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Every week I share snippets of my conversations with patients, students, friends, things that I’ve read, heard, learned, reflected on and more. All with the intention of encouraging you to think critically, inspiring you and giving you practical tools to improve your health and hopefully as a byproduct, your life.
Why Stress and Anxiety Can Cause Bloating
May 07, 2026
One of the most common complaints I hear from patients is feeling bloated, that is sometimes accompanied by pain, pressure, heaviness, or the sensation that food is just sitting in their stomach. Naturally, many people want to know which foods they should or should not eat to help with their symptoms — and there is absolutely nothing wrong with asking those questions.
What you eat most certainly impacts your gut health. However, food is not always the entire story!
Sometimes people are eating all the “right” foods and still feeling bloated, uncomfortable, or off. If that sounds familiar to you, you are not alone. And this is where I want to focus today.
The Connection Between Stress, Anxiety, and Bloating
Stress and anxiety can absolutely affect digestion.
In fact, many people notice that their bloating becomes worse during and after stressful periods with work, relationships, or anything else that makes them feel anxious and constantly “on.” Even without changing their diet, their digestion suddenly feels different.
This is because the health of your gut and the health of your nervous system are deeply connected.
And I want to say this clearly: this is not meant to stress you out even more. Quite the opposite. Understanding why your body responds this way can actually be empowering, because once you understand how your body functions, you can begin to support it.
Your Nervous System Impacts Digestion
When you are chronically stressed or anxious, your body shifts into a more heightened state of alertness (or hypervigilance). For many people, one of the systems most affected by this is the gastrointestinal system.
You have a nervous system outside of your gut (your central nervous system) and a nervous system inside of your gut (your enteric nervous system). These two systems are constantly communicating with one another through what is often called the gut-brain axis.
One of the major communication pathways involved in this process is the vagus nerve.
The vagus nerve plays a very important role in your parasympathetic nervous system — also known as your “rest and digest” state. This is the state in which the body is able to properly digest food, absorb nutrients, and support healthy gut function.
When the nervous system is dysregulated or stuck in a chronic stress response, digestion can become impaired. Stress can affect stomach acid and digestive enzyme production, gut motility, and even how sensitive the digestive tract feels.
This is one reason why some people experience bloating, pressure, nausea, constipation, loose stools, or the sensation that food is just sitting in their stomach when they are anxious or overwhelmed.
Stress Also Affects the Gut Microbiome
Stress hormones such as cortisol also influence the gut microbiome — the community of bacteria and microorganisms living inside your digestive tract.
A healthy gut microbiome plays an important role in your:
- digestion
- nutrient absorption
- immune function
- inflammation regulation
- hormone metabolism and elimination
- and even mood regulation
Over time, chronic stress and elevated cortisol levels can contribute to imbalances within the gut environment, which may further contribute to bloating, digestive discomfort, fatigue, and feeling emotionally dysregulated.
Of course, persistent or intense digestive symptoms should always be properly evaluated. But for many people, the nervous system is a very important, and often overlooked, piece of the puzzle.
There Is Good News
The good news is that there are supportive, effective, and realistic ways to help both the nervous system and digestion.
And no, it does not always require being on a dozen supplements, running countless specialty tests, or following extremely restrictive diets. While supplements and testing can absolutely have their place, they are only one part of the picture.
Sometimes the most powerful shifts begin with supporting your body in simpler and more foundational ways.
In my next blog, I’ll be sharing practical strategies you can begin using at home to support both your nervous system and digestion naturally. These include simple habits around breathing, meal pacing, chewing, stress regulation, and creating more separation between work mode and rest mode.
Because when the body feels safer, digestion often functions better too!
If you’ve been struggling with bloating, digestive discomfort, or stress-related gut symptoms and are looking for a more holistic and personalized approach, feel free to reach out. I’d be happy to support you.
If coffee is your first “meal”... then read this!
Dec 22, 2025
If you’re a woman — especially in your perimenopausal or menopausal years — and your mornings begin with coffee alone until midday, it may be time to gently reconsider this routine.
Yes, your body may be changing, but skipping food isn’t the solution. In fact, it can quietly work against you.
When you consume caffeine on an empty stomach, it can:
- Disrupt your circadian rhythm (your internal clock)
- Interfere with sleep and recovery
- Drive up stress hormones like cortisol
- Contribute to muscle loss and increased fat storage (often in unwanted areas)
And this isn’t just about perimenopause or menopause, it applies to women (and men) at any stage of life.
Your body needs consistent, real fuel to carry out its vital daily functions.
If you’re dealing with fatigue, anxiety, midday crashes, hormonal shifts or restless sleep, here are a few supportive changes you can start implementing right away:
Meal Timing
- Eat within 30–90 minutes of waking
- Avoid skipping meals (this is especially important for women)
- Front-load calories earlier in the day
- Don’t go long stretches without food
- Add balanced snacks if you’re prone to energy dips
Caffeine & Food
- Avoid caffeine on an empty stomach (morning or mid-day)
- Enjoy coffee after a full meal rather than a light snack
- Try not to use coffee to suppress your appetite (your hormones will thank you)
About Black Coffee
- Black coffee on its own, especially first thing in the morning, can spike your cortisol at a time when it’s already naturally high.
- If you’re sensitive to blood sugar drops, anxiety or jitters, this can amplify those symptoms.
The bigger picture
When you rely on caffeine to “power through,” you’re borrowing energy you don’t actually have.
That burst of energy comes from stress hormones and while it can feel helpful at first, it always catches up with you. Running on stress hormones feels good until it doesn’t!
Fatigue, hair loss, low libido, constipation, muscle loss, stubborn belly fat, premature aging can all be signs that your body is living in a prolonged state of survival.
These are signs your body is feeling out of balance and living in a perpetual state of survival.
The goal isn’t to quit coffee.
It’s to reclaim real energy so coffee becomes something you enjoy — not something you depend on.
Feeling wired, jittery and exhausted all at once isn’t normal! Rather it is a signal that your body is running on stress hormones.
If you’re exhausted, the answer isn’t more coffee — it’s more support, nourishment, and rest.
In my practice, fatigue is one of the most common concerns I hear. For some it’s debilitating; for others it’s quieter but still plays a direct role in their daily life and decisions. If this resonates with you, please know there are many effective and practical ways to restore your energy, resilience, and vitality.
This is what Naturopathic Medicine is all about, and if you’re curious to learn more or explore whether this approach can work for you, you can read more here.
The most dangerous prescription …isn’t always a pill — but forgetting that you can heal
Oct 06, 2025
Today I want to talk about the power of words — especially when they come from people we see as authority figures: doctors, scientists, financial advisors, politicians and the like.
This piece was inspired by two conversations I’ve recently had with patients.
Patient #1
She was diagnosed with ulcerative colitis and soon after underwent surgery to remove a part of her colon. She felt rushed into the decision and recalls being told it was “absurd” to think that diet or lifestyle could have any influence on a “serious condition” like ulcerative colitis.
No one offered her other options or even space to process what was happening.
She told me that she regretted the surgery almost immediately but felt overwhelmed, confused, and powerless. Later, she was placed indefinitely on immunosuppressant medication.
Patient #2
Over two decades ago, as a young woman, she was prescribed blood pressure medication. Her doctor told her, “This is genetic — there’s nothing we can do besides giving you medication.”
No one mentioned nutrition, stress management, movement, or even basic daily habits that could make a difference for her.
Today, she’s on three different medications, yet her blood pressure remains inconsistent.
Both of these women followed their doctors’ instructions exactly — as we’re told we should.
And both shared that, even back then, a quiet voice inside them wondered: Is this really my only option?
But they overrode that voice — their intuition — because they trusted the “expert” in front of them more than themselves.
In an ideal world, you should be able to fully trust your doctor’s recommendations.
But we don’t live in an ideal world.
In conventional medicine, there’s often only one standard of care — a one-size-fits-all approach that leaves little room for individuality or intuition.
And yes, I am a doctor. But I want to challenge that notion!
I want to invite you to start trusting your quiet yes and your quiet no.
Of course, seek professional guidance — but consulting an expert is not the same as surrendering your agency.
When receiving guidance, ask yourself:
Is this person empowering me, or disempowering me?
Because the therapeutic relationship (between doctor and patient) plays a direct role in patient outcome.
Empowering care looks like this:
- You’re given options
- Your doctor practices informed consent (shares the good, the bad and the ugly)
- They remind you how resilient and capable your body is
- They respect your intelligence and your right to choose
- They encourage you to develop a deep relationship with your body
- They remind you that you already have everything you need to heal
Disempowering care looks like this:
- “My way or the highway” energy
- Dismissing your intuition or symptoms
- Making you believe you need them to heal
- You’re rushed or coerced into making health decisions
- You’re made to fear your own body, the disease and what lies ahead
In my practice, I remind my patients daily:
Your body is infinitely wise and you have everything you need to heal.
And our work together is simply to remove what’s standing in the way — not to add more noise, fear, or dependency.
This is what naturopathic medicine is all about.
Anxiety, PMS, Poor Sleep… They May Share The Same Hidden Trigger
Sep 22, 2025
Did you know that low blood sugar can be just as stressful for your body as high blood sugar?
In my practice, I see this all the time: women struggling with anxiety, mood swings, or poor stress tolerance — and when we trace it back, unstable blood sugar is often at the root.
We all know high blood sugar is harmful… but what about chronically low blood sugar? For many women, this hidden stressor quietly drives:
- anxiety & irritability
- brain fog
- PMS & irregular cycles
- palpitations
- night wakings (2–4 am)
- post-workout crashes
- hormonal migraines
- poor recovery from stress
Here’s why:
When blood sugar dips, stress hormones like cortisol and adrenaline step in to bring it back up, that’s part of their job. But these repeated surges can trigger anxiety, disrupt sleep, and over time, impair thyroid and progesterone balance — two key hormones for mood stability, cycle health and stress resilience.
