the Academic Consortium for Integrative Medicine and Health, which is one of the highest honors in the field of integrative health. Dr. Melinda, thank you so much for joining us. 

Dr. Melinda Ring: 

Thanks for having me. Looking forward to our conversation. 

Dr. Eric: 

Same here. Before we dive into culinary medicine, if you could give a little bit more of your background. How did you start focusing on that? 

Dr. Melinda: 

It’s an interesting question because if I think back to my childhood, I grew up in the ‘70s and ‘80s. Food was very much processed food and Wonder bread and TV dinners. That is what was healthy. I never actually learned how to cook. What we knew about nutrition was very different from what we know about it now. 

I had a brief window of time between college and medical school. I begged my way into getting a job as a sous chef at a fancy restaurant in Ann Arbor. I spent the summer making salmon en papillotes, making our own sausage from scratch, and doing a lot of different things I had never learned before. 

When I went to medical school, we learned nothing about nutrition. The only real nutrition we had was about IV nutrition for inpatients. Even when we were talking about diabetic patients, where it’s such a difference, we learned about how to dose insulin, but we didn’t learn how to counsel patients on what to eat.

When I was in practice, I knew to tell someone to eat a low sodium diet. Giving them a handout doesn’t translate to real-world nutrition. After my integrative medicine training, which was very nutrition-focused, as you know, I started to think about bringing those together. That’s where this idea of marrying culinary medicine, which has been defined as the art of cooking with the science and nutrition of medicine, really appealed to me. We decided to create a course for health professionals, so we can try to train more doctors, more health professionals to help their patients down the road. 

Dr. Eric: 

Very cool. How long have you been doing this? 

Dr. Melinda: 

Probably for the past eight years. We started a course at Northwestern, and now we’ve expanded it. It’s being taught at other institutions. It’s not a patient directive. I get inquiries from my own patients, “How can we take your culinary medicine class?” Right now, that’s not what we offer although there are definitely others who offer things like that. I might do that myself down the road. But right now, Cooking Up Health is aimed at making sure people’s doctors and other health professionals understand culinary medicine, so they can help their thousands of patients. 

Dr. Eric: 

Is it mostly other integrative doctors? Do you actually get conventional medical doctors who express interest? 

Dr. Melinda: 

We’re trying to start early. In a few weeks, we are starting a cohort of first- and second-year medical students. They will go into all kinds of fields. Nutrition is relevant to everything, from surgery to dermatology to primary care. It’s definitely focused on everybody, not just integrative doctors. 

Dr. Eric: 

Wonderful. How do you incorporate it into your actual practice? It sounds like you don’t actually teach your patients how to cook; you just encourage them to eat whole, healthy foods. Do you encourage them to use recipes? 

Dr. Melinda: 

To some degree. Nutrition is always a part of what I talk about to patients. Yes, providing resources for them. I tend to have a very educated, health-oriented patient population. They tend to already be aware to some degree, but it’s really diving more deeply into how to make this a practical thing in an already busy life. 

We can’t do cooking that takes three hours to prepare when somebody has other things going on. When I have a patient who has two jobs and is raising kids, telling them to use this fancy cookbook to prepare food is just not gonna work. It comes down to what are some of the quick and easy ways to make healthy nutrition realistic and delicious? 

Dr. Eric: 

Makes sense. Batch cooking, do you recommend that? 

Dr. Melinda: 

Love batch cooking. Absolutely. There is a cookbook I got recently by this nutritionist cook, Love and Lemons. In it, for example, she says, “You just got organic zucchini from Costco, and you have a whole bunch of it. Here are three nights of completely different recipes you can do. You prep this on day one, and then you will use this day two and this day three.” Those are the kinds of things I think help. 

They also help reduce food waste, which is such a big issue in our country. People buy all this stuff and throw it out at the end of the week because they’re starting to not look so great or are a little wilted. Helping people learn to avoid some of that food waste is important, too. 

Dr. Eric: 

How important is food when it comes not to just overall health, but when dealing with health conditions? You know the listeners of this podcast here pretty much consist of people with thyroid and autoimmune thyroid issues. What role would you say food plays in helping someone to recover, or from other autoimmune health conditions or conditions like cancer? 

Dr. Melinda: 

To me, integrative medicine always starts with lifestyle. Diet is one of those pillars of health. I love dietary supplements. I love other approaches, like acupuncture and energy therapies. Those will do very little if somebody is not also addressing nutrition, getting enough sleep, moving, managing stress, having joy in their life. It’s essential basically. 

I think it’s critical both to feeling better with whatever you’re dealing with now, but also it’s one of those root cause things, which is having a healthy diet will prevent disease down the road. You have to start there.

Dr. Eric: 

Good answer. I agree with that. 

One question I have is picky eaters. Growing up, I always used to be really picky. Even these days, I’m still more on the picky side, but I eat more of a variety. How do you deal with picky eaters as far as someone who wouldn’t use a lot of spices to make it more flavorful? Do you have any feedback for those listening who might just want to have their burger and sides? Hopefully not French fries. “These are the five foods I’m eating on a regular basis.” Maybe it’s a vegetable or two sometimes. If you could give some advice on how they could increase the variety. 

Dr. Melinda: 

I have two boys. One of them is a picky eater. I think it depends on what we’re talking about. With kids, it’s a very different situation than adults. 

With kids, the bottom line is you need to get those fruits and vegetables into the diet. Getting those things started early, when they’re developing a taste for it, is important. Now, I am a little bit of a purist, and maybe not the best example because I actually prefer all of my vegetables and fruits without a lot of sauces, without a lot of spices. I love them just in their natural taste, maybe steamed or roasted, but not with a lot of stuff on it. 

For other people, trying to- For example, if they are pasta lovers, adding vegetables into that, even if they’re frozen, and mixing them in. Doing muffins and making them zucchini muffins and hiding it in. Finding ways to incorporate it. Smoothies are always a great way. People love to get things in that way. I don’t love the fruit and veggie blend powder type things. I don’t think they’re a replacement for real food. 

It takes a while to develop a taste for something new. If somebody has been eating a very restricted diet, sometimes they have to give it a chance and say, “I am going to commit to eating this, at least three times, before I say I don’t like it.” Even if it’s one piece of broccoli, allow their taste buds to adapt and appreciate it. Maybe eat it mindfully. Notice it more. Appreciate it more. 

Dr. Eric: 

Those are good points. Growing up, I really didn’t eat vegetables. As an adult, I wasn’t crazy about eating vegetables. Going through chiropractic school and learning about nutrition, I realized I needed to eat healthier and incorporate vegetables. It was a slower process. A lot of it was a mindfulness around eating them and realizing how much good it’s doing to my body. The smoothies, which I still to this day incorporate into my practice. It’s best to start when you’re young. 

I still come across adults, and I’m sure you do, too, where they are hardly eating any vegetables. Some listening to this absolutely love vegetables, I’m sure. When someone refuses to eat vegetables, it’s more of a challenge. 

You also brought up the powders. I’ve had people bring that up, too, as a substitute. “Can I have a veggie and fruit mix powder?” Exactly what you said. I tell them the same thing. It’s probably better than nothing, but it’s definitely not the same as eating whole veggies and fruits.

Dr. Melinda: 

ConsumerLab.com did a review of them. The FDA came down on them because they will make these claims like, “Has 12-14 servings in a single drink.” That’s some false marketing.

Dr. Eric: 

Good to know. You said Consumer Labs? 

Dr. Melinda: 

ConsumerLab.com. Are you familiar with them? 

Dr. Eric: 

Yeah. 

Dr. Melinda: 

They test the quality of supplements and see what they’re supposed to have and that they don’t have things they’re not supposed to have, like heavy metals. That’s another resource I oftentimes will recommend to patients for supplements. It’s one of the better ones. 

Dr. Eric: 

You also mentioned as far as when you eat foods, sometimes you’ll steam them. Sometimes, you’ll roast them. Do you also eat them raw? Do you recommend a combination of raw and cooked veggies? Or is it mainly cooking? 

Dr. Melinda: 

I think it varies. It depends on the patient really. I don’t only see autoimmune issues. I see all kinds of things. A lot of my patients have gut issues. They may do better or worse, depending on what their situation is, with raw versus cooked. 

Cooking alters the nutritional content of food. It alters its availability, sometimes in positive ways, and sometimes in negative ways. When we talk about something, for example, like goitrogens, which are a big topic in thyroid, cooking degrades them. In that case, cooking may be the preferred option versus eating a bunch of raw broccoli dipped in a dip. I don’t have a universal, I only eat cooked food. I’m certainly not a raw foodie either. I like it all. For patient tolerance, it really depends on their situation.

Dr. Eric: 

That makes sense. If someone is experiencing a lot of bloating when eating salads or cruciferous vegetables, it’s probably easier, at least for the time being, to cook them. On the other hand, If someone is fine eating salads and other raw vegetables, it sounds like you just go with the flow and let them continue eating raw vegetables. Pretty much how they prefer it as long as they are able to tolerate it without any symptoms. 

Dr. Melinda: 

Yeah. I also am envisioning this shift to a more integrative culinary medicine movement. For example, if we think about ayurvedic medicine and how it describes people as having different doshas and different combinations of doshas, in Ayurveda. Somebody who has a Pitta, a more heated dosha constitution, may do better with raw, cooler type foods. Somebody who is more Kapha may need more cooked foods. 

There are different ways of looking at food and food preparation. Looking at what’s right for someone, it’s certainly what feels good to you, but it can go even beyond that, depending on what is the lens through which we’re looking at food.

Dr. Eric: 

One thing I didn’t say in the beginning: Are you a vegan, or just vegetarian? 

Dr. Melinda: 

I like the term “plant-forward” or “plant-based” more than vegan. That makes it sounds like I will never eat this, versus I will eat a lot of these great, lovely plants. I do have some dairy in my diet. Not a huge amount. Certainly some honey. Occasional eggs. I am not completely vegan for sure. 

For me, it’s a combination of health, connection to the world, and being an animal lover. It’s a big holistic reasoning for me versus just for health. 

Dr. Eric: 

Okay. It’s philosophical, not just health reasons. 

Dr. Melinda: 

Philosophical, environmental, spiritual, you could say. I’ve done some things like shamanic journeys, and my spirit animal was this beautiful, big deer who came. I’m not eating you anymore. You can look at it in a lot of ways. I’m just very happy that science backs me up. Eating a lot of plants is a good way to go. 

Dr. Eric: 

I can’t say I’m vegetarian, but I do agree that you want to eat a lot of plant-based foods. I would recommend mostly plant-based. I think you would agree that if someone does choose to eat meat, like beef, it should be grass-fed beef, preferably organic. If they eat chicken, organic, maybe pasture-raised. You said sometimes you eat eggs and dairy, so I imagine when you do that, you try to eat organic. Do you prefer raw dairy, or is it just regular organic? 

Dr. Melinda: 

Organic, yeah. You have to be knowledgeable about the labels. Organic eggs don’t necessarily mean that they’re healthier. It doesn’t necessarily mean that the chickens had free range. You do have to be a little cautious. Unfortunately, unless you have your own chickens, those free-range options may be more expensive. That’s what I get for our family. 

Dr. Eric: 

You get organic, pasture-raised then? 

Dr. Melinda: 

Yeah. 

Dr. Eric: 

How about spices? I know you said for vegetables, you usually eat them plain. I would think with other- 

Dr. Melinda: 

I do love spices though. 

Dr. Eric: 

Can you talk about some of your favorite spices? 

Dr. Melinda: 

I’m sure you can guess what my favorites might be. Turmeric is certainly one of them. The vibrant yellow spice that comes from the curcumin longa plant. It’s been used in culinary traditions for thousands of years. It is used in Ayurveda and is used for all kinds of conditions. 

One of its major constituents is that curcumin, which makes up 2-5% of turmeric, really has so many therapeutic effects. Everything from antimicrobial, protection against cancer, anti-inflammatory for sure. It helps to inhibit this NF-kappa beta molecule that turns on genes related to inflammation. Whenever we talk about inflammation and autoimmunity, curcumin is one of my top choices, and turmeric, whether it’s used in golden milk or a good curry.

Dr. Eric: 

I think a lot of people are familiar with the benefits of turmeric, curcumin, even though a lot of people take it in supplement form. That has benefits, too. Therapeutic value. Including it in your food enhances the taste, and you’re still getting those therapeutic properties. 

Dr. Melinda: 

Another one is ginger. I love ginger. Typically, raw. It has gingerol in it. That is anti-inflammatory and antioxidant. It’s been studied more when we talk about inflammatory conditions for things like osteoarthritis more than, say, Hashimoto’s or Graves’. It’s been shown to have benefits comparable to pain medications for something like knee osteoarthritis. 

I do love ginger. I use that in all kinds of ways. It might even just be taking some raw ginger and brewing it in hot water and having ginger tea. Easy to do. A. lot of people like to add some raw ginger, if they are making smoothies. It adds a little bit of a bite to it. I think it makes it a richer taste. Ginger is for sure another one of my tops. 

I love cinnamon. We think about it for diabetes, blood sugar regulation. Maintaining that blood sugar is so important for lowering inflammation. Cinnamon may activate these insulin receptors and inhibit enzymes that inactivate insulin. Cinnamon, top favorite. Love it on my oatmeal and on a baked apple, on just about anything. I will highly recommend cinnamon. Those are my top three. 

Dr. Eric: 

Those are a good top three. As far as diet goes, there are a lot of different diets. There’s paleo, Mediterranean, carnivore, autoimmune paleo, etc. Do you have a favorite diet? Are you of the mindset that there is not a single diet that fits everybody? 

Dr. Melinda: 

I think that’s probably been a little bit of my hard part in terms of writing a book or doing some things. I don’t think there is one best diet, and only one diet that works for everybody. I do think that anti-inflammatory is the way to go, which means a lot of plants. That doesn’t necessarily mean no meat, but it means very little meat to me. 

The diets that are more meat-heavy I would say are the only ones that I have a bit of a conflict with. I’m sure there are people who feel great when they eat a lot of meat. From my research, that’s just not the direction that I recommend patients go. 

Often, patients are told not to eat gluten or dairy if you have an autoimmune disease. Don’t eat grains. Those to me get more nuanced. 

Dr. Eric: 

Nightshades as well are pretty common.

Dr. Melinda: 

And the nightshades fall into that category as well.

Dr. Eric: 

It’s a little bit different. There are health properties to tomatoes, eggplants, and peppers. Everybody is different. I’ll admit that my autoimmune patients, I tell them to at least take a break from nightshades. I don’t say to avoid them forever. There are some people who choose not to. Maybe they follow more of a paleo diet. Eat some nightshades, and they might still progress well and do okay. It’s almost like playing it safe. Let’s see how you do without them. Eventually, you have to reintroduce them.

With gluten, I know some of your thoughts because I mentioned I listened to some of your other interviews. I guess gluten, I’m more strict on. The question is does everybody need to avoid gluten forever? Is it bad if someone goes to Giordano’s in Chicago or other good Chicago pizza? Is it a bad thing every now and then to have gluten? Let’s hear your thoughts on that. 

Everyone listening knows my thoughts. I tell them to avoid gluten at least while healing. Even dairy. Nightshades, definitely not as bad as gluten in my opinion. They have some good health benefits. I’d love to hear what you think. I know it’s different than what I think.  

Dr. Melinda: 

It may or may not be. I will often recommend it for my patients who are coming to me initially with autoimmune disease who are not feeling great, even on their optimized thyroid medication. I will oftentimes recommend a gluten-free, dairy-free, elimination diet. We may do a trial of that, especially if there is some concern about leaky gut. Then we are trying to do some gut healing. 

To me, then we need to eliminate all of the major things that could be exacerbating the inflammation while we give the gut time to heal. Because there is such a high prevalence of Celiac in people who have diabetes and people who have autoimmune thyroid disease. For one, they have to get tested. It may co-exist. If they have Celiac, then it’s 100% no gluten. Sometimes, there is no gluten even in your skin products or other kinds of things. 

The question comes down to: Is this a forever diet versus a temporary one? Then it comes down to how does the patient respond to me when they reintroduce it after being off it for 8-12 weeks? When we think their gut is healed? I listen to the patient. I always tell my patients that I am not just treating a lab or a number on the paper, even if it’s a food sensitivity test. We always have to look at the patients and what their responses are. 

Dr. Eric: 

I look at it that way, too, as more of an elimination diet, not a forever diet. With the nightshades, definitely. With dairy, I can’t say I have been dairy-free. I dealt with Graves’ in 2008 and have been in remission since 2009. I can’t say that I never have a dairy. 

I can’t say that I have been 100% gluten-free, where I haven’t had any gluten or cross-contamination. If you have Celiac, you want to be super strict. If you don’t have Celiac, there are some people who choose not to completely 100% avoid gluten even if they don’t have Celiac. There is no need for us to have gluten. Some will say it’s playing with fire if you have a history of autoimmunity. Even if you don’t have Celiac, it could cause problems because it could potentially cause permeability of the gut. 

To me, it does depend on the person. For the most part, I am gluten-free just because like you, I am eating whole, healthy foods. If you are eating whole, healthy foods, you are typically avoiding gluten. I can’t say I haven’t fallen off the wagon every now and then. It sounds like you maybe share the same thoughts. Some people, if they don’t have Celiac, might be okay if they occasionally get exposed to gluten. It’s not going to be a problem with everybody. 

Dr. Melinda: 

Whole grains are very healthy. It’s not just quantity; it’s also quality. You’ve probably had reports of this, too. People go to Europe and are eating Italian pasta and bread, and they’re like, “I have no issues here.” They come back here and then aahh. Some of it might be pesticides and not necessarily the gluten itself. 

I have patients who are eliminated, and they feel great. Then they have no desire to do it. Then they know, “If I go and eat this birthday cake, I won’t feel so great the next day, but I’m not causing permanent harm.” I have others who have families, and it’s just easier for them. They don’t feel differently after doing an elimination diet. For them, it’s fine to keep it in moderation. I think I’m a little more lenient on those.

Nightshades, same thing. They have alkaloids in them. Some people do have reactions to them. Those tomatoes and peppers, all those bright colors, lycopene, have such health benefits with those polyphenols that I hate to cut out a whole category unless someone clearly has a reaction to it. 

This is where I get into testing and seeing what’s going on when you’re eating those things. If we eliminate them, and you get better, then you are reacting to them perhaps.  

Dr. Eric: 

You also mentioned the quality, which is important. Someone might say, “Well, I went out to eat, and I had a gluten-free pizza.” I also used non-dairy cheese like Daiya. There is probably glyphosate in whatever dough they’re using. Also, the oils that they’re using are probably not the healthiest. Some people get so caught up on gluten and dairy and other allergens but don’t look at what kind of oils they are cooking with. That’s not good for you. 

It’s one of those things where people want to live and go out to eat. Same thing. Every now and then, I want to go out to eat. I can’t say I’m perfect all the time. Some people get so caught up on gluten-free, dairy-free and overlook other sources.  

Dr. Melinda: 

Other aspects of the diet. It’s like when you go back to the ‘70s and ‘80s when fat was evil. Everybody was like, “I’m eating healthy. I’m eating all of these fat-free Snackwell cookies.” Of course, what happened? Now we have this sugar/diabesity epidemic. 

What are people replacing gluten with? If they’re eating all of these gluten-free cookies and other gluten-free processed foods, that’s not moving in the right direction for sure. I would rather have somebody have a clean, whole-wheat piece of bread than gluten-free cookies full of sugar and processed vegetable oil. But that’s me. 

Dr. Eric: 

Good point. You can get the Ezekiel bread, like the ancient grains, organic. Is that worse? That’s not gluten-free. Is that worse than eating gluten-free Oreos? Who knows what else they have? There Are healthier gluten-free cookies that are dairy-free and have everything natural. That would be a more interesting conversation, I guess.

As far as comparing, I would go with the Ezekiel bread. Maybe taste-wise, people would prefer Oreos. Who knows what else is in that Oreo though? 

Dr. Melinda: 

You have to look at the whole thing. If you’re doing whole foods, that’s one thing. We’re running into the same thing with the plant substitutes, like Beyond Meat and other kinds of things that are just rich in saturated fat. Whenever you try to eliminate and replace, and an industry makes something that’s artificial, it never turns out well down the road. 

Dr. Eric: 

Definitely agree. How about oxalates? I interviewed Sally K. Norton, who wrote the book Toxic Superfoods on oxalates. There is at least one lab, Great Plains, who is now Mosaic Diagnostics, that does urinary testing for oxalates. You can’t completely eliminate them. Are you concerned at all about really high oxalate foods, like spinach or Swiss chard? 

Dr. Melinda: 

It’s a bigger category, too. Yes, spinach, kale, beans, chocolate. Chocolate has oxalates. 

Dr. Eric: 

Sweet potatoes, yeah. 

Dr. Melinda: 

This whole idea of these anti-nutrients. Back to the gut. Do the oxalates irritate the gut lining in some people, causing leaky gut? Some of it may be gut. There are some studies about oxalate affecting some of our immune cells, these monocytes and macrophages and having them release pro-inflammatory cytokines and chemokines. 

What can I say? I think it’s an individual sensitivity. Those foods are healthy in general. Traditionally, we’ve always thought of oxalate elimination for people who have kidney stones. The question is: Do others need to? I just recommend balance. 

This is where I think people get nutrition confusion. They will be told, “Eat a low oxalate diet.” What’s a lower oxalate diet? Broccoli. “But I can’t eat cruciferous vegetables because I was told they have goitrogens in them. I can’t eat oxalates, and I can’t eat goitrogens. I can’t eat gluten, and I can’t eat dairy.” Then they end up on a super restricted diet and get malnourished. They don’t enjoy food and have orthorexia. 

For me, it will usually come back to moderation. If somebody is not eating handfuls of spinach and kale every day, then I’m not going to eliminate it from their diet. 

Dr. Eric: 

I agree. I used to say I stuff my smoothie with spinach. Then I randomly did an organic acids test that showed I had high urinary oxalates. That was one of the major changes I made. Not to say I will never have spinach, but if there are other substitutes for spinach. 

I can’t say I tell people not to eat sweet potatoes, dark chocolate. It’s difficult. Like you said, when combined with other foods, you could end up with hardly anything to eat, with oxalates, lectins, goitrogens, and other compounds. 

Dr. Melinda: 

It’s individual. We have to remember that we have different genes. Some people have a gene that may lead to a problem with oxalate breakdown. They do have a problem with it. Maybe that, too. 

You saw on the test that you had high oxalates in your urine. That doesn’t mean everybody has that. It also relates to the gut and the gut microbiome because the gut bacteria are involved in how we metabolize things. Our nutrient status involves how we counteract oxalates. It’s so complex that any broad generalization always turns me off.

Dr. Eric: 

I get it. 

Dr. Melinda: 

I like that you tested. That’s the answer. You individualize it to you, and you know. That’s really the best. If patients have access to integrative/functional medicine practitioners who can help refine what they need, that’s always going to be the best.

Dr. Eric: 

Even in my situation, I cut out the spinach, but I can’t say I really made a lot of other changes. When I did a retest, the levels dropped significantly. They were within the normal limits. According to Sally K. Norton, that might not mean someone still doesn’t have oxalates. On the test itself, it still looked a lot better without the spinach. It’s not like I cut out sweet potatoes. It’s not like I wasn’t eating any nuts and seeds. The spinach is one of the higher ones. I’m not saying never to eat spinach. I was just loading my smoothies with spinach every single day. Just like you said, everything in moderation. 

Dr. Melinda: 

Moderation is my mantra.

Dr. Eric: 

Before we wrap things up, I did want to talk about seafood. Besides philosophical reasons, I have concerns about the environment, not just heavy metals, but PCBs. Do you also have those concerns? If someone says, “I want to have fish,” would you say, “Maybe have it, but in moderation?” 2-3 days a week than every single day because of concerns. 

Dr. Melinda: 

If there is one category beyond- I’m sure you’ve seen this. There are the roots; that’s the best. Have a lot of roots. Fish is the next category. Then you stay away from the two-legs and four-legs. They get progressively worse. I tend to say if you are going to have some fish, especially those Omega-3 fatty fish in moderation, that can be a healthy part of an anti-inflammatory diet. Like you said, not a lot of high mercury fish. Get good quality. Don’t overdo it. In moderation.  

Dr. Eric: 

Excellent. Anything else that you wanted me to ask you that I didn’t ask you?  

Dr. Melinda: 

Riff on anything? No. I think people with autoimmune disease, thyroid disease, we’re gaining a better understanding of different medications that can be beneficial, different alternative treatments like LDN.

Here is a more eloquent way of saying it: I have some patients who come in and say, “I don’t feel well. I need to change my thyroid medication.” Or, “I’m not feeling well. I think we need to tweak my thyroid medication.” Sometimes, that’s the case. 

But a lot of times, it’s these other things, like lifestyle and diet and stress and not getting enough sleep. Those are the things that are the factor, not finding that magical proportion of T3/T4. That’s the bottom line. Sometimes, that helps, but ultimately, you need to have a great base for your lifestyle.

