How do songs become anthems of resilience, and what can we learn from the music that moves us? In this special episode of Quiet the Diet, host Michelle brings her entire team—Nicki, Nina, Jessica, and Sarah—to share their personal healing anthems, discussing how music has played a crucial role in their journeys of overcoming chronic illness, emotional struggles, and finding joy.
Tune in to hear:
- Nicki shares her journey with chronic digestive issues and emotional stress eating, and explains how music like "Safe" by All Time Low helped her rediscover joy. [00:01:09]
- Nina introduces her story of overcoming illness and talks about how music, particularly Sia's "Angel by the Wings," has been a powerful tool in her healing and emotional embodiment practice. [00:03:16]
- Michelle reflects on her health crises, including significant weight loss and MCAS, sharing how songs like Tom Petty's "I Won’t Back Down" gave her resilience and strength during tough times. [00:15:28]
- Nicki adds Shania Twain’s "Up” to her list, which she used as an uplifting anthem to start her day during difficult personal times. [00:25:41]
- Nina discusses the science behind sound healing, emphasizing the importance of music’s vibrations in affecting the nervous system and emotional regulation. [00:29:09]
- Jessica reveals how the song "This Is Me" from The Greatest Showman helped her deal with anxiety and symptoms of isolation during the pandemic. [00:38:54]
- The team highlights how movement and embodiment, particularly through dancing and singing, can be essential to the healing process. [00:42:54]
- Michelle touches on the importance of living life fully despite health challenges, sharing her experience of attending concerts despite physical limitations. [00:53:07]
- Sarah shares how Adele's "Hello" has been her emotional release song, allowing her to connect with her emotions and get through anxious periods. [00:47:02]
- The team explores the power of using one’s voice in singing and how it can act as an additional healing tool by stimulating the vagus nerve. [00:37:19]
- Michelle concludes with a reflection on love and healing, quoting Queen’s "Under Pressure" to emphasize how caring for others and ourselves is essential in health journeys. [00:55:42]
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Is your body’s internal chemistry sabotaging your sleep? In this episode Quiet the Diet, host Michelle Shapiro explores hidden causes of insomnia, from histamine intolerance to hormone imbalances, and shares practical strategies for improving sleep quality, drawing from both her personal experience and client stories.
Tune in to hear:
- The struggle of overcoming severe insomnia through addressing histamine intolerance, and how histamines can affect sleep. [00:02:27]
- How to use long-term and short-term tools to tackle root causes of insomnia, including anxiety and nutrient deficiencies. [00:04:46]
- The importance of managing histamines for sleep, and the extended time it can take for histamines to clear from the body. [00:06:18]
- Hyperadrenergic POTS and its impact on sleep: symptoms, strategies to manage adrenaline dumping, and calming the nervous system before bed. [00:09:33]
- The relationship between cortisol spikes and sleep disruptions, and how blood sugar regulation can prevent cortisol-induced wakefulness. [00:14:26]
- Hormonal fluctuations, particularly around ovulation and menstruation, as potential contributors to poor sleep quality. [00:19:09]
- The role of nutrient deficiencies, especially vitamin D, B12, magnesium, and iron, in causing sleep problems and restless leg syndrome. [00:21:17]
- A closer look at sleep apnea and how it might manifest beyond typical symptoms, including insights from using Oura Rings for detection. [00:18:11]
- Michelle’s personal strategy for reframing insomnia and coping with sleepless nights by accepting the situation rather than fighting it. [00:23:42]
- How chronic pain, particularly neck pain, and other conditions like hyperthyroidism, can affect sleep quality. [00:25:13]
- Timing of supplements and medications, and how seasonal changes may affect sleep patterns. [00:27:09]
Watch the full episode on Youtube
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What if your hypothyroidism isn’t the root problem, but rather a symptom of something bigger happening in your body? In this episode of Quiet the Diet, Michelle welcomes functional nutritionist Abby Hueber to discuss common misconceptions about hypothyroidism, the link between thyroid function and weight loss resistance, and the role of holistic health practices in supporting metabolic and thyroid health.