The good news? When you learn to stabilize blood sugar, you stabilize so much more than just your energy. You build the foundation for hormonal balance, calm mood and better stress tolerance.
Blood sugar stabilization simply means avoiding the roller-coaster of extreme highs and lows, and keeping your levels within a controlled range.
I’ll be diving into this in my upcoming presentation at the Integrative Clinical Medicine Symposium::
“The Role of Blood Sugar Stabilization in Hormonal Balance, Anxiety and Stress Resilience.”
I’ll share the science, real clinical cases, and most importantly practical strategies you can use right away to help stabilize your blood sugar levels.
If you’ve been wondering why anxiety or cycle issues persist despite “doing all the right things,” this may be the missing piece.
What I tell my patients about anxiety (Part 2)
Sep 08, 2025
If you’ve been following along, you know I recently shared 5 things I tell all my patients about anxiety (Part 1). The response was beautiful and so many of you asked for more.
So here’s Part 2 — five more powerful (and practical) ways to ease anxiety that often get overlooked. No expensive gadgets or a million supplements needed… just you and your daily habits!
1. Slow down Constant rushing = constant anxiety. Build pauses into your day. The same life feels calmer when you slow down.
2. Connection We’re wired for belonging. Deep talks, hugs, nature, prayer—real connection calms anxiety in ways medicine never can.
3. Simplify Too many commitments + clutter = overwhelm. Simplify your life wherever you can. Less noise = more calm.
4. Sleep Your brain detoxes + resets at night. Without restorative sleep, anxiety is amplified. Protect your sleep like your mood depends on it — because it does.
5. Move your body Movement is nature’s antidepressant. Gentle, consistent exercise lowers anxiety + builds resilience.
And here’s the good news: you don’t need to do all 5 at once. Start with the one that feels most doable today. Small steps → big nervous system shifts.
With my patients, once we’ve set the proper foundation, we then go deeper—uncovering the root cause of their anxiety or depression and creating personalized treatments that truly support long-term healing.
If you’ve been struggling with anxiety that doesn’t seem to shift on its own, this may be your invitation to explore it more deeply — with guidance that’s tailored to you. If you'd like to explore this deeper together... book Your complimentary session.
If you missed Part 1 (all about hormones, blood sugar, and breathing), you can catch it here.
5 Things About Anxiety... I Tell All My Patients
Sep 02, 2025
Let’s keep this short, sweet, and practical. Anxiety has become almost a universal companion for us humans these days — something I see in so many of my patients, and maybe you feel it too. For some, it’s a daily battle; for others, it comes and goes. But no matter the shape it takes, anxiety has a way of dimming the joy of life and holding us back from feeling truly free.
So, without further ado, here are five things about anxiety I tell my patients that perhaps no one told you:
1. Hormones matter.
Low progesterone in the 2nd half of your cycle can trigger or worsen anxiety.
2. Progester’s chill pill.
It’s anti-anxiety, anti-inflammatory, and mood-supporting. Stress lowers progesterone—reducing stress improves progesterone.
3. Balance your blood sugar.
Eat enough. Eat often. Include protein, fat, and carbs. Stable blood sugar = calmer mood.
4. Use your breath as medicine.
One hand on heart, one hand on belly and breathe. Slow, intentional breathing for 2–3 minutes reduces anxiety and boosts focus.
5. Guard your inputs.
What you watch, read, and scroll is as important as what you eat. Choose what calms, not what drains.
Anxiety is not “all in your head.”
Your hormones, blood sugar, and daily habits all play a role.
Progesterone is the hormone no one talks about… but everyone feels when it’s low.
If your levels don’t rise, the 2nd half of your cycle can feel like an emotional rollercoaster — more anxiety, mood swings, restless sleep & just not feeling like yourself.
The good news? You can support progesterone naturally by minimizing unnecessary stress. And the strategies mentioned above are in order to do exactly that. For example, one of my personal favorites is intentional breathing. It’s simple, free and insanely effective for calming anxiety, boosting HRV and regulating your nervous system.
Reminder: these strategies work if you actually do them. Just knowing alone will not get you results.
This topic is near and dear to my heart, to the point where I decided to create a comprehensive online course about it. Body Aligned™ is the step by step process of learning how to heal your anxiety once and for all, by making daily lifestyle changes that deepen your mind-body connection. Without the use of medications, expensive biohacking tools or costly lab work.
I also work with patients who are struggling with anxiety, depression and other mental health issues one on one
What To Do Today… To Detoxify Better!
Aug 18, 2025
We’ve been talking about the harmful role that man-made chemicals and environmental pollutants can play in your health. Whether it’s through the air you breathe, the water you drink, the food you eat, the skincare and cosmetics you apply or the cookware and house cleaning materials you use, over time you could be accumulating these environmental toxins in your body and adding to your toxic burden and therefore stress.
in this article, I want to talk about your body’s natural detox organs and what you can do to improve their function!
You detoxify through your emunctories…
What are your emunctories?
In naturopathic medicine, we refer to the organs that are in charge of removing waste material from your body as your emunctories.
They are the organs through which your body detoxifies.
And they include: your skin, liver, kidneys, lungs, and intestines.
Your lymph nodes which are a part of your lymphatic system also play a role here.
Your lymphatic system is a network of vessels and tissues that help to remove waste, toxins, and other harmful substances from your body.
Think of your lymph nodes as filters, trapping and destroying bacteria, viruses and toxins that are carried in your lymphatic fluid.
The approach to solving the problem of environmental toxin exposure needs to be 2 pronged…
- Minimizing your exposure
- Improving routes of elimination
These two strategies are interconnected: by lowering your exposure you are helping your body to not become overwhelmed and be able to better eliminate toxins.
One of the main reasons why minimizing your exposure is so crucial is because these toxicants are very stubborn, they do not easily get eliminated. Your body has to do work and spend a lot of precious resources (such as vitamins, minerals and energy) to be able to eliminate them.
So how can you support your body's natural detoxification processes?
By adopting a healthy lifestyle!
The health of your detoxification organs is not separate from the health of the rest of your body.
In fact, the health of your detoxification organs depends on your overall health.
If your hydration and nourishment are on point, you're sleeping well, you're moving well and you’re addressing the unnecessary sources of stress in your life then your body is better able to eliminate toxins.
In addition to the factors mentioned above, here are a few other important ways to help your body better eliminate toxins:
Make sure you’re sweating – You can sweat as a result of exercising or saunaing. They’re both great and needed.
And, if you're someone who doesn’t sweat much while working out then it is even more important that you use saunas as a way to sweat. At the same time, please make sure to not overdo it! Sweating has MANY benefits but it can also be depleting. So, listen to your body. More is not always better. And make sure you're hydrating well between your sweat sessions. Hydrate not just with water but also minerals, both before and after your movement and sauna sessions.
Make sure you're pooping – It is critical that you are able to have at least one healthy bowel movement per day on your own and without the use of laxatives (natural or otherwise). You can read more about what it means to have healthy bowel movements and how to (naturally) get there here.
Make sure you’re moving enough – We talked about your lymphatic system playing a role in helping your body detoxify! Did you know that jumping is an excellent way to stimulate lymphatic flow and drainage? Your lymphatic system relies on muscle movement to circulate your lymph, and jumping up and down acts as a pump and helps to move your lymph fluid. This can mean you jumping gently on your tippy toes or on a rebounder for a few minutes a day. If you're not able to jump, just make sure you’re walking enough!
In my work with patients, we formulate a protocol that optimizes their own body’s detox pathways and is suited to their needs. This is how you can help your body naturally detoxify through nutrition and other lifestyle factors without resorting to intense, depleting and even at times harmful detox programs and cleanses.
Fix Your Fatigue, Your Hormones And Your Mood With This Change!
Aug 11, 2025
“The bioaccumulation of environmental toxins in some individuals can lead to a variety of metabolic and systemic dysfunctions, and in some cases outright disease states. Environmental medicine teaches you to take things away that are keeping your body’s natural way of healing itself from doing so.”
— Dr. Walter Crinnion
This is SUCH a juicy topic (I’m talking about adopting a clean and toxin-free way of life), yet one that I think does not get the attention that it deserves.
Over the years, some brands and companies have jumped on the bandwagon of clean living, simply to make money. They pay lip service to the cause without really offering clean products to their consumers.
But I want you to know that businesses and brands that do not prioritize profit above all and actually care about using non-toxic materials do exist!! And as you begin to educate yourself in this arena, you’ll be able to pick them out!
But first in order to be able to minimize your exposure to environmental toxins, you have to understand their sources. In other words, where do these toxicants come from? The air you breathe, the water you drink, the food you eat and the soil that was used to grow that food, the skincare and cosmetics you use, your cookware and house cleaning materials, your new furniture and your new car can all be adding to your body’s toxic burden and therefore stress.
What do I mean by toxic burden?
I’m talking about the accumulation of harmful chemicals, pollutants, and toxicants in your body over time.
Most of us, thankfully, will not have a major toxin exposure in our lifetime like the Chernobyl disaster, but instead we’re exposed to little amounts of toxins on a daily basis and keep accumulating them.
Your body is not just exposed to a SINGLE toxicant from a single source! It is exposed to A LOT of them from MANY different sources, as I mentioned above.
And, these little all day every day exposures MATTER greatly in every single aspect of your health.
Why should you care?
Toxic burden is a form of stress for your body!!