Dr. Eric: 

It’s amazing that you do that. A lot of medical doctors would just adjust the thyroid medication, and that’s it. It’s great that you obviously incorporate all the diet and lifestyle stuff that we’ve been chatting about here. 

Can you let people know where they can find out more about you? Share anything you’d like, like your website and any place people can find you.

Dr. Melinda: 

My best place is my link in bio, since it has links to everything. DrMelindaRing.com has links to free downloads on anti-inflammatory culinary medicine; a little booklet I created; my Instagram; my website at Northwestern; and all kinds of things. Just go to DrMelindaRing.com, and they can link to whatever they like. 

Dr. Eric: 

You’re on YouTube and TikTok? 

Dr. Melinda: 

A little bit. I’m not so consistent. I need to get better. 

Dr. Eric: 

That’s okay. I’m on YouTube, but as of recording this, I haven’t done any TikTok videos yet, so that’s okay.

Thank you, Dr. Melinda. It was a great conversation. Appreciate you being open and honest about everything. I agree with what you said: Moderation is the key as we all know, but we sometimes lose sight of that. Thank you so much for your time.

Dr. Melinda: 

Yeah, I enjoyed it. Thanks, Eric. Have a great day. 

Dr. Eric: 

You, too. Thank you.

Recently I interviewed Dr. Emily Kiberd, and we talked about mold-gut-thyroid connection. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

Hello, everyone. I am very excited to chat with today’s guest, Dr. Emily Kiberd, as we are going to be talking about keeping fit and muscle mass. This is the first time I am talking to anybody on the podcast in depth about exercise, building muscle mass, what to do and what not to do. 

Let me give Dr. Emily’s bio here. Dr. Emily Kiberd is a chiropractor, mama to Elvis and Brooklyn, and the creator of Thyroid Strong, which is the only doctor-designed exercise program for women with Hashimoto’s to learn how to work out with the burnout. She has been featured in Vogue, Women’s Health, Self, as well as Fortune for her expertise in strength training, injury prevention, and ergonomics. She also has a wonderful podcast called Thyroid Strong. Thank you so much for joining us, Dr. Emily.  

Dr. Emily Kiberd: 

Thanks for having me. Excited to be here.

Dr. Eric: 

Let’s talk a little bit about your background. Obviously, I gave a very brief bio right now. How did you make the transition? Were you always helping people with muscle mass and exercise? Over the last few years, did you make that transition? 

Dr. Emily: 

I have been a chiropractor since 2007. Coming out of school, it’s like adjusting, maybe doing some soft tissue work. It gets very boring in my opinion very quickly when you are doing the same thing every day. A certain number of people get better, and a certain number of people come back, “I still have some pain here.” Obviously, as a practitioner, you want to help as many people as you can.

The journey evolved. A lot of it was doing yoga teacher training and using yoga therapy in the practice. Then it evolved into doing strength training, knowing where there is too much mobility, too much movement, and where there is not enough movement. People assume there is a tight muscle, or something feels stuck, so we should release it. Get a massage or stretch or release. Oftentimes, that can be compensation for something else that’s not stabilizing. You have to work on that other place that is stabilizing that compensation. Sometimes, that tight place will let go. The practice slowly evolved into that.

As with anyone’s practice, it should be an evolution, I think, as you learn more. I am always curious and hungry for knowledge. In 2016, I had my first kiddo, Elvis. For the first year, I was just exhausted. All those symptoms that you think are “normal,” everyone’s like, “You’re a new mom.” This is not good. 

18 months post-partum, he’s walking around. I was exhausted. My hair was falling out. The outer third of my eyebrow was missing. Couldn’t lose about 25 pounds of baby weight. Every time I ate, my tongue would swell, and I had a little bit of eczema on my hand. I went through the primary care/endocrinologist. 

I went to two functional medicine docs, until I met my current functional medicine doc, Dr. Gabrielle Lyon. “How come no one has tested more than TSH? You have an autoimmune condition. You have the presence of thyroid antibodies. The official diagnosis would be Hashimoto’s, but it’s good that we caught it early. If you catch it early and figure out what the trigger is for that inflammation, you can go into remission.” That is exactly what happened. 

When on this journey of changing how I was eating. I let go of gluten. Basically anything I was eating, I was reacting to. I was having histamine intolerance. Kind of like mast cell activation syndrome. I could smell someone’s clothes. I knew they washed them in Tide, from 50 feet away. Especially in NYC, where you can smell everything. There are lots of odors. It was very intense. 

Part of the journey was finding out I had mold in my apartment, which can cause a histamine response and cause that overactive immune system. It can trigger Hashimoto’s as well. I had water damage and mold and Aspergillus. I did a lot of developing country travel in my 20s, so I had about three different parasites: hookworm, roundworm, and pinworms. I went on that journey of starting to decrease that inflammatory load. 

I was over training, which was the birth of Thyroid Strong. I was trying to lose the baby weight, and I was going to spinning classes. Sometimes, I’d do a double spinning class, so two 45 minutes back-to-back, so 90 minutes of spinning, about four days a week. Or I’d do a spin class and walk across the street and then do a high intensity interval training class, Barry’s Bootcamp. The weight would not come off, and it was very frustrating.

Part of this journey was not only addressing those underlying root causes but changing how I was eating and that lifestyle factor of dialing back my exercise and getting smart about it. Through my own journey, I was then seeing more autoimmune women coming into the clinic. I was co-treating them with different functional medicine docs in the area in NYC. They were addressing functional medicine, internal stuff. All the women had joint pain, muscle aches, and low muscle tone. The docs were like, “Hey, I need you to get them out of pain and put some muscle on them.” 

Probably in 2017, that was this evolution of seeing more autoimmune women. From that lens, from the angle of “How are they moving?” Normally, when you see a doctor, you’re sitting down across from them. They’re reading your labs and giving you a game plan or a supplement protocol, and “we’ll see you in X months.” I’m getting them moving, checking what’s moving too much? What’s not moving enough? How can they pick up things in certain ways? Checking their tone of the muscle, checking their deep tendon reflexes, which can change when you are hypothyroid, and looking at them through that lens. 

I’m going to guess a lot of women who have an autoimmune condition are not assessed in that way. A lot of doctors don’t do that. I don’t think there are a lot of doctors who are functional medicine or endocrine and do rehab and strength training. That was the birth of Thyroid Strong and seeing more women in person struggling. From the clinical practice, there were certain things that I picked up. Oh, this is a consistent finding, which is interesting that no one is talking about. It was really an evolution, starting in 2015. 

Dr. Eric: 

Wow, that’s some journey. Obviously, every person’s journey is different. I am also a chiropractor by trade and dealt with Graves’ Disease. I didn’t deal with mold, which it sounded like you had some serious mold issues, or parasites. 

One thing we have in common is I was also overtraining. I was overtraining prior to my Graves’ diagnosis and should have known better, both of us being practitioners. It’s not like they teach that in chiropractic school about training. Rehab to some extent. What you’re teaching definitely is not taught in school for chiropractors or medical school. It’s great you’re helping others, and it’s great you’ve been in remission with your Hashimoto’s condition. 

I don’t know where you want to start. Do you want to start with what you actually recommend as far as different types of exercise? There’s cardio, resistance training, high intensity interval training (HIIT). Do you recommend one of those, a combination, or maybe something different? 

Dr. Emily: 

Because fatigue is such a big component of Hashimoto’s, I want my exercise to be efficient and effective. I used to train for triathlons and marathons. Long states of cardio. I find that there is also, as you know, an adrenal component to Hashimoto’s. If I’m thinking I want my exercise to be efficient and effective, and I know being hypothyroid, it is harder to keep muscle on the bone. Muscle is essential to help with the turnover of thyroid hormones from the inactive form, T4, to the active form, T3. It happens in certain places: the gut, the liver, and the muscle tissue. 

Knowing that, I know that women want to lose weight. Those are the two biggest struggles: I’m exhausted, but I’m overweight, and I want to lose it. If I want my exercise to check those boxes, I like resistance training. Feeding the muscle tissue. 

I like women to be walking. A lot of women are like, this cultural mindset of, “Oh, I need to lose weight. I will put on my running shoes and go for a run.” It’s not the right message to be sending. 

When we put more muscle on the bone, the more muscle we have, the more calories we burn at rest. If we want to lose weight, but we don’t want to cause a Hashi flare-up or be bed-ridden for three days because there are definitely women who are so fatigued they can’t get out of bed, I like resistance training. I like it on the heavier side, so you can hit that fatigue. Lower reps and long rest breaks in between sets. I like kettlebells because they’re very forgiving when you are first learning form. They’re portable. You can travel with them. We can talk about why kettlebells are so great. That’s what I prefer. 

I would prefer that over HIIT, especially if that adrenal component is there. If women are burning candles at both ends in other aspects of their life. As you start to put on muscle, you’ll have more energy. You’ll be changing your body composition. The number on the scale might be the same, but you’ll notice your clothes are fitting better. The number on the scale might be the same because muscle weighs more than fat. 

I think this focus on let’s feed our muscle tissue if we want to lose weight, versus “Oh, I need to lose the fat.” When we talk about losing fat, it comes from this place of deprivation. Put yourself in a caloric deficit. Try to run it out. Versus if you focus on feeding the muscle tissue, your body composition will change. Your clothes will fit better. You’ll be burning more calories at rest. You’ll have more energy. 

Muscle is a very expensive organ. It requires more feeding of it. Ideally, protein. It’s almost like changing your body from a place of elevation, feeding your muscle, to this place of deprivation, which is starving yourself to lose fat. 

That’s how I like to get women to work out. If they want to run, like if it fills their soul, like if they have been a runner before, you still have to strength train. Even if someone likes to walk, I’ve had women who can walk 30 minutes, and then their back starts to hurt. Maybe it’s more core strength, more glute strength. Maybe it’s strengthening your butts or hamstrings. If you get that woman to resistance train three times a week, for someone who is deconditioned, I will work them up to three to four times a week. Then they can go for a walk for an hour and don’t feel pain.

I don’t feel like there is any downside to having more muscle on the body. The way you will get there is through picking up something heavy, putting it down, and doing it again, as well as making sure you’re getting your optimum protein every day.

Dr. Eric: 

We have people with both Hashimoto’s and Graves’ listening to this. I agree for both. Resistance training for those with Hashimoto’s and Graves’, it’s very common to lose muscle mass. With Graves’/hyperthyroidism, a lot of people are losing weight. Some people with hyperthyroidism do gain weight. Sometimes, it is the opposite problem. Either way, I like what you said. You might not see the changes on the scale. Not that they won’t. Some people will. 

Dr. Emily: 

Yeah, for sure.

Dr. Eric: 

But if not, some might get discouraged. It’s important you mentioned that because muscle is denser than fat. Just to set those expectations. 

One thing you recommend in between sets is to take longer breaks. Are we taking two minutes or five minutes in between typically? 

Dr. Emily: 

If you go to a boutique or aerobics class, there is not really a break until the end of class. Maybe there is a 30-second break. I like women to do 60 seconds, 90 seconds. If someone is more seasoned, and they’re lifting really heavy, up to 2-5 minutes. It really depends on where they’re at on their workout journey. 60 seconds minimum. 

During that time, I like to have women toning their Vagus nerve. With Hashimoto’s especially, stress is a big piece of the puzzle. Stress can come in the form of emotional stress, physical stress, environmental stress like mold or parasites. There is this cultural message of “Don’t stress. Destress. Avoid stress.” Stress is inevitable. How can you lean into that stress to make you more resilient? 

One of the ways to do that is when you’re in a stress state, the quicker you drop into that calm parasympathetic, everything is okay, the quicker you can get out of the stress state and back to the parasympathetic state, usually the more resilient I find people to be, high performing. 

If you pick up a weight, it’s elevating your heart rate, breath rate, getting you out of breath. You take your rest break and have this moment to drop back down into the parasympathetic. I have some inside Thyroid Strong sing with their tongue on the roof of their mouth and try to extend their exhale as long as possible, ideally twice as long as their inhale. It’s almost like you’re training your nervous system. A lot of people train their nervous system seated or in a meditative state. You’re doing it after putting a stressor on your body. I like to do that during the rest breaks. 

It also makes the time go by faster if you’re not used to taking 60, 90, 2-minute breaks. People are like, doo doo doo. You get them to sing and hum and extend their exhale twice as long as their inhale, and it goes by quicker. That’s also why I like long rest breaks.

When women do that, I find they don’t get into that “Oh my god, I’m so tired after my workout I need a nap.” That’s very common. Women are like, “oh my god, I worked out, and I’m totally tanked out. I can’t function the rest of the day.” Our workouts shouldn’t take away from our day; it should enhance the rest of our day. It shouldn’t take us bedridden for a nap. It should energize us, if we fuel properly afterwards, and enhance our day. 

When you take a little bit of a longer rest break, and you’re doing these things that can help you drop back into the parasympathetic state, women feel more energized and not so tanked out the rest of the day.

Dr. Eric: 

Very cool. I’m going to try that during my next workout, too. You’re right. Even if people are taking a minute or 90 seconds or a couple minutes, depending on the intensity, most people are not doing anything. They’re just hanging out. Going to the gym- 

Dr. Emily: 

Checking their phone.

Dr. Eric: 

Half the people are on their cell phones. That’s great advice. How about frequency of resistance exercise? Do you recommend four times a week or less or more? 

Dr. Emily: 

Women with Hashimoto’s are on the spectrum. There is the Crossfitter, burning the candle on both ends, overtraining, six days a week. I’d probably drop that person to four times a week depending on their fatigue and symptoms. Maybe three. If you do three, they are itching for another day. So four days a week.

On the other end of the spectrum is a woman who is more deconditioned. She maybe walks 2,000 steps a day. She has maybe never touched a weight and is scared of them. That person needs to be worked up to three days a week. I do encourage walking as a form of exercise. I know a lot of women love to walk. It’s not resistance training or walking; it’s doing both. If someone is very deconditioned, this can be a lot. 

Those are the two ends of the spectrum. A sweet spot would be three days a week. If someone needs more, four days a week. Even my friends who are doing bulking hypertrophy programs, where they’re eating 2,500 calories a day, 250 carbs a day, they work out four times a week. They’re not doing six days a week. It’s too much, especially for the Hashi population, where you have to consider the inflammatory load. You have to consider fatigue and adrenal health when designing a program. 

Dr. Eric: 

Do you work out four days a week on average? 

Dr. Emily: 

Yeah. I try to walk every day. Bike my kids to school. Depending on what I’m working on, yeah. I would say 3-4 days a week. 

Dr. Eric: 

When do you prefer working out? Is there a best time to work out, like first thing in the morning or in the afternoon? 

Dr. Emily: 

If someone is trying to reset their Circadian rhythm, so maybe they have low cortisol in the morning and are dragging, it would probably be better to try to work out in the morning to spike your cortisol when it should be highest. Maybe out in the sun to get some sun in your eyes would be great.

Just by my nature, I am a mid-day worker-outer. Around lunch time. If I work out after 2pm, when I lived in NYC, I would get done with work at 7pm and go to a spin class at 7:45pm. Then I would be wired until 2am and wonder why. If I work out after 2pm, maybe 3pm, I get a second wind at 10pm when I should be going down. I try to push it earlier in the day, mid-day. 

Dr. Eric: 

I definitely want to talk to you about the kettlebells. Before we get into that, what do you recommend as far as protein intake? 

Dr. Emily: 

I think a lot of women are under-eating protein. I think protein should be prioritized. For people who are bedridden, the more muscle they have on their bones, the more likely they are to recover from their injury or sickness. 

For protein, I like to shoot for 1g per pound of ideal body weight. If my ideal body weight is 150 pounds, I will have 150g of protein a day. I will dose it equal. Sometimes, culturally, we dose dinner as a higher protein intake. Ideally, you would want it in more even amounts. In this example, like 50g for breakfast, lunch, dinner. I try to eat my protein first, and then I take in fiber, so vegetables. 

I have a history of being a grazer. I don’t sit and eat. I try to make myself sit and eat. There is a dose dependency, like a time frame. I try to get my protein within 25 minutes, versus eating a little bit, doing something, and eating a little bit more. 

There is a dose dependency to trigger toward, then muscle protein synthesis. We are eating protein for the amino acid profile. Protein is very satiating. It’s almost impossible to overeat protein. You would probably throw up if you did. Especially for the women who want to lose weight, it’s great because it’s very hard to overeat protein. It’s important to get protein in the morning after we’ve been in that fasted state and sleeping. Most women are undereating protein. 

Sometimes, I have women just change their protein intake, not even pick up a kettlebell yet, and they’re like, “Oh my god, I have so much energy, I don’t even know what to do with myself.” All they did was try to hit 30g minimum per meal. That triggers muscle protein synthesis. You get your 3-5g there. That’s what I try to shoot for. That’s really from the work of Donald Layman, who is a researcher who is retired now. But he was in that field, especially around boosting. 

Dr. Eric: 

I’m sure someone who is listening to this is thinking, “There is no way I can get 1g per 1 pound of body weight.” 

Dr. Emily: 

Ideal body weight. 

Dr. Eric:

Animal protein I would imagine is your primary source then of protein. 

Dr. Emily: 

Yes. Just so there is a complete amino acid profile. When I was first diagnosed with Hashimoto’s, and I was reacting to everything, I had H-pylori, stomach acid. I couldn’t really eat that much. I was doing a pea protein shake as a medical grade food because that was all I could tolerate while I healed my gut and worked through those triggers. 

I prefer animal protein. I know for some women who don’t eat a lot of animal protein, “five eggs for breakfast?” They feel like they are choking them down, and they’re full up to their chin. You might have to work up to that. I would say animal protein is my main source. 

Dr. Eric: 

Would you recommend if someone initially is struggling to get it through food, is it okay if someone wanted to supplement with protein powders or take amino acid supplements or both? 

Dr. Emily: 

Yeah, I think that’s fine. I have a protein powder that is made out of beef, Equip. The research is mixed. There is some research that shows the amount of protein you actually absorb from plant-based protein is less than what is stated on the package. Animal protein is a more absorbable form as a protein source. The newer research shows they’re equally absorbable. 

I wouldn’t be pounding soy protein, I’ll just say that, if you have a thyroid condition. But if you wanted to mix it up- Five eggs is 30g of protein per breakfast. Most women can’t eat five eggs. Why don’t you try two eggs and two sausage links, like chicken sausage? Or maybe you have two eggs and a protein shake. It doesn’t feel like you’re stuffing yourself full of food.  

Dr. Eric: 

That makes sense. Let’s talk about kettlebells. Why do you like kettlebells? What are some ways you recommend for people to use them? Do you just recommend kettlebells for resistance training? I’m sure you’d be okay with people using weights and bands. Do you just stick with the kettlebells, or do you have other things you incorporate into a routine for resistance training? 

Dr. Emily: 

As you go heavier in weight, you’re going to need heavier weight. If I deadlift 1.5 times my body weight, picking up 2 100-pound kettlebells is awkward because they are so bulky. Then I would use a hex bar or barbell. You have to learn the form with the barbell; it’s not very forgiving, especially as you are trying to get around your shins as you’re lowering down. 

If you take the deadlift, which is basically a hinge movement where you’re sitting your hips back, standing upright, squeezing your butt. If you think about a barbell, you have to navigate the barbell around your shins. It’s awkward as you’re lowering it down. 

You could use dumbbells. Where do they go? You have to shave your shins with them. Kettlebells, you can literally get right below your center, right below your crotch basically. You can sit your hips back, pick them up, and put them right below your center. A barbell is a little bit in front of you, so it’s away from your center. Little nuances like that. 

If you start someone with barbell deadlifting, it’s a little intimidating and awkward. Kettlebells, they’re much more forgiving when you’re first learning form. Your form ideally would be good and almost perfect, so you don’t injure yourself. But if your hips are too low or too high, you won’t injure yourself. But with a barbell, your form has to be dialed in, 98% perfect, in my opinion.

I also like kettlebells because there is this offset weight. Let’s say you will press overhead. If you have a dumbbell, the weight is on either side of your hand. With a kettlebell, the bell sits on the back of your wrist. When you’re holding the kettlebell in front of your chest, what we call the rapt position, you have to curl your wrist into neutral. You don’t want your wrist to be cocked back. You want it neutral. 

If they put their hand up and make a fist, and if you push down on the hand with the other hand, and then you make a straight fist, and you push, you can literally feel the shoulder stabilizing muscles. Your latissimus, your serratus, activate. Because there is this offset weight where the bell is on the back of your wrist, it forces you to create these points of stabilization in your body that doesn’t happen necessarily with a dumbbell. 

The other thing I love about kettlebells is you can use them ballistically. In Thyroid Strong, we do seven moves that are essential for people to do for life to be good at life: a hinge, a squat, some sort of push movement, a pull, a lunge, a carry, like you’re carrying your groceries, and some sort of control of rotation of your core. We work up to over the six weeks of kettlebell swings. We do drills, so you’re not just swinging a bell all over the place. Get your heart rate up. It’s a tool to get you breathy, get your heart rate up without going for a run, without doing more of a HIIT, where you’re doing 15-30 seconds of all-out work, and you’re getting your heart rate up to 80-85% of your maximum heart rate, and then doing 15-30 seconds of rest. That is more of a HIIT. You could do 10 kettlebell swings and get your heart rate up.

The other tools that could be used as ballistic moves would be a barbell. Now, you’re getting form. If you cleaned a barbell up to your chest, now you have to get your form dialed in. I like kettlebells because they have that ballistic potential to help you get your heart rate up.

Dr. Eric: 

It sounds like those who go through your Thyroid Strong program will become experts in using kettlebells. When it comes to form, I might be wrong, but I think you’re saying it’s not as important with kettlebells or dumbbells, but it may be easier to keep proper form with kettlebells. 

Dr. Emily: 

It’s more forgiving when you’re first learning. Because the weight can be under your center, versus in front of your center with a barbell, if you do a heavy carry, like if you have two bells and they are down toward your sides, and you are packing your shoulders, if you did that with a dumbbell, they are hitting your legs, and it’s awkward. Kettlebells are not. You can hold them down to your sides, and they glide past your legs. It’s just more forgiving when you’re first learning form. There can be a little more margin of error because that’s what happens when you learn form. You do it not that great the first couple of times. 

Part of Thyroid Strong is there are really good cues in working with patients in person to get someone into the perfect deadlift setup. Versus you might work with a trainer. Sit your hips back, grab the bell, stand up. Where do my feet go? Where do my knees go? Are my hips too low or too high? In Thyroid Strong, there are cues. You can get someone in the perfect starting place. 

There is just more margin for error when you’re first learning with kettlebells than maybe some of the other tools out there. 

Dr. Eric: 

That makes sense. I don’t know if you mentioned this earlier. Obviously, you spoke about having longer breaks in between sets and doing the Vagus nerve exercises, stimulating the parasympathetic nervous system. Do you have someone do 12 sets or 10 sets or just until they’re fatigued? Does that depend on the person? 

Dr. Emily: 

If women are more new, I typically have them do three sets. Someone who is more conditioned, four sets. In terms of reps, which is the number of times you pull a weight, and then a set- 

Dr. Eric: 

I mean, how many reps and how many sets. I meant to say repetitions specifically first.

Dr. Emily: 

For someone who is scared of picking up a weight and is more deconditioned, I might start them at three reps to get them to grease the groove of the movement, create that muscle memory. Once they’re starting to get into a groove of working out, 6-8 reps. I very rarely go over 10 because I am trying to factor in not wanting to fatigue someone, especially if they haven’t dealt with those other inflammatory loads in their body. That’s when I say, “You build muscle when you hit fatigue,” and fatigue, when you’re working out, by the last couple reps, on a scale of 0-10, you’re hitting a 7 or 8 in perceived exertion. That’s one way. That doesn’t resonate with me really well. 

The other way to think about it is by the last couple reps, you ask yourself, “How many more could I do?” If you have two more in the tank, that’s a good place to be. If you could do five or 10 more, then you need to pick up a heavier weight.

The third way to talk about it is on the last couple reps, the concentric phase, where you’re shortening the muscle, fatigue is when you can’t get full range of motion on that phase. That would be another way of considering failure. That’s where hypertrophy happens. That’s where muscle maintenance, growth happens. 

The fourth way that I talk about that a lot of people don’t talk about is do you lose form in default into this extension compression conversation? This is from learning and studying for the Prague School in the Czech Republic this technique called dynamic neuromuscular stabilization. They basically looked at how babies learn their movement patterns and how they hit their milestones. For example, the first six months of life, maybe three months, is literally trying to bring their knees up to 90 and create rigidity and a brace in their core. 4.5 months, they roll. At six months, they’re sitting. There are these milestones babies hit. 

A baby who is not developing properly, which is about 30% of babies, will default into this extension. If people don’t know what an extension is, it’s an arching of their back—to compress their spine to execute a movement. Versus using their intra abdominal pressure. Babies who don’t develop well will do that. They’re flaring their ribs and cranking their back out; you can see their paraspinals activated. 

We do that as adults when we hit fatigue. If you have ever seen a Crossfitter do a muscle up where they are holding rings and pushing through and pushing up, when a Crossfitter hits fatigue, they will literally crank into extension in their low back and neck to try and execute the movement. Versus using their core and using good intra-abdominal pressure.