Tune in to hear:
- The increase in hypothyroidism and Hashimoto's and the incomplete thyroid testing commonly performed by doctors. [00:00:58]
- How chronic under-eating, stress, and gut health issues can contribute to poor thyroid function, beyond the typical focus on just the thyroid. [00:02:24]
- Why people blame their thyroid for weight issues and how other systems play a crucial role. [00:03:25]
- The cycle of stress, under-eating, and its effect on cortisol, thyroid, and overall inflammation. [00:04:26]
- The impact of hypothyroidism on gut health and constipation, and how low thyroid function affects gut motility. [00:05:45]
- The importance of supporting liver health, as 70% of thyroid hormone is activated in the liver, and its impact on weight loss and energy levels. [00:06:43]
- The thyroid hormone production process and how brain, gut, and liver health affect thyroid function. [00:12:08]
- The differences between conventional and functional testing, what markers are most informative, and why. [00:14:34]
- Common patterns in thyroid labs and what they indicate about stress, nutrient deficiencies, and overall health. [00:23:19]
- Practical strategies for addressing hypothyroidism, including dietary adjustments, increasing carbohydrate intake, and supporting the nervous system with minerals. [00:34:31]
- How foundational support and addressing under-eating can help clients heal and, eventually, see changes in body composition without focusing solely on weight loss. [00:42:45]
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Connect with Abby:
Website: abovehealthnutrition.com
Instagram: @abovehealth
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Are you overcomplicating your weight loss journey with trendy diets and misinformation? In this episode of Quiet the Diet, Michelle Shapiro sits down with Dr. Allan Bacon to debunk common weight loss myths, exploring the roles of calories, stress, hormones, and emotional eating in achieving sustainable fat loss.
Tune in to hear:
- How influencers often present fragmented nutrition information, missing the bigger picture. [00:01:28]
- The fundamental concept of calories in vs. calories out is established as the foundation of weight loss, but it’s not the full story. [00:03:01]
- How calorie tracking often fails due to errors in tracking and inaccuracies in questionnaires. [00:04:58]
- Misconceptions around hormones like cortisol and insulin and their roles in fat storage and energy regulation. [00:07:01]
- How stress impacts body composition through its effects on sleep, movement, and eating habits. [00:12:05]
- Debunking myths about metabolic adaptation, with a focus on how little resting metabolic rates actually drop after weight loss. [00:19:19]
- The importance of non-exercise activity thermogenesis (NEAT) and how daily movement significantly influences calorie expenditure. [00:22:30]
- The myth of raising resting metabolic rate through supplements like caffeine, stressing that lifestyle changes are the key to success. [00:29:32]
- Emotional eating and a study showing how emotional eating habits are learned and can be unlearned. [00:37:48]
- The concept of discordant hunger cues is explained, detailing why people who lose weight often feel hungrier and how this impacts long-term weight maintenance. [00:44:39]
- How palates can change over time, reducing cravings for hyper-palatable foods and making healthy eating easier. [00:56:09]
Watch the full episode on Youtube
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Website: https://mauiathletics.com/
Instagram: @drallanbacon
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How can you prioritize your health without getting overwhelmed by conflicting advice? In this episode of Quiet the Diet, Michelle sits down with Illie of Live Healthillie to discuss her personal health journey, the impact of processed products on our bodies, and how to live a balanced, informed, and low-tox life.
Tune in to hear:
- Illie’s background growing up with a diet focused on convenience foods and how her athleticism masked underlying health issues. [7:43]
- The transition from sports to gym culture and a supplement-heavy lifestyle that led to skin problems, migraines, and other health issues. [12:19]
- The frustration with conventional doctors dismissing symptoms, despite normal lab results and turning to prescription medications without answers. [14:27]
- The importance of “food first” approaches, and advocating for whole foods over supplements. [16:43]
- How Illie began exploring holistic health by cleaning up her diet and removing toxic ingredients from her food and products. [17:14]
- How many “health products” are often as bad as ultra-processed junk food due to harmful ingredients. [21:01]
- Thoughts on balancing informed choices without falling into fearmongering, and discussing the hierarchy of health priorities. [28:22]
- Where to begin when choosing less toxic products and what to look for in labels [30:02]
- The idea of “leveling up” health choices gradually, addressing priorities without becoming overwhelmed by every potential toxin. [34:53]
- The importance of understanding your unique health needs and not getting swept up by headlines or one-size-fits-all advice. [41:29]
- What ingredients and products Illie recommends to avoid [55:06]
Watch the full episode on Youtube
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Connect with Healthillie:
Instagram: @healthillie
Website: https://livehealthillie.com/
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Is your water doing more harm than good when it comes to hydration? In this episode of Quiet the Diet, host Michelle welcomes Amanda Montalvo, a registered dietitian and mineral expert, to discuss the critical role of minerals in hydration and overall health, including common myths about hydration, the importance of sodium and potassium, and practical advice on optimizing mineral intake for better energy, digestion, and cellular function.