The higher your toxic burden the more stress your body is under.
And, exposure to these toxicants, like any other form of stress will negatively impact your health: it can cause or exacerbate fatigue, autoimmune symptoms, hormonal imbalances, weight issues, skin problems, allergies, asthma, cancers, neurological disorders, mood disorders such as anxiety, depression and more.
Your amazing body has natural processes to eliminate these toxicants and we’ll discuss them. However, when your level of exposure is beyond what your body can handle and eliminate, you’ll run into problems.
Because when your body can’t keep up with processing and eliminating these toxicants, it has to then store them inside your tissues and that’s not good.
NONE of what I share here is to scare you, rather to encourage you to do what you can to improve this facet of your lifestyle, just like all the others, and as a result improve your physical, mental and emotional health.
This is a topic that at first may feel overwhelming, but in my work with patients I break it down for them and start with what gives them the most bang for the buck based on their symptoms, health goals and current lifestyle. So I take a personalized approach. And this helps them to be able to take immediate practical steps, clean up their lifestyle and improve their health.
Stay tuned for part two, where we’ll talk about your body’s natural detox organs and what you can do to improve the function of these organs.
I have dedicated an entire section inside my online course, Body Aligned™, to this topic of reducing your exposure to environmental toxins and improving your own body’s natural detox pathways. I teach you all the pillars of living a toxin-free life! You can’t balance your hormones, fix your energy levels or lose weight without addressing this issue!
The Past 10 Articles At A Glance...
Jul 28, 2025
We’re on article #21 in the Body Aligned™ Collective series! So I wanted to take a moment and go through a brief summary of what we’ve covered in the second half of our time together. Because reminders are always helpful and we all need them and because I’d love to hear your thoughts…
Every article is linked to its full text so if you either missed it or want to re-read it, it’s here for you.
Article 11 - A summary of what we covered in the first half of this series. You can find the article here in case you missed it.
Article 12 - This was all about gratitude, especially how to better practice it. I shared that instead of thinking about being grateful, you can drop into it and feel it in your heart. That’s where the amazing chemistry of the feel good hormones can benefit your health on all levels. When you train yourself to look for things and beings that help you shift into this mindset, you’re in essence always looking for what makes your day and life better and even magical. Practicing gratitude is also about taking action and taking good care of what you already have.
Article 13 - This article was dedicated to Naturopathic Medicine. I shared one of my favorite philosophies of naturopathic medicine with you, which is referred to as The Healing Power of Nature or Vis Medicatrix Naturae. And since your body IS nature… your body CAN heal itself! Again, your body can heal itself AND your job is to create the right environment for it. And Naturopathic Medicine provides you with the roadmap for creating that right environment.
Article 14 - This piece was about the (potential) gut and hormonal downsides of eating too many nuts and seeds. I shared that If you constantly crave nuts and nut butters and can’t get enough of them, you might be DEFICIENT in NUTRIENTS & frankly CALORIES! Yes, nuts and seeds can be good, but they are not for everyone and certainly not in huge quantities. And, not when you’re eating rancid and/or moldy nuts and seeds. And, perhaps not when you’re trying to get your GI health back on track. Excess nut and seed consumption can exacerbate gut inflammation, autoimmune symptoms, weight gain, allergies and fatigue. So, moderation is definitely key in this case! Think of them as condiments and not the main course.
Article 15 - This week we focused on sleep! I shared that If you’re starting from zero with your health or wanting to get back on track, prioritize two things: keeping your blood sugar levels balanced and sleeping. A couple of the lifestyle strategies I talked about to help you sleep better and deeper are… Paying attention to how much coffee you drink and WHEN you drink your last cup. And realizing that alcohol is NOT a friend of your hormones and you need your hormones for sound sleep (amongst other things)! Alcohol is also NOT a friend of your waistline! Although alcohol might help you fall asleep more quickly, it can negatively impact your sleep quality, leading to fragmented and less restful sleep. You can find the rest of the recommendations here.
Article 16 - This piece was all about what it means to be physically and emotionally healthy! I shared that being healthy means having BALANCED vital signs, stable blood sugar levels, a breathing pattern and heart rate that do not indicate you’re in a constant state of stress, a healthy appetite, a healthy libido, a healthy menstrual cycle with regular bleeds, at least one healthy bowel movement per day without needing coffee or laxatives and more. You can use this as a framework and you can keep coming back to it, and every time you can simply pick 1 or at the most 2 things that are the needle-movers for you, and begin to address those. Here’s the entire framework that I shared with you.
Article 17 - This piece was on the conditions to bring about peace. If we want peace we need to start by cultivating it inside ourselves - in a very real and committed way. It starts with us and within us and then moves outwards, not the other way around. We need to remember what we’ve forgotten as a species and that is everything from our bodies, our world and the cosmos operate based on the premise of collaboration and cooperation! We need to remember the sacredness of life, in all of its forms!!
Article 18 - This article was about bone broth and how that may not be the best supplemental source of protein for some of you! Especially if you struggle with chronic gut issues such as bloating as well as other symptoms like headaches, skin issues, anxiety and/or brain fog. A couple of the potential reasons for this are Histamine sensitivity or histamine intolerance (which are *not* one and the same) and impaired digestion (due to low stomach acid or digestive enzymes). For the full discussion on other reasons as well as a better alternative to your bone broth protein powder please read here.
Article 19 - This week’s article focused on the fact that your health symptoms may be the side effect of the medication(s) you’re on! Not all side effects show up the day after you start taking your meds. Meaning, especially for medications that you’re supposed to be on long term, the symptoms can come about insidiously. It could take weeks or months for you to start experiencing and noticing these side effects. And sometimes it’s the increase in the dose of the medication you’ve been taking for a while that can cause problems. Here’s a list of some of the common or some other less talked about symptoms you may be experiencing as a result of your medications. I also shared several good questions to ask your doctor when they’re about to prescribe meds for you.
Article 20 - This week we focused on Polycystic ovary syndrome (PCOS) and other conditions that can mimic PCOS symptoms such as hypothyroidism, non-classical congenital adrenal hyperplasia (NCCAH), hyperprolactinemia, androgen secreting tumors, Cushing’s syndrome and more. During this article, I focused on the potential similarities between PCOS and hypothyroidism and what to look for when trying to distinguish between these conditions. Lastly, it’s worth noting that, if you suspect that you’re dealing with PCOS-type symptoms, it’s important to work with a doctor who is going to properly investigate the root cause(s) of your symptoms and address them holistically.
Is It Really PCOS?
Jul 21, 2025
Polycystic ovary syndrome (PCOS) and hypothyroidism are two common conditions of the hormonal (or endocrine) system that often occur in women in their reproductive years. Because of the overlap and similarities between their symptoms, it’s easy to be misdiagnosed and as a result receive improper or incomplete treatment.
It is also very much possible for both of these conditions to coexist. A study published in the Journal of Clinical Endocrinology and Metabolism found that 34.4% of women with PCOS also had thyroid dysfunction.
However what I’ve been noticing is that often women get diagnosed with PCOS without doctors checking these patient’s thyroid function.
Hypothyroidism and PCOS share several symptoms, including menstrual irregularities, weight gain, and hyperandrogenism or elevated androgen levels (think acne, excess facial and body hair, thinning of scalp hair, infertility and more).
Your thyroid gland plays a crucial role in regulating your metabolism, reproduction, and emotional well-being. And thyroid dysfunction, in this case hypothyroidism, can disrupt these functions, leading to symptoms similar to those experienced by women with PCOS. We now understand that thyroid disorders, even if subclinical, may contribute to the development of PCOS or at the least exacerbate their symptoms.
What can be helpful in distinguishing between these two conditions?
It is not just one lab test, rather a combination of a thorough understanding of your health history and timeline of your symptoms, lab tests and imaging studies.
Just running your TSH is *not* enough to diagnose a thyroid condition or to rule out a potential thyroid dysfunction. TSH (or thyroid stimulating hormone) is a hormone produced by your brain and it’s in charge of communicating to your thyroid gland to produce thyroid hormone. So, in addition to TSH, it’s crucial to run your actual thyroid hormones T3 and T4 (in their free form) as well as a couple of the common antibodies (Thyroid peroxidase and thyroglobulin antibodies). These antibodies can help you rule out a potential autoimmune thyroid disorder such as Hashimoto’s Thyroiditis.
Something else worth keeping in mind is that although the presence of polycystic ovaries on ultrasound is a characteristic feature of PCOS, you do not have to have polycystic ovaries to have PCOS.
Lastly, there are several other conditions, besides hypothyroidism, that can mimic PCOS symptoms such as non-classical congenital adrenal hyperplasia (NCCAH), hyperprolactinemia, androgen secreting tumors, Cushing’s syndrome and more. So if you suspect that you’re dealing with PCOS-type symptoms, it’s important to work with a doctor who is going to properly investigate the root cause(s) of your symptoms and address them holistically.
The Hidden Cause Of Your Health Symptoms!
Jul 07, 2025
Even after years of practicing medicine, I’m still amazed at the fact that most doctors (conventional and otherwise) don’t ever bother asking their patients what medications they’re on – over the counter or prescribed. What’s worse is these doctors then blindly prescribe even more medications to their patients, possibly doing more harm than good. So, today let’s focus on this topic because, for some of you, your medications may be the reason behind your mysterious or seemingly random symptoms.
I repeat…your health symptoms may be the side effect of the medication(s) you’re on!
Not all side effects show up the day after you start taking your meds. Meaning, especially for medications that you’re supposed to be on long term, the symptoms can come about insidiously. It could take weeks or months for you to start experiencing and noticing these side effects.
