Although fasting has been practiced for centuries (often for religious or medical reasons), this practice has gained new popularity in recent years among health circles for its health and weight loss benefits.

However, a recent study claiming that fasting may actually harm cardiovascular health flies in the face of previous research, and has been gaining media attention.

Keep in mind that this was a limited study, and few long-term studies have actually been done on the subject of fasting. However, there are some caveats to keep in mind when deciding whether or not fasting is right for you.

For one thing, as is the case with most medical topics and studies, little attention is paid to the differences between men and women. Contrary to popular belief, women cannot follow the same health and fitness protocols as men and expect to see the same results.

Unlike men, women in their reproductive years have specific hormonal considerations, and their rise and fall throughout the month impact everything from energy to focus, mood, metabolism, and the ability to adapt to good-for-you stressors like exercise or fasting. 

This interesting podcast episode addresses the benefits of fasting, but also dives deeper into how women, in particular, can develop fasting routines that align with their hormonal needs. Check it out below!

Much of the fasting advice available follows a one-size-fits-all approach, leaving many women with more questions than answers. In this podcast episode, Dr. Mark Hyman and Dr. Mindy Pelz explore the menstrual cycle and life stages when fasting can be most beneficial for women, as well as when it's important to proceed with caution, particularly with longer fasts or fasting in general.

Dr. Mindy advises against fasting during pregnancy and recommends limiting fasting to no longer than fifteen hours while breastfeeding. Additionally, she emphasizes the importance of consulting with a doctor before starting any fasting regimen, especially for individuals with a history of eating disorders or thyroid conditions.

Women in their forties often encounter specific challenges such as night sweats, mood swings, and other uncomfortable symptoms resulting from hormonal changes. Tune in to learn about five essential strategies for women over forty to navigate perimenopause and menopause, including fasting, carb cycling, prioritizing protein intake, microbiome repair, detoxification, and incorporating mindfulness techniques.

The conversation also explores various fasting methods, proper ways to break a fast, the significance of hormone testing, and much more.

I invite you to tune into this enlightening discussion to learn about:

1. Will time-restricted eating kill you? Deciphering recent headlines
2. Two major issues happening for women: Understanding hormone cycles and an evolutionary mismatch
3. Differences in male and female hormonal balance
   
4. The habits estrogen and progesterone would like us to live by
5. Mindy’s approach to managing hormones through fasting
6. What happens when we fast?
   
7. The different forms of fasting
8. Are there downsides of fasting?
9. How fasting works to deep clean, removing the senescent cells
10. Fasting for men and postmenopausal women
11. Three different rules for reintroducing food after fasting
12. People who shouldn’t fast
13. Tips for women over 40 that aren’t talked about
14. Hormone testing and the best ways to get a handle on it
    

If you're a woman who has struggled with fasting in the past (or you know one), this is a great episode to check out!

Thoughts? Comments? Let me know what you thought of this episode...

To your health,
Rose.

April showers sure better bring May flowers this year, as we're having the wettest spring I can remember! With major flooding throughout most of last week, we were lucky not to have many of the basement issues that others experienced, and thankfully, the waters seem to be subsiding this week...

I'm busy as can be getting the spring garden planned out and things in order for planting, but since we're at the start of a new month, it's time for your April freebie!

This month, I'm sharing a helpful guide for those of you who may have had issues with "detox" programs in the past. Part of the reason detoxing can be so unpleasant is that your body is releasing some of those toxins it has been carrying for a long time, which means it may react to the toxins in new and different ways.

This guide promises to help relieve some of those symptoms by preparing your body in a gentle way for the detoxification process. Before you try any detox, do these steps first. Learn more below, or go ahead and grab your copy of the free guide here now.

Have you ever tried to detox in hopes of feeling better, only to find that it simply didn’t help, or that you actually felt even worse?

After seeing hundreds of patients report similar symptoms and frustrations during and after various “detox” regimens they have tried, Drs. Nafysa Parpia and Eric Gordon developed a system that addresses your individual biological terrain and supports your detox pathways to prepare your body for detox itself.

Discover a gentler approach to detox that begins at the cellular level!
--->>Download your complimentary eBook, The Pre-Tox Protocol!

The unfortunate fact is that toxins lurk just beneath the surface of our modern life at all times. And along with them, chronic disease becomes more prevalent.

From the food we eat, the water we drink, and the air we breathe to the products we use daily – we all experience exposure in some form.

That’s why it’s so important to prepare the body for detoxification first.