Same thing when you fatigue in any other move. You will basically default into this extension/compression compensation. Basically favoring extension in the low back and neck. You will see this in a deadlift. People stand up and are pulling, pulling, pulling, and will over push through their hips and crank up their back. You will see it in a plank. Someone is simply holding a plank. Once someone starts to fatigue, their back will start to arch, and they will lift their chin to crank on their extensors. That is another way to know that you’re hitting fatigue.

In terms of reps and sets, you want to hit about 8-10 sets per muscle group per week. It’s a good place to be if you want to gain muscle or maintain muscle.

Dr. Eric: 

Like you said, if it’s toward the end of each rep, especially if it’s the last set and still kind of easy, that’s an indication to increase the weight. 

Another question with that: Do you recommend them for people in general, women and men, to keep on increasing the weight? Do you recommend a wellness weight, where they have reached a weight, and they should stay at that weight? Do they keep increasing the amount they lift? 

Dr. Emily: 

You want a program that has progressive overload. There is progression of the weight over time. There are other ways to progress without necessarily picking up heavier weight. It’s basically more time under tension. 

An example would be you do a squat. You hang out on the bottom of the squat for an extra second or two, or an extra breath, before you stand up. You didn’t increase the weight, but you increased your time under the load, which will then increase the volume. 

You could do 1.5 reps, so you go down in a squat, come up halfway, go back down, and then stand up. It’s another way to increase the load without necessarily picking up a heavier weight. 

I do that in Thyroid Strong because it’s a home base program. I don’t want women buying 20 kettlebells because they’re expensive. They don’t want to clutter their living room. So you have a 12-kilo, 14-kilo, and 16-kilo. That’s what we have to work with. Instead of you investing in a heavier bell, we’re going to do these techniques to keep more time under tension without necessarily having to pick up a heavier load. 

Yes, you want progressive overload. A great way to do it is to slow down the e-centric phase of any move. The e-centric phase, if you’re doing a bicep curl, this is the concentric, and this is the e-centric. Your muscle is lengthening under the load versus concentric, which is shortening. Any move where it has an e-centric phase, you make that 3-4 seconds. You stand up with a dead lift. As you’re lowering back down, you take 3-4 seconds to lower. It’s a great way to not necessarily have to pick up a heavier weight.

Dr. Eric: 

Women listening don’t have to keep on purchasing kettlebells. That’s one reason why I was asking that. 

One of the things prior to the interview that we were talking about is hypermobility. Talk about hypermobility and autoimmunity. 

Dr. Emily: 

I haven’t found any research on this. I go to PubMed every week and type something in and try to see if there is any research on it. 

What I noticed with women with autoimmune conditions that I was treating in the clinic was I’m looking at them through a lens of movement. What’s moving too much? What’s not moving enough? I will check a Beighton score, which is a physical therapy orthopedic test looking for hypermobility. The places you look are the knees, elbows, thumbs, pushing down and touching the soft part of the forearm, pinky bending back beyond 90. The last point is someone standing straight, bend forward, touch the floor, they can palm the floor. Kind of like a yogi, but they probably created biomechanical hypermobility. If those points come up in a Beighton score, there is a sign of tissue laxity/joint hypermobility. 

I was finding this in women with autoimmune conditions. It wasn’t 100% of the time. It was probably like 80-90% of the time. But it was significant enough to be like, Hmm, okay. All these women are coming in with joint pain and muscle aches, and they all want to get adjusted and a massage. 

Listen, no amount of massage is going to help create that stability and rein in that joint that is hanging out of the ligaments. We need you to resistance train, get stability and strength in the right places. A lot of women will feel tight in their mid-back. We can do some mobility drills and adjust you there, but you need ultimately strength. No amount of stretching or yoga is going to rein in the integrity of the joints. I noticed this in a lot of women with Hashimoto’s. 

Other people I have talked to, like Jessica Drummond, who is on the East Coast and is a physical therapist, she has noticed a lot of women with long haul COVID having this intermittent joint hypermobility or joint hypermobility post-COVID. Some of the trainers that I talk to who also do resistance training or programming for women with Hashimoto’s, they notice a lot of Hashi women have joints that are totally hypermobile. It was a clinical observation, but it was something that really guided how I cued and programmed inside Thyroid Strong.

Dr. Eric: 

Very interesting. Do you talk about that more in your program? 

Dr. Emily: 

Yeah. Let’s say you’re standing up from a dead lift. You’re at the bottom, and you stand up, knees straight. Most trainers would say, “Grab the weight, and stand up.” Someone who is hypermobile, and their knees hyperextend, don’t know where their center is. If you just ask that person to stand up, and they jam into their knees, they will get joint pain, probably on top of their hypothyroid condition causing joint pain anyway. 

I teach women to foot dial, which helps bring tension from the feet up the legs. Professional lifters do this. If you stand with your feet, toes turned out ever so slight, and as you’re standing up, you squeeze your heels together, but you don’t move your feet. You will literally draw tension, like your whole leg will activate: your quads, your glutes. You can stand up with straight knees without jamming them into hyperextension. That’s one example.

In the plank, if your elbows are straight, their elbows will hyperextend. You can get them to push through their index knuckle, which comes from how babies crawl. Babies who crawl and develop properly will ground their index knuckle into the ground. Babies who don’t develop properly will actually hang out on the pisiform side of their hand and crawl like this versus actually pushing through. In a plank, you can get someone to push through their index knuckle and turn their elbow crease toward their thumb and get them out of hyperextension. That helps activate your serratus. It helps your shoulder stability. 

If you did a plank where you are hanging out on the outside of your hands, and you’re hyperextending your elbows, you won’t fuel your shoulders into protraction, into the shoulder blade wings going down and wide across the ribs. Those are cues that are very specific from my background of studying how babies move as well as working with women and trying to get them into good form. Simply being, “Oh, don’t put a little bend in your elbow.” That’s not enough. If you just put a little bend in your elbow with the elbow hyperextension, you won’t feel your shoulder stabilize, which is important in a plank. Most people think of plank as a core exercise. It is full body tension. It is connecting shoulder stability to core stability. 

Dr. Eric: 

I’m sure many listening are eager to get started. Where should they get started? I’m thinking Thyroid Strong should be a good starting point. If there is anybody who is maybe not ready to think about doing it on their own, could you give a few tips prior to joining you in Thyroid Strong? 

Dr. Emily: 

Thyroid Strong is six weeks. I have shorter two-week programs. If someone isn’t sure they want to fully invest, these courses are under $50. They are full recorded videos of workouts. 

I do a lot of stuff on my Instagram. My website is DrEmilyKiberd.com. Different workouts, moves, form cues. A lot on social media.  

Dr. Eric: 

Also, your podcast, which is also called Thyroid Strong. Is there anywhere else where they can find you? 

Dr. Emily: 

I’m on YouTube and TikTok. And I do have a private Facebook group for women who want to find out more. Sometimes, people don’t necessarily want to email or DM, so there is a Facebook group. Women are like, “Oh my god, I’m not alone. Here is 4,000 other women who also have Hashimoto’s and extreme fatigue or exercise intolerance when they work out.” The group is called Thyroid Strong. 

Dr. Eric: 

That’s not just for people who join Thyroid Strong. Anybody can join that? 

Dr. Emily: 

Yep. I have a separate Facebook group for people who join the program. Then we get really nitty gritty. There are videos and form checks and keeping people accountable and creating accountability buddies for their workouts. We talk a lot about protein and weights. 

Dr. Eric: 

Thank you so much, Dr. Emily. Appreciate your time. I always learn a lot when having these conversations, and today was no exception. I definitely learned a lot. Thanks again. 

Dr. Emily: 

Awesome, thank you.

Recently I interviewed Dr. Eric Balcavage, and we talked about  thyroid physiology. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

I am very excited to chat with Dr. Eric Balcavage, as we are going to talk about thyroid physiology. I am all about talking about the thyroid, but we can’t get into everything in his book. That’s why you need to get his book The Thyroid Debacle. Let me give Dr. Eric’s background. We will dive right in after. 

Dr. Eric Balcavage is the owner and founder of Rejuvagen, a functional medicine clinic in Chadds Ford, Pennsylvania. He is a nationally recognized speaker and educator on various health-related topics, including thyroid physiology, biophysiology, detoxification, oxidative stress, methylation, and chronic illness. Dr. Balcavage is a functional medicine practitioner and licensed chiropractor in PA, and he is the host of The Thyroid Answers Podcast. The podcast focuses on answering the pressing questions those suffering with chronic hypothyroid symptoms can’t get answered elsewhere. You can also find his educational Thyroid Thursday videos on Instagram and YouTube. 

Dr. Balcavage has made it his mission to change the way medicine looks at hypothyroidism. He is also the co-author of the book The Thyroid Debacle. The book is also co-written by Dr. Kelly Halderman. It addresses the problems of current allopathic and functional medicine approaches to hypothyroidism as well as the solution to restoring thyroid physiology. Dr. Eric, thanks for joining us. 

Dr. Eric Balcavage: 

Thanks for having me on, Eric. 

Dr. Eric O:

Before we talk about your book and thyroid physiology, what led you and Dr. Kelly to write the book in the first place? As you know, there is no shortage of thyroid books out there. Yours definitely takes a different perspective.

Dr. Eric B: 

I got into functional medicine really by accident. I had a family member who got diagnosed with hypothyroidism, fibroids, and anemia. They were told they were going to need a hysterectomy, iron supplementation, and thyroid medication for the rest of their life. That’s just the way it goes.I was asked to help, and I said, “It’s not what I do.” When your brother asks for your help, you start figuring it out.

I went back to my roots of chemistry. I was a medical technologist before I made the decision to go off to chiropractic school. I looked into chemistry, realized what was going on there, started doing my functional training with DatisKharrazian and Apex. That was a great footing. I’m sure you did some of those courses early on because Datis was the man early in the day.

As I started working in my chiropractic base and talking about what I was learning, I realized how many of my chiropractic clients were on thyroid medication. I really didn’t pay that much attention to it early on. I was more focused on what I was doing chiropractically. As I was talking to them, most of them felt maybe a bit better, but a lot of them still had signs and symptoms. A lot of them had weight issues, most of the classic signs and symptoms. I started talking about Hashimoto’s because that was this big thing. It’s an immune issue, not just the gland doesn’t fail one day. There is an immune-driven process. I started getting more into functional medicine.

As I was doing that, we had this philosophy in functional medicine, at least for my teaching, that the immune system was out of control, and it just started damaging the thyroid gland. Our job was to look for some of those stressors and triggers. Not that there was a lot of hope. This is an autoimmune condition. Your immune system has lost control and will damage your thyroid gland.

The other piece we looked at was T4, T3, reverse T3, and these other values that weren’t traditionally being looked at in medicine and making those decisions. The thyroid gland makes both T4 and T3, so maybe we should be doing a little bit of a different job. Maybe we should be recommending T3 as well. These silly medical doctors aren’t aware that T4 is not converting to T3 well, and it’s deactivating reverse T3 and changing the treatment based on that thought process.

The challenge I had the longer I went into this was I really struggled with the idea that the immune system just lost control and woke up one day and decided it was going to destroy the thyroid gland for no apparent reason. That didn’t sound like good logic. Why would the immune system just start attacking our own tissues? I thought there had to be something else going on. I was talking to a friend of mine. It doesn’t seem quite right that the immune system would do this. I never really liked the term “autoimmune condition.” It’s an immune-driven condition, but I don’t like the idea that the body willy nilly attack ourselves.

A friend of mine, Dr. Ben Lynch, who you know, we were preparing for a conference. He sent me a paper on the cell danger response. He said, “You need to read this.” When I read that paper, I was like, oh, we operate in two modes. We are either in low stress, homeostatic regulation, or we’re in a different state, allostatic regulation, which is an excessive stress response. I said, “This makes a lot of sense.”

Dr. Naviaux showed how depending on the situation, we use micronutrients for one pathway, but in other situations, we may use micronutrients for a different pathway. Our physiology adapts to our environment, to the stressors, to what’s going on. Maybe that is really what’s going on here. The cells change their physiology, and the immune system changes its physiology based on what’s going on in the body. I thought, maybe what we were seeing was more of an adaptive change versus this systematic control because if your immune system is out of control, it doesn’t sound like you will ever recover. If it’s an adaptive physiology, then we could find out what it’s adapting to. 

I got into a really deep look into the literature, papers, and research. The more I looked at it, it’s my philosophy in general that a lot of what we see with thyroid physiology is an adaptive response to some type of excessive stress response. If we can identify what those stressors are, reduce them, remove them, we can support the recovery of the physiology. In many situations, we see improved T4 to T3 conversion, reduced immune damage to the thyroid gland, and a thyroid gland recover in time. Many of my clients need less thyroid medication. The medication they take converts better, and a whole bunch of them in time don’t need it at all.

Dr. Eric O:

Makes sense. You’re not saying people with Hashimoto’s and even non-autoimmune thyroid conditions don’t need thyroid hormone. Most doctors are neglecting the physiology, so maybe some of these people don’t need to take thyroid hormone replacement. Others might not need to take as much as they are currently taking.

Dr. Eric B: 

In the allopathic model, the focus has always been on TSH and free T4. Early on, we’d say, “These silly allopathic doctors and endocrinologists are only running two tests. They’re not running thyroid antibodies. They don’t know that this is an immune-driven process.” I don’t think that’s the case. I think most of them realize it’s an immune-driven problem. We pretty much know it’s either an iodine deficiency issue or an immune-driven problem. If you’re in an area where there is sufficient iodine either in the environment or in our food sources, it’s probably not an iodine deficiency. That leaves me immune. Depending on what you read, it’s thought to be that 95% of cases of thyroid, especially hypothyroidism, are immune-driven.

I would argue that whether there are antibodies or not, almost all of them are immune-driven. If you look at the immune system of people who have glandular hypothyroidism going on and negative antibodies, if you look at their T cell panels, they are Th1 dominant, which will result in lower antibody production typically anyway. It’s still an immune-driven process.

The challenge in functional medicine to some degree is- At least I think what I was taught is the antibodies are like little Pac-Men eating away at the thyroid gland. TPO and thyroglobulin gobble it up. The literature shows that thyroglobulin doesn’t create any damage to the thyroid gland. TPO antibodies create very little. If they are not creating much damage, what is causing the damage? It’s the immune cells getting to the thyroid gland and creating the damage. In that situation, the T cells are creating a lot of damage, but if you’re Th1 dominant, you may not see it.

For the most part, what we’re seeing is an immune-driven process. The allopathic world knows that, I think, but they are coming at it from a point like, “We’re not going to suppress the immune system. We know the thyroid gland will get damaged. There will be a point where it can’t make enough anymore. We have a simple solution. We give them more T4. The thyroid gland primarily makes T4, so we will give it what it can’t make, and the patient should be good. The indicator that we’re going to use that shows that we have reached euthyroidism or normalized thyroid physiology, a TSH within a preset range. If I give someone enough T4 to bring the TSH into range, everything is right in the world.”

Unfortunately, that doesn’t work for a whole bunch of people. For the listener, T4 is the pre-hormone. It does have some functionality, but most of the functionality in the thyroid world comes from T4 being converted to T3 inside your cells and tissues. T3 binding to receptors, and that’s what is turning on your metabolism. We can make the assumption that if the thyroid gland is not working, and I just give the T4, it’s going to convert to T3. That doesn’t happen; we can measure what it converts into: T3 and free T3. Or reverse T3. 

In the allopathic world, they typically don’t measure those things. What you don’t see, you can’t manage. If you don’t measure it, you can’t manage it. If you don’t see it, the problem doesn’t exist. When we take a broader look at the panels, we can see that model. In a lot of patients that are taking T4-only medication, their conversion of T4 to T3 is not very good. That’s probably why they’re still symptomatic. They’re taking more T4 than they probably need, which is impacting the conversion factor. 

It also misses out on one other key piece: the assumption is that thyroid physiology is regulated by just how much thyroid hormone the gland makes. That’s not true. All the cells and tissues of your body have the ability to regulate how much thyroid hormone gets into the cell and how much T3 gets to the receptors. Cells have individual control. The analogy I typically use is- Do you have kids? 

Dr. Eric O:

I have two daughters. 

Dr. Eric B: 

Has there ever been a time where you told them to go to their room, clean it up, and they didn’t do it? 

Dr. Eric O:

Definitely.

Dr. Eric B:

Just because we put T4 into the bloodstream doesn’t mean that those cells and tissues are going to convert it into T3, which will stimulate the metabolism and upregulate the physiology. 

There is a challenge in that model that just assumes that that was going to happen. In functional medicine, I think we are aware that it doesn’t happen. Matter of fact, when you start to look at the panels, the more T4 you start to give somebody, and this happens sometimes in that allopathic model. When someone says, “I’m still tired. I still don’t feel good,” and maybe their TSH is 2, a physician might say, “Let’s drive it lower. I’ll give you more, and that must make it work.” If you look at a fuller panel and look at the T4, T3, and free T3, and maybe the reverse T3, you will see that as T4 goes up, there is a point where T3 conversion often goes down. That’s a big reason why a lot of people struggle with chronic hypothyroid symptoms, even though their TSH is either normal or maybe on the low end of the normal range or even lab low.

Dr. Eric O:

Does it all come down to addressing that cell danger response? I’m sure you’ve heard and learned that about 60% of that conversion takes place in the liver. Some of it takes place in the gut. There are other factors. Do these all tie into the cell danger response? Would you say it’s separate, where people need to do other things to optimize their liver health, gut health, adrenal health, but at the same time, also look into stressors that relate to the cell danger response? 

Dr. Eric B: 

I think the first part of it is some of the things we were taught about where T3 was made. The literature today is showing that those things aren’t correct. I was taught the same thing: 60% of the T3 was made in the liver by deiodinase 1. That doesn’t appear to be true in the current literature. 

What it shows is that on any given day, the average person is generating about 30mcg of T3. About 5mcg, maybe 10, depending on the individual person, is coming from the thyroid gland. Another 5mcg, probably coming from the liver. Another 5mcg coming from the kidneys. The rest of the T3 is coming from the peripheral tissues that can convert T4 to T3. The vast majority of T3 that is made in the body is not deiodinase-1 driven at the liver; it’s by deiodinase-2 conversion in all the tissues that have deiodinase-2. The cell brings T4 into the cell. It has this enzyme called deiodinase-2 that converts T4 to T3. That T3 goes to the receptors and gets used. It pops back off the receptors and into the bloodstream and contributes to the circulating level of T3 that we see on a lab report.

I think that we have to keep that in mind. Some of this stuff that we learned isn’t actually correct, based on the most current science. Do I think it’s important that we address the cell danger response? I think it’s critical. In my opinion, based on everything I’ve seen and read over the years, we assume that it’s just about how much T4 to T3 is in the bloodstream. Really, the individual cells and tissues have the ability to control what happens at that cell at that tissue. 

If I am a cell in low stress mode, I’m in manufacturing mode. I want to bring glucose, thyroid hormone, as much nutrition into that cell so I can make peptides into proteins. I can make hormones, generate hair, generate skin, burn tons of energy, feel and function awesome. Manufacturing mode. I need lots of T3 active inside the cell to do that. That high concentration of T3 also helps to contribute to turning off the immune inflammatory process.

If I’m a cell perceiving danger or a threat, whether it’s an organism, a toxin, hypoxia, whatever it is, what Naviaux and other people who talk about different aspects of the danger response within the cell, what a cell is typically going to do when it senses danger, is slow down the manufacturing process and ramp up the cell defense. 

One of the mechanisms that it uses to regulate almost every step of the cell danger response is the amount of T3 in the cell. Cells under stress, cells in danger, cells that are hypoxic are going to decrease the conversion of T4 to T3 inside the cell. 

It sounds like it’s a bad thing. It will slow down the metabolism. Actually, it’s a protective response. We are going to see that if somebody has got excessive cell stress going on, the thing that’s causing that toreduce conversion of T4 to T3 isn’t oftentimes an inability to convert T4 to T3; it’s not reverse T3 blocking receptors, but it’s the cell defense mechanisms in place that are saying, “We are going to downregulate the metabolism.” If you want to get into why that might be important, we can get into it.

For a simple standpoint, for the listener, think about your cells and tissues just like people. If I’m in low stress mode, I’m eating, sleeping, having sex, pooping, doing all these great things. If I’m perceiving danger, you can make me the best meal in the world, but I’m not eating it or digesting it well. If I’m fighting for my life, I’m not going to nap or have sex. I will be in defense mode.Our cells are like us.

Dr. Eric O:

When you say “stressor,” some people might think of emotional stressors, but you mentioned hypoxia. I’m sure there might be some people wondering what that is. “I’m probably not dealing with hypoxia.” How common is hypoxia? Can you talk more about that? Iknow on other episodes and in your book, you talk about things like mouth breathing, which a lot of people do. 

Dr. Eric B: 

A cell runs most efficiently when we have oxygen. We have these little engines inside the cells that are called mitochondria. The mitochondria can burn fuel, food energy, glucose, breakdown proteins into energy, or burn fats. Essentially, we take food energy, and we convert that food energy into cellular energy. We all learned about the mitochondria in 7th grade science class. We learned about the Krebs cycle, which nobody loved, because you had to memorize this thing. What that thing is doing is taking a glucose molecule and turning that thing into 36 ATP, which is your energy currency. We can use that ATP to do a whole bunch of chemistry reactions in the cell that make us feel and function good.

Thyroid hormone plays a critical role in that. But to run those mitochondrion efficiently, you need oxygen. Oxygen is a key piece. If somebody has decreased oxygen getting into a cell, the cell now becomes more anaerobic, without oxygen. It runs more in an anaerobic state, which essentially turns down the mitochondrial function. We become less efficient at getting cellular energy from our food. 

If a cell is in a low oxygen state, the mitochondria downregulate. We won’t make as much energy. What does that feel like? We may not poop as well. We may be more tired or fatigued. We may feel more dehydrated. We may feel chronic thirst. There are a whole bunch of things that we may experience: more pain, more muscle tension and spasms as a result. 

Getting oxygen to the cells becomes critically important. There are a number of things that can inhibit getting oxygen to the cells. One of the most common things that happens is people don’t breathe well. “I breathe a lot. Doesn’t that mean I have alot of oxygen in my system?” It’s not that simple. When we breathe out, we blow off carbon dioxide, and we bring in oxygen. Everyone thinks, “As long as I breathe in a lot of oxygen, I should have enough oxygen.” 

The same thing that we were talking about with T4. It’s not important how much oxygen is in the bloodstream as it is how much oxygen gets to the tissue. If I’m a red blood cell, I’m grabbing the oxygen that is coming in from the lungs, what you just breathed in. Now I’m going around the body and blood, and I will give up oxygen to the tissues, so they can run and function optimally. 

What allows that red blood cell to give up the oxygen? It won’t just give it up. The only reason that red blood cells give up oxygen is there is more of what we call carbon dioxide in the bloodstream. If there is less carbon dioxide, that red blood cell doesn’t want to give up the oxygen. It likes the oxygen, so it won’t give it up. 

If someone is mouth breathing a lot, they are oftentimes blowing off too much carbon dioxide, which means there is less carbon dioxide in the body, the bloodstream. They are breathing in plenty of oxygen. If you look at their oxygen on a medical test, it may show 99% oxygen saturated. That sounds great because the red cells are saturated with oxygen. That oxygen is only helpful when the red blood cells give it up. They will only give it up if there is more carbon dioxide. 

Someone who is mouth breathing a lot has a tendency to be more hypoxic. Someone who is mouth breathing especially at night is going to be more hypoxic. Just mouth breathing a lot through the day, blowing off too much carbon dioxide or mouth breathing at night is going to contribute to a downregulation of your cell physiology and an upregulation of the immune inflammatory response. That becomes a huge issue. 

How big of a deal is it? Diagnosis of sleep apnea is exploding. Everybody is wearing these fighter pilot masks to go to sleep. If you are wearing one of those things, if you have cavities or gum disease or disrupted sleep, especially if you go to bed with some stuffiness or congestion, there is a good chance you’re opening your mouth at night to mouth breathe, which will create hypoxia.

The other driver of hypoxia potentially is if we have carbon dioxide in the bloodstream, that carbon dioxide plays an important role. If there is a lot of acidosis in the body, the body can pull carbon dioxide out of the bloodstream to deal with the acidity in the body. That, too, can drop carbon dioxide and trigger this hypoxic state. Without the carbon dioxide, red blood cells don’t give up oxygen.

Dr. Eric O:

If someone has normal oxygen saturation, that doesn’t rule out hypoxia. If someone does a comprehensive metabolic panel and has low carbon dioxide, they probably have hypoxia. If someone has normal carbon dioxide levels, I assume that doesn’t rule out hypoxia. 

Dr. Eric B: 

No, it doesn’t rule it out. There could be other factors that prevent transfer. What is normal oxygen saturation? Someone might say 99% is normal oxygen saturation. Anything under let’s say 93% is problematic. 