And sometimes it’s the increase in the dose of the medication you’ve been taking for a while that can cause problems.
Now you may be familiar with a couple of these side effects that are more common such as weight gain and gut irritation but I also want to shed light on some other less talked about symptoms.
By the way, medications that cause gut issues (mainly acid reflux) are unfortunately paired with a PPI, which is an awful medication that we can get into in another article.
Here is a non-exhaustive list of medication side effects
- excessive and abnormal sweating
- excessive and frequent urination
- changes in your appetite
- tremor or feeling shaky
- skin sensitivities and irritation
- loss of libido or sex drive
- ringing in your ears
- blood sugar dysregulation
- blood pressure dysregulation
- gut microbiome imbalances
- liver issues
- nutritional deficiencies
- brain fog
- and more…
And why is knowing this important?
Because you may be experiencing one or more of these symptoms and not know why. And, more often than not, when you share this with your doctor instead of getting to the bottom of why you're experiencing these symptoms, they’ll just put you on more meds to treat these “new symptoms”. And these will in turn give you other side-effects and the vicious cycle continues.
And yes, your doctor is responsible for educating you about all the potential side effects of the medications that they prescribe to you (including the rare ones) but they don’t! They don’t even give you the tools to be able to educate yourself!! Meaning they do *not* practice informed consent. And, to top that off, in most cases you, the patient, are placed on these medications indefinitely, with no expiration date in sight.
So, does this mean that you’re powerless and a victim? Absolutely not!
One of the many things that you can do is to learn to advocate for yourself and ask important questions and pair that with your own research.
Some good questions to ask your doctor when they’re about to prescribe meds for you are:
- Why am I being put on this medication?
- Is there anything that we/I can do through diet and lifestyle changes to help my situation before resorting to taking this medication?
- For how long am I supposed to take this medication?
- Does this medication cause dependency?
- What is the plan for coming off of this medication?
- What are we doing in the interim to make sure that I can successfully come off this medication and stay off of it?
All of this requires that you work with a doctor who is just as eager as you to understand and address the root cause of your health problems. And a doctor who respects and encourages your sense of agency over your health and your body!
Bone Broth Protein Powder... Gut Friendly Or Not So Much?
Jun 30, 2025
One of the intentions behind these articles is to occasionally bust some myths and this week we’re going to do just that. With bone broth being marketed as THE magic bullet solving all of our health and beauty problems, I’m going to burst that bubble just a little and bring us back down to earth.
Don’t get me wrong, bone broth can absolutely be healing. It’s nutrient-dense and has amazing gut healing properties. But as with most things in life, context matters and balance is key…
Today, I want to focus on bone broth protein powder specifically because I see so many of my patients taking it as a supplemental form of protein. Many of these same patients also struggle with chronic gut issues such as bloating as well as other symptoms like headaches, skin issues, anxiety and/or brain fog.
Now, you may say that this sounds like me, but my GI symptoms were going on even before taking the bone broth-based protein. And that is very well possible, but something to keep in mind is that even though your gut issues may have not started because of the protein powder, they could be exacerbated by it.
So let’s discuss some of the potential reasons for this…
Histamine sensitivity or histamine intolerance
Bone broth is high in histamine (especially slow cooked bone both) and high levels of histamine can cause bloating due to increasing gut permeability (leaky gut) and triggering inflammatory responses (gut inflammation).
Please note that histamine intolerance and histamine sensitivity are not quite the same.
Histamine intolerance refers to a metabolic imbalance where the body can’t break down histamine efficiently, usually due to low levels or impaired activity of, mainly, an enzyme called DAO (diamine oxidase).
Histamine sensitivity is a reactive or heightened response to histamine, even if histamine breakdown pathways are functioning. Think of this as more of your immune or nervous system being on edge.
Impaired digestion
Bone broth contains one of the highest sources of gelatin and gelatin can be hard to digest, especially if you have low stomach acid or digestive enzymes.
This undigested protein can ferment in the gut causing or exacerbating gas and bloating.
There is also a histamine connection here. High histamine levels may further impair secretion of stomach acid and pancreatic enzymes which again can lead to or exacerbate gas and bloating.
Too much glycine
Bone broth is also a rich source of glycine which is an amazing amino acid and neurotransmitter known for its calming effects. Glycine also supports collagen production. However, what we’re understanding is that glycine can have a biphasic or paradoxical effect where too much of it in some individuals can lead to excitatory symptoms such as loose bowels, bloating and GI discomfort.
Again please note that some of these factors can become problematic when we’re consuming large amounts of these nutrients such as found in powders or concentrates, on a daily basis.
So what is a better alternative?? Of course I much rather you eat actual food! I’m talking about red meat from a clean grassfed source. But if you’re looking to supplement what you’re already eating, grassfed beef protein powder can be a great option. Please be aware of artificial flavorings and sweeteners. You can always purchase a clean unflavored product and make it delicious by adding organic berries, cacao nibs, etc.
As always, my goal here is NOT to create fear or to demonize a nutrient-rich food like bone broth. But more so to educate you and encourage you to find your balance with these foods.
Peace Talks
Jun 23, 2025
If we want peace we need to start by cultivating it inside ourselves - in a very real and committed way.
It starts with us and within us, and then moves outwards not the other way around!
As within so without…
We need to remember what we’ve forgotten as a species and that is everything from our bodies, our world and the cosmos operate based on the premise of collaboration and cooperation!
We need to remember the sacredness of life, in all of its forms!!
Here’s a piece by Alice Walker from her beautiful book called Why War Is Never A Good Idea as a great reminder…
Though war is old
It has not
Become wise.
Though war has eyes
Of its own
And can see oil and gas
And mahogany trees
And every shining thing
Under the earth
When it comes
To nursing mothers It is blind;
Milk, especially
Human,
It cannot see.
One of the things that I’ve been doing from the start of all of this is to have a disciplined practice where I quiet down the external noise and allow myself to visualize and feel peace in a way that is REAL and meaningful for me. So real that I can see it clearly and feel it deeply in me. That’s how I’ve been praying.
This practice is powerful because:
One, it’s been scientifically proven (and can be measured) that we ARE connected, to each other and to the earth, so the energy that we cultivate and carry most certainly impacts the world around us and the events that occur.
Two, this practice will help us speak and act from a place of groundedness and clarity.
There is a lot going on for us as a global family and if we are to get out of this madness unscathed it is incumbent upon us to stay awake and aware! And an empowering and grounding practice such as this can certainly help us be able to see through the fog.
So I want to invite you to join me in praying for peace by creating and cultivating peace inside yourselves and then sending that energy outwards to the rest of the world.
Engaging in this practice is not to replace what we do in the outside world but in addition to it.
This is OUR opportunity to *not* stand behind senseless loss of life anywhere!!
Let’s end with Sa'adi beautiful words:
Human beings are members of a whole,
In creation of one essence and soul.
If one member is afflicted with pain,
Other members uneasy will remain.
If you've no sympathy for human pain,
The name of human you cannot retain!
Are You Actually Healthy?? How To Measure It!
Jun 16, 2025
What does being healthy mean to you?
Hopefully you don’t think that health is merely the absence of disease! Or some vague concept that can’t really be understood, felt or measured.
So let’s discuss what it means to be truly healthy – physically and emotionally.
Being healthy means…
Having healthy and BALANCED vital signs!
This means, for example, a blood pressure that is not too low or too high.
I’m going to open a parenthesis here, because I know most of you have heard that having high blood pressure can be bad and there’s no arguing that. But rarely does anyone talk about the problem with having low blood pressure. In fact, most of my patients with extremely low blood pressures were congratulated by their past doctors. So, what’s the problem with having chronic low blood pressure? Think about it, if there’s not enough pressure at the level of your arm, how is there supposed to be enough pressure to carry blood to your brain? Your blood has to travel against gravity and pass through smaller and smaller vessels as it goes towards the brain, and you need enough pressure to make that happen. So, just because high blood pressure is bad, that doesn't mean that low blood pressure is good or the lower the better. What you want is balanced blood pressure. Over time, low blood pressure can lead to brain fog, weakness, sleepiness, blurry vision, lightheadedness and dizziness, especially upon sudden movements such as sitting up from a laid down position or standing from a seated position.
And then there is stable blood sugar levels – please note that by stable I don’t mean fixed or low blood sugar levels.
A breathing pattern and heart rate that do not indicate you’re in a constant state of stress.
A healthy appetite – remember less is NOT necessarily better.
A healthy libido.
A healthy menstrual cycle with regular bleeds (for those of us who menstruate).
At least one healthy bowel movement per day without needing coffee or laxatives (natural or otherwise).
Optimal energy levels – this means being able to get through your daily responsibilities and still having some energy left in your tank. So that you're not just doing the bare minimum and you have enough energy to also invest in the things that bring you joy.
Being able to unwind and sleep well without having to turn to alcohol or downers (i.e. the plethora of sleep aids out there).
Being able to wake up and have the energy to function without having to resort to cup after cup of coffee or other stimulants.
Having adequate muscle mass on your body.
Having cognitive stamina and brain power.
Having a calm and clear mind.
Being able to move your body without being in pain.
Being resilient – meaning being able to handle life and the stressors that come along without feeling like you’re constantly on the verge of having a nervous breakdown.
Being able to laugh and to NOT take yourself too seriously all of the time.
Learning healthy coping strategies to deal with stress that don’t involve distracting, numbing, running from and self-destruction.
Having a healthy relationship with yourself.
Having deep meaningful connections with other humans and a connection to nature.
Having a sense of purpose and an overall healthy outlook on life.
Feeling connected to your body, BEING in your body. This should be at the top of all of our lists.