Episode highlights include:
- How most people are either dehydrated or overhydrated and undermineralized, leading to ineffective hydration at the cellular level [6:13]
- Why sodium and potassium are essential for proper hydration, cellular function, and maintaining electrolyte balance [7:43]
- Drinking too much water without adequate minerals can stress the kidneys and deplete the body’s sodium levels [10:17]
- The sodium-potassium pump's role in fluid balance and the potential issues arising from an imbalance of these two key minerals [15:02]
- How sodium functions, including nutrient and hormone transport, and how it works in conjunction with potassium to maintain cellular hydration [16:23]
- Challenging the belief that low sodium diets are universally beneficial, highlighting the importance of context and individual health needs
- Insights from historical data, showing that humans used to consume much higher levels of sodium, often in a balanced ratio with potassium [21:13]
- The pros and cons of various electrolyte supplements, emphasizing the need for balance and individualized approaches [29:24]
- How stress increases the body’s demand for minerals, particularly sodium and potassium, and how this is crucial for those with conditions like POTS (Postural Orthostatic Tachycardia Syndrome) [43:05]
- How mineral needs vary for different populations, such as pregnant women, breastfeeding mothers, and those with chronic conditions [47:24]
- Actionable advice on how to optimize your mineral intake through diet and supplements, depending on individual health status and lifestyle [49:48]
Watch the full episode on Youtube
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Connect with Amanda:
Instagram: @HormonehealingRD
Website: https://hormonehealingrd.com/
Are You Menstrual? Podcast with Amanda Montalvo
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Wondering why perimenopause is suddenly a hot topic and how it could be affecting you? In this episode of Quiet the Diet, Michelle welcomes back friends Kristin and Maria of Wise and Well to dive deep into the topic of perimenopause and menopause, discussing why this phase of life is crucial for women’s health, how it impacts various aspects of their wellbeing, and what steps women can take to navigate these changes effectively.
Episode highlights include:
- The increased visibility of perimenopause in recent times and the commercialization and awareness of this phase [5:27]
- Why it’s important to understand the changes happening in the body during perimenopause, which happens years before menopause [7:01]
- The dangers of identifying too strongly with the label of “perimenopausal” and how it can obscure other aspects of health and identity [11:20]
- The wide range of symptoms women might experience during perimenopause, and that each woman’s journey is unique [15:09]
- How perimenopause is a neurological transition where the brain’s communication with the ovaries changes, affecting mood and mental health [16:10]
- How much of our personality do you attribute to our hormones? [22:13]
- Ways Kristin and Maria work with patients to manage symptoms and navigate perimenopause [27:06]
- The interplay of progesterone and estrogen on mood and gut health and how they are impacted during perimenopause [36:37]
- The critical role of protein and proper nutrition in maintaining muscle mass, mood, and overall health during perimenopause [47:18]
- How to shift your focus from just managing symptoms to promoting longevity and overall health during and after perimenopause [50:08]
- How adopting a positive mindset can help women manage the challenges of perimenopause and embrace this life stage [55:06]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with Kristen and Maria:
Website: https://wiseandwell.me/
Instagram: https://www.instagram.com/wise_and_well_/
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Do you struggle to say “no”, even when it means compromising your health? Is people-pleasing draining your energy and leaving you feeling depleted? In this episode of Quiet the Diet, Michelle and Nicki discuss the impact of people-pleasing tendencies on health, how to set boundaries, and the importance of self-care and self-advocacy.