Here are a number of symptoms and illnesses that are signs your body needs pre-tox support BEFORE beginning any detox protocol:

• Constipation and other digestive issues
• Urinary tract infections
• Interstitial cystitis (irritated bladder)
• Mast cell activation syndrome
• Persistent oxidative stress
• Dark circles under your eyes
• Puffy skin
• Trouble sleeping
• Fatigue
• Autoimmune conditions
• Headaches
• Inability to lose weight
• Long-term use of medications
• Trouble with glymphatic drainage
• Skin issues like acne and psoriasis
• Brain fog or trouble with memory and concentration
• Dizziness
• Mood disorders
• High or low blood pressure
• Hormone imbalance

Learn how to prepare your body for detox step by step!
The Pre-Tox Protocol is designed to address your entire biological terrain and clear your natural detoxification pathways, preparing your body for a successful cleanse without the usual symptoms and frustrations.

--->>Gain immediate access to The Pre-Tox Protocol here...

You’ll also reserve a seat for the free, online Cracking the Chronic Illness Code: Ticks, Toxins & Mold symposium taking place on May 6-12, 2024 where more than 40 experts will teach you more about effective tools and strategies to help guide you back to a state of health.

I hope you enjoy some relief with this free guide.

To your health,

Rose.

In honor of the Easter weekend, I wanted to share one of my favorite simple recipes that's perfect for holiday visitors, an appetizer with guests, or simply snacking!

This makes a beautiful presentation and it's perfect for spring, although I've also made it with winter radishes as a Thanksgiving appetizer as well. You can use any type of radishes, but my favorite are the beautiful watermelon variety - a huge and gorgeous winter radish that I grow every single fall. In fact, last fall, they did so well that we still had a few left for our Easter feast! But you could always use spring radishes as well - Easter Egg varieties would be lovely, or French breakfast radishes if that's what you have.

It does take a few minutes to prepare, but you can save time by slicing the radishes and making the herb butter and "salad" topping ahead of time. Then, just toast and butter the bread before compiling and serving. (Remember to set the butter out a few hours ahead of time to allow it to soften for spreading)

It's from one of my all-time favorite cookbooks, and it's amazingly delicious for such a simple recipe, but the French know what they're doing! As the accompanying text with the recipe says, "Leave it to the French to come up with one of the most indulgent, rustic-chic snacks of all time." :-)

French Radish Salad On Buttered Baguettes

Serves: 8-12
Total Time: 20-30 minutes

Ingredients:

• 10 TB European-style unsalted butter, softened
• 6 TB minced fresh chives
• Salt & freshly ground black pepper
• 1 tsp fresh lemon juice
• 2 tsp high-quality extra-virgin olive oil
• 1 cup coarsely chopped fresh parsley
• 1 18-inch baguette, halved lengthwise and lightly toasted
• 8 oz. fresh radishes, trimmed and thinly sliced
• Flake sea salt, for garnish

Instructions:

1. Combine softened butter with 1/4 cup minced chives, 1/4 tsp salt, and 1/4 tsp pepper in a bowl and blend together well.
2. Whisk lemon juice, olive oil, and remaining 2 tablespoons chives in a medium bowl. Add chopped parsley and toss to coat. Season with salt and pepper to taste.
3. Spread butter mixture thickly over cut sides of baguette.
4. Layer the radishes evenly over the buttered bread, overlapping in a shingle or fish scale pattern.
5. Top with the parsley salad mixture, and sprinkle with flake sea salt.
6. Cut the baguette crosswise into 12 pieces and serve!

I hope you enjoy this simple and surprisingly delicious recipe as much as we do! It's a great way to use an abundance of garden-fresh radishes, or to impress your radish-loving friends and family. :-)

Happy Spring!  :-)

Rose.


Recipe Source: Vegetables Illustrated, by Cooks Illustrated.

After a little break last week (honestly, the weather outside was too nice to stay indoors and write!), I'm back with the final installment in our Holistic Health series.

While we often think of things like nutrition, sleep, and exercise when it comes to maintaining good health, the role of social and community engagement is often overlooked. Truly understanding holistic health means recognizing the interconnectivity of physical, mental, and social well-being. Therefore, community support is a vital component of holistic health.

According to research, engaging with your community can lead to significant physical health benefits, such as reduced blood pressure and improved recovery times.

And mental and emotional well-being are bolstered by a sense of belonging and support found within communities.
 
Read on to find out how a health and wellness plan that includes community engagement can lead to a more fulfilling and healthier life!

Discover the Power of Community in Your Holistic Health Journey

When we talk about health, too often we focus solely on diet and exercise. But, let me tell you, there's a lot more to it! Holistic health is like a puzzle, with pieces that include our physical, mental, and emotional states, and guess what?

One of the most overlooked yet crucial pieces of this puzzle is community support. It's that warm feeling when someone's got your back, the cheer of a crowd when you cross a finish line, and the wisdom shared over a cup of tea with friends...

What is Holistic Health?