Before you think to yourself that this is way too much and begin to feel overwhelmed, remember that the goal here is not to achieve all of this overnight. You can simply pick 1 or at the most 2 things that really speak to you, the ones that are the needle-movers for you, and begin to address those. And because your body operates as a whole, as you work on one facet of your health, other facets will also start to improve without the need for you to micromanage them!
And you can keep coming back to this framework to see which areas of your health still need some extra love and attention.
Four Steps To Fall And Stay Asleep!
Jun 09, 2025
If you’re starting from zero with your health or wanting to get back on track, prioritize two things:
Simplifying things this way can help you avoid confusion and overwhelm and get you to focus on things that’ll give you the most bang for your buck.
We’ll discuss blood sugar regulation in future articles but today I want to focus on sleep! By the way these two are connected and they directly impact one another. Meaning if your blood sugar levels are balanced throughout the day then you have a better chance of sleeping well and deep through the night AND sleeping well helps with regulating your blood sugar AND cravings throughout the day.
And now onto sleep…
There’s a reason why sleep deprivation is a form of torture!
There isn’t a system or function in your body not impacted by good sleep or lack thereof. Of course nutrition, movement, hydration and all the rest of lifestyle pillars matter but sleep REALLY REALLY matters.
And here’s the good news… once you begin to prioritize your sleep then many other aspects of your health will also fall into place.
Here are a few lifestyle strategies you can use today to help you sleep better and deeper!
Pay attention to how much coffee you drink and WHEN you drink your last cup. For some of you 11am should be your cut off, and your intense mid-afternoon energy crash is not because of caffeine deficiency. In fact it may be related to a dip in your blood sugar levels. So, having one or more espresso shots at 4pm is not a good solution!
And then there is alcohol… Alcohol, especially excessive consumption of it, acts as a source of stress for your body and I'm a BIG fan of getting rid of all the unnecessary sources of stress, including this one!
Alcohol is NOT a friend of your hormones and you need your hormones for sound sleep (amongst other things)! Alcohol is also NOT a friend of your waistline!
Although alcohol might help you fall asleep more quickly, it can negatively impact your sleep quality, leading to fragmented and less restful sleep.
But instead of taking my word for it, experiment and see for yourself! See how your sleep is affected after a period of no alcohol consumption.
Have a sleep ritual, do NOT expect to just go to bed and fall asleep! Our bodies are not light switches that we can just turn off. One of THE best things you can do is to set aside a few minutes (I’m talking 2 to 5 minutes) before sleep and breathe. Breathing slowly and intentionally.
Morning light exposure… As soon as you wake up in the morning, get out there and get sunlight into your eyes.
Natural sunlight exposure will increase your production of serotonin which is a hormone that helps to regulate your sleep-wake cycle (i.e. your circadian rhythm).
Serotonin is also a precursor to melatonin -- which is your sleep hormone.
All you need is 10 mins. If you can do more, even better. And if not then even 5 minutes is better than nothing. You can just sit outside your home for a few minutes while you’re sipping on your warm morning beverage or go for a walk to also get some movement in.
EVERYTHING about your health will improve once you begin to sleep better!!
Overeating This Food Group And Worsening Your Gut Problems??
Jun 02, 2025
So many people eat nuts and seeds like they’re going out of style, I have patients tell me they go through half a jar of a nut butter in one sitting?!!
If this is you too, then ask yourself… Why do I have such a strong craving for nuts, seeds and their butters?
If you constantly crave nuts and nut butters and can’t get enough of them, you might be DEFICIENT in NUTRIENTS & frankly CALORIES!
You might have been told that nuts and seeds are good for you, and some of you took that as: nuts and seeds are good for me therefore I can make a meal out of them. ☺️
If you’re not getting your macro and micronutrient needs met from other foods, then of course you’ll turn to these fatty nut butters to calm your cravings and to feel satiated.
As opposed to getting your nutrient needs met through a variety of sources, you’re limiting yourself to one group of foods that may not even be sitting well with you to begin with!
Yes, nuts and seeds can be good, but they are not for everyone and certainly not in huge quantities. And, not when you’re eating rancid and/or moldy nuts and seeds. And, perhaps not when you’re trying to get your GI health back on track.
Consuming too many nuts, seeds and their butters can lead to constipation or at the least slow down your gut motility which impacts your body’s natural ability to detoxify.
Nuts and seeds can also be allergenic and estrogenic – neither of which are really desirable outcomes.
The quality of the nuts and seeds you purchase matter. Depending on when they were harvested, how long they sat and under what conditions before landing in your hands they might already be rancid and/or contaminated with mold toxins.
When I say rancid, I’m referring to the oil content of these foods, and how do you know? By their color, texture and smell. I would say the most obvious indicator is their smell. They smell unpleasant and just off. And with texture, rancid nuts are softer and not as crunchy. And, their taste is a bit on the sour and bitter side.
Excess nut and seed consumption can exacerbate gut inflammation, autoimmune symptoms, weight gain, allergies and fatigue.
So, moderation is definitely key in this case! Think of them as condiments and not the main course.
As always, my goal here is NOT to create fear or to demonize nuts and seeds.
But more so to educate you and encourage you to find your balance with these foods. And, MOST importantly to help you better understand your body and what it’s trying to communicate to you.
There is ENOUGH nutritious foods and good fats out there that you don’t need to be getting all of your calorie needs from nuts and nut butters.
And, if you’re someone who is heavily consuming nuts, perhaps give yourself a break and see how you feel off of them…
Naturopathic Medicine… A Powerful And Effective Healing System!
May 26, 2025
Today I want to talk about Naturopathic Medicine! This medicine and its philosophy has become such a staple in my life that I often forget that most people still haven’t even heard of Naturopathic Medicine, let alone know what it is and what it is not. So today’s message is dedicated to this beautiful medicine!
Naturopathic Medicine is a powerful blend of science-based/evidence-based and nature-based medicine. We all know that some of our best, most reliable and proven understandings of ourselves and how we can heal, that have withstood the test of time, have come from observing nature!
And that brings me to one of my most favorite philosophies of naturopathic medicine, which is referred to as The Healing Power of Nature or Vis Medicatrix Naturae. The healing power of nature is the inherent self-organizing and healing process of living systems which establishes, maintains and restores health.
Naturopathic medicine recognizes this healing process to be ordered and intelligent.
And, of course your body IS nature…
So, your body CAN heal itself!
This is not a trivial fact so let me reiterate it… your body can heal itself!
You may be wondering…if my body can heal itself then do I really need to do anything for my health?
Yes, your body can heal itself AND your job is to create the right environment for it.
And Naturopathic Medicine provides you with the roadmap for creating that right environment.
So, Naturopathic Medicine is not random “natural medicine”, it’s not shooting in the dark and hoping for good results and it’s not just replacing your medications with a bunch of supplements.
Naturopathic medicine is not paying lip service to holistic medicine, Naturopathic Medicine IS Wholistic medicine.
Skilled Naturopathic Doctors combine art and science, they practice heart-centered medicine and precision medicine. They listen to YOUR story (your entire story), they look at objective data such as physical exams, comprehensive labs and imaging and they use all of this information to investigate the root cause(s) of your health issues. And then they will design a treatment plan that is personalized to you and your needs!
Instead of just band-aiding your symptoms, Naturopathic Doctors use a systematic approach to improve every aspect of your health: physically, mentally and emotionally.
Naturopathic Medicine is effective, especially when it comes to chronic diseases of all kinds, because it helps to bring balance back to your body (nutritionally, hormonally and emotionally) using the least invasive yet most powerful method possible. Naturopathic Medicine works because it reignites your body’s ability to heal itself through using your lifestyle and your day-to-day choices.
Naturopathic Medicine teaches you a beautiful and powerful way of life so that you can transform your health on all levels!
Practicing Gratitude… In A Way That Yields Results!
May 19, 2025
We all know the difference between living with gratitude vs. going through our days complaining a lot, being solely focused on the negative and always seeing our glass half empty.
The former accompanies internal peace and the latter breeds internal chaos and a deep sense of dissatisfaction, bitterness and resentment.
By cultivating a sense of gratitude you’re enhancing your quality of life.
Being grateful in life will help you in your relationship with yourself as well as with others. We're all attracted to people who are genuinely grateful and peaceful, inside and out.
But what I wanted to focus on here is how to better practice gratitude!
I don’t think practicing gratitude out of a sense of guilt is the best way to go about doing things! We can do much better than just be grateful because there are people all over this world who are doing way worse than us.
Practicing gratitude doesn’t have to be a chore or yet another item on your to-do list.
Practicing gratitude is not about mindlessly listing 3-5 things and having it over time become a meaningless and repetitive cognitive task.
Gratitude is something that you allow yourself to genuinely feel.
Here are a few scenarios that can help generate a real sense of gratitude in you.
Seeing a little one on the street who happens to smile at you.
Catching the sunset and the gorgeous tapestry of colors that absolutely blows your mind.
Contemplating about this beautiful and complex body that you inhabit and the countless functions that it conducts on a moment to moment basis without you having to do anything or even thinking about it.
Going outside first thing in the morning and enjoying the gentle sunlight bathing your face and warming up your body.
These examples and many more like them help shift your state from ordinary to feeling truly and deeply grateful.
Don’t think about being grateful, drop into it and feel it in your heart.
That’s where the amazing chemistry of the feel good hormones can benefit your health on all levels.
When you train yourself to look for things and beings that help you shift into this mindset, you’re in essence always looking for what makes your day and life better and even magical.
You’re looking for beauty. Simple moments that make a difference in your day and this is how you begin to see your life as a glass half full, in a very real way and not just by repeating empty positive words.
And here’s even a more important concept when it comes to gratitude that most people forget!