Tune in to hear:
- What “sociotrophy” is, and its roots in placing value on relationships over personal independence [00:03:36]
- How people-pleasing can manifest in real-life health scenarios [00:05:50]
- Why our internal voices conflict when making decisions, particularly in health-related situations [00:07:33]
- The added pressure people in larger bodies may feel to people-please due to societal expectations and biases [00:08:20]
- How childhood experiences, low self-esteem, and fear of abandonment can contribute to developing people-pleasing behaviors [00:11:28]
- What hypervigilance is, and how it causes people-pleasers to overly attune to others’ emotions, even at the expense of their own well-being [00:09:42]
- Why you need to recognize personal limits and set boundaries to maintain health and well-being [00:20:46]
- How to strike the balance between activities that deplete energy and the time needed to recover [00:26:06]
- Embracing your own personal quirks and uniqueness as a way to set boundaries without feeling uncomfortable [00:33:59]
- How positive social connections can significantly impact overall health, even more than some physical health habits [00:46:09]
- It’s okay to ask for help and self-care is essential for overcoming people-pleasing tendencies [00:56:37]
Watch the full episode on Youtube
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Did you know that not all proteins are created equal, and that amino acids may be the real game-changer when it comes to your diet? In this episode of Quiet the Diet, Michelle sits down with Angelo Keely, Co-founder of Kion, to explore the essential role of protein and amino acids in human health, with an emphasis on optimizing protein intake for muscle maintenance, weight loss, and overall vitality.
Tune in to hear:
- The basics of proteins and amino acids, and their critical roles in the body [4:28]
- Protein’s unique role in the body, serving as the building material for tissues, organs, and muscles, making it essential for life [7:13]
- How proteins in the body constantly break down and need to be rebuilt, and the importance of dietary protein [8:19]
- How protein influences fat loss, muscle preservation, and the challenges of maintaining lean muscle during caloric deficits [11:27]
- The increased difficulty of maintaining and building muscles as we age, and the importance of protein intake in this process [19:59]
- Maintaining lean muscle is crucial for metabolic health, activity levels, and even survival during illness or aging [21:11]
- The difference between essential and non-essential amino acids, and their specific roles in protein synthesis [24:49]
- The difficulty of meeting essential amino acid needs on a vegan diet and the importance of thoughtful supplementation [29:08]
- General guidelines of 1 gram of protein per pound of body weight for those seeking to optimize health, performance, or muscle maintenance [34:03]
- Why plant proteins are less digestible and how this affects amino acid availability [35:52]
- How essential amino acid supplements are more effective than protein powders or whole foods in stimulating protein synthesis, especially as we age [45:40]
- Recommendations on incorporating protein and amino acid supplements into daily routines for maximum benefit [49:16]
- What to look for with picking a protein or essential amino acid supplement [56:23]
Watch the full episode on Youtube
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You may know that mitochondria are the powerhouse of the cell, but how do they affect your overall health? In the latest episode of Quiet the Diet, Michelle interviews J Gulinello about the critical roles of mitochondria, glutathione, and glyphosate in health, exploring how these elements impact chronic illness and overall well-being.
Listen to the episode to hear:
- The functions of mitochondria, and their importance beyond just energy production, including fat metabolism and cellular death [11:13]
- How mitochondrial dysfunction can lead to various diseases, including type two diabetes and neurological issues [15:51]
- Whether interventions affect all mitochondria equally or are site-specific, and the nature of mitochondrial turnover [19:06]
- The theory of mitochondria's origin and their symbiotic relationship with human cells [22:00]
- How antibiotics can reduce mitochondrial efficiency, particularly affecting energy production [24:08]
- The significance of glutathione in protecting against oxidative stress and its critical role in mitochondrial function [39:14]
- How glutathione is produced and transported within cells, and its essential role in detoxification [41:32]
- How glutathione helps regenerate vitamins C and E, and its importance in maintaining immune function [44:51]
- Discussion on the efficacy of glutathione supplements [52:31]
- The importance of sleep, nutrition, light, movement, and environmental factors in supporting glutathione production [1:03:56]
- What is glyphosate and how it impacts mitochondrial function [1:08:16]
- How do we start the process of avoiding food that have glyphosate [01:17:27]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with J:
Website: https://www.perpetualhealth.co/
Instagram: @perpetualhealthco
Rumble: https://rumble.com/c/perpetualhealthco
Substack: https://perpetualhealth.substack.com/
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How does stress impact your hormone health, and what can you do about it? In this episode of Quiet the Diet, Michelle is joined by close friend and colleague, Jillian Greaves, to discuss the intricacies of functional medicine, with a particular focus on functional lab tests like DUTCH and GI-MAP testing.
