WHAT CAUSES PCOS?

It is not completely understood what causes PCOS, making it difficult to address the root cause.

Contributing factors include stress, HPA-axis imbalance, environmental endocrine disrupters, gut dysbiosis, and a diet high in sugar & processed foods.

Each woman will have a unique situation, symptoms, and solutions, but a clear way to manage this hormonal imbalance is to focus on healthy blood sugar balance.

WHY IS COLLAGEN A "BEAUTY PRODUCT"?

When you have an abundance of collagen building blocks, your body can dedicate them to promoting glowing hair, skin, and nails (these standards of beauty are in fact indicators of nutrient status).

As you age, your body produces less collagen, making it an important nutrient to include in your diet (this is why collagen is often marketed as a beauty product).

CONVENTIONAL

(not indicated on label)

ORGANIC

ALL-NATURAL

ANTIBIOTIC-FREE

cage-free

FREE-RANGE

HORMONE-FREE

rbST/rbGH-free

PASTURE-RAISED

GRASS-FED

GRASS-FINISHED/

100% GRASS-FED

Regenerative/

biodynamic

SIBO often results from compromised digestion upstream of the small intestine, like mindless eating, low stomach acid, or impaired pancreatic/bile secretions.

It can also develop in the presence of other gut issues like IBS, Celiac, Crohns, dysbiosis, or leaky gut.

Constant snacking can interfere with the migrating motor complex (MMC) that is supposed to cleanse the system between meals.

WHAT CONTRIBUTES TO SIBO?

1. HAZELNUTS

2. RED BELL PEPPER

3. PEANUTS

4. PINE NUTS

5. PUMPKIN

6. ALMONDS

7. SUNFLOWER SEEDS

8. SPINACH

9. AVOCADO

10. EXTRA-VIRGIN OLIVE OIL

Sodium (the main mineral in salt) is one of the most important electrolytes in the body.

It is necessary for cell signaling, muscle contraction, water balance, nutrient absorption, and many other functions.

It is true that lower sodium consumption lowers blood pressure, but this is because it changes the fluid balance in the body.

FUNCTIONS OF SODIUM

UPHOLDER

meets outer & inner expectations

put goals on a calendar

REBEL

resists outer & inner expectations

connect goal to identity

QUESTIONER

resists outer, meets inner expectations

convince that goal

is worthwhile

OBLIGER

meets outer, resists inner expectations

establish accountability

"I meet expectations from others and myself. I'm a rule-follower."

"I do what I think is best. If it doesn't make sense I won't do it."

"I do what I want in my own way. I resist what people tell me to do."

"I will do what others expect, even if it means ignoring my own needs."

learn more & take quiz at gretchenrubin.com

Immune tolerance describes how the immune system adapts to tolerate certain proteins that are not harmful. You want to have immune tolerance to food, beneficial gut microbes, pregnancy, and your own cells—without it you can experience food allergies, inflammation, and autoimmunity.

What is immune tolerance?

This tolerance is primarily regulated by white blood cells called Tregs. They suppress and "calm down" the inflammatory response of other immune cells. Tregs can be stimulated to improve conditions that involve an overreaction of the immune system, like autoimmunity, asthma, psoriasis, allergies and hypersensitivities, gut issues, and cardiovascular

and metabolic diseases.

What ARE TREGS?

(see which foods will spike your blood sugar fastest)

What is GLYCEMIC LOAD?

"Glycemic load" rates the blood-sugar raising potential of a serving of food.

Lower glycemic foods support stable blood sugar levels, while higher glycemic foods are best eaten occasionally, paired with fat and/or protein.

Shop the perimeter. You will find the freshest whole foods around the outside of the store (produce, meats, dairy, etc).

Buy in bulk when possible. You don’t have to buy the gallon jug of ketchup, but be conscious of when you are paying for extra packaging. For example, applesauce in a jar is much cheaper per ounce than individual applesauce cups.

Compare & contrast. Many stores will put the price per ounce in the corner of the price tag–this makes it easy to compare products that come in different sized packages.