Practicing gratitude is also about taking action and taking good care of what you already have. This is about going a step beyond feeling and giving thanks and cultivating gratitude by taking action. For instance, the way to truly practice gratitude for your health is to take amazing care of your body and psyche on a day-to-day basis.
The Past 10 Articles At A Glance
May 12, 2025
I wanted to take a moment and go through a brief summary of what we’ve covered in the past 10 articles of Body Aligned™ Collective – for more than one reason. One, because reminders are always helpful and we all need them and two because I’d love to hear your thoughts…
Every article is linked to its full text so if you either missed it or want to re-read it, it’s here for you.
Article 1 - We talked about how to get started on things that are needle movers in your life and not procrastinate. So, if you’re someone who’s always looking for the perfect time… then start now regardless of how busy you are. If you’re someone who’s always looking for inspiration and motivation… Remind yourself that feelings change, so you don’t have to continually identify with them or act according to them. Act according to your plan and not your mood!
Article 2 - I shared with you a powerful sentence I read from a book called Habibi. The book chronicles the story of a girl who’s forced to grow up way too fast and a boy that she decides to adopt on a whim just to spare his life. One of the main themes of this book is the power that words, YOUR words, carry. And how important it is to be intentional about your speech – internal and external. And that powerful sentence is “They say every slave - more than freedom - wants a slave of their own… ”
Article 3 - I discussed why I’m not a big fan of pink Himalayan salt. Because that pink color comes from iron oxide and too much iron oxide is not a good thing! Iron is one of those minerals that you do not want too much or too little of. Excess iron is an added source of stress for your body. Oxidative stress! And, oxidative stress is a form of physiological stress that can lead to premature aging and hormonal imbalance among other things. Another issue with pink Himalayan salt is its potential contamination with heavy metals.
Article 4 - We dove into the importance of having regular and healthy bowel movements for proper natural detoxification, hormonal balance and healthy skin amongst other things. I defined regular healthy bowel movements as at least one complete bowel movement per day without straining and without the aid of coffee or laxatives (natural or over the counter). Yes, I'm not a fan of natural or herbal laxatives. Instead you can use simple, low cost and practical solutions to help regulate your bowels such as adequate hydration, abdominal rubs and nervous system relaxation. I explain each of these and give you more pointers in the full text.
Article 5 - This piece was inspired based on my conversation with a friend about the difference between acceptance and assent when it comes to dealing with life! In assent, there is surrender. There is compliance and a renunciation of our egoic positions. We speak of assent rather than acceptance because in acceptance, there is still too much of the self trying to take control. It is not the same to say “I accept” as it is to assent. In acceptance, the self is the protagonist, claiming the decision to include or exclude. In surrender, reality is the main actor. I also shared a few maxims that can help lighten our emotional load and move us towards shedding some internal weight!
Article 6 - This was all about a morning ritual that can help boost your energy, keep your hormones balanced, deeply hydrate your body, AND… give you clear beautiful skin! As opposed to starting your morning doing what most people do which is to further dehydrate themselves by drinking a big cup of coffee. Coffee first thing in the morning, on an empty stomach, can lead to a big cortisol response, cause you to feel on edge all day and can be dehydrating. Instead start your morning with an Adrenal Cocktail! This concoction is meant to support your adrenal glands by replenishing them with what they need in order to do their job. And when your adrenal glands are HAPPY, the rest of your hormonal system is happy! For the recipe and more please refer to the full text.
Article 7 - I shared that when it comes to your health, the order of operations matters! And in my experience, the best place to start is with your physical health first. To improve your health and deeply heal, you need to first develop the energy and the bandwidth for it. Most of us are way too nutritionally deficient, inflamed, fatigued and hormonally, metabolically and otherwise imbalanced to have the capacity to dig deep and address some of the non-physical components of our health problems! So start by replenishing and keep in mind that cultivating well being and true healing will happen in layers and over time. Your body needs time to assimilate and adapt to the changes.
Article 8 - I shared that every day I get a daily reminder on my phone, through Sam Harris’s Waking Up App, called “Take A Moment?”. This daily notification contains a sentence or a very small paragraph with the goal of getting you to become present, more self-aware and remember what truly matters in life. Here’s an example: “Most of life is a struggle to make things better. Truly accepting the way things are in this moment is the foundation of psychological wellbeing.”
Article 9 - We began discussing autoimmune disorders and how by developing a deeper and more holistic understanding of them and more importantly our bodies, we can have a better and more effective approach to addressing these conditions. I also shared that your immune system, your nervous system and your hormonal system are all directly connected. And knowing this has therapeutic value!
Article 10 - This piece was dedicated to stress - because stress (negatively) impacts all 3 of these systems and is a big trigger for autoimmune diseases. So if you address stress, you’re helping EVERY system in your body, including your immune system. We also talked about how most people are familiar with psychological forms of stress, but then there’s also physiological forms of stress. And I gave you a list of examples of physiological stress such as lack of exposure to natural light (and constant exposure to artificial light), blood sugar imbalance (i.e. blood sugar levels that are too high or too low), eating processed and inflammatory foods and more. Pick an area that is easiest for you and begin implementing positive changes and then expand from there!
Now it’s your turn… let me know what you found helpful, what you want to learn more about and how can I make this even better for you??
Healing Autoimmune Disease By Eliminating Hidden Sources Of Stress
Apr 28, 2025
In the previous article we talked about autoimmune disorders, and I shared that regardless of what organ or body system is being targeted, the common thread between these different autoimmune diseases is that your immune system is confusing your own cells and tissues for foreign invaders that need to be destroyed. I also shared that your immune system, your nervous system and your hormonal system are all directly connected. So, when it comes to treating these disorders it’s not only good but VITAL to keep these pointers in mind.
Today’s article is dedicated to stress - because stress (negatively) impacts all 3 of these systems and is a big trigger for autoimmune diseases. So if you address stress, you’re helping EVERY system in your body, including your immune system. And I bet that this is not news to you. We all know that stress is “bad” for us. In fact, most of us are probably tired of hearing doctors and health gurus telling us (very vaguely) that we simply need to reduce our stress. So, I’m not going to do that.
Instead I’m going to give you concrete examples of different types of stressors that you may not even be aware of AND you can actually do something about!
Most people consider stress as traffic on their route to work, a bad co-worker or boss, an argument with their partner, an unruly teenage child and of course financial stress. And yes all of these are sources of stress. But let’s broaden our definition of stress even more.
You’re all familiar with psychological forms of stress as just stated, but then there’s also physiological forms of stress.
And, here are some examples of physiological sources of stress:
- Lack of exposure to natural light (and constant exposure to artificial light)
- Blood sugar imbalance (i.e. blood sugar levels that are too high or too low)
- Regular consumption of foods that you’re allergic or sensitive to
- Eating processed and inflammatory foods
- Nutritional deficiencies (vitamins, minerals, amino acids, fatty acids)
- Excessive consumption of alcohol
- Chronic sleep deprivation
- Sedentary lifestyle
- Exposure to environmental toxins (bad quality air, bad water, pesticide-laden food, toxic skincare and cosmetics, and mold exposure)
My intention behind giving you this list is not to overwhelm you, rather I want to help familiarize you with these hidden sources of stress in your life that are directly and negatively impacting your health so that you can work on reducing and/or eliminating them!
What to do now? Is the solution to start stressing about all of these potential sources of stress in your life? ABSOLUTELY NOT!
The antidote to anxiety is taking action, no matter how small…
Pick an area that is easiest for you and begin implementing positive changes. Work on it until it’s no longer a source of stress. Then make the change become a part of your lifestyle before moving to the next category.
For example, if you barely get any sunlight exposure, dedicate 5-10 minutes first thing in the morning upon waking up to being outside and exposing your eyes and skin to natural sunlight. Do the same thing in the afternoon close to when the sun is setting. And make this a part of your daily routine. This will not only help improve your physical health but also your mental and emotional health!
If you’re wondering where to start, start with the lowest hanging fruit – with the thing that is the easiest and you have no excuse for not doing it. And if you’re still stuck, start with sleep!! Because without proper sleep, it’ll be hard to make headway in most areas of your health. For some of you though, in order to get better sleep you may have to address other things such as drinking too much alcohol, blood sugar imbalances or not exercising.
This is how you go beyond just treating a disease and improve every aspect of your health!
A Different Approach To Addressing Autoimmune Diseases!
Apr 21, 2025
More often than not we only learn about autoimmune disorders when either us or a loved one is diagnosed with them. We receive the diagnosis (Hashimoto’s Thyroiditis, Grave’s disease, Lupus, Rheumatoid Arthritis, etc.) and then we and our doctors get hyperfocused on that particular disease and the organ that it targets. Conventionally, these are all treated as very different diseases. And although that is to some extent true, meaning they do target different organs and organ systems (such as thyroid, kidneys, skin, and joints) they have more in common than not.
But let’s start from the top - what is an autoimmune disease? Simply put, it’s a condition where your immune system mistakes your body’s (healthy) cells and tissues for foreign invaders that need to be destroyed. So, in essence an autoimmune disease is a self-destructive process!
And as you see… regardless of what organ and/or system is being targeted, the common thread here is that your immune system is confused. So, when it comes to treatment of these disorders it’s not only good but VITAL to keep this big picture in mind. Because as we see in many cases, someone with one autoimmune disorder (if left unaddressed) can go on to develop several autoimmunities.
So with this overarching theme in mind, let’s talk about a couple of systems that directly impact your immune system’s function. In essence, your whole body is connected, but to avoid being vague here let’s talk about concrete examples. Your immune system, your nervous system and your hormonal system are all directly connected. And the connections between each of these systems are bidirectional. Meaning, the health of your nervous system impacts your immune system and vice-versa.