I don’t think 99% oxygen saturation is normal. If you have your monitor on your finger, and it reads 99%, I don’t think that’s healthy. I think that’s a good indication you might not be doing a great job of transferring oxygen to the tissue.

I like to see my patients somewhere in 95-96% because that tells me that they are probably transferring oxygen to the tissues a bit better. Someone who had 99%, they feel and function awesome, everything looks great. Hey, it’s probably fine. If I have someone with chronic health issues, tiredness, fatigue, weight gain, under conversion of T4 to T3, and they have 99% oxygen saturation, to me, it’s a problem. 

As far as the carbon dioxide, oftentimes I assume that if I look at the blood panel, and carbon dioxide is within the reference range, and I typically look at a reference range of 25-28 based on some of the literature as an appropriate carbon dioxide range, the lab reference range could be much lower, down to 20. I don’t think that’s appropriate. I’ll also do calculations with sodium, potassium, carbon dioxide to see from a calculation standpoint if it looks like we have an imbalance. 

Dr. Eric O:

Anemia can also be a factor, which I’m sure is one of the reasons why you run a CBC in everybody. 

Dr. Eric B: 

Absolutely. If someone has an anemia pattern, they have less red blood cells typically to carry oxygen around the body. That can be a potential problem. The broader the panel we can run, the more important. 

Anemia in itself is another can of worms. What we tell most people is they have iron deficiency. The vast majority of people don’t have iron deficiency anemia. The vast majority of people likely have anemia of chronic inflammation. Many times, we are treating that inappropriately. We assume that if iron is low and ferritin is toward the lower end, that’s iron deficiency. I don’t think it is in a lot of cases.

Dr. Eric O:

Talking more about blood tests. You mentioned reverse T3 earlier. Is that something you recommend across the board? Would you say everybody should get reverse T3? 

I’ll say this:With hyperthyroidism, I stop measuring reverse T3 because everyone has elevated reverse T3. It doesn’t add value in my opinion. Again, feel free to give your opinion with that. As far as those with low thyroid or subclinical hypothyroidism, is it something you recommend for everyone? 

Dr. Eric B: 

I like looking at it for a couple reasons, but not the reason the vast majority of functional medicine practitioners like to look at it. I said this early on, too, because it is what I was taught. T4 is this primary hormone that is made by the thyroid gland. Then it gets to the cell, and the cell has these enzymes, deiodinase, that can either activate T4 to T3, or deactivate T4 to reverse T3. That’s Cell-driven. The cell gets to determine if I am letting T4 in to convert to T3, or if I am keeping my metabolism lower and deactivating T4 to reverse T3.

When I’m looking at the thyroid, I never look at a thyroid panel by itself. A thyroid panel without context of someone’s signs and symptoms doesn’t really tell me much. I am going to look at a thyroid panel with at least one tissue marker, but at the beginning, I look at a comprehensive panel. I’m sure you do, too.

What is the significance of it? There are some in our space who say the reason people have tiredness, fatigue when they are on T4 medication is that reverse T3. T4 gets converted to reverse T3 inside the cell. That reverse T3 goes to the nucleus and binds to receptors, the nucleus, maybe the mitochondria, and blocks T3 action. 

It sounds good. People say it’s a mirror image of T3. A) It’s not a mirror image of T3. B) I haven’t seen much in the way of any true scientific data that says that reverse T3 blocks T3 from functioning at any level of significance. I just haven’t seen it. If someone says they have, I’m open to it. I like the idea that it does it, but I don’t think that’s what happens.

When I look at reverse T3, what I’m looking to see is a couple things. If I have a patient who is not on any medication, but they have signs and symptoms of hypothyroidism, and their TSH is normal, their free T4 is normal, whichever one somebody is looking at, I look at both. I want to see what their cells and tissues favor. Are they favoring the conversion of T4 to T3? Are they favoring the conversion of T4 to reverse T3? 

If reverse T3 is higher, and T3 is lower, then we can start to make some assumptions that maybe the reason someone has hypothyroid signs and symptoms is because the cells aren’t converting T4 to T3 the way we want them to. They are deactivating it. Then I know that I need to look for what is driving that under conversion or over deactivation. 

What does the rest of my panel tell me? Are there markers of inflammation here drivingthat process? What is the person’s story telling? Are there traumas, emotional stress, hypoxia, injuries, dysbiosis, faction, sleep disruption? I start looking for the reason why. 

I just don’t think that reverse T3 is the problem. I think the reverse T3 is an indication that there is some cell defense potentially going on. Let’s say there is a normal lab TSH, and reverse T3 is low. Some people think reverse T3 should be nonexistent, and should be really low. I don’t think that’s the case either. If T4 is low, and reverse T3 is low, and T3 is low, I know that we have a person who is not making sufficient thyroid hormone. The gland is not working. Therefore, there is not enough T4 to convert to T3. There is not enough T4 to convert to reverse T3. Regardless of what my antibodies are at that moment, we have a gland problem going on. There is not enough hormone being generated. 

I will go back to my labs, health history, health timeline, and say there are inflammatory mechanisms going on here that would cause thyroid hormone to be downregulated. If I have inflammation, inflammation is oftentimes going to increase conversion of T4 to T3, the hypothalamus, the pituitary early on, and can suppress TSH, even though I might need some more thyroid hormone in the system. I’ll use it from that perspective.

The third reason I want to take a look at reverse T3 is if I have somebody who is on thyroid medication, T4, and their doctor is happy they are getting enough T4 because their TSH is normal, especially if they have all the symptoms, we know T4 can easily lower TSH levels pretty quickly. The receptors in the brain are tenfold more sensitive than most of the peripheral tissues. You can normalize the brain much faster. If you have this inflammatory response going on, that can normalize it faster, too.

At the cell level, what’s happening? If they have high reverse T3, low T3, then I am probably getting an indication we still have this inflammatory mechanism going on. We need to identify what that is. They also may be taking more thyroid hormone than they need, especially if they’re struggling with some hyperthyroid symptoms: brain fog, insomnia, irritability, things like that. That’s why we might work with them to say the dose is too strong.

Again, I haven’t seen enough clear evidence that says reverse T3 blocks anything from happening. If you wanted to block anything, we would blame deiodinase-3, which is the enzyme that deactivates it. That’s how I use it.

I think the better way to assess what’s going on at the cell level is not just looking at reverse T3 because there can be things like reduced liver function that may cause reverse T3 levels to rise. If we just look at the free T3 to free T4 ratio, if that ratio is low, the cells aren’t converting T4 to T3 appropriately. There is probably some type of cell stress, cell danger mechanism going on.

If the free T3 to free T4 ratio is elevated, then we probably have a state where the cells are starving for thyroid hormone. There is not enough T4 in the system. They need to make more T3, and they are willing to do that. That’s where you will see the free T3 to free T4 ratio is high, above what we might call the optimal range of 0.31-0.34. 

In a situation where reverse T3 is elevated, maybe. Really, what I want to know is is it elevated because I have too much T4 in the system? Or is it elevated if I have some other inflammatory response going on? That is where we can look at the free T3 to free T4 ratio along with the reverse T3. If it was on its own, too much medication, we should be able to back that down. Then we should be able to see a better conversion occur. If there are inflammatory mechanisms going on, it doesn’t matter if we can back it down. We won’t see as good a conversion too early too soon if we don’t identify what’s creating that inflammatory mechanism and the downregulation of conversion. 

Dr. Eric O:

I have a few follow-up questions.You don’t want reverse T3 too high, but as you said, you don’t want it nonexistent or too low. If you could say what your healthy or optimal range of reverse T3 would be? 

Also, I think you mentioned the optimal range of free T3 to free T4 ratio, but if you could say that again. 

Also, you mentioned you test the total T4 as well as the free T4. I imagine you do the same for T3, the total and free T3. The optimal ranges for those. Why do you test both total and free hormones? 

Dr. Eric B: 

All right, the first question was what do I use for the range? It’s important to know there is the lab reference range, and there is what some people call the functional range. Where do we get these ranges at? It seems like a lot of practitioners have their own range. Some people may say it should be less than 9 or 10 or whatever. 

For me, when I am looking at the functional range, I am more of a research geek. I am looking at stuff and saying, “Where are we finding numbers here?” I have stayed somewhere in that 9-18 range. 

Every lab value has to have context. If you said to me, “Eric, my reverse T3 is 15. That’s optimal, right?” I don’t know. What’s your TSH, total T4, free T4, total T3, free T3? What are the ratios of these? I don’t know if that’s good. Is it good? Well, if your total T4 and free T4 is low, and your T3 is low, but your reverse T3 is 15, that is probably still inappropriate. You don’t have much thyroid hormone, and you’re still favoring the deactivation and not the conversion. Does that make sense? 

Dr. Eric O:

Yes.

Dr. Eric B: 

Even though I might use a reference range of 9-18, that is a starting point. I have to interpret the rest of the labs to see is that appropriate? If someone had a reverse T3 of 15 and lower values of T4 and T3, is that important? What do I make of that? I’m also going to look at the rest of the labs. Do I have any markers of tissue hyperthyroidism going on? Do I have elevated lipids, elevated triglycerides, elevated BLDL? Do I have glucose resistance going on? If I have tissue markers of hypothyroidism going on, and I have a reverse T3 at 15, and I have lower levels of T4 and T3, I think that reverse T3, regardless of whether it’s in a functional range, is still potentially problematic. 

Dr. Eric O:

Makes a lot of sense.

Dr. Eric B: 

That’s sometimes the challenge, even in functional medicine. We give allopathic medicine a hard time for saying, “They just look at an H or an L outside a lab reference range. We have a better reference range.” Just because our value is in the reference range doesn’t mean it’s appropriate. A lab value could be totally within a normal, optimal range and be inappropriate. It could also be appropriate. 

If you feel and function good, and you don’t have much in the way of inflammation, and your TSH is 1.2, someone might say that’s the optimal. Okay. But if you have inflammation, are tired and fatigued, have all the signs and symptoms, and your TSH is 1.2, is that appropriate? Or is the inflammation suppressing TSH, and that’s causing my T4 and T3 to be low? TSH is normal at 1.2, but my T4 and T3 is low, and reverse T3 is low. We have to interpret it. We can’t just say because it’s in an optimal range, it’s okay. Does that make sense? 

Dr. Eric O:

Yes, it does. Thank you.

Dr. Eric B: 

As far as the ratio of free T3 to free T4, this is a little tricky because the units of free T3 and free T4 are different when you get them on your lab report. I think you can go to Dr. Weatherby’s website. Do you know what it is? 

Dr. Eric O:

I can’t think of it.

Dr. Eric B: 

He has a website with calculators. You can go to his calculator and put in right off your lab report a calculation, and it will tell you if it’s in the ratio range. 

What I do is convert everything to similar units, picomoles/liter, and divide free T3 by free T4. If you look at your lab report, you can say, “How do I convert picograms/ml to picomoles/l?” The calculator will convert it for you. If you convert things to picomoles/ml, you divide free T3 by free T4. Based on the literature, the optimal ratio looks like 0.31:0.34. 

If that ratio is under 0.31, the cells and tissues aren’t doing a great job of converting T4 to T3. That’s where we have to find out what’s causing that reduced conversion. Is it low calories? Is it hypoxia? Is it organisms? Is it toxins? Is it emotional stress? Is it all of those things, a combination of those things? Which oftentimes it is. 

If the ratio is above 0.34, then we might have a situation where even though TSH may be normal, there is still not enough T4 in the system to convert to T3. If there is no cell stress response going on, and they’re in a homeostatic state, they will take as much of that T4 and convert it to T3 as quickly as possible. A certain level of T3 is a biologic priority.

Dr. Eric O:

Gettingback to the thyroid hormone, you always test total and free hormones. Again, I have a habit of mainly testing the free hormone. What is the significance? I know you talked in your book about carrier proteins and binding globulins. If there is a discrepancy with the free hormone and the total, maybe we are looking at a problem with the carrier proteins. 

Dr. Eric B: 

Yeah. For the listener, in the body, we make hormones, but we don’t want those hormones all being free. They would get either deactivated, metabolized, or utilized right away, and we wouldn’t want that. Hormones are made—sex hormones, thyroid hormones, other hormones, cortisol—and they are then bound to what we call a transport molecule or protein, a binding globulin. It’s like an Uber, and it transports it around the body. When there is a cell or tissue type that needs some of that hormone, that hormone becomes free of the Uber or free of the binding globulin. Now, it’s able to get into a cell or tissue. 

Why might it be important to look at both total and free, even though a lot of physicians have gone to just looking at free? “Free hormone is the only thing that matters, so we’ll just take a look at free.” But it does make a difference. If I have low free hormone because I’m not making much thyroid hormone, then I have to figure out why I’m not making as much. If I have low free hormone, but I have plenty of total, then I have to ask, why is it getting out of the Uber? Why is it not coming off a binding globulin? Is it a pH issue, a hypoxia issue? Is some other hormone I’m taking jacking up the binding globulins? We need to find that answer.

If you put more hormones into a system, the tendency is for the binding globulins to go up to manage it. Something is resulting in less hormones becoming free, and we need to figure that piece out. I want to look at both. If someone has low free, I want to know if it’s because they just aren’t making it, they have low total, or if it’s a binding globulin issue. Then I want to address that appropriately. 

If they have high free hormones, I also want to know if that hormone is elevated because they don’t have much. They’re not generating much, so there is not much on the binding globulin, to where maybe something is suppressing the binding globulin and causing a lot of excessive free hormone that is either being used or metabolized too quickly.

Dr. Eric O:

Thanks for that thorough explanation. I want to circle back to the cell danger response before we wrap this up. When it comes to inflammation, I think you look at more than just CRP and sedimentation rate. You look at seven inflammatory markers? 

Dr. Eric B: 

When we look at labs, there are a bunch of things we can look at from an inflammatory standpoint that would be on a general blood chemistry panel. CRP, there is high sensitivity CRP, regular CRP. Homocysteine could be considered a molecule of oxidative stress. We could look at fibrinogen as a marker of oxidative stress. We could look at elevated ferritin levels. 

That is another can of worms. The vast majority of people believe that ferritin levels should be somewhere in the 60-80-90 range. I think that’s absolutely insane. I start getting concerned when I see it over 25, but definitely if you have a ferritin level of 40 or 50, that is an indication of potential inflammation and oxidative stress. Again, needs to be interpreted.

For instance, “when I have low ferritin, I’m anemic.” Hold on. If your serum iron is low, and your ferritin is low, and you’re anemic, maybe you do have an iron deficiency. But we can run a soluble transferrin receptor test to find out if the cells are starving for iron or not. That’s another conversation. 

I don’t think the vast majority of people are. But ferritin could be a marker of inflammation. We could look at bilirubin. Again, we have to take into consideration if it’s low because they’re anemic, or because they are using bilirubin as an antioxidant because there is inflammation and oxidative stress going on.

We can look at elevations of uric acid. We can look at alkaline phosphatase on a general chemistry panel. We can also look at elevations of 125 Vitamin D and low 25 Vitamin D. How many people today are being blasted with Vitamin D probably inappropriately because they have a low 25 Vitamin D when that’s not really the activated form? The activated form is the 125. If they have an elevated 125 Vitamin D, that’s another good indication that they probably have some type of chronic immune inflammatory response going on.

Dr. Eric O:

We’ll need you to come back to talk about the ferritin because that was a surprise to me, that you like to see it at 25 or less, and also talk about the 125 hydroxy. We don’t have time to dive into that. 

I don’t know if you’re familiar with Dr. Alan Gaby. He wrote a big nutritional textbook. When going through my master’s, they were talking about how you don’t want to look at 125 hydroxy because it’s frequently elevated due to a compensation related to the parathyroid gland. This was now 10+ years ago that I went through that, so maybe the science has changed.

I know Dr. Lynch is a big advocate of testing for 125 hydroxy vitamin D. There are differences in opinion when it comes to testing for that.

Dr. Eric B: 

Think of the traditional role of Vitamin D. 25 Vitamin D and 125 Vitamin D with calcium regulation in the parathyroid gland. We know way more than that now. I’d say real simply, without getting too heavy into it, if we think about Vitamin D this way. There is very little food, except for cold water fish, that has any high level of Vitamin D. Right? Where do we get most of our Vitamin D? Sun exposure.

Cold water fish have a decent amount of it. If you believe that there is intelligence in the universe, that might make sense. In the areas where we have plenty of sunshine most of the year, there is very little food that has any appreciable amount of Vitamin D in it. Most of the Vitamin D comes from sun exposure. In areas where there is less sun exposure, there are more cold water fish, where we can consume those things. I don’t think we’re designed to be taking copious amounts of Vitamin D as a supplement orally. I know it’s a $4 billion industry, but it’s just my opinion.

The other thing we don’t know too much about Vitamin D is we only measure one component of it. We don’t measure Vitamin D. We measure 25 Vitamin D. We don’t measure what happens to 25 Vitamin D. Is it being deactivated from 24 to 25? Is it going into the fat cells? That’s another discussion of how that works and what I think is going on. Is it being over converted to 125 Vitamin D? When you do have elevated 125 Vitamin D, is there an inhibitory suppression of Vitamin D to 25 Vitamin D conversion at the liver? Some of the literature seems to show that’s the case. It’s a feedback loop that turns it down. 

I think we’ve taken Vitamin D, one number we can measure pretty easily, and decided that if it’s low, we just give more, more, more. Even in people that were giving 5,000-10,000 IUs per day orally, they still wind up with low Vitamin D. I don’t think we assess it right. I don’t think we look at the chemistry of what’s going on. I would make an argument that early on, it may make someone feel better, but long-term, it’s potentially problematic. 

Dr. Eric O:

Definitely going to dive more into the research and have more of a conversation on this in the future. 

I can’t have you leave without talking about some other things that you mention in the book about addressing that cell danger response. Obviously, a lot of it is the foundations. If you could spend the next few minutes talking about what else people can do. You mentioned hypoxia and breathing better. People know about diet, but you haven’t mentioned anything about diet. I know you’re not a fan of one specific diet;it’s all about eating whole, healthy foods. I’ll let you take over and talk more about that.

Dr. Eric B: 

There is foundational principles. Kelly and I talk about them in the book. I had a couple colleagues who read the book and asked about supplement protocols. They’re not in there because I don’t have a protocol for everybody. I think that’s problematic. Even though it’s not sexy, the things that create health issues are these foundational pieces. 

For the vast majority of us, better nutrition would go a long way to making us healthier, right? Whole food-based diet. One of the problems we’ve had in this industry is that we’ve circled the wagons and shot in. You and I both know that if you’re eating one diet, and you’re not feeling well, and you change to another healthy, whole-food diet, you will probably feel differently. Is there a benefit to doing a carnivore diet for a short period of time? Sure, you will change your gut biome, it will create some change in symptoms. Is a vegan or vegetarian diet potentially going to create a change in signs and symptoms? Probably. I don’t think we should be arguing about which whole food diet is the holy grail. 

What we should be doing is saying, primarily, 80+% of the time, try to concentrate what you eat on healthy, whole, in season if possible, foods. As close to the way it came out of nature as possible. Limit the amount of processed food. If most people did that, they would probably start to improve their health and wellbeing. I see it every day as we start to make those changes in clients.

I think respiration is critically important. This is from a guy who has a deviated septum and should have had surgery a long time ago. Breathing is critically important. We are designed to do most of the breathwork through our nose. A lot of us, because of chronic inflammation and other factors, we do too much mouth breathing. Excessive mouth breathing creates a hypoxic state. Just changing your breathing can change your health.

Going back to food. How you eat is becoming important. Not only should you eat healthy food, but you have to take the time to chew it and help digest it well. You see a lot of people who are eating on the run. Eating healthy food, but not sitting down to eat it, not putting themselves in a situation where they can digest it well, so they still have problems.

Sleep is critically important as well. I’m guilty of this. I went for years wearing a badge of honor that four hours of sleep is all I need. I’ll sleep when I’m dead. What it does is creates-In me, it created chronic inflammation, Hashimoto’s, insulin resistance, and all kinds of stuff because four hours of sleep + running businesses+ training + everything else I was doing broke me down. That was part of my cell stress response.

We hinted about emotional stress. What goes on between the six inches of your ears makes a huge difference as to if you get well. You will be stressed or not stressed. We all have stress in our life, and you will never escape it, whether it’s physical, chemical, emotional, microbial. What we say within our mind consciously or subconsciously plays a huge role in how we heal and recover. Far too many people take in too much negative or focus on the problem and not the solution. I think that drives a lot of angst in the system, a lot of stress response in the system, so that’s hugely important.

Diet, nutrition, sleep. We talked about respiration. Physical activity and exercise. That’s critically important, too. Some people don’t like to do it, but you have to move your body. You have to do some physical strength training. You have to do some level of cardiovascular training. Slow fitness works really well for a lot of people. You want some, not excessive.If you do a lot of excessive training, you have to balance that recovery time. If you’re not, that will be a problem.

Why exercise? I have a healthy lifestyle. Well, the healthy lifestyle is if you train and recover, if you train and train and train, and don’t allow for recovery, you will have chronic health issues. I am a perfect example of that. I drove myself into doing that.

We talked about emotional and microbes. The organisms are everywhere. If they overgrow in us, then that can potentially be a problem. Then we have our environment with the toxins and things we are exposed to every day. You will never eliminate those things completely. The best we can do to have a low tox life, the less stress on the system. I think I got most of them.

Dr. Eric O:

Yeah, I think you did. Most of the foundations, if not all. Where can people find out more about you, Dr. Eric? Feel free to share your website and remind them of your book and anything else. 

Dr. Eric B: 

The book is called The Thyroid Debacle. It’s available wherever you get your books. 

I have a podcast called The Thyroid Answers Podcast. It’s available on almost all platforms. You’ll be a guest sometime in the future. We have an interview scheduled.

I was never much of a social media person, but I got convinced to do some Instagram posts. That is primarily where I put out some content and information. 

One of the things I like to do is my Thyroid Thursdays, where I am trying to educate. I know sometimes, people go on Instagram and want the three simple tips. What I am trying to do with those Thyroid Thursdays is have someone understand the free T3 to free T4 ratio. Why is that important? Why is it maybe less valid if you’re taking T3, and you can’t really use that ratio necessarily to indicate what’s going on? I want to educate people. 

At the end of the day, getting well is not based on how many supplements you can take. I find far too many people are oversupplementing. Getting well and staying well is about understanding a little bit more about your overall chemistry and doing a really good job raising your level of health in all these things that we call fitness factors (your diet, nutrition, exercise, mindset, habits, behaviors). Then you will be healthy. That’s not the stuff that’s sexy.

Dr. Eric O:

Well said. It’s always a pleasure chatting with a fellow Dr. Eric. Thanks for being here and talking about thyroid physiology and blood tests. We will definitely have to have you on again in the future, and I look forward to being on your podcast. Thank you so much, Dr. Eric. 

Dr. Eric B: 

Thanks for having me. I appreciate it.

 

Recently I interviewed Evan Brand, and we talked about mold-gut-thyroid connection. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

I am super excited to chat with today’s guest, Evan Brand. He is going to be chatting about the mold-gut-thyroid connection. I am going to dive into Evan’s impressive bio here. He is a Board-certified holistic nutrition and a functional nutrition therapy practitioner, who has transformed the lives of thousands of clients with his online practice by finding and fixing the root causes of fatigue, depression, anxiety, digestive, and other issues. Evan solved his own health struggles using the same advanced lab testing, strategies, and protocols that he now uses in the clinic. 

He has accumulated over 22 million downloads of his podcast and has been featured on hundreds of other health podcasts, webinars, summits, as well as practitioner training events. He also offers at-home functional medicine training courses through his Functional Academy of Medicine and Epigenetics, also known as FAME, on gut, mold, and energy issues. Thank you so much for joining us, Evan. Appreciate you being here.

Evan Brand: 

Thanks for having me. I was looking back because I had you on my podcast six years ago, 2017.

Dr. Eric: 

Wow, that long. It’s great to have you now on my podcast. I know you will share a wealth of information with the listeners. 

Let’s give your background for those who aren’t familiar with you. How did you start doing what you’re doing today, get to the point where you have one of the top podcasts in health? 

Evan: 

The podcast was really just a way for me to learn. I was in it for myself at the beginning. It was very difficult to reach some of these practitioners, naturopaths, and functional medicine people that knew a lot. You’d have to fly to their clinic, or you’d have to pay $500-$1,000 an hour to get ahold of these people. Well, what if I just start interviewing them? I can get information from them to help myself. As I started to get better, I thought, well, other people need these pieces of advice and information. Practitioners are booked. People are booked out. Why don’t I start helping people? 

I had personal training certifications at the time. I went into the Nutritional Therapy Association and picked up the FNTP credential, which taught me food is medicine. I also learned a lot of hands-on things that I ended up using in a brick-and-mortar practice; I worked out of a chiropractic physician’s office for a while. I started getting his patients so healthy that they didn’t need an adjustment every week, so that was a natural parting of the ways there. 

I left the brick and mortar and went full-time online with my practice in 2015. At the time, it was the Wild West. Nobody was doing online telemedicine then. I know that sounds like yesterday, but in the internet world, that was a long time ago. It was a new idea. I can stay here in Oregon, Idaho, or California, and you will send test kits to my house? That was odd. 