Don’t be afraid to buy the store brand. You will pay extra for the name brand on the label, not necessarily for a better product.

Keep it simple. Remember, convenience is costly and extra packaging = extra price.

Be attentive to marketing claims. Products are covered with symbols, buzzwords, and health claims. Sometimes they are helpful, but they can often be misleading. For example, Oreos are "plant-based" and gummy worms are "fat-free", but it doesn't make either healthy.

Check ingredients. If there are 6 or more—or if there are any you cannot pronounce—best to skip it.

WHAT IS SEED CYCLING?

Seed cycling is a simple way to support female hormone balance, promote fertility, and manage undesirable period symptoms.

Eating certain seeds during certain phases of your monthly cycle supports the production of either estrogen (high during the first half) or progesterone (high during the second half).

Endometriosis is a condition found in many woman who experience painful periods or infertility.

It is characterized by uterine-like tissue that grows outside of the uterus, which also bleeds during menstruation.

Endometriosis is difficult to diagnose because it requires surgery to confirm the presence of lesions, so many women are not aware that they have it.

1. NUTS

2. GOGI BERRIES

3. SPIRULINA + CHORELLA

4. MACA POWDER

5. GREENS POWDER

6. CACAO NIBS

7. RAW COCONUT

8. GROUND FLAX

9. RAW HONEY

10. HEMP SEEDS

11. BEE POLLEN

12. SUNFLOWER SEEDS

13. TURMERIC

1. I experience dry mouth, lips, and eyes

2. I have sunken, dry eyes

3. I drink several cups of caffeine each day

4. I often feel dizzy or lightheaded

5. My urine tends to be dark yellow

6. I experience cramps (calf, foot, or toe) at rest

7. If I pinch the skin on my forearm, it is slow to snap back

8. My muscles are easily fatigued

9. I have low energy and brain fog

10. I drink reverse osmosis water without added minerals

11. I have dry, flaky skin

12. I tend to have a rapid heartbeat

13. I only urinate a few times a day

14. My bowel movements tend to be hard and difficult to pass

15. I get frequent headaches

16. I do not have a bowel movement every day

17. I am often fatigued and irritable

18. I do not think to drink water throughout the day

19. I drink more soda, tea, or coffee than water

20. I tend to have low blood pressure

how to build a plate

Conventional medicine (aka allopathic, mainstream, or Western medicine) is the approach to health care in which doctors, nurses, pharmacists, and therapists treat symptoms and diseases using drugs, surgery, technology, and emergency medical procedures. In the last century alone, life-saving medical technology has advanced exponentially—benefiting millions of lives.

Alternative medicine (aka functional, holistic, or complementary medicine) is the approach to health care that focuses on healing the whole person using non-pharmaceutical therapies to support vitality and longevity. This approach often prioritizes proper nutrition and focuses on addressing the root causes of disease, which is never a "quick fix".

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Males bodies are designed to maximize the chances of successful fertilization by maximizing the amount of sperm they produce (and number of times they have sex).

However, male fertility is not only about sperm quantity, but also sperm quality.

Because he produces billions of sperm throughout his lifetime, a man has a unique opportunity to improve the success + health of a pregnancy.

sneaky sugars are often hidden in food products marketed to be "healthy"

yogurt

granola

energy bars

smoothies

salad dressing

nut butters

kombucha

SNEAKY SUGARS

pre-sugars do not necessarily taste sweet, but convert to glucose in your body almost immediately

bread

pasta

cereal

crackers

puffs + pretzels

anything with flour

potato products

PRE-SUGAR

sneaky sugars are often hidden in food products marketed to be "healthy"

yogurt

granola

energy bars

smoothies

salad dressing

nut butters

kombucha

SNEAKY SUGARS

pre-sugars do not necessarily taste sweet, but convert to glucose in your body almost immediately

bread

pasta

cereal

crackers

puffs + pretzels

anything with flour

potato products

PRE-SUGAR