And knowing this has therapeutic value! Because it tells us that in order to modulate the activity of your immune system (i.e. heal your autoimmune disease) we should also look into the health of your nervous system AND hormones. In other words, if you work on regulating your nervous system and balancing your hormones, you have a MUCH better chance at also re-establishing the health of your immune system.
This is an example of an integrative and holistic approach to health. This is how you’ll not only address the autoimmune condition, but also go way beyond the diagnosis and focus on cultivating lasting physical and emotional wellbeing.
We’ll continue this conversation…
Daily Reminders... Take A Moment?
Apr 14, 2025
Every day I get a daily reminder on my phone, through Sam Harris’s Waking Up App, called “Take A Moment?”. This daily notification contains a sentence or a very small paragraph with the goal of getting you to become present, remember what truly matters in life and (one of Sam’s favorites) remind you that all of this is impermanent: the good, the bad and life itself!
So, today I want to share a few of these with you, as food for thought for your Sunday and hopefully the week to come!
“Something not worth doing isn’t worth doing well. Notice those times when you’re poised to commit significant resources of time or attention to something, and take an extra moment to consider whether this thing is really worth doing.”
“Most of life is a struggle to make things better. Truly accepting the way things are in this moment is the foundation of psychological wellbeing.”
“Everything that has the nature to arise will also pass away.”
“Tame your mind. Benefit others. Steadily lessen negative emotions. Cultivate non-attachment. In doing so, find peace.”
I hope that one or more of these speak to you and help nudge you towards becoming more present and more aware.
Order Of Operations Matter
Apr 07, 2025
When it comes to your health, the order of operations matters!
And in my experience, the best place to start is with your physical health first.
To improve your health and deeply heal, you need to first develop the energy and the bandwidth for it.
When working with patients, I’m well aware that normally the issue or issues go way beyond just the physical, but I will often start there.
Why?
Because most of us are way too nutritionally deficient, inflamed, fatigued and hormonally, metabolically and otherwise imbalanced to have the capacity to dig deep and address some of the non-physical components of our health problems!
It’s very difficult to do deep inner work or make a radical shift in your life such as leaving a job or a relationship that is no longer serving you – when your body is depleted and you’re exhausted. So, even if your goal is to improve your emotional health and address your depression, anxiety, etc, since all of these also have underlying causes that are physiological, starting there can be extremely valuable.
And keep in mind that cultivating well being and true healing will happen in layers and over time. Your body needs time to assimilate and adapt to the changes.
What do I mean by starting with the physical first?
I’m talking about your lifestyle – all of those little daily choices you make about what water you drink, what food you put into your mouth and from what source, when you go to bed, how much your move your body, what thoughts and emotions you welcome in your head, whose company you keep, how slow or fast you move through life, how you respond to your external world (and stresses) and so much more.
These are your carrying water and chopping wood daily tasks.
So, start exercising your power of choice and choose better!
Consider these as your non-negotiables – the factors that when stacked together can absolutely transform your health.
The way you live, your daily choices, can make or break your physical AND emotional health.
Learning to
- hydrate and re-mineralize your body
- nourish yourself properly
- sleep soundly
- move well and without pain
- minimize your exposure to environmental toxins
- build resiliency and better manage stress
… can *not* be an afterthought or maybe a good thing to do sometimes when you feel like it.
There is tremendous power in taking back control of your health (and life) through making better daily choices. These changes are a MUST if you wish to truly and deeply transform your health once and for all.
And this is what we’ll do together inside Body Aligned™… in addition to healing your gut, boosting your metabolism and restoring your hormones.
Body Aligned™ is an online program that teaches the step by step process of learning how to heal your anxiety once and for all, by making daily lifestyle changes that deepen your mind-body connection. Without the use of medications, expensive biohacking tools or costly lab work.
Body Aligned™ is a culmination of years of working with patients and distilling down the most effective lifestyle strategies that are going to help you drastically move the needle towards establishing physical and emotional health.
Here are what a few of Body Aligned™ students have to say about their experience:
My mood, my energy, my gut, my skin and so much more have improved. My whole sense of self has improved. You’re brilliant, thank you for creating such a comprehensive resource for us. We need more people connected to their bodies. Xx K.E.
You say that this course is to help heal our anxiety but I want to tell you that it does that and so much more. For years I’ve had the worst periods, in fact I hated my period. I would spend the entire month either anticipating the hell I was going to experience or actually experiencing it. Intense cramps, heavy clots, mood swings, worsened anxiety, insomnia, low energy, and out of control cravings were just some of the things I would have to deal with. But NOT ANYMORE!!! So, thank you thank you and thank you from the bottom of my heart ❤️ You know the crazy part? I started experiencing improvements even before I got to the hormone module. That was just icing on the cake. This makes me tear up to say but I got my period 2 nights ago and I put a hand on my womb area and just felt so grateful for all of it. So grateful for my body. S.A.
I don’t usually write testimonials, but I feel compelled to share my experience with your course because it has truly changed my life. For years, I struggled with anxiety that seemed to control every aspect of my life. I tried different therapies, medications, and coping strategies, but nothing ever seemed to help for long. The course opened my eyes to how interconnected our physical and mental health are. I realized that the food I was eating, the relationships I was in, and even my daily exercise routine were all playing a role in my anxiety. Your holistic approach made me realize that to heal my mind, I needed to start by taking care of my body. I honestly feel like a new person. My anxiety doesn’t run my life anymore, and I’m more present and engaged with everything and everyone around me. Your course didn’t just help me manage my anxiety—it gave me the tools to overcome it. I’m so incredibly thankful to you for giving me my life back. A. H.
Adrenal Cocktail… The Way To Start Your Day!
Mar 31, 2025
Let’s talk about a morning ritual that can help boost your energy, keep your hormones balanced, deeply hydrate your body, AND… give you clear beautiful skin!
And that, ladies and gentlemen, involves starting your morning with an Adrenal Cocktail instead of coffee!!
This concoction is meant to support your adrenal glands by replenishing them with what they need in order to do their job. Your adrenal glands are two small glands that sit right on top of your kidneys.
And when your adrenal glands are HAPPY, the rest of your hormonal system is happy!
Remember your hormonal system works as a whole. And the different glands constantly talk to one another. This is why your thyroid and sex hormones are directly impacted by the health of your adrenals.
Your adrenal glands are also in charge of your STRESS RESPONSE!
In fact it is your adrenal glands that produce cortisol (amongst other hormones).
And coffee first thing in the morning, on an empty stomach, can lead to a big cortisol response, cause you to feel on the edge all day and can be dehydrating. So, all and all not so good!
But before you get all upset, hear me out… you can still enjoy your coffee but with or after your first meal and *not* on an empty stomach.
You may be thinking: well.. I’ve been starting my morning with coffee forever and it doesn’t negatively impact me.
That may be true, but when you work with enough patients you realize that often what most people deem as normal is in fact not normal. It’s just that they’ve become desensitized to their own body’s signals.
All of those symptoms that you thought you just had to get used to, such as having heart palpitations, racing thoughts, feeling shaky, jittery, ungrounded, unable to focus, restless, anxious and not hungry yet very depleted are not normal or things to get used to. These are all stress responses!!
And now think about the fact that you’re subjecting your body and mind to this form of self-imposed stress every day – the minute you open your eyes.
But here’s the thing, you can have your cake and eat it too, meaning for those of you who are coffee fanatics, hydrate and replenish your body first and then reach out for coffee.
The goal with the Adrenal Cocktail is to provide your body with nutrients and minerals such as:
- Potassium
- Sodium
- Vitamin C
- Glucose
- Other trace minerals (via a good quality salt)
This is how hydration and food can also be your MEDICINE!!
I start every single morning with
- 12-16 oz warm water
- Heaping tsp of a wholefoods-based vitamin C powder (Acerola berry &/or Camu Camu berry powder)
- ½ lemon or lime juice (freshly squeezed)
- Several drops of liquid magnesium bicarbonate
- A dash of good quality salt
Please note that nothing about the “recipe” I just shared with you is set in stone! Play with the ingredients and the amounts. Make it so that you enjoy the taste. It shouldn’t be torturous for you to drink this!
OK, it’s your turn now! You know what the ultimate goal is – to supply your body with the nutrients mentioned above and hydrate it upon waking up – so get creative and make the recipe YOURS!
Try this for a week and see how you feel! And please be sure to let me know.
Once you do this for a little while, there’s no going back to turning yourself into a dried prune with a cup of coffee first thing in the morning.
A word on glucose…
You can add a little fruit juice or honey for glucose. I don’t use fruit juice personally, I prefer eating a whole fruit instead – the juice, the fiber and the rest of the goodness. In my observation, most people don’t have the optimized metabolism and the needed insulin sensitivity to be chugging 12 oz of fruit juice on an empty stomach.
The reason why glucose, in the form of freshly squeezed orange juice, is part of the original Adrenal Cocktail recipe is to help avoid an unnecessary stress response due to low blood sugar levels after a night’s fast.
You see, dips in blood sugar levels can be a form of stress for your body and can cause a spike in cortisol. Because, one of cortisol’s jobs is to keep your blood sugar levels stable! Your body, in its infinite wisdom, does this to ensure blood sugar stability. However, you do *not* want too much cortisol for too long since that has *many* downstream side-effects.
A perfect solution to ensure blood stability not just in the morning but throughout the rest of your day is to have a balanced breakfast – with the emphasis on making sure you’re getting enough protein and fat.
Even Better Than Acceptance… A Way To Adulting!