I guess I was ahead of my time there because now, a lot of the practitioners that reach out to me for coaching—I do a lot of doctor and business coaching nowadays, and I am coaching these people to convert their brick and mortars. I had a guy in the middle of California in Beverly Hills. He’s a 70-something conventional MD who has been practicing for 35 years. We’ve taken this guy from 25 employees and $40,000 a month in rent for his Beverly Hills office to just online. He has two employees, and he’s happier than he’s ever been.

My joy and love now is helping other practitioners, but also I still do clinical work three days a week. I’ll have people from California to, yesterday, Australia, South Africa, all across Europe. People who are seeking answers that they can’t find locally. People who have been to five, 10, 20 doctors, and they call me as the last effort, the last hurrah. Usually, we uncover things that have never been uncovered before, so it’s a true blessing.

Dr. Eric: 

That is an awesome story. That’s also funny about working for a chiropractor and getting people better to the point where they didn’t need weekly adjustments. Being a fellow chiropractor, I can understand the chiropractors in the practice not being too happy about that, but obviously, that’s good. That’s what you want. You don’t want someone to come in on a weekly basis or 2-3 times a week for many weeks, many months.

Evan: 

It was funny how it worked out. A lot of it was adrenal issues. Nutrition was a big piece of it as well. I still implement a lot of nutritional therapy strategies. These were people back in Kentucky, where they are eating garbage. They come in with their big Polar Pop; it’s this giant, probably 64-ounce soda. They will put that down and put down their Oreos and get adjusted and go right back to the bag of Doritos in their purse afterwards. It was just a mess.

I encourage people if you are in a brick-and-mortar practice like that, and you do have a lot of hands-on skills, I would try to implement the things we are talking about today. You can increase their health and their outcome. If you’re worried about the financial piece of it, like, “Hey, well if I get everyone so well, and they don’t need adjustments every week,” now they will tell all their friends and family, “This guy turned my life around.” The referrals you’ll get will totally maximize your ability to help more and generate more revenue. If you’re freaked out about getting people so well there will be nobody left to help, I promise that won’t happen.

Dr. Eric: 

How long have you been helping people with mold? That’s the topic today. I know you recently started- How long have you been speaking for Great Plains? Now they’re Mosaic Diagnostics, I believe. You have been lecturing for them. How long of a focus have you had on mold issues? 

Evan: 

It started in 2017 or 2018. My wife and I built a house, and it was a on a cross base foundation, which is a terrible idea. Don’t do cross bases. Try to do a slab or even a walkout basement. A cross base is basically a basement that you can’t see. You’re not down there to check on it. 

We built this new house. I love trees, so I plant trees everywhere I move to. We had this water hose connected to the house. I was dumb. I was watering trees in the winter. I thought I needed to. I left the hose on, and it froze. That busted a sillcock valve in the crawl space. There was some water in there, and that evaporates up to the home and creates mold. 

I was having blood pressure issues and all sorts of problems. My friend Jack Wolfson, a cardiologist, I texted him, “I’m having these weird blood pressure issues. I’m dizzy when I wake up.” He texts me back in one word in all caps, “MOLD.” After that day, my life was never the same.

My wife and I were reminiscing and laughing about it. It’s not funny because it put me through hell, and we are still recovering. When I went to investigate, I got stung by a wasp at the same time. I found the water, and I got a wasp sting on my hand at the same time. It was a whole cascade of symptoms. 

I’d say 2018 is when it all started. Now, you and I are recording here in late summer 2023. I don’t think I’m 100%. I don’t know if you ever fully get 100% back from a mold incident. Your immune system gets affected. Your endocrine system gets affected. Your GI system gets affected. Your brain, specifically your limbic system, gets affected. Now, you’re stuck in fight or flight, whether you want to or not. You become more hypersensitive. I had debilitating chemical sensitivity to all sorts of fragrances, laundry, dryer sheets. If I’m around people, I don’t like it. I want people to be fragrance-free. It’s better for your health and others. I still react to it, but it’s far less, maybe 90% less than it used to be.

Dr. Eric: 

You’re a lot better, not quite where you used to be. You might not get to 100%, like you said. It’s also a lesson for those listening who might be dealing with mold toxicity. This isn’t a three-month process. It’s not a six-month process. Let me ask you: Can it be a three- or six-month process? Is it something where no matter the case, it will probably be a few years where you get to the point where you’re 95% or 98%? 

Evan: 

The fastest recovery was in a three-year-old little boy. We ran his organic acids test, and he was colonized. We also ran his mycotoxin profile. Do you post video, or do you just post audio for the podcast? 

Dr. Eric: 

The podcast portion is just audio, but I do post this on YouTube. If you want to share anything, we could do that.

Evan: 

Let’s do it. A picture is worth a thousand words. I will show you the case that answers the question of timeline. Many people are unrealistic with their expectations. As you know, I love the OAT test. It’s amazing. This is a first-morning urine sample that people run. You get it back to the lab. When you have yeast or mold issues, you’ll then spit off these organic acids. We can infer based on what we find in the urine what’s happening internally. 

You can see here in this poor boy—this is a three-year-old. The mother had five children and ended up working on the whole family, including the mom. They had tree roots that busted through the foundation in their home. They had water that came into the basement. They all had mold toxicity. You can see here this marker, 5-hydroxymethyl-2-furoic. For folks listening, we are looking at these long words that indicate that this boy was growing, and/or he was colonized for Aspergillus, probably in the gut, but also the sinuses. 

Arabinose was very high. We knew we had a candida problem. Bacterial overgrowth was a mess. He had some Clostridia, which we’ll often see in mold. Oftentimes, you will see mitochondrial issues, too. People with chronic fatigue, there is a massive link with mold there. 

In his case, neurotransmitters were okay, but a lot of times, you’ll see low dopamine. Ochratoxin, which is one of the most popular, common mycotoxins we find, that affects the part of the brain that makes dopamine. We will often see issues with energy, drive, focus, and concentration. In his case, he looked okay. Nutrient levels, we’ll often see those crash out quite a bit. 

This was in April 2021. We put together a protocol, and we retested in April 2022. Just less than a year. You can see we pretty much fixed everything. No more colonization. No more candida at all. Tiny bit of bacterial overgrowth on this one. The Clostridia was normalized. 

That’s about the fastest you can do it in my opinion, a year. It doesn’t mean it’s a year to feel better. It just means a year to really resolve it. That would be really fast, especially if you have been sick for 20, 30, 40 years. People have to know and remember that if you had mold exposure when you were a kid, and genetically you don’t detox it well, and now you’re listening to this at 52 years old, and you want to get better in a year, that’s unrealistic. You’ve had this stuff for five decades; you won’t get it out in a year. 

It’s important for the practitioner to set realistic expectations of the timeline. We are so used to that conventional medicine model. You take antibiotics for a week, and everything is better. That’s just not the case. You’re going to feel better gradually though, sometimes within just a couple of weeks or months, using the right protocol, the proper binders, antifungals up the nose and in the gut. You can make significant progress with depression, fatigue, sleep issues, gut problems, etc. 

Dr. Eric: 

I think you’d agree that probably all cases, you need to address the source of the mold. Either get rid of the mold or remediate. There are people who are not in a position to move. I’ve come across patients, and I’m sure you have, too, who for whatever reason, they couldn’t remediate. Maybe the spouse wasn’t on board, or whatever. If that’s the case, is there any hope of taking binders, doing things from a glutathione perspective? Do they really need to get rid of that source of the mold? 

Evan: 

Great question. It’s like a seesaw. If you have a fat guy on one side and a skinny guy on the other, the fat guy will always win. If you take that analogy and visualize that for the rate of detox as opposed to the rate of exposure. If you have this massive exposure, your bathroom or kitchen leaked or your basement flooded, you have exposure off the charts, and you’re doing a couple capsules of charcoal per day, you will lose the battle. 

But if you flip that, and you were able to remediate some of the issue—you can’t fix the whole house, but you fixed the wet wall or the cabinet that flooded—your rate of exposure is now lower than your rate of detox, then you win the game. 

You can implement fresh air into the home. If you have decent weather outside, and you can open your windows and flood the place with fresh air and dilute the mycotoxins, that’s obviously helpful. If you spend a lot of time outside, and away from it, maybe you work outside the home. Maybe you have the ability to work out in the garden during the day and air the house out if you truly can’t cut it out. 

Cost-wise, it shouldn’t be much. Some of these remediation companies will charge you $10,000+. You have to be careful about vetting these people. If they do mold testing and remediation, it’s probably not a good idea because they’re biased. Of course, they will say it’s a problem and need to remediate. I would try to find an independent tester that doesn’t do remediation. Sheet rock is not expensive. If there is wet drywall and baseboard, cut it out, pick a new piece in, patch it up, paint it up, put your new trim back on. You’re done. 

People get overwhelmed by this conversation because it’s their personal home. It’s their sacred space. It’s their sanctuary. People think that when they talk about mold, it means they’re dirty. No. My house was pristine. I had air filters in every room. I had a whole house water filtration system. This was a top-notch house. It was still moldy and still made me sick. Get rid of any brainwashing you have. Don’t feel that you’re dirty or a messy person or a nasty person if you have mold. This happens to the best of us. I’ve seen houses that are $2-3 million, and they’re moldy. I’ve had clients in these $1 million+ homes that are moldy. 

It’s the husband usually who is a skeptic, who’s this online guy. What does he know? Guess what? The wife continues to suffer, and then it affects their marriage because now she is exhausted, so she has no sex drive. The husband’s mad about that. Dude, look, if you want a good sex life, fix the mold. If you use that as the carrot in front of them, usually they’ll get motivated enough to fix it. If they can save their sex life and marriage, unfortunately, our hedonistic, human traits can’t be ignored. If you lean into that, usually you can get these people on board to fix the home.

Dr. Eric: 

You mentioned, which I agree, about hiring someone who maybe is not doing the remediation because they are more likely to find something that might not be there. What do you think about doing it on your own? There are companies like Mycometrics, where people can order the test and do it on their own without hiring a specialist. 

Evan: 

I love it. I think it’s a great place to start. I encourage almost every client I work with to do that. If you are going to do a HERTSMI or an ERMI, where you go around and grab a bunch of dust and send it back to the lab and see what shows up, you can do that. 

I prefer the petri dishes. They are these plates that have a gum resin on them, where mold can start to grow. These petri dishes, you put them on the floor in various rooms of the home for an hour. You put the lid on, mark them with the room they’re in. 

Also your car. A lot of cars are moldy. Mercedes did a recall on 2.5 million cars because mold was growing in the air conditioning system. Even if you have a luxury car, it could be moldy. If you drive somewhere, and by the time you get to work you have a headache, consider that it could be your car. 

These petri dishes are cheap. They’re like $3. If you do it with a lab analysis, it’s like $30 for a plate. You get a health score. 

Based on that score, we also like to see what’s in the home. Does that match up to what’s in the urine? 90% of the time, it does not match. This means that mold exposure was from years ago. That was the moldy college dorm. That was your previous house. That was your childhood home. That was your grandma’s house you hung out in. It’s rare that we find current exposure as the source. It still happens. We often find that this is a story that started long ago, but we’re just now getting the answers, just now getting the data.

Dr. Eric: 

Just to clarify, you’re saying that someone might do a home test for mold, or even have someone come to the house and test for mold, and it might be negative, yet they will show positive findings on either an OAT or a mycotoxin test? 

Evan: 

Exactly. They scratch their head and say, “Where the heck is this coming from?” It was probably a long time ago. Could be months, years, decades. Or it could be their office. If the office is in a commercial building with water damage, something like that. We try to find it. Sometimes, we don’t find the source, so we have to assume that it was from the past. 

It’s also been proven that mold toxin goes through the placenta. This could even happen from birth. I have been fortunate to test many young children. Almost half my practice is children these days. We see kids who are six months old off the charts with mycotoxins, even if they are living in a new house or apartment. Then we test the mom. The mom has the same mold toxins but way higher. Oh my god, look, we have just opened up the dam through the breast via the breast milk and/or the placental transfer. That’s how we see it. 

Same with flame retardants. Unfortunately, breast milk is highly contaminated with various toxins. It’s a bit thing, where we are seeing one and two-year-old children who have major gut issues, major skin issues. We are even seeing thyroid antibodies in young children. It’s very difficult to get blood on them. When some things are severe enough, we do. We are seeing Hashimoto’s in young kids. It’s nuts. 

Dr. Eric: 

When it comes to mold in children, do you treat them the same as far as using binders and glutathione? Obviously, you try to get rid of the exposure. But is the actual treatment similar? 

Evan: 

Yeah, the protocol is the same. We use more liquid protocols than capsules. Certain binders, you have to open up, but we can mix them in with juice or applesauce. I try to find alternatives to the capsule formulas. We use liquid antimicrobials instead. We do nasal sprays. It works great. 

Kids get better faster. Their immune systems are generally more robust than us adults. Their thymus is much bigger, so they have this big immune reserve if you will that we don’t. It’s a lot easier, and it definitely makes you look like a better practitioner when you’re working with a kid because you can get them better in half the time that it takes for an adult to get better generally. 

Dr. Eric: 

You brought up an example of a patient’s organic acids test, which showed mold. Let’s say everything was negative the first time you tested. Have you seen where the OAT is negative, yet the urinary mycotoxins test is positive? 

Evan: 

Yeah, that’s a great point. There are two things that can happen. You can be colonized for mold, meaning you’re a mold factory, so you’re growing it. Maybe you had a lot of exposure, or the exposure was long, or your immune system was weakened. For example, maybe you had COVID, so your immune system was weak, and you got exposed to mold and became colonized. That’s what we look at on the OAT. Are they growing it? Do we see on page one these yeast or fungal metabolites elevated, indicating they are currently growing mold? 

Or, if that’s all negative, but the mycotoxins are positive, then we assume they are just a mycotoxin reservoir. That’s the most accurate thing. Technically, it’s not a mold. It’s a mycotoxin they are holding in them. it’s a mold fart. That’s the mycotoxin. We see that all the time. Half the people are colonized, and half aren’t. 

But you still have to work on the client and not just the paper. If we see that there is gut issues and skin issues, maybe we run a stool test on them as well, and we see dysbiosis or other infections. As you know, a lot of these herbs are pretty broad spectrum. If I am working on parasites, let’s say, I might have some herbs in that formula that also kill yeast and/or fungus and/or mold anyway. Even if the OAT wasn’t a big smoking gun for mold colonization, we’re probably helping to fix it anyway. 

Dr. Eric: 

It sounds like you don’t test everybody for urinary mycotoxins. Is that correct? 

Evan: 

I do. If budget permits, I am going to tell them, at least initially for our first call together, I want everybody to have an OAT and a myco. I am seeing too many to ignore it. If budget doesn’t permit, or if this person says, “Hey, I know I feel better on binders. I’ve already done this in the past,” okay, fine. If you don’t care to see the numbers, these tests aren’t perfect. They’re good but not perfect. If you’re not wanting to spend the money or can’t spend the money, and/or you’re already feeling good on binders, just keep them up. I’m okay with that.

Dr. Eric:

I can’t say I test everyone for the urinary mycotoxin test, but when I do test for that, I typically use Great Plains, now known as Mosaic. Have you had Dr. Neil Nathan on your podcast? 

Evan: I haven’t. He’s not a fan of that. I know he likes RealTime. 

Dr. Eric: 

I think he uses both, right? I think it was him. Maybe it was someone else who uses RealTime and Great Plains/Mosaic because sometimes, I’ll find mycotoxins on one but not the other. 

Evan: Vibrant is another competitor as well. I’ve used them before. Vibrant showed mycotoxins in me personally that I didn’t see anywhere else. I don’t know what to make of it. 

If you talk with Neil, he basically says binders for life. I’m cool with that. These things that we’re using—zeolite, clay, silica, fulvic acid, chlorella, etc.—these are great for heavy metals and pesticides. We are all exposed to that, too, no matter how hard we try. I love the idea of keeping up with low dose binders. Maybe your test missed something. Maybe your mycotoxin test wasn’t perfect. I still do binders. 

It helps with die-off from gut infections or other issues we’re working on, like Lyme, bartonella, babesia. The die-off from that stuff can be intense, and the binders help mop that up. Zeolite can help with histamine issues. A lot of these people have histamine problems as well. 

I like to implement binders for everyone, even if the test says nothing is there. We will still use it and say what they report back. If I’m sleeping better, which is my story, I started experimenting with binders for bed. My wife and I both noticed we’re sleeping better. We started using it with our kids, and they slept better, too. Everyone needs binders at night. Done. 

Dr. Eric: 

Everybody in the household is taking low dose binders on a wellness basis then? 

Evan: 

Yeah, we are. My kids do. My wife and I do, too. I do a couple capsules a night. Sometimes, I’ll do them in the middle of the day as well if I feel out of it. I still sometimes experience brain fog from it. When you are colonized with mold and/or candida, a lot of people will have brain fog. You walk into the pantry and forget what you’re looking for. You forget your keys. Where’s your phone? You’re always losing something. That type of brain fog can happen a lot with candida, too. 

Mold is the bad guy that allows these other things to take place. If you have been working on candida and bacteria, and you’re struggling and not beating that, it’s like this relapsing phenomenon. Assume there is mold there. Candida rarely occurs in isolation. 

I did a summit on candida years ago in 2017. At the time, I didn’t know much about mold. Now that I look back, all these people that have all these candida problems, we were using herbal antimicrobials to hit those, herbal antifungals. The candida would come back. Let’s rotate herbs. Now I realize, crap, that was mold. Mold was allowing the candida to come back. Mold was giving candida the opportunity to thrive. Candida produces acetaldehyde, which is very similar to alcohol. People feel drunk and spacy with candida. That would get better temporarily, and then they’d relapse. Now, I go back and test those people, and they all have mold.

Dr. Eric: 

Wow, that’s something that is definitely overlooked. I don’t know if you can answer this, but if you had to put a number on it, what percentage of clients that you see would you say have the mold problem? I’m sure it’s high because a lot of people now know you as a mold expert and see you. Yours might be higher than the average person. If you had to guess the average household maybe that doesn’t see you, would you say it’s 50%, 60%, 80%? 

Evan: 

I’d say probably 90%. 

Dr. Eric: 

Wow.

Evan: 

It’s huge. I think it’s the biggest epidemic facing the country if not the world right now. I know you’ve seen this with your clinical work. Even in the last five years, the average person is sicker and more complex and more sensitive than ever before. There is a lot of things that go into that. Media and bioweapons and other things that play into this. Overall, I find the population to be getting sicker, more sensitive, more nutrient depleted, more depleted of vitamins and minerals. Therefore, this mold is the final dagger, if you will.

It’s probably 90%. It’s very rare these days that I test someone and don’t show up with something. You’re right. A lot of people are saying, “I heard you talk about this. I had this exposure. I have 50 symptoms. Can you help?” 

There are still average guys. I had a case in California. This is some real estate investor guy who said, “Hey, I feel pretty good, but I heard you, and I want to get a good functional medicine workup. I don’t have many complaints.” We looked at this guy’s lab, and he is colonized with mold. His mycotoxins were off the chart. “You’re sure you have no energy issues? You’re not depressed or anxious? You don’t have erectile dysfunction? Your blood pressure’s okay?” “Yep, I’m fine.” 

This is weird, but I don’t want to ignore this because mycotoxins are very carcinogenic. Ochratoxin affects the brain and kidneys. Things like aflatoxin can affect the liver and be a big driver of liver cancer. “Look, if we don’t want you to end up with some neurodegenerative disease as you get older, let’s get this stuff out now.” 

We got this guy on the protocol. Now, he is losing body fat. He was working with a personal trainer, and he couldn’t lose much body fat. Now he is leaning out. We are seeing some cool benefits, even though he didn’t have many complaints. Now, he is saying, “I am not as tired as the end of the day. I thought that was normal because I’m working hard.” But you shouldn’t be crashing at 3pm. You should be able to keep going. That’s fun, when you see a case where supposedly, they’re okay, but you fix them anyway, and now they’re better. That’s always rewarding. 

Dr. Eric: 

It is a lot of fun when you see someone, the life changes they make and their health.

Thyroid. As you know, this is the Save My Thyroid podcast. People want to know: How does mold affect the thyroid? Let’s dive into the mold-gut-thyroid connection.

Evan: 

Sure. I would say it’s a domino effect, like everything else. There is this perfect storm that happens. Do I think that Hashimoto’s and Graves’ and other thyroid issues can happen on their own with stress and that sort of thing? Maybe. The more I look at this, I really think of the thyroid issue as the effect, the end result. Here are the domino effects that I have seen. I’ll just lay it out to you the way I perceive it now. I’d love to hear your thoughts on it, too.

Step one is a trigger, if you will, like mold, for example. Let’s role play and say you had this mold exposure. That weakened your immune system. Now you develop candida overgrowth. While the backdoor was open, so to speak, now you have developed Klebsiella, which we know is a big bacterial trigger of any sort of thyroid issue, autoimmune thyroid. Now, you have Klebsiella and maybe Prevotella and Proteus. Now you have a diagnosis of RA and Hashimoto’s or Graves’. You have this multiple autoimmune thing happening. Now, we see you have gut inflammation. The nutrition’s off. You’re super stressed. You’re working too much. Your kids are crazy. Your marriage is on the rocks. All those things add up. Boom, you happen to test blood, and there is a big thyroid issue. I think there is probably other things predating you seeing that manifestation there. 

I’ve seen cases where we have seen TPO antibodies in the thousands, like 2- or 3,000. We have seen that drop thousands of points just by fixing what I’m describing to you: the candida, the bacteria, the mold piece. All of a sudden, antibodies go way, way, way down. I didn’t even give any “thyroid support” or thyroid protocol. Maybe I did basic stuff, like zinc, selenium, those things. 

It’s actually rare that I have to make a full thyroid protocol. It’s almost as if these other gut detox protocols are actually helping the thyroid. It’s almost like we are removing the roadblocks that allow the thyroid to be under attack in the first place.

Dr. Eric: 

I agree. In most cases, it’s not a thyroid problem. Graves’, Hashimoto’s, they are immune system conditions that affect the thyroid. All these things you just mentioned, the mold, the candida overgrowth, the Klebsiella, all these other factors can affect the gut, which you need a healthy gut to have a healthy immune system.

One thing I don’t think either one of us mentioned is mold can increase the permeability of the gut as well.

Evan: 

Good point. There is some good literature on that. If you put in PubMed “leaky gut” or “mycotoxin leaky gut,” you can find it. 

These people who are so clean with their diet, they’re confused. “How could I have some autoimmune issue? I’m off gluten, dairy, grains. I’m doing the perfect diet that everyone tells me to do,” this AIP diet. Yet their gut is still a mess. 

That’s right. Not only do the lipopolysaccharides and the endotoxins from bacteria affect the gut barrier, but mold toxin does as well. If you’re taking all these leaky gut protocols, leaky gut supplements, but you’re full of mold and mold toxin, you’re not going to get fully better.

Dr. Eric: 

What impacts will moldy foods have? We focus more on the indoor air. If someone is eating grains or nuts that are moldy on a regular basis, I would assume that also could prevent someone’s gut from healing.

Evan: 

Yeah. I think this is tough to prove. If I were to give you a pie chart of exposure, I would say the biggest piece of the pie is 90% inhalation. You breathe on average like 20,000 times a day. Versus you’re eating and snacking 3-5 times a day. Just your overall consumption is significantly less in the diet, I think. 

It is true that you can have moldy coffee, moldy chocolate, moldy grains. For example, there is one study out of Guatemala. Apparently, liver cancer is very high in Guatemala. It was connected to moldy corn tortillas, which are a huge staple in the diet down there. Corn can be highly contaminated with various mycotoxins. This also can affect fertility and create miscarriages and birth defects and other problems for females. 

Remember that we are talking gut-thyroid here, but there is this big endocrine system effect as well. A lot of mycotoxins are highly estrogenic, so if you’re having breast tenderness or other problems, female issues, hormone problems, PMS, and worse, that could also be a part of it. 

I would say the diet is a smaller piece. I will say this is probably why some people feel better on a grain-free or more paleo template. They have already eliminated some nuts, seeds, grains, so they got rid of the mold. 

You won’t have a moldy steak. Now, the cows, if they’re fed grain that’s moldy, moldy corn that is sprayed with glyphosate, and the GMO products are in the cow’s diet, could that impact the quality of the meat? I would say so. I would still prefer people to get pasture-raised meats if they can. 

Overall, if you had to choose your battles, and you had the option of living in a moldy home and eating clean, or living in a clean home and eating a McDonald’s hamburger patty with no bun and cheese, I would probably do that. The buildings will really wreck you far more.

Dr. Eric: 

That’s interesting. Obviously, you’re not recommending for people to eat McDonald’s hamburger patties. But if they had to choose between being in that moldy environment and not eating as clean as you would normally recommend, that does make sense.