Let's recap. Holistic health is about caring for the whole person. It’s not just about not being sick, it's about feeling good in all areas of life. You see, everything is connected. Your mind affects your body, your relationships influence your emotions, and your environment impacts your spirit. It's like a domino effect – when one domino falls, the others follow. So, when we support one area, the others get a boost too!

For example, if you're stressed out, you might get a headache. That's your mental state affecting your physical well-being. Now, imagine you have friends or a support group to help you manage that stress. That's where community comes in, offering a safety net that catches you when you're teetering on the edge.

Why Community Matters

Think about a time when you felt truly supported. It felt good, right? That's because we're wired to connect with others. Community matters because it gives us a sense of belonging and purpose. It's the people who cheer us on, offer a shoulder to cry on, and share their own stories of triumph and defeat. This isn't just feel-good stuff; it's backed by science. Studies show that strong social ties can help you live longer, and who doesn't want that?

Building Blocks of Social Support

Social support is the help we give and get from others. It's a two-way street, and it comes in many forms. Emotional support includes love and trust, while informational support means sharing advice and knowledge. There's also practical support, which involves tangible help like running errands for someone who's sick.
Most importantly, social support is about quality, not just quantity. It's not about how many friends you have on social media, but about having meaningful connections that make you feel understood and valued.

Types of Social Support

Let's dive deeper into the types of social support:

• Emotional Support: This is the kind you get from those who are always there to listen, the ones who hug you when you're down and laugh with you when you're up!
• Informational Support: Ever had a friend who's a whiz at sorting out problems? That's informational support – tips, advice, and guidance from those who know their stuff.
• Practical Support: Sometimes, you just need a hand with the groceries or a ride to the doctor. Practical support is all about action and lending a hand.

Each type of support plays a unique role in our well-being, and the best kind of community offers a mix of all three. Think of it like a meal – you want a balance of nutrients to feel your best.

Measuring the Impact of Social Support

How do you know if you're getting enough social support? It's not like measuring your height or weight; it's more about how you feel. Do you have someone to turn to when you're in trouble? Do you feel heard and understood?
These are signs of strong social support.

Research has given us a clear message: social support can lead to better health outcomes. For instance, people with robust social networks tend to recover faster after surgery. It's like having your own cheer squad, rooting for your recovery every step of the way!

Emotional Support Systems

Now, let's talk about emotional support systems. These are the networks of people who provide comfort, love, and reassurance. Think of them as your personal cheerleaders, there to celebrate your victories and console you during defeats. This support system is the emotional scaffolding that holds you up when life tries to knock you down.

For instance, when you're facing a tough decision or a health scare, it's often the kind words and understanding from a friend that can help see you through. Emotional support can be a powerful force, helping to reduce anxiety, depression, and even improve physical health. It's about feeling valued and cared for, and it’s something we should all have in our lives.

• Having someone to talk to can lower stress levels.
• Sharing your worries helps to put them into perspective.
• Being part of a community that cares improves your sense of self-worth.

Therefore, nurturing these connections is essential. They don't just happen by chance; they require time and effort, much like tending to a garden. When you invest in these relationships, you're investing in your holistic health.

Nurturing Your Community Network

Building and nurturing a community network is like planting seeds for your future well-being. It starts with reaching out and connecting with those around you.

First, identify your interests and passions. This will guide you to groups and events that resonate with you. Then, take the leap and engage. Show up, participate, and be open to new connections. Remember, the goal is to cultivate relationships that provide mutual support and enrichment.

And remember, a strong community network isn't built overnight. It takes time to grow and develop these connections, but the benefits to your holistic health are worth every moment invested.

Seeking Out Like-Minded Individuals

Finding people who share your values and interests can make all the difference in your holistic health journey. These are the individuals who understand your struggles and triumphs because they're on a similar path. They're the ones you can swap recipes with, go for a run with, or simply talk to about life's ups and downs.

To find these individuals, look for local groups focused on activities you enjoy, whether it's a book club, a yoga class, or a gardening group. The bond you form over shared interests can lead to a strong and supportive community.

Participating in Community Events

Community events are a fantastic way to meet new people and strengthen bonds within your support network. These gatherings – be it a health fair, a workshop, or a neighborhood clean-up – bring people together and foster a sense of unity and shared purpose.

By participating, you not only contribute to the well-being of your community, but you also benefit personally. You'll feel more connected, engaged, and invested in your local area, which in turn, can boost your own holistic health!

Volunteering for Health and Happiness

Volunteering is another powerful way to deepen your community ties and enhance your holistic health. It's a win-win: you help others, and the experience enriches your own life. Studies have shown that volunteering can lower stress, increase happiness, and even lead to a longer life.

Whether you're serving meals at a shelter, tutoring students, or walking dogs at the local animal rescue, volunteering can provide a sense of purpose and fulfillment that's hard to find elsewhere.