Tune in to hear:
- What the differences are between conventional and functional lab tests, including the comprehensive insights provided by functional testing [10:41]
- The controversy around the scientific validation of functional lab tests and their utility in identifying underlying health issues [13:29]
- Insight into why functional testing is so important to detecting hormone imbalances, and how they can be addressed [26:23]
- The lifecycle of estrogen in a woman’s body and the significance of estrogen metabolites [28:29]
- How stress affects hormone production and balance, and the importance of addressing stress in functional medicine [35:05]
- What to look at on a DUTCH test when interpreting cortisol levels and their implications [41:20]
- How cortisol is detoxified in the body, and how it’s different from estrogen detoxification [45:46]
- Combining DUTCH and GI-MAP test results can provide a comprehensive view of a client’s health, particularly in understanding stress and gut health connections [54:41]
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Website: https://jilliangreaves.com/
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What if understanding your trauma could unlock a new path to better health? In this episode, Michelle hosts Tim Frie to discuss the profound impact of trauma on health, particularly its biochemical implications and the intersection of trauma with nutrition.
Tune in to hear:
- Understanding the fragmented nature of discussions about trauma online, touching on both biological and psychological aspects [9:17]
- What trauma means in the context of this conversation and how Tim uses it as a part of his work [10:09]
- Why trauma is relevant to the field of nutrition, highlighting the biochemical pathways affected by trauma that are dependent on nutrients [12:42]
- What the ACE survey is and how it’s used to understand the long-term health impacts of childhood trauma [14:52]
- The correlation between ACE scores and chronic health conditions like depression and autoimmune diseases [17:42]
- How trauma affects the hypothalamic-pituitary-adrenal (HPA) axis and its impact on various bodily functions [25:55]
- How trauma-induced chronic inflammation leads to systemic health issues, and the role of cytokines [36:26]
- The concept of transgenerational trauma and how trauma can lead to genetic changes passed down through generations [40:02]
- An explanation of the cell danger response and its role in chronic disease, including systemic inflammation and immune dysregulation [44:11]
- The importance of creating a sense of safety in the body and how it influences healing and health. [47:45]
- Key nutrients and dietary strategies to support individuals dealing with trauma, focusing on antioxidants, B vitamins, gut health, and amino acids [50:27]
- The value of a safe and supportive relationship between nutritionists and clients as a critical component of healing from trauma [01:01:35]
Watch the full episode on Youtube
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How do we bridge the world of body positivity and functional nutrition? In this episode, Michelle and Nicki tackle the complex and controversial relationship between diet culture, disordered eating, and functional nutrition.
You'll hear:
- How labeling weight loss behaviors as diet culture can hinder starting healthy changes [8:07]
- Social media’s role in driving fear of disordered eating from health behaviors [11:12]
- The demonization of diet culture and health behaviors benefits processed food companies [12:55]
- How in our current food system it has become harder to naturally consume healthier foods and requires more intention to make healthy choices [18:08]
- Understanding adaptive thermogenesis and debunking the starvation mode myth in weight loss and metabolism [25:53]
- The importance of tuning in to what we believe is best for our body when making decisions vs what we are seeing online [32:53]
- The challenge of balancing food cravings and health goals [39:15]
- There is a way to be compassionate and still push yourself towards habit changes that improve your well being [43:38]
- Nicki's own journey overcoming disordered eating and how utilizing systems like macros can be helpful vs harmful [44:30]
- Is it possible to have mild calorie deficits without having a restrictive mindset? [47:44]
- Recognizing our own personal triggers and assessing while avoiding fear-driven decisions [55:06]
- Strategies for balancing intention and practicality in a weight loss journey while prioritizing tuning in to our intuition [57:03]
Just Start Somewhere: https://www.quietthediet.com/just-start-somewhere
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Managing dizziness starts with understanding its root causes. Taylor Goldberg, a chiropractor turned hypermobility coach, joins Michelle to explore different causes of dizziness, its impact on daily life, and practical solutions for managing and alleviating symptoms.