I know you use natural binders. What are your thoughts on cholestyramine? I am asking you for a reason, not just for the mold. I don’t know if you know this, but cholestyramine can also bind to thyroid hormone. It’s actually used as a treatment for some people with hyperthyroidism. This is in the literature. I didn’t know this years ago. I found it in the research. 

Since then, I have had some patients get cholestyramine prescribed by their endocrinologist if they are unable to tolerate antithyroid medication. It’s not ideal, definitely not the first line of treatment. I wanted to get your opinion. What do you think of cholestyramine in general? In this situation, for the binding of mycotoxins.

Evan: 

That’s cool. I didn’t know that. It’s a pretty remarkable compound. Folks listening that might not be familiar with it, it was created sometime in the ‘60s or ‘70s. It was used as a cholesterol-lowering medication. Statins came out, and they work in a different mechanism than this. Cholestyramine fell off. Maybe there is not as much profit in it. I don’t know what the story was as to why it became this forgotten-about product or compound. You can get it compounded from compounding pharmacies, which I have, and I have personally taken it.

I’ll tell you this though. Nobody is talking about this. It’s frustrating. If I would have gotten more warning on this, I wouldn’t have messed with it. 1) It’s tough on the gut. I think it really exacerbated histamine problems for me. I don’t feel like I had many histamine issues until I started to use cholestyramine. I don’t know if it changed something with the gut barrier, if it was too harsh, if it was detoxing too strong, and that aggravated my mast cells, creating more histamine issues, or what the mechanism was. I definitely felt that it messed up my gut.

Secondly, there is an impact on the mitochondria from cholestyramine. I think it made my fatigue issues worse. Most people don’t mention that. If you’re a Ritchie Shoemaker-trained MD, a lot of these conventional mold doctors make fun of natural binders. Natural binders have saved hundreds and hundreds of cases in my situation. These people were at the end of their rope, and we got them better with natural binders. This idea that one is better than the other, or natural compounds can’t work, it’s simply not true.

Cholestyramine in the beginning though did get me out of the hole. I was in a dark place for a while. I had a lot of dizziness and vertigo. When I started it, I almost had instant relief. It’s a much stronger binder than something like charcoal. Stronger, meaning it’s a tighter bond to that toxin, whereas charcoal is a weaker bond. Think of it as a strong magnet versus a weaker magnet. 

When you’re using something like charcoal, it is true that some of the mycotoxins will essentially fall off and get reabsorbed back into the system. You can have a die-off or a Herxheimer reaction from binders. You would think binders are just this perfect, benign substance, and all it will do is pull bad things out of you. 

When I was taking 6-8 charcoal capsules per day, to experiment, I was messed up. I was not feeling well. That told me, “Hey, this is not a perfect product.” When I did cholestyramine, it was so strong that I almost felt more clear-headed with the natural binders. 

There are pros and cons to everything. Do I think it’s necessary to get better? No. But cholestyramine apparently is one of the only compounds on the planet to get out nonstick chemicals. Like the forever chemicals we hear about. It appears that cholestyramine can bind to those and pull those out. That’s cool. Maybe at a minimum, I at least pulled chemicals out of my body that natural compounds wouldn’t. 

Dr. Eric: 

That’s interesting. I didn’t know that. I can’t say I’ve had a lot of patients on cholestyramine. Typically, they’ll either be on the herbs, things like bugleweed or motherwort for those with hyperthyroidism, or they will be on antithyroid medication. If they can’t tolerate the medication, and the herbs aren’t effective, if it’s a choice between getting their thyroid removed or radioactive iodine or the cholestyramine, I will recommend the cholestyramine. 

Evan: 

Agreed. They probably have mold toxin anyway, so why not give them cholestyramine? Then you are helping them with thyroid and detoxing them. in your case, it would be a good strategy. 

I love that you use and implement motherwort. You are one of the few guys who know and talk about motherwort as much as I do. It’s one of my favorite herbs. I take it a few times a week, 5-10-15 drops sometimes. 

The stress and trauma and grief associated with this whole conversation is significant. We are talking uprooting people from their family homes. We are talking having to sell or remediate or renovate. You’re talking marriage stress, financial stress. There is a lot of other collateral damage that happens with this whole conversation. Motherwort is not only a great tool for the thyroid cases, but it’s amazing for emotional trauma and grief, heart palpitations, afib, atrial flutter, blood pressure irregularity. Motherwort is a really good ally throughout this process.

Dr. Eric: 

I agree. It also has some antimicrobial effects as well. It’s cool that you take it on a regular basis. I didn’t know that. 

I know there is so much more we could cover, but I know you have to run soon. Before we wrap it up, is there anything burning in you that you want to say? Did you want to give a summary? If someone is suspecting they might have a mold problem, what would be the next steps? 

Evan: 

If you haven’t done some good labs, test your home, and test your body. That would be a great investment. If you wait until you get the cancer diagnosis or the Alzheimer’s diagnosis or some other really scary thing that will have a lot of pharmaceutical interventions and potentially surgeries and all of that, you can save yourself from some of that if you get your body clean. You get these toxins out. 

This is not a rare situation. This is an extremely common situation. I bet a large amount of money that folks listening and/or their family members, their parents, their children, their grandchildren are probably walking around with mold toxin in them because the average person spends roughly 95% of their time indoors in the modern world. 

Versus just a short time ago, in the 1800s, when we were all farmers, we were all outside all day. Even if the old farmhouse was moldy, which it was probably less moldy because they used plaster and not drywall with paper backing, so the housing materials have changed. How tight our homes are have changed. There is a lot of things that have happened in a very short amount of time in terms of building technology that have made us more prone to having mold issues. 

I encourage people to remember that this is a multigenerational problem. I have tested grandma, daughter, granddaughter, and I have seen it through the family line. If you are one of those people who walks around saying, “Hey, mental illness runs in the family,” you’re maybe indicating there is mold illness running in the family. That’s why you’re all chronically fatigued, obese, depressed, anxious, etc. Of course, nutrition plays a role. 

But I have seen these families where they are all crazy. Mold causes rage. If the kid’s having behavioral issues, the mom is on an antidepressant, and the grandma had a nervous breakdown, these are the things you have to look for in people in a workup, to plot the dots here. “Grandma was nuts. Mom’s nuts. Kids are nuts. Okay, we have to figure this out.” 

If you dig deep enough, you’ll spend a couple thousand bucks to do a really good workup on yourself. If you do this, you will save yourself massive suffering. You’re potentially going to save your marriage if it’s not good. You will save the money from not having to send your kid to behavioral therapy and speech therapy and occupational therapy and interventions that you’ll try to do to mitigate the toxicity. 

The speech can be affected in children as well. That’s something that most practitioners don’t recognize. 

There is also a big link, and that’s why you and I love and have used Great Plains/Mosaic because of the link between autism spectrum issues and mold toxin. Any child who is on the spectrum at any level, any degree of severity, we are going to run chemicals and mold toxin. Guess what? We will find it 99/100 times in these kids. 

This is something I hope will become more popular and mainstream. At this time, there is very few people talking about this. Even less pediatricians talking about this. I know some really good functional pediatricians. Even they are not doing the work that I’m doing with this stuff. 

That’s why I have built up and had to become an expert in kids, mainly because I have three of my own, but also because who else is going to save the kids? 

At the current rate of toxicity that I’m seeing and the current rate of fatigue, behavioral issues, lack of motivation, I really don’t know how society will continue to function if we don’t start getting people healthier. Who is going to be the garbage man? If everyone is too tired to pick up a garbage can and throw it in the back of the truck and drive away, who is going to take care of society? How is society going to continue to run if our health is so chronically bad like this? We have a mess on our hands.

I hope people like you and I can put a dent in it. We need others out there. If you are a parent, and you need help, reach out. Let’s help your family. 

If you’re a practitioner, I would encourage you to learn about this stuff. If you’re interested, I have functional medicine training courses that people can take. I have over 1,200 students in there. A lot of them aren’t practitioners. It’s maybe an 80/20 split. 80% health seeker, 20% practitioner. 

The big flagship one I have is called Better Belly. This is a course where I have taken a lot of case studies and put them into an easy to understand and digest format. I’ll show you real quick. We could probably get a coupon code, too. If people want to get a better deal on it, they can. This is a fraction of the cost of one semester of college, and you will learn way more than you will in college, I promise. 

This course, I have a full curriculum. It’s over 53 lessons, anything from ulcerative colitis and Crohn’s, IBS, candida, candida protocols, stomach acid. We talk about SIBO and SIFO, H-pylori, Clostridia, heart issues, parasites. I have all these calls where I am on them with my clients, and you can listen to what the clients are saying. A histamine intolerance case study. We go into lab testing, supplements. I have some mold experts here. This is a professional mold inspector. This guy here owns a mold testing company. Here is a talk I gave on how mycotoxins create all these issues. I have a presentation on how to improve your home health. There is a lot of stuff. 

I am motivated and hungry to get this out. I am going to keep charging full speed ahead. I appreciate our time together. It’s been great. 

Dr. Eric: 

Same here, Evan. Can you verbally say the website? Where can people sign up for Better Belly? If they want to work with you one-on-one and check out your podcast? 

Evan: 

It’s EvanBrand.com. Everything is there. You can check out the podcast, too. We will get you on there as well. You will see Eric’s pretty face on the podcast soon. The podcast is free. The courses are paid. A consultation, I have me and another functional practitioner on my team. If you all need help, we’ll be here.

Dr. Eric: 

Awesome. Thanks, Evan. Great chatting with you. Definitely check out Evan’s podcast. Look into his Better Belly course. If you want to set up a consultation with Evan, contact him and his team. Thank you so much for this conversation. I learned a lot as well. 

Evan: 

Thanks for having me, man. 

Recently I interviewed Mira Dessy, and we talked about ingredients that can trigger thyroid autoimmunity. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky:

I am super excited to chat with today’s guest on men’s health. We are going to be talking about men’s hormones, tying that into thyroid health. I have Dr. Tracy Gapin, who is a Board-certified urologist; a world-renowned men’s health and performance expert; and the founder of the Gapin Institute for High Performance Health.

Dr. Tracy is a thought leader, a professional speaker, and the author of the best-selling books Male 2.0 and Codes of Longevity. He has over 20 years of experience focusing on men’s health, human performance, and longevity. He has been featured in Entrepreneur Magazine, Dave Asprey’s Biohacking Conference, and NBC. Recognizing our healthcare system as broken, Dr. Gapin created the proprietary G1 program designed to help entrepreneurs optimize their mind and body to function at the highest level. Thank you so much for joining us, Dr. Gapin. 

Dr. Tracy Gapin: 

Thanks so much, Eric. Glad to be here with you today.

Dr. Eric: 

This will be fun. Before we get into men’s health and hormones, can you talk about what led you to taking more of a functional medicine approach? For years, you had a general urology practice, correct? 

Dr. Tracy:

Exactly. I like to say I am a recovering urologist. I spent 23 years in traditional allopathic medicine as a very busy clinical urologist, doing robotic surgery every day, treating prostate cancer, kidney stones, you name it. 

About halfway through my career in urology, through my own health issues, I came to realize that we were really failing men. I found that we were great at treating disease, symptoms, problems, but really bad when it comes to helping men with the common issues that they complain about. “I want to have more energy and focus. I want to lose weight. I want to have better sex. What do I have to do to live longer?” I found in traditional medicine, as a “men’s health expert,” as the urologist I was, we didn’t have the answers for them.

Selfishly, to overcome my own health issues, I went down rabbit holes. I started studying and getting certifications and going through courses and programs and research. I fell in love with precision medicine and epigenetics and functional medicine and wearable technology and peptides and all this world-renowned generative medicine and longevity. I put all these concepts together and created what is now the G1 program. I was able to transform my own health. When I shared this same approach with my patients, they had the same great results.

Many years ago, I made the decision that it was time to step forward and commit myself to doing this. I made the very massive decision to jump off a cliff a few years ago, and I stepped away from traditional medicine. I launched the Gapin Institute for High Performance Health, where I can now spend all of my time working with high performing individuals to help them with those challenges that I mentioned: I want to have more energy and focus. I want to lose weight. I want to have better sex. I just want to live longer. It’s fun. I love what I do now.

Dr. Eric: 

Wonderful. I know you’re in Florida. Is it Sarasota? 

Dr. Tracy: 

That’s right. 

Dr. Eric: 

Awesome. Let’s dive into the hormones. What are some of the main reasons why so many men have low male hormones, especially with an emphasis on testosterone? 

Dr. Tracy: 

Great question. We can look at things like our crummy diet, the standard American diet, with the high trans fats and pro-inflammatory Omega-6 fats and the high processed, refined carbs and sugars. We can look at the stress in our daily life and chronically elevated cortisol that we know are crushing our gut and putting us in a catabolic state. We can look at the poor sleep we’re experiencing. We can look at the lack of exercise and sedentary lifestyles. We can look at all of these factors that definitely come into play.

Without question, in my opinion, the single biggest factor when it comes to low testosterone is endocrine disruption. The toxins in our environment that are crushing our health. We can look at toxins in our food, in our water, in our personal care products, that are around us each and every day. Studies have clearly shown they are crushing endocrine function. They crush thyroid hormone function obviously and testosterone especially.

Dr. Eric: 

Any specific ones? There are obvious ones like drinking out of plastic water bottles and other sources of plastic with xenoestrogens.

Dr. Tracy: 

Exactly. BPA and phthalates are used to make plastic water bottles, food containers. They are used to line metal cans. They are ubiquitous. They are almost everywhere.

We can also look at things on our food, like our crops are sprayed with pesticides, herbicides like Atrazine. Atrazine is the second most commonly used herbicide behind glyphosate. Clearly shown to crush testosterone function in men. 

We can look at a lot of the chemicals in our personal care products, like laundry detergent especially. We are washing our clothes in these laundry detergents that we are bathing in our skin on a daily basis. These chemicals have been shown to crush hormone function. It’s about recognizing where these toxins are and making the little decisions every day to avoid them.

Dr. Eric: 

Of course, that’s a big reason to try to eat organic. Try to use natural cleaners, cosmetics.

Dr. Tracy: 

Absolutely. A big one is our water supply. A lot of people aren’t aware of this. Men in this country are on birth control. I say that jokingly, but our water supply is tainted with synthetic estradiol, which is from women’s birth control. The synthetic estrogen does not get filtered very well by our water treatment plants. What happens is we are drinking synthetic estrogen. What it’s doing is it acts like glue to an androgen receptor. It binds to the receptor and doesn’t let go. It switches on and never turns off. That disruptive estrogenic effect is what is crushing testosterone production and function.

Dr. Eric: 

I imagine it’s both the water that we drink and bathe in, or is it mainly just oral consumption? 

Dr. Tracy: 

Certainly, when you’re bathing, it comes into play as well. It’s a short contact time when you’re taking a shower, and you don’t tend to absorb it nearly as much through your skin. It’s much more a factor in the water you’re drinking.

You mentioned plastic water bottles. Any time you are drinking water, it’s going to be in your body longer. I carry a stainless-steel water bottle everywhere I go. I use a water filter at home for my water and ice. I think that’s one of the biggest sources of estrogenic stimulation in our body. 

Dr. Eric: 

We have chemicals from food, cosmetics, cleaners, and water. How about the impact of stress? How big is that when it comes to the low hormones? 

Dr. Tracy: 

It’s a big deal. I’m glad you brought it up. A lot of people don’t talk much about stress. Most of the high performing individuals I work with, they’re entrepreneurs. They’re uber-wealthy, super rich, young men who have already retired and are now busy building new businesses. They are professionals, lawyers, accountants, other doctors, and athletes. What a lot of men don’t recognize is the chronic stress in their life that is having a major effect. A lot of guys don’t realize this, but we can test for this. There are ways we can quantify this with cortisol testing.

Chronic stress, and we’re talking specifically about psychological stress here. Other stressors come into play here, like dietary, nutritional, sugar, food sensitivities, issues with dysbiosis in the gut, all these other things I look at as “stress” to our human operating system. 

Psychological stress, men tend to discount it. “It’s not affecting me much at all.” We can quantify it, and we do a lot of cortisol testing with our clients. We can see chronically elevated cortisol. 

You ask the question of what it does. It has a major impact. What cortisol does, and I know you’ve talked about this in the past, is the thyroid system gets affected. It affects TSH production and comes into play when we look at T4 conversion into T3. It certainly affects thyroid production and function.

With testosterone, what it’s doing is it’s going back to the brain and turning off the natural releasing hormone, luteinizing hormone (LH), and testosterone production. Cortisol in and of itself can be very significant and have a great impact on testosterone production and ultimately function.

Dr. Eric: 

With all of your patients, do you do adrenal testing and focus on stress management techniques? 

Dr. Tracy: 

Absolutely. We’ll talk about the big picture in a moment. It’s super important to look at adrenals, things like DHEA, which is coming from the adrenals; cortisol; and all the other key hormones that are coming into play. It’s like a symphony. Men don’t recognize we have over 50 hormones in our body. Testosterone gets all the attention, and it’s where we started the conversation here. It’s important to recognize there are a lot of hormones that come together and all influence each other to some extent. We start with testosterone but have to look at all the other hormones as well and understand how they all interplay.

Dr. Eric: 

How about insulin? Insulin resistance is a big factor, too. That also affects not just testosterone but other hormones.

Dr. Tracy: 

It becomes a vicious cycle. You mentioned cortisol. I will give you an example of how this is all connected together. I’ll work with men, and they’ll stay up until 1am working on a project, or maybe they’re just binge-watching Netflix. I don’t know. But they’re staying up late. Then they will fall asleep and wake up 2-3 hours later. They can’t fall back asleep again because their mind is racing. Classic elevated cortisol picture. 

What that’s doing is promoting inflammation by raising cortisol. That elevates blood sugar. That puts stress on the pancreas, trying to release insulin to control this blood sugar elevation. Over time, it can’t control it. Over time, the pancreas gets overburdened and stressed, and that is ultimately how rising fasting insulin and post-granulin levels rise. 

It gets to the point where your body can’t handle it anymore. You’re storing it as fat. What does all that do? It crushes testosterone production and function as well. That excess visceral fat you’re producing from the cortisol, inflammation, and insulin resistance is taking that testosterone and turning it into estradiol as well. Now, you’re tanking your good, healthy, optimal testosterone to estrogen ratio. You have that estrogen to testosterone ratio. 

That is a quick summary about how it all plays upon itself. Low testosterone, high estrogen in women will promote further chronic inflammation and insulin resistance, and it becomes a vicious cycle.

That’s metabolic syndrome. It’s about correcting that entire ugly process that happens. It’s ubiquitous in guys. Once they hit 40, 45, 50, it happens in almost every guy unless they’re aware of it and make the real decision to do something about it. 

Dr. Eric: 

It’s definitely widespread, and it is this vicious cycle. What I see is diet plays a big role, but usually depending on the severity, many times, just cleaning up your diet, it’s certainly often not sufficient alone to reverse this process.

Dr. Tracy: 

Exactly. This is why I really believe strongly- My philosophy is based on a systems model, understanding that we have all of these systems that come into play, and you can’t focus on any one of the hormones. We have over 50 we have to look at. You also have to look at your nutrition and your gut health, and get your microbiome cleaned up. You have to look at stress and how that’s affecting cortisol. There are various types of stress. You have to look at detoxification pathways. Are you optimally clearing those toxins from your body? You have to look at sleep. So many of these high performing individuals that we work with have crummy sleep, whether it’s intentional or not. Correcting sleep is a big part of breaking that cycle.

Dr. Eric: 

How about some of the common signs and symptoms of an androgen deficiency? 

Dr. Tracy: 

A lot of guys will notice decreased energy, fatigue. They may want to take a nap later in the afternoon. There’s something wrong if you’re taking a nap in the afternoon. You should not need a nap. That is typically a sign of endocrine problems.

These guys will have cognitive alterations, where they can’t think as quickly or clearly when they could before. They can’t make decisions. Mental acuity is off. They call it brain fog.

Sex drive will be one of the most common symptoms that men notice initially. Decreased libido. Impairment in sexual function can come into play. 

Guys will sometimes have difficulty sleeping. Testosterone will cause issues with sleep, which obviously will promote low testosterone as well. That is a cyclical issue.

Guys will start to put on belly fat. They have fat around their belly they can’t shake. So many guys will say, “I run on the treadmill every day. I’m eating perfectly clean. I can’t seem to lose weight.” When I hear that, it makes me think of hormone issues. It typically centers around testosterone as one of the first parts of that.

Dr. Eric: 

You mentioned earlier about thyroid. Can you talk about the impact of thyroid hormone on testosterone? 

Dr. Tracy: 

It’s interesting. So many people think that thyroid issues are solely a female problem, but they’re not. We see a lot of guys who have most commonly clinical hypothyroidism that is undiagnosed that they don’t realize is a problem. I’ve seen hundreds of men over the last 20 years now who come to see me and are on testosterone already but feel like crap. They have low energy, they can’t lose weight, they’re sluggish, and they end up having great testosterone levels but crummy T3 levels. A lot of these guys have issues with metabolism, energy, weight loss, poor sleep. A lot of it is associated, as you know, with microbiome issues, too. 

There is this common finding that almost every man that has low testosterone will have some element of at least subclinical hypothyroidism as well. We know that elevated TSH will suppress LH production from the brain. High TSH will suppress the natural releasing hormone effect on the pituitary. Therefore, low LH leads to low testosterone. There is a clear connection there. 

There are also common variables, where just like chronic inflammation and insulin resistance, microbiome issues, stress, can also affect thyroid. Those same underlying etiologies are affecting testosterone production as well. Very common to see guys with both testosterone and thyroid issues. 

Dr. Eric: 

One thing that caught my ear is you said T3. When we talk about testing, when it comes to testosterone, you focus more on free testosterone than total testosterone, not that total testosterone isn’t good to test, too. Same thing with the thyroid. The T3 is the free thyroid. Many doctors just look at TSH and T4 and neglect that T3.  

Dr. Tracy: 

Eric, it kills me. We have a couple of endocrinologists here in town that I’ve gone to war with. The fact that I’ve had patients who will come in, and they’re being told that their Synthroid is working great. Their TSH looks great. They have never had their free T3 checked. They check their free T3, and it’s 2.8. You fix that, and it is amazing how that can drastically impact their life and change their brain function, their energy. They’re alive again. This is a great example of how so often, it’s not testosterone; it’s some of the other hormones that definitely come into play as well. 

Dr. Eric: 

I agree. A number of people listening to this have hyperthyroidism. Typically, you get elevated sex hormone binding globulin (SHBG) here. With that pattern, you would expect to see lower free testosterone levels, correct? 

Dr. Tracy: 

Yes. High SHBG will bind to testosterone, so you’re right. Free T will be lower. In those cases, it’s tough to artificially lower SHBG. There are not a lot of great maneuvers that will do that. You need to go higher on testosterone therapy to get free testosterone to where it needs to be. 

Dr. Eric:

Let’s talk about testing. When someone comes in, what do you do as far as blood testing, adrenal testing, whatever you want to talk about? Lead the way. 

Dr. Tracy: 

I’m obsessed with advanced diagnostics. That’s the beginning when clients work with us. We do a lot of blood tests, saliva testing, stool testing, urine testing. 

Blood testing, we’re looking at all the major hormones. Testosterone, free T. We are looking at estradiol and DHEA sulfate, which is a common problem in these guys as well. It’s a fairly misunderstood hormone, but it’s very important when it comes to men’s health. It does help men with a lot of the same things that testosterone is responsible for: energy, mood, metabolism, etc. 

A lot of guys are deficient in DHEA. I’ll find also that if men are on testosterone therapy, their DHEA sulfate levels will typically be much lower than they need to be as well. It does suppress DHEA production very commonly.

In women, it tends to stimulate DHEA levels for whatever reason. I don’t think we clearly understand why. In men, DHEA levels are suppressed when on testosterone therapy.

We look at free T3, free T4, thyroid, TSH. We are looking at thyroid antibodies. 

We are looking at markers for growth hormone. IGF1 is not perfect, but it’s an easy serum test to assess growth hormone function. Understanding its limitations. 

Looking at insulin, fasting insulin, homeostatic assessment of insulin resistance, fasting blood sugar. Looking at micronutrient levels, advanced lipid markers, which can be closely correlated with insulin resistance for sure. 

For salivary testing, we look at cortisol in men, recognizing that they all tend to have some element of adrenal dysfunction, whether they are hypercortisolism or whether they have already crashed and need support. Somewhere in between is pretty common. 

We do a lot of microbiome testing, looking for dysbiosis, looking at gut integrity and permeability, looking at markers of food sensitivities that are pretty common in men. 

We do some urine testing, specifically organic acids testing. A lot of these guys have candida, mold, etc. 

Looking at markers of energy production, mitochondrial function, as well. A lot of lab testing.

I really believe that it all starts with getting hormones optimized. 

Dr. Eric: 

I really like organic acids testing. When it comes to the gut microbiome, do you do a GI Map or GI Effects? 

Dr. Tracy: 

We’re doing a GI Map right now. We seem to be getting great results with that.

Dr. Eric: 

For adrenals, I do a lot of saliva testing, too. I do some dried urine testing. Do you also do Dutch testing as well? 