Overcoming Barriers to Social Connection

Despite the benefits, sometimes it's not easy to connect with a community. Life gets busy, or maybe you're just naturally shy. Whatever the barriers, it's important to recognize them and take steps to overcome them.

Because at the end of the day, our connections with others are key to our holistic health. They give us joy, support, and a sense of belonging. So, let's explore how to break down those barriers and build the connections we all need and deserve.

Recognizing the Signs of Isolation

Isolation can creep up on us, and it's more than just feeling lonely. It's when you start to feel disconnected from the world around you. Maybe you're working too much, or you've stopped attending social gatherings. The signs can be subtle, but they're important to recognize.

Pay attention to how often you interact with others. Are you turning down invitations more than you accept them? Do you feel disconnected even when you're with people? These could be signs that you need to prioritize your social health.

Strategies for Increasing Connectivity

If you find yourself feeling isolated, don't worry – there are plenty of ways to build and strengthen your connections. Start small by reaching out to a friend or family member for a chat. Join a local club or take a class to meet new people. And don't underestimate the power of a simple smile or hello to a neighbor!

It's about taking those first steps to open up your world. And remember, it's okay to ask for help. If you're struggling to connect, consider talking to a counselor or joining a support group. They can offer strategies and support to get you back on track.

Creating a Community-Centered Wellness Plan

Now, let's put all this together into a plan that weaves community engagement into the fabric of your healthy life. This plan is a roadmap to a more connected and healthier you. It's about setting intentions and making a commitment to yourself and your well-being.

Integrating Community Activities into Your Routine

First, look at your weekly routine and see where you can fit in community activities. Maybe it's a Saturday morning farmers' market or a Wednesday evening book club. The idea is to make these engagements a regular part of your life, just like eating or sleeping.

And don't forget to mix it up! Variety is the spice of life, after all. Try different activities to see what you enjoy and what brings you the most fulfillment. The key is to find balance and make sure your community activities are adding to your life, not causing stress.

Utilizing Community Resources

Your community is a treasure trove of resources that can support your holistic health. From libraries and parks to community centers and local nonprofits, there are countless opportunities to connect and grow.

Take advantage of these resources. Attend a workshop at the library, take a walk in the park, or volunteer at a community center. These places are designed to bring people together and can be a great asset in your wellness journey.

Remember, building a holistic health journey is not a solo endeavor. It's about connecting with others, sharing experiences, and supporting each other along the way. So, reach out, get involved, and let the power of community nourish your holistic health!

Real-World Examples of Community Impact

Let's look at real-world examples to truly grasp how powerful community can be in holistic health. In cities around the world, community gardens have transformed urban food deserts into oases of fresh produce and social interaction. These gardens do more than provide fruits and vegetables; they cultivate a shared sense of purpose and community among neighbors.

Another example is the rise of community-led fitness groups, such as park run organizations, where people of all fitness levels come together to exercise in local parks. These groups create supportive spaces for physical activity, encouraging members to stay active and connected.

Case Studies: Communities Making a Difference

Consider the case of one small town that implemented a community wellness program. By providing resources for exercise, nutrition, and mental health, the program saw a marked decrease in local obesity rates and a significant increase in the community's overall well-being.

Another case study from a metropolitan area involved setting up a network of mental health support groups. This initiative led to improved mental health outcomes and a reduction in emergency room visits related to mental health crises, showcasing the power of community in supporting holistic health.

Frequently Asked Questions:

When exploring the role of community in holistic health, a few questions commonly arise. Here are some answers to help you navigate this important aspect of your well-being journey.

How Can I Find a Supportive Community for Health and Wellness?

Finding a supportive community starts with identifying your needs and interests. Look for local groups or clubs that align with your passions, whether it's a running club, a book discussion group, or a volunteer organization. You can also check out community centers, churches, or online platforms to find groups that resonate with you.

Don't be afraid to try out several groups before you find the right fit. It's important to feel comfortable and welcomed in the community you choose.

Can Online Communities Be as Effective as In-Person Groups?

Yes, online communities can be just as effective as in-person groups, especially when geographical or physical limitations are present. They offer flexibility and can connect you with people from all over the world who share your interests and challenges.

The key to their effectiveness is active participation and finding a platform that fosters genuine connections and support.

How Do I Start a Health-Oriented Community Initiative?

Starting a health-oriented community initiative begins with identifying a need in your community. Once you have an idea, reach out to local organizations, healthcare professionals, and potential participants to gauge interest and gather support.

From there, you can organize meetings, create promotional materials, and use social media to spread the word. Remember to set clear goals and establish a framework for how the initiative will operate and grow.

What Role Does Community Play in Chronic Disease Management?

Community plays a significant role in chronic disease management by providing emotional support, practical assistance, and valuable information to those affected. Support groups, educational workshops, and community health programs can empower individuals to manage their conditions effectively.