Mar 24, 2025
Since spring is all about lightening our load, externally and (hopefully) internally, I thought this note from a dear friend who does Family Constellation work would be poignant.
Family constellation is a system, a philosophy, that allows you to uncover the dynamics, entanglements and loyalties that you have or hold unconsciously towards your past and your ancestors that impact your present life. Again, these dynamics are mostly unconscious, yet they seem to impact every facet of your life.
The conversation was about the difference between acceptance and assent when it comes to dealing with life! And, here's how she distinguished the two...
In assent, there is surrender. There is compliance and a renunciation of our egoic positions. We speak of assent rather than acceptance because in acceptance, there is still too much of the self trying to take control. It is not the same to say “I accept” as it is to assent.
In acceptance, the self is the protagonist, claiming the decision to include or exclude. In surrender, reality is the main actor. And suffering is created by the ego, which has a rich arsenal of mental stratagems and defensive positions to try to evade or even attack reality: from crude denial (“I can’t face death or abandonment; it’s too much for me, so I act as if it hasn’t happened”), to violence towards others (“It happened because of them, and I’ll never forgive them”), or guilt, through self-aggression or shame (“It happened because of me, and I’ll never forgive myself”), to the “dualistic” response (“I’m so angry at death for taking my dear brother that now I challenge it by constantly putting myself in danger” or “I’m so overshadowed by the sexual abuse I suffered that now I harm myself as punishment”), in a kind of pathology that darkens existence.
How difficult it is to clearly see the facts, to allow them to hurt or enlighten us, to process them in our body and sensations, in our mind and heart, and to remain united within, congruent and not divided, driven by the essential truth that possesses us at every moment, sane, in sum! The challenge is to resist the temptation to challenge life, to arm wrestle it to see who is stronger.
The challenge lies in loving what is. Why? Because things get worse if we don’t.
If you’re thinking that you need to read this again to get it, I hear you! Read it multiple times with an *open* mind (and heart) and sit with it. Even and especially if it feels triggering.
I’m sharing this not because you need to accept every single word on blind fate, but solely as a perspective to entertain. Especially if what you’ve been doing thus far has not gotten you to where you’d like to go in life. In that case, perhaps taking a pause, reassessing and then changing course (i.e. changing perspective and as a result changing behavior) may be what is needed!
So my understanding of ascent, in this context, is facing life as an adult!
I find that when attempting to “lighten” our load internally, relying on a few clear maxims always helps to avoid overwhelm. And what I just shared, directly and indirectly, points to a few useful maxims...
- Do not lie to yourself, ever, no matter how difficult.
- Accept reality as it is, while striving to improve what needs to be improved. This means no forcing, coercing, manipulating, resisting, fighting, running away from and/or distracting.
- Do not always think that you know what is best for you. You only know what you know and You only know what you know and for most of us... that is not much!
Here’s to lightening our load and shedding some internal weight this season!
To Not Be Constipated…
Mar 17, 2025
You may not be a stranger to this topic but stay with me… I promise it’s worth the reminder and hopefully you'll learn some new stuff.
Having regular bowel movements is KEY for proper natural detoxification, hormonal balance, healthy skin and hair amongst other things.
Let’s for example take the hormone estrogen... Did you know that your gut (your liver and your intestines) plays a critical role in detoxifying and excreting excess estrogen?
So, constipation amongst other things can lead to reabsorption of estrogen back into your bloodstream. This can lead to estrogen dominance and hormonal imbalances that affect everything from your mood to your menstrual cycle.
And you may say: “but my estrogen levels are normal on my blood test so why should I worry?”
Well yes perhaps… but remember your blood test just shows the amount of estrogen that is circulating in your blood at the time of the blood draw, but you also store estrogen in other tissues such as your breasts, bones, liver and of course your fatty tissue. So, just because your blood labs show estrogen levels are within normal limits, it doesn’t mean your overall whole-body estrogen levels are balanced.
Back to the topic at hand… I define regular healthy bowel movements as at least one complete bowel movement per day without straining and without the aid of coffee or laxatives (natural or over the counter).
Are you thinking but this is not me?! I hear you and here are a few simple, low cost and practical solutions to help you regulate your bowels:
Hydration - this one is HUGE!!! How do you start your day? With a black cup of coffee that dehydrates you even further?? Please don’t do that! Instead wake your system up first thing in the morning with a big cup of warm water, freshly squeezed lime or lemon juice and a dash of salt or a good quality electrolyte powder and see how things begin to shift beyond even just your bowel movements.
Abdominal rubs - Gentle clockwise belly rubs can be magical. You always want to move in the direction of the bowels, which means from the right lower corner of your abdomen and up and to the left and then down to the left lower corner. Remember you want this to be gentle, this is not supposed to be a deep tissue massage. You’re just providing a sense of warmth, relaxation and safety to your body and gently waking it up.
Nervous system relaxation - you may be one of the many people who can not have a bowel movement on mornings that you feel rushed and stressed. Remember you’re not wired to poop if you’re in a sympathetic state and ready to run from the metaphorical tiger or stand and fight it. So, to get yourself in more of a parasympathetic state you need to plan better! Give yourself enough time to wake up without stress.
And here are some additional measures that you can take: don’t look at your phone or emails as soon as you wake up, sip on the morning concoction we just talked about, sit outside and expose your eyes and skin to natural light and take a few slow and intentional breaths while you gently rub your belly.
And no this does not have to be a 2-hour process, you can do all of it in less than 10 minutes and I know it because I do it every day myself. And remember you can combine these things, meaning you can sip on your warm drink while you are getting sunlight and while you're gently rubbing your belly.
The beauty of this is that the benefits go wayyyy beyond regular and healthy bowel movements.
Pink Himalayan Salt Is Not The Best Salt!
Mar 10, 2025
Salt is one of those foods that has been demonized, even though you absolutely NEED it. Salt is crucial for life!
Good quality salt can truly be life-giving and life-saving!
It improves low blood pressure, keeps you hydrated, provides you with electrolytes, minerals and trace minerals and supports your adrenal glands.
Salt provides you with both hydration and nutrition. And the hydration is at a cellular level.
Salt allows for proper electrical conduction in your body – think your brain functioning and heart beating!
But as with most things - the quality of the salt matters!
So, what type of salt should you be using?
Many of you may be using pink Himalayan salt because you’ve been told that it’s better for you. And trust me, I’m all for replacing your table salt with a better option. But that pink color comes from iron oxide and too much iron oxide is not a good thing!
Iron is one of those minerals that you do not want too much or too little of. And this is why I’m not a fan of randomly (or indefinitely) taking iron supplements – but that’s a conversation for another day.
So, even though you need iron for several key processes, such as being able to carry oxygen around in the body, you don’t want too much of it.
And what’s the problem with excess iron?
Excess iron is an added source of stress for your body. Oxidative stress!
And, oxidative stress is a form of physiological stress that can lead to premature aging and hormonal imbalance among other things.
Another issue with pink Himalayan salt is its potential contamination with heavy metals.
So what are some better options?
White sea-salt and Icelandic flake salt are examples of good mineral-rich salts that you can use instead of your regular table salt or pink Himalayan salt.
The most powerful sentence I’ve read!
Mar 03, 2025
I was recently gifted a book called Habibi, written by Craig Thompson. It’s a beautiful book (I mean the actual book is gorgeous with compelling imagery) and it tells a powerful story. The book chronicles the story of a girl who’s forced to grow up way too fast and a boy that she decides to adopt on a whim just to spare his life.
So, there’s the main story but intertwined with it the author brings in a lot of little (ancient) stories that can each be life-lessons for the attentive reader. One of the many things that you’re reminded of, throughout the book, is the power that words, YOUR words, carry. And how important it is to be intentional about your speech – internal and external.
And the reason why I'm sharing this with you is because of a quote that I read early on in the book and can’t since stop thinking about.
It says… “They say every slave - more than freedom - wants a slave of their own… ”
It’s been one of the most moving sentences I’ve read in some time. It shook me to my core…
But instead of going on about my thoughts about this powerful sentence, I just wanted to share it with you and let you sit with it and get what you need from it!
And don’t worry in case you decide to read this book, none of this is going to ruin it for you. There's A LOT of story left for you to enjoy…
When to start?
Feb 24, 2025
Do you continually talk yourself out of getting started on things that you know are needle movers in your life?
Do you look for the perfect time to start just to get disappointed when it never arrives?
Do you search for an endless supply of inspiration and motivation before taking even a single step?
If so… here's a mindset shift to hopefully help you not get trapped in these vicious cycles!
If you’re someone who’s always looking for the perfect time…
Perfect time for most people means when they’re not busy. But think about it… If you wait for when you’re “not busy” or “less busy” to start something, what would happen when you get busy again? You’ll stop.
So, if you’re looking for lasting change, start now regardless of how busy you are. Don’t seek perfection! Ten minutes per day is better than zero minutes. That is 70 minutes a week, 4 hours and 40 minutes a month and 56 hours of your year that is now being spent on your actual goals as opposed to being squandered mindlessly!
If you learn to make it work in the worst condition, then of course you’re set in the best.
If you’re someone who’s always looking for inspiration and motivation…
We all know that that’s not realistic or sustainable! Instead, if you’ve committed to doing something, follow through and look for your reward after the fact and not ahead of your effort. And the best reward is the credibility that you’ll build with yourself and the self-respect you’ll gain! You can feel what you’re feeling and still do what you need to do. Remind yourself that feelings change, so you don’t have to continually identify with them or act according to them.
Remind yourself that tomorrow is another day, so today you just have to show up and do your part… your best for today is just perfect!
Just do it!!! As Nike with their most famous corporate slogan reminds us.