Dr. Tracy: 

We do Dutch testing. You bring up a good point. I love Dutch testing when we’re looking at estrogen metabolism. The 2 4 and 16 hydroxy estrone, the metabolism of testosterone into estrogen. We’re looking at methylation, DHT. That third page is the money shot. You look at oxidative stress on the last page, the neurotransmitter markers.

The cortisol, I don’t use much at all. It’s interesting when you talk to the folks in Dutch. They concur with the research I’ve found. Urinary cortisol testing is not validated like salivary testing is. I really believe that saliva testing is where it’s at. Serum would be great, but you can’t do that nearly as easily. Salivary in my opinion is where it’s at for testing cortisol. 

Dr. Eric: 

Would you have them do a Dutch complete and a saliva test? Would you have them do the hormone portion of the Dutch and then the saliva test? 

Dr. Tracy: 

I can do Dutch+. It comes with the salivary test with it. I will look at the metabolized cortisol part of the urine, but I don’t personally put much stock in those numbers.

Dr. Eric: 

Okay. That’s good to know. With the testosterone in Dutch, I’m sure you’ve noticed this, that a lot of times, it’s low. Even in the report, it says it’s common to have false low results. They recommend testing it through the blood if it’s low. Do you also find a lot of low readings? 

Dr. Tracy: 

We do. I’ll use serum for testosterone typically rather than dried urine. 

Dr. Eric: 

With the blood, do you test for DHT or androstenedione? Is it free testosterone and total testosterone? 

Dr. Tracy: 

I tested DHT in the past. The issue is, what are you going to do about it? I don’t test it on every man. Some guys have hair loss issues; DHT is the culprit there. Stimulation of DHT receptors is what would cause me to be concerned there. I don’t check those on every guy. 

I don’t think I have intentionally checked androstenedione. Maybe I should, but I haven’t serum-wise. I know you see that in the Dutch and some of the organic acids tests. A test has it. I have never tested it. Do you test that? 

Dr. Eric: 

I don’t. I was asking you because you’re the expert. I want to make sure that I shouldn’t be testing that.

Dr. Tracy: 

I have never seen a value for it. When I have checked DHT, I don’t know what to do with it. Let’s say you check DHT, and it’s high. What are you going to do there? If the guy has no symptoms or major androgenic side effects, I won’t do anything about it. If he is having problems, like male pattern baldness, excessive acne, and we decide to block that, what are we going to do? It’s a 5-alpha reductase inhibitor like Finasteride. I know from the research out there with post-Finasteride syndrome, that it can be pretty devastating when you crush a guy’s sexual function permanently, irreversibly with that drug. I honestly try to avoid it if I can. 

Coming back to the beginning, that’s why I didn’t order it. What am I going to do if it’s high? Probably nothing. I only order a test if I am prepared to do something about the results. 

Dr. Eric: 

That’s a great response. Why do a test if you’re not going to take specific actions based on the test results? It’s wasting the patient’s money.  

Dr. Tracy: 

There you go. I’ll do DHT every now and then. It’s not on my standard lab panel. 

Dr. Eric:

Let’s talk about increasing testosterone. I’m sure you get a number of people, and I’m going to ask you here right now: What can someone do to increase it naturally? Can they increase it to a healthy level naturally? Maybe it depends on how low it is. 

Dr. Tracy: 

Wonderful question. Yes, for the listeners, there are ways you can naturally boost testosterone levels without question. One of the biggest ways is heavy strength training. We are talking about moving heavy weights, specifically leg muscles like quad and hamstring and core and back, these big muscles in your body, doing heavy lifting. You can definitely raise testosterone.

Perfecting your sleep can definitely improve testosterone for the reasons we talked about in relation to cortisol. 

Lowering stress also has a big impact, for the same reasons. 

Getting sufficient micronutrients, things like zinc, magnesium, B vitamins. Good healthy nutrition. Getting enough fats in your diet. It’s a misconception that if you have a low fat diet, it will crush your testosterone. It won’t have a major effect, but you want key macronutrient ratios.

Sunlight can help. Believe it or not, sunlight has been shown to help testosterone levels, especially on the scrotum. I know it sounds crazy, but going out nude first thing in the morning for half an hour with direct sunlight exposure to the scrotum has been shown to help. Those are the natural ways that you can raise testosterone.

Let’s talk about how much. The key question that you ended there with is how much can it raise it? is it enough? We’ll talk about lab numbers in a moment. I think this would be a good tie-in. In general, what I find most of the time is you cannot get your levels up to where they need to be with natural approaches, unless you’re just a little low. If you’re a little on the low side, which I almost never see in my practice. Never say never. “You’re almost there. Let’s do some natural stuff to boost it.” No. Guys need to be 20-30 with free T3. Most guys are at 4, 6, 7, 9. Nowhere close to where they need to be. Yes, natural can help them to some extent, but not enough to get them to where they need to be optimally.

I will recommend those things anyway in addition to giving them testosterone. 

Dr. Eric: 

Makes sense. You don’t want to just give testosterone. You want to try to address adrenal imbalances if they have them or endocrine disrupting chemicals. Makes sense. I know you focus more on the free testosterone, but is there an optimal range for total testosterone that you like to see? 

Dr. Tracy: 

Depends on the SHBG. Assuming that our target is 20-30, I have had guys where total testosterone of 800 meant a free T of 21. I have had other guys with a total T of 1,400, and their free is still 12. Purely based on the SHBG levels. Total testosterone can be a guide for men, where you know where their SHBGs are. In general, the free T is the critical number there.

Dr. Eric: 

Thanks for that example. You really do need to do free testosterone. 

Dr. Tracy: 

Yeah, across the board.

Dr. Eric: 

How about estrogen? Is looking at estrogen in men important? Do you do blood testing like estradiol or total estrogens? 

Dr. Tracy: 

We do. This gets into some fun controversial conversations. Estrogen is not the enemy. A lot of men think estrogen is the enemy, and we have to lower it and get it down as low as we can. That’s not accurate. Estrogen is incredibly beneficial. It’s helpful for men when it comes to sexual function and energy. We know that estrogen has massive benefit when it comes to cardiovascular health. This is why postmenopausal women are given estrogen, not only for symptoms and quality of life, but we know it has some protective benefits.

For men, estrogen is not the enemy. What’s important is the balance between estrogen and testosterone. A lot of men come in with insulin resistance, and they’re obese and have super low T and very high estrogen. We want to get estrogen down, not by blocking it, but by reducing visceral fat and improving testosterone levels. That will help with that ratio.

When working with men, I do assess estradiol in all of them. When it’s elevated, my main question is: Is there a problem? Are there any side effects? Is there a reason to lower it? The main side effects that men would get from elevated estrogen would be breast tenderness, breast enlargement. They’re moody, they’re crying over puppy movies, they’re excessively tearful and emotional. We had a guy this morning who had some rage issues, where he was angry and short-fused. That is typically not what you see from high estrogen. You’re more emotional and effusive and crying. 

When you do have those symptoms, then it’s worthwhile to look at bringing estradiol levels specifically down. If there is no symptoms involved, then nothing says we have to bring it down to any certain range. 

The key question there is: If a guy does not have symptoms, what is the threshold for when you should lower it? When should you get concerned? Some doctors will tell you if you get above 60, if you get above 80. This one doctor I know will say he gets concerned when estradiol gets above 1,000. He says that jokingly because he doesn’t measure it, he doesn’t test it, he doesn’t care. He has no concern. He doesn’t block estrogen ever because he doesn’t think it’s a problem unless a guy is having symptoms. 

I do think there is some rationale for having some threshold to lower it down to a reasonable level. It’s arbitrary. Interestingly, there is no clear science that shows estrogen in men is harmful. This was for me quite shocking when I heard this. I looked, and you cannot find anything that says estrogen is specifically harmful in men. It’s really more the ratio of your hormones all together.

Dr. Eric: 

When it comes to helping improve estrogen metabolism in men, is it a similar approach to women, as far as helping to support detoxification, including methylation, and the gut microbiome? 

Dr. Tracy: 

100%. We are looking for the same 2 hydroxy estrone pathway on the Dutch. We want to make sure they are having healthy estrogen metabolism for sure.

Dr. Eric: 

DHEA, since it’s a precursor to testosterone, can you increase testosterone by taking DHEA? 

Dr. Tracy: 

Typically, no. Can you get some marginal elevation? Yes. Not anything substantial. You can’t use DHEA as a way to support testosterone production unfortunately. 

Dr. Eric: 

We will get to bioidentical testosterone. With DHEA, if it is low, do you typically give DHEA? 

Dr. Tracy: 

I do, understanding that when DHEA sulfate is low, it’s from one of a couple reasons. It could be low substrate, low DHEA, in which case giving DHEA should help that. 

It could be chronic inflammation. Inflammation can affect the sulfation process, so DHEA does not get converted to the biologically active form of DHEA sulfate. If you have bio salt issues or gut issues, that can also affect the sulfation process as well.

Yes, I give DHEA. You put guys on 25mg once or twice a day of DHEA, and I will typically see massive changes in their DHEA sulfate levels. If I don’t, that’s when I will start looking deeper into the gut or other reasons why it is not coming up. 

Dr. Eric: 

Let’s move onto testosterone. Most people who you work with, their testosterone is so low that a natural approach won’t get it up by itself. You will do things to improve adrenals and reduce toxic burden, but it sounds like really, the best thing to do in addition to that is to give testosterone. 

Dr. Tracy: 

Absolutely. I feel very strongly of the benefits of testosterone therapy. Without question, it provides incredible improvements in quality of life, whether it’s energy, cognitive function, sex drive, ability to burn fat and build muscle, general sense of wellbeing and vitality and feeling like a man again. 

It has amazing benefits when it comes to cardiovascular risk. We know that men with low testosterone have a markedly increased risk of cardiovascular disease and about a 30% increased risk of a major adverse cardiac event. Dozens of studies have shown the same thing. About 30% reduction in a major adverse cardiac event when you optimize testosterone.

We know men with low testosterone very counterintuitively have an increased risk of clinically significant prostate cancer. Flies in the face of everything I was taught conventionally in urology for 20 years. Men with low T have a higher risk of prostate cancer. In my opinion, there is negligible risk but tremendous benefit to giving testosterone therapy. 

Dr. Eric: 

What form do you give it? Is it injection, orally, or topically? 

Dr. Tracy: 

There are a couple different options. You can do injectable. An injectable comes subcute or intramuscular (IM). You can do topical. Or you can do pellets. I generally tend to recommend them in that order as well. 

Dr. Eric: 

I don’t know the average age of the person who sees you. If someone is in their 50s, 60s, 70s, this is just me talking, but there may be a greater indication to take testosterone. You do have to factor in the age. It does decline as we get older. 

If someone comes in in their 30s, and they have really low testosterone. As you mentioned, a natural approach is unlikely to increase it. Even someone who is on the younger side, would you still recommend testosterone? 

Dr. Tracy: 

This is where it gets a little tricky. A natural approach will be a little more effective in those men, but not enough to get the free of 6 to a free of 20. 

In young men, you have to recognize there is still some fertility issues to consider. If a guy is 30 years old, and you give him testosterone, you are going to be shutting off fertility, sperm production through negative feedback. Testosterone is going to tell the hypothalamus and the pituitary gland, “We’re good here. We have enough hormone. We’re fine.” It will shut off production of both LH, which is what stimulates testosterone production, and FSH from the pituitary. FSH is what tells the testicles to make sperm. 

When you’re giving a 30-year-old man testosterone, you are turning off sperm production, which may not be what they’re looking for. A young guy, you need to have a conversation about fertility. Are you and your partner looking to have more children at some point in the future? If so, there are other ways that we can stimulate testosterone levels to get where we need them without giving testosterone directly. That would be things like ACG, Clomid, other medications that can help boost testosterone. There is even a peptide that is somewhat beneficial as well. 

Dr. Eric: 

That was my next question, the peptides, if those could help boost testosterone. 

Dr. Tracy: 

Yes, I have used Kisspeptin a number of times. I have been fairly disappointed each time. It’s not quite as robust an outcome as you get with ACG and Clomid. 

Dr. Eric: 

Yeah. Do you use other peptides in your practice? 

Dr. Tracy: 

Yeah, I love peptides. I use a ton of them. Kisspeptin is the one that specifically we consider for boosting testosterone. 

Dr. Eric: 

Can you go over some of your favorite peptides for other purposes? 

Dr. Tracy: 

We use a lot of peptides for boosting growth hormone production. You mentioned the average age of guys in their 50s and 60s. We see guys typically between 40-60 or so. We see women as well. I have a nurse practitioner who focuses on women. Same approach. My passion and focus is certainly on men. 

Those guys, once you hit 40, growth hormone production declines by about 1% a year or so. Growth hormone is an anaerobic hormone that is responsible for growth, for muscle, for burning fat. It’s responsible for energy, cognitive function. In some ways, maybe you consider the fountain of youth for longevity. There is a lot of debate around that that is questionable. A lot of benefits of having good healthy growth hormone levels.

Rather than giving growth hormone, which has some negative consequences, we would rather stimulate your body to produce more growth hormone on its own. That is where some of the peptides are great at telling the hypothalamus, the pituitary gland to make more growth hormone. 

I love growth hormone peptides. We use a CJC Ipamorelin combination, which comes at it through two different mechanisms of action. Growth hormone releasing hormone (GHRH) is the hormone from the hypothalamus. 

I want to make a brief point about this. GHRH comes from the hypothalamus and tells the pituitary to make growth hormone. It also has a lot of systemic benefits on its own that are important. When you give growth hormone through negative feedback, you are turning that off, which you don’t want. 

CJC 1295 is a growth hormone releasing hormone peptide that works very similarly to have those same benefits that you’re looking for. That’s why that one is so beneficial. Tesamorelin is another GHRH peptide as well. Ipamorelin is a ghrelin receptor peptide that is paired with CJC because it will, through the ghrelin receptor, turn off somatostatin, which is what is slowing down growth hormone production. If you turn off the blocker, a double negative becomes a positive. By turning off somatostatin, you’re turning on growth hormone. 

There are a bunch of growth hormone peptides out there. A CJC and Ipamorelin combination are the two we use most commonly, I would say.

BPC 157 is a great peptide. It comes from the stomach. It’s incredibly powerful for reducing inflammation, whether it’s in the gut or systemically or in joints. I love BPC.

Thymosin alpha is an amazing peptide that comes from the thymus gland. It shrivels up and involutes and goes away once you hit puberty. It’s really important for immune function, and it’s great for boosting T cell production and function. 

Thymosin beta is another thymus gland peptide that is great for musculoskeletal repair. You can give that one subcutaneously in the belly, or you can give it subcutaneously near the site of injury for repair. That’s a cool peptide. 

We love peptides that help with mitochondrial function, things like MOTS-c, a great peptide for mitochondrial biogenesis. 

Peptides for sexual function, like PT 141 or Melanotan 2. 

Epitalon is incredibly only two amino acids in length. It’s been shown in animal studies to extend longevity. Epitalon is a really cool one.

Semaglutide, by this point, everyone has heard of it, it seems. It’s a GLP-1 agonist. It’s technically a peptide as well. It’s used for weight loss specifically. It decreases appetite at brain level. It slows gastric emptying to make you full quicker. It works in the pancreas to increase insulin secretion to help reduce blood sugar levels. The three different mechanisms of action. It’s fantastic for weight loss.

Tirzepatide is another similar one that has another peptide combined with it, GLP-1 agonist. It’s probably a little more effective than semaglutide. Both of those have shown amazing benefits when you look at lipid numbers and cardiovascular disease as well. Intimal medial thickness data as well. Remarkable improvements with those peptides. 

That’s just a sampling. We use a lot of them. Those are the top ones we use.

Dr. Eric: 

Are they all injected? Are some of them oral? 

Dr. Tracy: 

A lot of them are injectable. I didn’t mention ones like Semax and Selank. Those are great nasal spray ones for anxiety and mood stuff. PT 141 is a nasal spray. BPC can be either oral or sublingual or injectable. Dihexa is a great topical peptide for cognitive function and memory. Different routes of administration. Probably 2/3 or 3/4 of them are injectable.

Dr. Eric: 

Cool. Are they safe to take long-term? Are they supposed to be taken short-term? Any side effects that people should be aware of? 

Dr. Tracy: 

Great questions. The answer is there is not a lot of data on taking them long-term, like years and years. There is just no data out there. You won’t get randomized control trials like you will with Big Pharma. You look at the basic science, understand the mechanisms of action, and go with that. Everything we prescribe has research and studies behind it to demonstrate efficacy and safety. There are typically minimal side effects. 

Everyone is different and unique with different physiology. I had a guy who had an allergic reaction to CJC, and he had a massive allergic reaction to Tesamorelin. We can’t use those with him. That’s one guy in hundreds of prescriptions I’ve given. There could be side effects, but most people typically tend to have none.

Dr. Eric: 

Even with herbs, most people will do fine with herbs, but you could be allergic to a certain herb. 

Dr. Tracy: 

You never know. In general, we don’t tend to find much in the way of side effects or complications. 

Dr. Eric: 

One last question with peptides: Do you personally take any on your own? 

Dr. Tracy: 

I love to experiment. I have probably tried them all at one point or another. For about three years, I struggled with tennis elbow in my left elbow. I went through all kinds of peptides for that. I have been through all the growth hormone ones. I have used a ton of them now. 

I will emphasize for the listener that there are a lot of sources out there that are direct to consumers for peptides. I would caution anyone against going anywhere where the general public can run a credit card to buy a peptide. Any place like that that is direct to the consumer, there is no oversight or quality assurance compared to a compounding pharmacy, where there is much more regulation, much more of a close eye on quality control and assurance and certificates of authenticity. 

There is a study that came out last year some time that found that after testing, one of these commercially peptide companies had nothing in it; it was like saline. You have to be careful about what you’re buying. If you’re injecting it in your body, I’d get that from a pharmacy. 

Dr. Eric: 

That’s really important. 

Dr. Tracy: 

I’ll also emphasize: I put out these YouTube videos on peptides. I get all these comments about, “Can I buy some peptides?” We’re not a pharmacy. We don’t sell them. We prescribe them for our clients who we serve. People get the wrong impression from a YouTube video I made talking about peptides. We are not a pharmacy ourselves. 

Dr. Eric: 

Tracy, you brought up one peptide that helps with sexual function. It made me think about how you probably deal with a lot of men who have erectile dysfunction. When it comes to that, it sounds like peptides could help. Also, increasing testosterone, I imagine it also could have a role. As far as ED, there is also a blood flow problem, too. Is it a multifactorial approach where you address different things? 

Dr. Tracy: 

When I talk about ED, I like to conceptualize it as four main buckets of causes of etiologies of ED. One is blood flow, as you mentioned. It’s arterial inflow, and it’s venous outflow. An erection is simply an engorgement of blood that gets trapped if you will. That arterial inflow is dependent on nitric oxide. That’s one of the other hormones we test. We can test it in my office. We know that things like insulin resistance crushes nitric oxide production. Chronic inflammation crushes nitric oxide production. We know that systemic issues like gut health and hormones and diet have a profound effect on blood flow. Blood flow is one. Arterial inflow comes in, and venous leak going out, that’s one.

The second cause would be hormones. As you mentioned, low testosterone can definitely be a cause. Sometimes it’s DHEA, insulin issues, or cortisol issues. Even growth hormone, thyroid, or other hormones can affect it. Testosterone is probably the biggest and most common culprit when looking at ED.

The third bucket would be nerve function. You need normal nervous function down there for an erection. Make sure there is no issue with neuropathy, especially if someone is diabetic. Looking at the history of pelvic trauma, pelvic surgery, prostate surgery, colon surgery, stuff like that. That is the least common of the categories.

The fourth is psychological. This is more common than you think. Issues with stress, with infidelity and marital strife. A big one is porn addiction. It’s such a rampant problem right now, where guys are having issues with porn addiction. They are not interested in their partner. All of these psychological issues come into play as well. 

Four buckets: blood flow, hormones, nerves, and psychology. 

Dr. Eric: 

We covered a lot. Is there anything that I didn’t ask you that I should have asked you or anything else that you’d like to discuss before we wrap it up? 

Dr. Tracy: 

My philosophy has become a three-pronged approach. The first is advanced diagnostics. Know your numbers. We talked a lot about testing. 

I believe in a very individualized approach, and that’s where functional testing comes in. We didn’t talk much about genetics, but genetics comes into play when it comes to understanding what’s right for our clients. What foods should they be eating or not? Detox pathways. Additional support? What exercise is right for you? It’s amazing how much genetics can really help us fine-tune things. 

The third is precision lifestyle. This is where I have functional coaches who work with my clients because as powerful as the molecules may be that we prescribe, if you’re not doing the right things at home, then you’re not going to have nearly the success that you would otherwise. 

Advanced diagnostics, individualized approach, and precision lifestyle is where it’s all at, putting all those pieces together. 

Dr. Eric: 

Wonderful. Thank you again, Tracy, for this conversation. Where can people find out more about you? 

Dr. Tracy: 

My website is GapinInstitute.com. If you text the word “Health” to 26786, we have a simple cheat sheet for 10 strategies to achieve high performance health today. 

Dr. Eric: 

Awesome. This was an awesome conversation. I learned a lot. I’m sure the listeners will learn a lot. Thank you so much. 

Dr. Tracy: 

Absolutely. A good time.

 

Recently I interviewed Mira Dessy, and we talked about ingredients that can trigger thyroid autoimmunity. If you would prefer to listen to the interview you can access it by Clicking Here.

Dr. Eric Osansky: 

I am super excited to chat with today’s guest, Mira Dessy. We are going to be talking all about ingredients, which isn’t a surprise because Mira is known as the Ingredient Guru. She is the author of The Pantry Principle: How to Read the Label and Understand What’s Really in Your Food. Mira believes it’s not just what you eat, but what’s in what you eat. She teaches clients how to navigate the grocery store’s mammoth packaged food stock to decipher confusing food labels and find real food solutions for chronic health issues. Thank you so much for joining us, Mira. 

Mira Dessy: 

Thanks so much for having me here. I’m really excited to chat with you.  

Dr. Eric: 

Same here. Excited to talk about all the different ingredients. Why don’t we start off with your background? How did you become known as the Ingredient Guru? 

Mira: 

That’s a really good question. It’s actually a very long journey, but I’ll tell you the short version. I used to be in a completely different field. I was a database administrator for an international research firm. Over a period of time, I got sicker and sicker, and I wound up having a lot of health challenges going on. Ultimately, I was diagnosed with five different autoimmune disorders. During that time, I amassed a collection of doctors and prescriptions. It’s funny now but wasn’t funny then. My joke is if there was an “ist,” I had it: endocrinologist, gastroenterologist, cardiologist, I had them all. 

As I was trying to work with these doctors to figure out what was going on, I realized nobody was talking about food. There were a few minor suggestions, but really nothing intensive. A friend of mine gave me a book about artificial colors that rocked my world. I was like, “Holy cow, I had no idea this could make that much of a difference.” 

I will share that at the time, I thought we were eating very healthy. I cook. I make all of our food. We still had processed things in the house. We belonged to a CSA. We did all the things. But there was still a lot of junk. As I began to go through my pantry, just looking at artificial colors, I was blown away by how much there was. Then I began to do more research and discover more problems with things. 

I wound up going back to school, became certified as a nutrition educator, and from there, began to work on not only improving my own health, but as people saw me getting better where I lived, they asked for my help, too. That began the process of my practice, which led to the book. I kept saying the same thing to people all the time. From there, everybody kept saying, “You know so much about the label.” One day, one friend said to me, “You really are the ingredient guru.” I said, “Ooh, I like that.” That’s how I got to where I am. It was not an overnight thing. It was a very long journey. 

Dr. Eric: 

That definitely is a very catchy name. It sounds like ingredients have played a big role in helping you with your five autoimmune conditions that you were diagnosed with.

Mira: 

Absolutely. My primary was ulcerative colitis. For anybody who has or knows someone with ulcerative colitis, it is a very challenging disorder. It impacts your body’s ability to absorb nutrients, so you can be nutritionally very deficient. You have to know where a bathroom is at all times, regardless of where you are. Your gut is overwhelmed. You’re exhausted, worn out. Your body is so depleted because the gut is the core of our health and wellbeing. 

I am happy to say that all these years later, I get regular colonoscopies because it’s prudent to do so. My last colonoscopy, I was told that I have no signs of ulcerative colitis in my system at this point. I like to share that because I want people to know it’s never too late to change your diet and your lifestyle. I was in my 40s when I was diagnosed with autoimmune health issues. I made changes, and here we are. Things are definitely much better. 

The other thing that I really want to encourage people to know is there is also not one path to that. You have to find what’s the right fit for your bio-individual body. I just happen to believe that ingredients are a foundation for anyone regardless of what your health condition is or what your body requirements are. 

Dr. Eric: 

When it comes to the harmful or controversial ingredients—some of them are proven to be harmful, and some of them are controversial—how does the United States compared to other countries? I know some countries are more strict when it comes to their standards regarding ingredients. 