These resources help individuals feel less isolated in their experiences and more equipped to face the challenges of chronic disease management.

As we consider our health goals, it is important to realize that by embracing the power of community, we can all take a significant step towards a more holistic approach to health. Whether through joining a support group, participating in a community event, or simply connecting with neighbors, the relationships we build can have a profound impact on our well-being.

So, let's reach out, connect, and thrive together, because after all, our health is not just an individual matter – it's a collective journey!

To your health,
Rose.

March is here, which means...

It's time for your monthly freebie! :-)

This month, I'm sharing a quick guide with some helpful tips for improving your gut health.

In today's world, we are constantly exposed to chemicals, environmental stressors, and toxins that can take a toll on our gut health. And, as we are learning, the health of your gut and microbiome are closely related to many different facets of overall health.

Your gut plays a vital role in health and longevity, and the more we learn about it, the more we realize how important it is to pay attention to this area of our health instead of ignoring it (which the mainstream medical establishment has done for so long).

Fortunately, we are also learning that maintaining good gut health doesn't need to be difficult or complicated. It just requires paying attention to what you eat, consuming things that support healthy gut bacteria, and avoiding things that harm them whenever possible.

Check out the free guide below to learn how to safely cleanse and detoxify your gut in order to restore balance and improve your digestive health - just in time for spring!

If you’re tired of the endless research and trial and error trying to heal your recurring gut issues…

If you’re avoiding certain foods because they cause bloating, gas or other uncomfortable GI symptoms…

Unlock Sinclair Kennally’s DIY Gut Flush Guide, and discover the secret to expanding your “safe” food choices and healing recurring gut conditions with ease!

Whether you're dealing with inflammation, poor digestion, or nutrient absorption issues, with this eGuide, you'll have the knowledge to make positive changes and improve your gut health.

Do your gut and liver need support?

Does your lymph need help releasing stagnant fluid?

Does your fascia need support?

This comprehensive eGuide can help you determine what’s causing your digestive distress and provides effective at-home DIY detox strategies that target the root causes of gut conditions.

Here’s what you’ll discover inside…

• Why drainage is the key to a healthy gut
• Symptoms linked to chronic gut conditions, liver congestion & sluggish bile
• Signs indicating stress in your lymphatic system
• Symptoms associated with fascia dysregulation
• Strategic steps for optimal gut & liver support

Download your complimentary copy of the DIY Gut Flush Guide and embark on a journey towards digestive well-being! It’s packed with actionable tips and expert advice to guide you every step of the way.

You’ll also receive FREE access to the GUT RESCUE Summit: Evidence-Based Solutions to Finally Fix Your Health, taking place on March 11-17, 2024, where over 45 experts will teach you more about the latest evidence-based strategies and clinical pearls for a thriving gut and a healthier you.

Here’s to a healthy gut!

Rose.

It may not feel like it quite yet, but spring is just around the corner! And, if you're a homesteader, that means the season of rest is almost over, and the busy season is about to begin...

That's why I wanted to share this quick little recipe with you today.

When the hectic pace of spring and summer arrives, it can be difficult to find the time to bake or plan meals. Having this handy muffin mix on hand makes it a snap to whip up a batch of muffins to eat on the go as a quick breakfast or snack. Its easy to tailor the recipe to your preferences, so feel free to substitute gluten-free flours, sugar alternatives, and different flavorings and mix-ins in the final recipe.

Just mix up a bunch of jars of this ahead of time and store them in the pantry or cupboard for whenever you need to bake up a quick batch of homemade muffins!

I love muffins as they bake more quickly than a whole loaf of bread, and they're simple to grab and eat on the go. They're also very versatile, and as she points out here, you can even make savory muffin mixes if that's your thing! (The recipe below is a sweet version, so if you're going savory, add your choice of herbs and omit the sugar.)

You Will Need:

Measuring Utensils: 1 Cup, 1/2 cup, 1 teaspoon, and 1/2 teaspoon
Storage Containers: Mason jars (or other glass jars - you can even reuse old mayonnaise or pickle jars) with tight-fitting lids
Canning Funnel: A canning funnel makes it way easier to fill the jars without spilling ingredients all over the counter

When ready to bake, you will also need a large bowl for mixing, a large wooden mixing spoon or dough whisk, and, of course, a muffin tin.

Homemade Muffin Mix

Ingredients per each jar (each batch makes 12 muffins):

• 2 Cups whole wheat flour - or 1 Cup whole wheat and 1 Cup all-purpose flour (or substitute your favorite gluten-free flours)
• 1/2 cup sugar - or substitute monk fruit or powdered erythritol if desired (or skip the sweetener altogether for savory muffins)
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• Optional: Add 1 teaspoon dried herbs of choice for savory muffins

Instructions:

1. Add the ingredients listed above to each jar. You don't need to mix them - just add them all in layers. You can put the lids on and shake them up afterwards just for fun if you like! :-)
2. Label your jars (be sure to note the difference between sweet and savory mixes if making both), and you may wish to print out the baking instructions (below) and tape to the outside - or fold and place inside the tops of the jars for ease of use later.
3. Cap tightly and store in a cool, dark location.