Tune in to hear:
- Understanding the distinction between vertigo and other types of dizziness [8:18]
- Key symptoms of peripheral vertigo versus central dizziness and the role of the vestibular system [9:46]
- Dizziness in hypermobility and related conditions like MCAS and POTS [11:45]
- What is proprioception and how it affects dizziness and balance [14:29]
- Strategies to improve proprioception at home [16:33]
- The connection between vision issues and dizziness [24:26]
- Techniques to manage dizziness through non-reactivity. [30:40]
- Common triggers and warning signs of dizziness [33:03]
- Impact of histamines and mast cells on dizziness [36:20]
- Different types of POTS and their relation to dizziness [41:10]
- Practical tips for using compression and positioning to alleviate symptoms [45:15]
- Importance of understanding your body's signals and triggers [46:20]
Watch the full episode on the Quiet The Diet Youtube Channel
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Connect with Taylor:
Website: https://thehypermobilechiro.com/
Instagram: @thehypermobilechiro
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Have you ever wished testing existed that could give you insight on how to live a longer, healthier life? Dr. Gil Blander, Founder and Chief Scientific Officer at Inside Tracker, joins Michelle to discuss the impact of genetics and lifestyle on longevity, and how we can optimize our health through targeted testing and interventions.
Tune in to hear:
- How a personal loss at age twelve sparked Dr. Blander’s interest in studying the aging process and longevity [3:13]
- The importance of studying and focusing on healthspan over lifespan in order to improve the quality of life in later years [5:15]
- Why we need personalized nutrition plans over one-size-fits-all diets for optimal health [7:52]
- The critical role of blood biomarkers in creating personalized health strategies [9:36]
- The difference between functional and conventional lab ranges for better health insights [16:20]
- The common fear of abnormal lab results and why it is so important to look at the whole picture [18:41]
- Using LDL as a biomarker for cardiovascular health and what might actually be a better marker [23:11]
- The significance of early detection and prevention to increase your healthspan [26:25]
- The importance of insulin and ferritin as underutilized but essential biomarkers [31:48]
- How genetics and lifestyle choices work together in determining longevity [42:04]
- Practical steps to start using InsideTracker for personalized health monitoring [45:22]
- The critical role of muscle strength and balance in maintaining longevity and preventing falls [51:58]
Watch the full episode on the Quiet The Diet Youtube Channel
Connect with Dr. Blander:
Instagram: @gilblander
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Are your daily habits undermining your health? Ever wondered if your detox routine might actually be harmful or questioned the effectiveness of your supplements? Dr. John Kim, a functional medicine pharmacist and advocate for holistic health, joins Michelle to discuss how detox, drainage, and addressing environmental impacts can lead to optimal health.
Tune in to hear:
- Dr. Kim's transition from traditional to functional medicine, particularly in the area of hormone therapy [4:28]
- The pitfalls of over-relying on medication to manage health conditions without considering lifestyle factors like diet, sleep, and stress [8:48]
- The role of the liver, kidneys, skin, and bowels in detoxification [16:17]
- Insights on effective detox practices and the principles of drainage [18:33]
- The significance of cellular health and the need for proper fatty acid balance [22:21]
- How over supplementation of vitamin D can cause inflammation [33:04]
- Do you really need a parasite cleanse? [35:50]
- What to do if you suspect mold in your home [42:52]
- Things you can do now to support effective detox and drainage [49:51]
- Encouragement to not overcomplicate our approaches to health and focus on the basics [58:52]
Watch the full episode on the Quiet The Diet Youtube Channel
Connect with Dr. John Kim:
Book a session with Dr. Kim (special discount for QTD listeners)
Instagram: https://www.instagram.com/dr.john.pharmd/
Website: https://drkimwellness.com/
Thank you to our episode sponsors:
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Podcast Links:
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Episode Page (with full transcript!)
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Feeling stuck in fight or flight? Do you struggle with managing stress in your daily life? Can somatic practices really transform your mental health? Christine Coen, movement coach and holistic dietitian, joins Michelle to discuss how learning to connect with your body not only helps in coping with immediate stress but also enhances long-term emotional resilience.