Mira: 

There is one way that we are better than a lot of other countries, and that is that we do clearly identify it on the label. Many other countries use something called an E number. It’s an E followed by three digits. You have to know which ones are the good ones and which ones are the bad ones. That’s hard. Ours flat-out say Blue #2, or polysorbate 80. Ours are very clearly identified. It does make it easier to read the label once we develop the habit of doing that.

When it comes to what’s in what we eat, we are not great. One of the things that is most frustrating to me is how there is a global food net because big food is really ten major companies, maybe seven at this point because there have been some mergers. They make food for us, and they make food for other countries. What they make here, they make differently overseas because they know the legislative requirements are different. They are either going to have to put a warning on it because it’s harmful, or they’re not allowed to use it at all, so they don’t. It frustrates me to no end that they’re willing to do it where they have to, but not because it’s the right thing to do. 

Dr. Eric: 

When it comes to food labels, I wanted to talk about that because that’s what you do. You help people understand food labels. How reliable are food labels? Do they intentionally try to be sneaky? They’re hiding the ingredients. Do they have to reveal everything that is actually on the food label? 

Mira: 

That is such a great question. The answer is it depends in terms of can you believe the food label. I will say there are some things they’re allowed to do, where they’re not necessarily lying about it, but they’re given a pass. For example, if something has less than .5% of trans fats or sugars, they’re allowed to say there is zero. That is less than .5 grams per serving, the serving being determined by the manufacturer. It makes sense that sometimes, they might go, “Oh, a serving is two cookies.” I’m going to go out on a limb and say not many people look at the package and go, “Oh, I should only have two cookies.” 

The other thing that happens is they are masters at using something called front of package labeling. This is where they put all the buzz words and things they know are attractive to the consumer on the front of the package. They want to try to convince you not to flip that package around and look at the label. They may say, “Made with organic blue corn,” but then you look at the other ingredients, and they’re not that great. “A full day’s Vitamin C,” and the other ingredients are not great. They want to put whatever they think will be most attractive to you. These days, a lot of it is finding ways to get the word “organic” in there, even if they just have one organic ingredient. You will notice they won’t say “organic corn chips;” it will say, “made with organic blue corn.” They don’t have enough of an organic process to say the whole thing is organic.

The other thing that is really challenging about the label is that it’s broken down into two parts. The top part is the nutrition panel. The bottom part is the ingredient panel. In the nutrition panel, it’s based on 2,000 calories a day. Not everybody needs 2,000 calories. I know very few people who do math. If you perhaps only need 1,800 calories a day, you won’t sit there and recalculate everything. If you eat more than a serving size, you won’t recalculate everything. It gets very confusing and overwhelming to know exactly how much you’re getting.

There are a couple of ways around disclosing certain negative ingredients. For example, they can say less than 2% of, and they don’t have to tell you how much is in there. They hide under terms like “natural” or “flavor.” 

Also, I am seeing more and more instances of certain foods where BPA can be part of the packaging. It’s in the can liners and everything else. If you have canned goods, if the lining is BPA, they don’t have to tell you that there is BPA in there. It’s part of the can. 

In cereal, they have BHT and BHA. Sometimes, they’ll put those embedded into the plastic package. Those boxes usually are plastic, so that is a form of bisphenol, whether it’s BPA, etc. They may say “BPA-free,” and everybody gets excited about that. But there are all kinds of bisphenols. There is BPS, BPF, and more. If it’s plastic, chances are it is a bisphenol. Those are hormone disruptors, endocrine disruptors, not good for us. If they’re touching the food, they can get into the food. 

Dr. Eric: 

Good points. Going back to what you said about organic, where a food can have a single ingredient that is organic, and then they will say “Includes organic corn,” another word is “natural.” A lot of labels say “natural,” which doesn’t necessarily mean it’s good. Natural is not equivalent to organic. Do you want to talk more about “natural” flavors? 

Mira: 

Natural means almost absolutely nothing. When it comes to animal products, natural does have a small legislative oversight that says they are not allowed to use added hormones, antibiotics, that kind of thing. However, my joke is if they thought it would sell more, they’d put “natural” on shoe polish. It means nothing. They can take a conventional product, put the word “natural” on it, and they often do. Consumers think, “Oh, it’s less than organic, but better than conventional, so I will buy that.” Really, they’re buying the same thing at a slightly higher price.

I love that you brought up natural flavor. That brings up one of my favorite least favorite ingredients, which is natural flavor can be anything. There is one in particular called castoreum, which you will never see on a label unless you’re apparently buying some weird liquor over in Scandinavia somewhere. They proudly announce it’s castoreum liqueur. It is made of the anal gland secretions of beavers.

Dr. Eric: 

Wow. 

Mira:

Here’s the thing. At a conference, I was once sharing about this. Someone raised their hand and asked, “Is it bad for you?” It apparently turns out that it’s not harmful for you, and there are homeopathic remedies that do use castoreum, which is fine. 

My objection is that they are trying to hide it, so they hide it under “natural flavor” or “natural vanilla flavor.” There is not a vast amount of castoreum in the food supply at this point because we no longer harvest beavers for the fur trade. Or I don’t think we harvest as many as we used to. I believe they no longer put it in cigarettes although you should still stop smoking. I object to the fact that they’re trying to hide it. They’re not telling you what’s in there. 

When they are using colors, they may say “natural color,” and they may not tell you that it’s coming from bugs, for example. Cochineal comes from bugs. They try to use those words to disguise what they’re doing because they know that consumers would be upset about it.

Dr. Eric: 

As far as ingredients derived from bugs, does confectioner’s sugar also-? 

Mira: 

Not confectioner’s sugar, but shellac, confectioner’s glaze. For example, the shiny coating on candies, jellybeans is often made from shellac. That comes from the lac bug. 

At one point, Starbucks had a drink, a strawberry frappuccino that came in a bottle. They used to make it with plant-based colors. They switched to carmine or cochineal, which comes from the bugs. This being the age of the internet, somebody found out and twigged. The world was up in arms, 1) because vegans don’t eat bugs. There are some people who for religious reasons don’t eat bugs, so they were really upset that they didn’t know it was a bug ingredient. There was such an outcry that Starbucks gave up and went back to plants.

I’m not saying that bugs are bad for you. I’m just saying I want to know what’s in my food. If you choose to eat bugs, and many cultures do, that’s a huge thing, that’s totally fine. I just want to know what’s in my food. That is why you have to read the label. 

Dr. Eric: 

I agree. Now, there are protein powders made of crickets. As long as the person knows that that’s what they’re adding to their smoothie, or however they’re consuming it. It’s another thing when the person doesn’t know that they’re eating bugs. I definitely agree.

Let’s talk more about some of the more common ingredients to be concerned about. I know I asked you if you could tie at least some of them into autoimmunity since a large part of the listener base has either Graves’ or Hashimoto’s. If you have one autoimmune condition, you are more likely to have more than one, like your history. I’m sure others will have other autoimmune conditions in addition to an autoimmune thyroid condition.

Mira: 

For the ones that are highly tied to autoimmunity, we’ll come back to that in a minute. I will say in general, I think most people are aware at this point that anything artificial should be avoided: artificial flavors, colors, sweeteners. Those are all really harmful to the body, whether you have an autoimmune disorder or not. They’re just straight up not good for us.

One of the other things a lot of people are not aware of is plant gums and carrageenan, which is often included in that category. The reason I encourage people to be mindful of those is because of the impact they can have on the gut. Carrageenan is not a good choice. It comes from seaweed. It can be very disruptive and overwhelming to gut function and has been linked to causing ulcerative colitis-like symptoms. We don’t want carrageenan. Unfortunately, it appears in almost every aisle of the grocery store. You have to read the label to watch out for that.

Plant gums are not necessarily harmful. They’re often used as thickeners or emulsifiers. I appreciate that food producers are trying to find plant-based alternatives for that. The challenge comes in when you look at how much you are getting. There is no number that says, “It’s this many parts per million or this much of these plant gums,” but if you’re buying alternative dairy and other products that are thickened with plant gums, maybe a soup, all of a sudden, you start to get a lot of it. Frozen confections have it as well. It’s just a matter of being aware of what’s on the label. 

If you are someone who is struggling with some gut health issues, or maybe you notice every now and then, out of the blue, you start having tummy troubles, you may want to look at what you’re eating and read those packages to see if there is a common thread. My practice tends to focus primarily on gut health. For most of my clients, we find there is a lot of correlation between the food gums. 

Dr. Eric: 

For those who need a little bit more clarification, you’re talking about xanthan gum, guar gum. 

Mira: 

Yes, xanthan gum, guar gum, locust bean gum.  

Dr. Eric: 

Some might not know what plant gums mean. 

Mira: 

Sure. The other one that I think people need to read the label for to be mindful of is sugar, only because it appears in so many things. Food producers have realized that people are starting to read the label a little bit more, which is great. I’m really happy to see that. People have also learned that on the ingredient panel, products are listed in order of volume. The more of something there is, the higher up on the list it is. 

In order to make sure that sugar is not the #1 ingredient, they start putting lots of different kinds of sugar in there. They may have rice brand syrup, maltodextrin, sugar, agave nectar, all kinds of things. You want to read the label. 

Try to keep your sugar intake as low as you can because too much sugar does overwhelm the gut. Of course, sugar, salt, unhealthy fats, gluten are all highly correlated with autoimmune health challenges. 

If we can talk about some of the less common things that people need to watch out for, I would like to point out that anybody listening at this point probably has a page full of notes. This is really overwhelming. This is not a one and done process. My goal today is to share with you about some ingredients that are not a great choice for health, much less autoimmune health, and to help people recognize those, so that one at a time, you can begin to knock those out of your diet. 

When you look at the list at the end of this call, and you see some of these things, and you start reading labels, “I can look at lowering how much guar gum I have in my diet. I can look at knocking out food colors. I can look at reducing sugars. I can look at some of these other ingredients.” One at a time. Just approach one thing at a time. Everything you’re doing now is one thing more than you were doing yesterday. Over time, it will all add up to be a really big impact.

Dr. Eric: 

Before you go over those ingredients, getting back to sugar, can I ask you about your thoughts on some of the more natural alternatives like stevia or monkfruit? There is also allulose. 

Mira: 

Sugar is actually a huge category. We could talk for a whole hour about that. In a nutshell, I will say the sugars that I definitely want people not to include in their diet—hopefully at this point everyone knows high fructose corn syrup is really bad for you. The other one is agave nectar. Not a great choice. It is a diet/diabetes-friendly sweetener because it is low glycemic. The challenge is high fructose corn syrup is only 55% fructose by volume, and it’s bad for your liver and our system. Agave nectar, the way it’s processed in our culture, is 70% fructose by volume. It’s even more fructose, which is more challenging for your liver.

The non-caloric sweeteners like monkfruit or stevia, I know a lot of people like them because we just love sugar. We are programmed to seek it out. We want to have our cake and not have the calories. There are studies that show that they can be a better option than artificial sweeteners. However, some people are very sensitive to them. Excessive consumption can impact the gut microbiome. If you are going to enjoy stevia or monkfruit, you still want to have those in moderation. 

When it comes to allulose, I will share that I am not a fan. Part of the challenge with allulose is it is naturally occurring. It shows up in things like dates, raisins, and wheats, but in very minute amounts. We have now gotten to a point where we have learned how to process it, so that we can get a lot of it. Many of my gut health clients find that allulose does not agree with their system. They wind up having bloating or diarrhea or other health issues. I’m not a fan. 

Dr. Eric: 

If you could move on to those other ingredients because I know you’re ready to dive into more.

Mira: 

Often, if you read the ingredient label—which I really hope people do, and if you don’t, I would love to encourage you to start—there are things on there that we don’t know, and our human habit is to skip over them. We go to the things we do know and ignore the things we don’t know. 

When it comes to autoimmune health, there are a couple of ingredients that are really challenging. We definitely want to make sure we are avoiding those. They are nanoparticles, which means they are very small. Studies have shown they can have a major impact on the body as a whole, but they also can very heavily impact our immune system. We want to make sure we are avoiding them. 

They are titanium dioxide. It’s a whitening agent. It appears in a lot of gums and baked goods. It also appears in toothpaste. It’s kind of weird how they use titanium dioxide as a whitener because we somehow have been conditioned to believe that things need to be bright white. Titanium dioxide does that for us. It’s not a good choice for us, so we shouldn’t be eating it.

Another one is silicone dioxide. That’s an anti-caking agent. They use that, so things don’t get clumpy and stick together. It’s for the manufacturing process. We want to read the label and avoid that.

The third non-traditional ingredient that I really encourage people to avoid is- The name is so long that they abbreviate it on the label. The name is tert-Butylhydroquinone. On the label, you will see it as TBHQ, all capital letters. It’s a preservative. There are studies showing that it has a really huge impact on our immune health. It appears in so many products. 

This is a really great point to share that the FDA does require immunotoxicity testing. When things come to market, they test them to show if they have an immunological response. So many of the ingredients that we look at today—and I include titanium dioxide, silicone dioxide, and TBHQ in this category—they were approved decades ago. Nobody goes back and redoes that FDA approval process. It’s very rare. It was a major win when the FDA decided that trans fats were no longer generally recognized as safe. Normally, once something is approved, it just rides forever. As a consumer, you really need to be proactive about the choices that you’re making.

Dr. Eric: 

That’s really scary when you think about the ingredients that many of these foods have. I appreciate you sharing some of them. Titanium dioxide is also not just in foods, but a number of supplement companies will include it. We have to look into other ingredients. As you mentioned, toothpaste. 

A lot of people are familiar with gluten as being harmful when it comes to the gut. A number of reasons why not just people with autoimmunity but people with non-autoimmune conditions should also avoid gluten.

One question someone asked me recently: Hidden sources of gluten. I know there are hidden sources of corn, like maltodextrin and ascorbic acid and others. Are there any hidden sources of gluten? Or is it pretty obvious? If it has wheat, we know it has gluten. If it has barley, rye, it has gluten. Oats are commonly cross contaminated with gluten. Are there any hidden ingredients, where it might indicate that there is gluten in a certain food, but the person might not know it unless they are really familiar with the label? 

Mira: 

The biggest way that gluten can be hidden in food, especially if it’s from a non-wheat source. Wheat is one of the top nine allergens. If there is any wheat in a product, they have to disclose it. If it’s run on equipment that also runs wheat, they have to disclose that. 

For the other top gluten-containing grains, if they use the word “starch,” that means it can come from anything. Often, it does tend to come from gluten, unless they’re saying a specific source. If they say “tapioca starch,” that’s different. They could say “modified food starch” for example. That can come from just about anything. That really is the key word that you want to watch out for. 

I will share that at first, you have all this information and are trying to watch out for all of these ingredients. Like I said, one at a time please. Nobody wants you to spend 10 hours at the grocery store trying to shop. 

Let’s say there is a food your family likes, and it has modified food starch in it. Usually, they tend to have things grouped together by type. I encourage you to take the time and look through some of the others and see if you can find something that doesn’t have that ingredient in it, so you can begin to make that transition one product at a time to those things that are going to represent a better choice for you and your family.

Dr. Eric: 

When it comes to organic produce, I assume you’re safe if you’re buying organic whole foods. For example, let’s say you’re buying gluten-free, organic cookies. Is it safe to say there are still potentially less desirable ingredients? Maybe not the artificial colorings or flavors. What are your thoughts on packaged foods that give the perception of being healthier, whether it’s cookies or cereals? 

Going back to what you said earlier, it might not be 100% organic. But even if it is certified organic, is it safe? It’s probably safer than other foods, like getting Chips Ahoy or Nabisco. There are still ingredients that people should be concerned about, right? 

Mira: 

Great question. Certified organic means that it is typically, depending on what it is, they can be 90% organic and made with organic ingredients, or it can be 100% organic, and they have the full certification with the stamp. 

I will lead with I love cookies. This is not a bash against cookies. A 100% organic, gluten-free cookie is a treat, and I love them. I think one of the challenges is we have to remember that it’s still a treat. It doesn’t matter if it’s gluten-free or organic. It’s still going to be sugar and processed food. Be mindful of that.

The example I like to use is years ago, this was during the whole South Beach phase, where they came up with these Snackwell cookies. They were fat-free cookies. People were like, “Ooh, fat-free cookies, I can eat all the cookies I want,” and they eat a whole sleeve. It’s still a whole sleeve of cookies. It doesn’t matter what it says on the label. 

If you happen to find a 100% organic, clean ingredient, gluten-free, delicious cookie that you love, I invite you to enjoy it, savor it, and remember it’s still a treat. 

Dr. Eric: 

I agree. I’m a cookie person, too, not that I eat cookies all the time, but I love a good organic, gluten-free cookie. 

I wanted to talk to you about Trader Joe’s, as well as some other grocery stores like Whole Foods. There is no perfect place. One thing that’s irked me with Trader Joe’s, and I don’t do all my shopping at Trader Joe’s, but with the GMOs, they claim on their website that they don’t use genetically modified organisms in their products. Yet they won’t label their products as non-GMO. We’re taking their word for it. What are your thoughts on something like this? It shouldn’t annoy me because I won’t buy what I’m not sure is not modified, but it would still be nice. 

Mira: 

I shop at Trader Joe’s. However, there is a limited amount of things that I buy. I try to be as careful as I can about it. 

Trader Joe’s’ big thing is almost everything in that store is Trader Joe’s brand, which means they are private labeling other companies’ products. They’re not manufacturing them themselves. They’re taking somebody else, going, “We like this product and want you to package it for us.” That’s common. Grocery stores do it all the time. WalMart has Great Value. At Whole Foods, it’s 365. Whatever the private label is, the grocery store is not manufacturing that. They are just private labeling it, so they can sell it for less money because it’s their in-house brand.

Many of the products Trader Joe’s sells may have that GMO Project Verified label on it. My understanding is when Trader Joe’s private labels, they’re not allowed to use that non-GMO label. They would have to pay for their own labeling. I don’t think they want to do that because that costs money, and those costs would get passed onto the consumer. They would rather sell for less. 

I know they say they verify their own products, and they do all of the due diligence to make sure that there are no genetically modified ingredients. However, I have seen more than once where people have asked for the documentation. These are investigative journalists or other places, who have asked Trader Joe’s to share their documentation, and they say, “Nope, that’s proprietary, private information we don’t share.” I really don’t know what to think about that. I would think that if they were doing their due diligence, and they could verify that everything was non-GMO in there, they would be happy to share that. That’s what consumers are looking for these days. It’s a little bit misleading on their part to say, “We have done our due diligence, and we’re satisfied with the level of what’s in there. We’re not going to tell you though.” 

You have to be careful about what you purchase there. Make the right choices for you. I don’t remember off the top of my head, but there are certain products where  I am pretty sure I know who the original manufacturer is, and I know they’re non-GMO. I am comfortable buying it. If I don’t know, I don’t buy it. 

Dr. Eric: 

The goal wasn’t to pick on Trader Joe’s. Like you, I do some of my shopping at Trader Joe’s. They say one thing on their website, yet, as you said, they’re not willing to disclose anything. I guess that’s a good reason, as far as the documentation piece, but if they are private labeling and are not allowed to put on the products that it’s GMO-free, I can understand that. 

Mira: 

I love that you pointed out no grocery store is perfect. I shop at a number of grocery stores because like everybody else, I have to buy groceries. No one grocery store is going to have everything you need. For a long time, Whole Foods had this halo of perfect ingredients. Not everything in there is perfect either. They may have more than average, but they still are going to have some things that are not a great choice. 

This is where learning how to read the label and how to make choices that represent what you want to consume for yourself and your family, you vote with your wallet. That gives you the ultimate control. 

Dr. Eric: 

I agree. I do a good amount of my shopping at Whole Foods, but you’re right. There are plenty of products that have unhealthy oils or are not gluten-free. Wherever you go, you need to be an expert in reading ingredients, which is where you come into play, and your book and website. I’m so happy we’re having this conversation. Is there anything that you wanted to talk about? 

One thing which leads us to your website and your book: How can people become better educated when it comes to reading labels? What action can they take other than listening to this conversation? What resources do you have other than your book? 

Mira: 

Obviously, I love my book, and I really encourage people to have it. It’s a great resource because it teaches you how to read the label. It has seven simple rules for healthy grocery shopping. Then we break down different sections of the grocery store to help you learn. This is not meant to be an all at once process. I didn’t get here overnight. I don’t expect anybody listening to this to do that either. If you make a few changes as you go along, six months down the road, you will look back and go, “Whoa, look at how far we’ve come.”

If you’re already making changes, then this can help you take it to the next level and go even deeper into that. 

The book is great because it’s available on Amazon. It’s easy to get. 

I also have a newsletter called Food News You Can Use. Every Tuesday, my newsletter comes out and shares more stupid stuff that they do to our food. I shouldn’t say that. It’s mostly letting you know what is coming, what food producers are doing, or what to watch out for, but when somebody has a good move, they’ve made a change that I approve of, I do share good news as well. It’s basically helping people understand the state of food. 

The easiest way to get the newsletter is to go to TheIngredientGuru.com, and it’s on the front page to sign up. 

Dr. Eric: 

Would a good starting point be to purchase your book, and then also sign up for your newsletter? 

Mira: 

Yep, that is a great starting point. One of the other things I really want to encourage families to do, and this comes out of my own personal experience, is it is important that you not make these decisions in isolation. If you’re going to make changes for your family, in terms of what they’re eating, help them understand why we’re making these changes. Get their buy-in. 

With my family, I was like, “This is what we’re doing.” There were a lot of arguments. I could have saved myself so much headache if I had simply said, “Here are three other options. Let’s try all of these and see which one we like better.” Or, “This is why we’re making this choice.” At the very beginning, I didn’t know. 

Truthfully, I was fighting for my life. I was so ill, I was living my life on the sofa. I couldn’t function. It was martial law in the kitchen in my house. But that is not the way that it needs to be. I really don’t want anybody else to have to go through that. If you can get buy-in from your family, everybody will be healthier, and your kids will grow up to be healthier adults and raise a healthier next generation. They’re going to know to avoid all of these things that are non-nutritive, negative ingredients. 

Dr. Eric: 

I’m glad you mentioned that. I want to expand on that as far as when someone is healing, I definitely recommend for them to be super strict. When someone is in your situation or my situation, in a state of wellness, is it safe to say that occasional exposure to some of these ingredients—I guess it depends on the ingredient, but let’s say canola oil as an example. On a daily basis, I’m sure you’re pretty good. Do you indulge every now and then? Do you follow an 80/20 rule or a 90/10 rule? If you go to a party or a wedding, do you ever stray, or do you bring your own food? When you go on vacation, do you always eat in and not go to a restaurant? I guess the question is: How can people deviate, especially those with autoimmune conditions, once they have restored their health? If so, what guidelines do you typically recommend? Or what do you follow? 

Mira: 

That is such a great question. I work with my clients on this a lot. I believe the home should be as clean as possible. You are the one who is in ultimate control over that. Try really hard not to have anything that is not within your guidelines. 

When we do go out to eat, we do go over to friends’ houses or family gatherings. When I am in those situations, I don’t sit there and pick apart, “Was this made with whatever?” Nobody wants that. I recognize that the food is made with love, and I am consuming it from a healthy standpoint. 

There are certain things that I will not do. I still don’t eat gluten. I still look out for certain ingredients, like if I am at a party, and someone has M&Ms, I won’t eat those. If it’s clearly identified as one of the ingredients that I definitely know I don’t want, I will avoid that. I feel like that’s a pretty reasonable way to live in the everyday world. 

Your home is your castle, and it is as close to complete in terms of ingredient sovereignty as you can get. Outside the home, what are your guidelines? I know for example, some people can’t do dairy. If you can’t do dairy, why are you going to do that just because you’re away from home? You can still watch out for it. Just be mindful. 

Dr. Eric: 

Is there anything else you wanted to chat about? Anything that I didn’t ask you that I should have asked you? 

Mira: 

I really want to encourage people to start where you are. Start here. Start with one thing, whether it’s avoiding some of the nanoparticles that we talked about, or avoiding the artificials, or watching out for how much sugar is in your food because food producers hide sugar in everything. Pick that one thing, and you’ll be on your way to making healthy choices. It is totally achievable. It’s not a mystery. It just takes focus and practice. It’s not about perfection; it’s about progress. Practice helps progress. 

Dr. Eric: 

Couldn’t agree more. Definitely check out Mira’s book The Pantry Principle. Can you let them know about your website again? 

Mira: 

Yes, my website is TheIngredientGuru.com. 

Dr. Eric: 

Besides your newsletter, you have an option to sign up for other things, too? 

Mira: 

I do. I also have a new membership, which is really wonderful. We call it The Kitchen Table. As part of The Kitchen Table, you get access to all of my programs. I have a Preparedness Pantry Masterclass, a 21-day nutrition reset. I also have a whole bunch of e-books in there. All of my library. There is more coming. We also have three live calls a month that people can connect and learn more and build a community together. 

Dr. Eric: 

This was a wonderful conversation on the different ingredients. I learned a lot, and I’m sure the listeners did as well. 

Mira: 

Thanks so much for having me on. It was really lovely to chat with you.