How to Use Your Homemade Muffin Mix (Baking Instructions):

1. Preheat the oven to 400ºF.
2. In a large mixing bowl, empty 1 jar of muffin mix.
3. Then Add:

• 1 Cup Milk (use regular milk, half-and-half, buttermilk, or non-dairy milk substitute of choice)
• 1 Large Egg
• 1/2 Cup Melted Butter - or substitute avocado oil or melted coconut oil if desired
• 1 Cup Mix-Ins - Use fresh or frozen blueberries, mixed berries, or other fruit of choice, chocolate chips, nuts - whatever suits your fancy! For savory muffins, you can add cheese, chopped cooked bacon, ham, or sausage, or other savory options like diced cooked sweet peppers, onions, etc.

3. Mix all ingredients together with a wooden spoon or dough whisk until well combined.
4. Spoon into greased or lined muffin tins, filling each muffin cup 3/4 full.
5. Bake for 20-25 minutes, until golden brown.
6. Let cool for 5-10 minutes before removing from the pan, and enjoy!


That's it - easy-peasy! Just set aside an hour or so during the remaining weeks of winter to mix up some of this homemade muffin mix, and your life will be that much easier come spring.  :-)

Rose.


Recipe Source: https://melissaknorris.com

This month's featured podcast episode takes a bit of a different slant to talking about our country's healthcare issues...

I don't often share a lot of political stuff here, except when I feel something is extremely important to address. In this case, we're talking about the three biggest issues facing our country, and as they discuss on the podcast, so many of these issues go back to one specific root cause: FOOD.

That's right: the root of our struggles with social and economic inequality, as well as, of course, our nation's health, is actually related to the foods we consume (or can afford and have access to).

To find out more about why this is the case - as well as what one presidential candidate is planning to do about it - check out the eye-opening episode below.

In today's installment of The Doctor’s Farmacy, Dr. Mark Hyman and presidential candidate Robert F. Kennedy, Jr. delve into the escalating health challenges facing Americans, extending far beyond physical and mental well-being to impact numerous facets of our society. 

Robert F. Kennedy, Jr. is an activist and independent candidate for the presidency in 2024, renowned for his dedication to environmental and health advocacy. He boasts a distinguished career as the founder of the Waterkeeper Alliance and the Children’s Health Defense. His extensive legal battles against corporate giants like Monsanto underscore his commitment to combating chronic diseases and toxic exposures. As a presidential hopeful, he pledges to revive the middle class, combat corporate influence, and prioritize public health and environmental sustainability.

The conversation begins by dissecting the detrimental effects of ultra-processed foods on American health, contributing significantly to obesity, chronic illnesses, and mental health crises. They also explore the pervasive influence of industries like Big Food, Big Pharma, and Big Ag, which manipulate policies and institutions to perpetuate unhealthy practices, hindering efforts to address the root causes of the widespread chronic health problems facing our country today.

Tackling this multifaceted health crisis demands a comprehensive strategy, encompassing initiatives to enhance access to nutritious foods, incentivize preventive healthcare, reform agriculture, and hold corporations accountable for promoting harmful products.

Robert also shares insights on reducing healthcare expenditures and enhancing nationwide health outcomes, while underscoring the importance of addressing mental health concerns through holistic approaches that integrate social and environmental factors.

Watch below as they discuss:

1. The state of health in America (5:41)
2. One of the main reasons RFK Jr. is running for president (8:39)
3. The beginning of the autism epidemic (12:38)
4. Addressing harms caused by ultra-processed food (15:03)
5. Eliminating corporate culture in government agencies (33:05)
6. America’s disproportionate deaths from COVID-19 (42:10)
7. How America’s health status is affecting our national security (44:34)
8. Solving the mental health crisis (47:41)
9. Food and drug TV marketing (56:14)
10. Bobby’s thinking about fitness for himself and America (1:03:39)

I'm a little embarrassed to admit that I was not even aware of Kennedy's run for president, but after watching this, I will be doing more research on him and his policies. With as crazy as I think this election season is going to get, having a common-sense candidate like this who is actually willing to tackle the tricky topic of health is a breath of fresh air in my book!

To your health,

Rose.


Source: https://drhyman.com/blog/2024/01/24/podcast-ep844/

While February may feel like a long ways from garden season (at least here in Ohio), in fact, it's just around the corner! Depending on where you live, it may already be time to start planting - or at least planning what to plant...

That's why, for this month's freebie, I'm sharing a helpful guide to get you started thinking about this year's growing season!

This detailed guidebook from the good folks over at Grow Your Own Vegetables contains step-by-step guidance to growing a thriving vegetable garden, no matter how much growing space you may have available.

If you have time, I also recommend you check out the upcoming Joyful Gardener Docuseries, which contains lots more awesome information about growing healthy, organic food in your own backyard. But either way, make sure you grab your free download, while it's still available!

Are you looking to start your first garden? Or do you want to learn more about gardening in order to expand your current one?

Whether you’re new to gardening or have grown for years, this FREE eGuide from our friends at Grow Your Own Vegetables is designed to help you create AND maintain a healthy, abundant garden. The Guide to a Garden that Thrives contains key pieces of information that you need to know in order to achieve garden success.

Download Your Free Copy NOW...

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To your healthy garden! :-)

Rose.

Welcome to the next installment in our Holistic Health series, where we are discussing the myriad aspects of holistic health and sharing tips for a healthier and more balanced life! This week, we're talking about an important aspect of health that I feel often doesn't get enough attention...

Although we can't function at our best without proper rest (which, frankly, most of us don't get enough of), I hear relatively little discussion of the importance of sleep in holistic health circles - other than passing mentions about "making sure you get enough."

It's almost like sleep is an afterthought for most of us in the busy, modern world. This is alarming, because sleep is not only essential for energy production and healing, but it also impacts all areas of our health, from metabolism and weight maintenance, to immune system function, mental health, and more.

This week, I'll dive deeper into the world of sleep and explore why it's so important for overall health, plus share some tips for getting more of it. Check it out below!

Sleep has been of personal importance to me for my entire life. As I child, I could sleep through anything. Thunderstorms, lightning, sisters fighting, my mom vacuuming around my bed - really just about anything! I loved to sleep, and did it as long as I could in the mornings, until my mother or father would (sometimes quite literally) drag me out of bed.

Much as I loved sleep, things changed when I reached the teenage years, and my nights became frequently plagued with sleeplessness. I remember lying awake for hours, tossing and turning and fretting about having to get up for school in the morning.

As an adult with a full-time job and a busy schedule, sleep became even more pressing, and the lack of it more stressful. Although I still love sleep, there is often a battle between my body and mind that goes on into the wee hours of the night, and more often than not, getting out of bed in the morning is a struggle. That deep sleep of childhood rarely visits now, and my light sleeping habits have only been worsened since marriage and sharing a bed with my restless, snoring husband.

This year, I have committed to doing my best to get more sleep, and my bedtime alarm resolution seems to be helping (although it doesn't change the frequent bouts of mid-night sleeplessness). Various supplements have proven helpful to some degree, and the tips below are often useful as well.

Understanding Sleep in the Holistic Context

It is important to realize that the quality and quantity of our sleep are integral components of overall well-being, influencing not only our physical health but also our mental and emotional states.

Holistic health embraces the interconnectedness of mind, body, and spirit, and sleep is a fundamental pillar that supports this delicate equilibrium. When we sleep, our bodies engage in a profound process of restoration and rejuvenation. It's during this nightly rest time that our cells regenerate, our immune system strengthens, and our minds consolidate memories and process emotions.

Beyond the physical, sleep deeply impacts our mental and emotional well-being. A night of quality sleep can enhance cognitive function, improve mood, and fortify our ability to navigate stress!

In the holistic framework, the importance of sleep is recognized not just as a biological necessity but as a cornerstone of a healthy and balanced life.

The Impact of Sleep on Physical Health

The benefits of a good night's sleep extend far beyond feeling rested in the morning. Adequate sleep is associated with a lower risk of chronic diseases such as heart disease, diabetes, and obesity. It plays a pivotal role in hormonal regulation, supporting a healthy metabolism and appetite control.

Moreover, sufficient sleep is intricately linked to immune function. A well-rested body is better equipped to fend off infections and illnesses, contributing to overall resilience and vitality.

The Cognitive and Emotional Benefits of Quality Sleep

In the realm of holistic health, the mind is revered as a vital component of well-being. Sleep plays a crucial role in cognitive processes such as memory consolidation, problem-solving, and creativity. A well-rested mind is agile, focused, and better equipped to navigate life's challenges.

Emotionally, sleep is a balm for the soul! It allows us to process and integrate emotions, contributing to emotional resilience and well-balanced mental health. On the flip side, chronic sleep deprivation is linked to an increased risk of mood disorders, including anxiety and depression.

Practical Tips for a Restful Night's Sleep

1. Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and keeps your sleep regular.

2. Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading, gentle stretching, or practicing relaxation techniques. This signals to your body that it's time to wind down.

3. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep. Keep it dark and quiet. Invest in a comfortable mattress and pillows, and remember that the temperature of the brain needs to drop a certain amount for sleep, so a cooler room can be helpful.

4. Limit Screen Time Before Bed: The blue light emitted by screens can interfere with the production of the sleep hormone melatonin. Aim to power down electronic devices at least an hour before bedtime.

5. Watch Your Diet: Avoid heavy meals, caffeine, and nicotine close to bedtime. Opt for a light, sleep-friendly snack such as cheese and fruit if you're hungry.

6. Stay Active During the Day: Regular physical activity tires the muscles and brain and promotes better sleep. However, try to avoid vigorous exercise close to bedtime, which can boost your energy and make it hard to wind down.

7. Manage Stress: Incorporate stress-reducing practices into your daily routine, such as meditation, deep breathing, or journaling. Practicing these techniques shortly before bedtime may be helpful.

8. Consider Natural Sleep Aids: Herbal teas like chamomile or valerian root can have calming effects, and some natural sleep supplements may also be beneficial for bouts of insomnia. However, be sure to consult with a healthcare professional before trying new supplements, especially if you are on any type of medication.

When it comes to health, sleep is not a luxury; it's a necessity, and it's important that we treat it that way. By understanding and prioritizing the importance of sleep, you will gain not just better health and overall well-being, but more energy and enjoyment out of life.

I wish you deep, restful sleep, and sweet dreams!

Rose.

I almost didn't post a blog for you this week due to an intense episode of back and hip pain, but I seem to have rebounded in the past 24 hours and am feeling a lot more energetic and motivated today, so you're in luck! :-)

And I'm particularly excited to bring you this podcast episode this week, as the topic is near and dear to my heart. If you've been following this blog for a while, you probably know that the gut microbiome is something I find quite fascinating. We are still only exploring the tip of the iceberg when it comes to understanding the immense range of microbiota that makes up such a huge part of our physical bodies, and it's so exciting and amazing to me that there is so much more still to discover in this microscopic realm!

There is still so much we don't know about the many different types of bacteria within us, how they interact with each other and each of our bodily systems, and what a difference our bacterial balance can make for so many areas of both our physical and mental health.

I'm grateful for the many researchers out there who are studying this largely unknown world, and to forward-thinking professionals like Dr. Mark Hyman who are bringing these findings to us! In this week's episode, Dr. Hyman and Dr. Steven Gundry explore the science of the gut microbiome, and how a healthy and diverse gut biome can improve your overall physical and mental health and longevity. Check it out below!

In this episode of The Doctor's Farmacy, Dr. Mark Hyman converses with Dr. Steven Gundry, a renowned cardiothoracic surgeon and nutritional pioneer. They discuss the significance of the gut microbiome in influencing overall health and longevity, aligning with the ancient wisdom attributed to Hippocrates that "all health begins in the gut."

Dr. Gundry, who also hosts The Dr. Gundry Podcast and leads The International Heart and Lung Institute Center for Restorative Medicine, sheds light on the impact of a diverse gut biome on various aspects of well-being. The conversation delves into the role of the gut microbiome in regulating immune function, hormone levels, mental health, and susceptibility to diseases such as autoimmune, heart, and neurodegenerative conditions, along with arthritis, diabetes, and cancer.

They also discuss the hallmarks of a healthy microbiome, including the concept of mitochondrial uncoupling and its role in maintaining a robust gut wall. Dr. Gundry emphasizes the importance of polyphenols,colorful compounds found in plant foods, in nurturing gut bacteria. You've probably already  heard about prebiotics and probiotics, but Dr. Gundry also explains the important of postbiotics, compounds produced in the gut, and how they impact our health.

He also explores the intricate connections between the gut microbiome, depression, mood disorders, and the effectiveness of immunotherapy drugs in cancer treatment.

Finally, they talk about the prevalence of leaky gut syndrome, and Dr. Gundry's recommendations on foods to avoid for fostering a healthy microbiome. You can find a detailed list of topics below the video.

Topics Covered:

1. How Dr. Gundry learned about the significance of the gut microbiome (8:05)
2. Hallmarks of a healthy microbiome (15:21)
3. Feeding the microbiome (17:11)
4. Maintaining a healthy, impenetrable gut wall through mitochondrial uncoupling (23:03)
5. The role of polyphenols in the gut microbiome (32:50)
6. Research on the microbiomes of centenarians and their ability to produce Urolithin A (48:23)
7. The mood, brain, gut connection (1:02:32)
8. Cancer and the gut microbiome (1:05:42)
9. Dr. Gundry’s tips for gut health (1:18:31)
   

I hope you find this interview as fascinating as I did! We've only just begun to understand the complex interactions within the gut microbiome, and I'm excited to see what the future will bring in this area of medicine...

To your (gut) health,
Rose.