Tune in to hear:
- Christine's transition from a conventional dietitian to a holistic practitioner focusing on stress management and mental health [4:09]
- The pivotal role of movement in overcoming mental health struggles and its profound impact on Christine's life [7:24]
- The importance of self-advocacy and intuition in healing [9:24]
- The significance of recognizing stress as a tangible factor in health rather than just an ambiguous concept [10:11]
- Exploring the nervous system's response to our environment and the foundational role of feeling safe in our health [14:44]
- What embodiment means and how it can reduce anxiety and depression symptoms in the longterm [25:26]
- Common misconceptions about cortisol and what high and low cortisol can look like [31:10]
- The connection between cortisol and our nervous system [28:02]
- How cortisol interfaces with other hormones like insulin, thyroid, and sex hormones [39:54]
- How leaning into our stress responses such as fight, flight, freeze and shut down can help us move through them [43:15]
- Practical somatic practices that can be integrated into daily life to help manage stress and anxiety. [47:20]
- Christine's insights on shifting from external validations to trusting one’s intuition and inner guidance in life decisions. [56:15]
- Strategies for nurturing a positive mental state and the importance of embodying feelings of safety and joy. [1:00:02]
- Michelle’s favorite somatic tool [1:07:35]
Watch the full episode on the Quiet The Diet Youtube Channel
Christines’s Resources:
Instagram: @christine.coen
Join the Somatic Serenity Reset
Thank you to our episode sponsors:
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Podcast Links:
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This may be the most vulnerable episode of Quiet the Diet yet. Michelle is sharing her own story of living in a highly sensitive body and navigating mystery symptoms that left her searching for answers after the typical treatment protocols not only didn't work but made things worse. If you've ever felt hopeless when it comes to your health and feel like you're in an information blackout trying to find answers, this episode is for you.
Tune in to hear:
- Michelle's personal experience navigating mystery symptoms and new health challenges [9:57]
- Healing from mold illness and trying to understand her body's adverse reaction to detox protocols [12:59]
- How a chiropractic adjustment landed her in the ER [16:35]
- Connecting the dots between POTS, MCAS, and Hypermobility [21:14]
- The power of taking radical responsibility for our health [28:25]
- Understanding the triggers of conditions like MCAS [37:56]
- What does it mean to live in a highly sensitive body [41:18]
Watch the full episode on the Quiet The Diet Youtube Channel
Join the Highly Sensitive Body™ Hub today
Podcast Links:
Episode Page (with full transcript!)
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A radical overhaul is needed in the dietetics field. Shyla Cadogan, RD, LDN, a recent University of Maryland graduate and fresh dietitian joins Michelle to discuss the evolving role of dietitians in public and digital spaces, challenging the normalization of processed foods, and the importance of a balanced, individualized approach to nutrition.
Tune in to hear:
- Shyla's education journey in dietetics and her personal evolution away from veganism [6:16]
- Why nutrition information can be so confusing for the average consumer [17:48]
- Are dietitians promoting evidence based guidance or just opinions based on their personal experience? [18:35]
- Examination of diet culture vs. anti-diet culture and their impacts on nutrition professionals and clients [20:14]
- The role of personal experiences in shaping dietitians’ professional perspectives and biases [24:07]
- How food freedom messaging can do a disservice to those with chronic illness [26:09]
- Is teaching intuitive eating in the scope for dietitians or psychologists? [27:52]
- The influence of clinical settings on dietetic practice [39:11]
- Exploration of food accessibility, socioeconomic factors, and their influence on dietary choices [48:13]
- The impact of food marketing and corporate interests on dietary recommendations and public health [55:02]
- Why it’s imperative for dietitians to consistently expand and continue their education [58:13]
- The potential harms of nutrition recommendations on social media based on subjective experience [59:34]
- Shyla and Michelle’s number one controversial nutrition opinions [1:05:06]
Watch the full episode on the Quiet The Diet Youtube Channel
Shyla's Resources:
Join Shyla’s upcoming webinar
IG: @healthyshyla
Thank you to our episode sponsors:
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Can hypnotherapy really alter the physical sensations in your gut? Claire Hall, research lead at Mindset Health, joins Michelle to discuss gut-directed hypnotherapy for those with irritable bowel syndrome (IBS) and how their app, Nerva, provides an innovative mangement option that's challenging traditional dietary restrictions and shaping the future of gut health management.
We discuss:
- What is gut-directed hypnotherapy and its distinction from “stage” hypnosis [1:33]
- IBS as a diagnosis of exclusion and its clinical definition using the Rome IV criteria [4:01]
- The biopsychosocial model of IBS, incorporating genetics, psychological factors, and early life experiences. [4:47]
- Comparison of hypnotherapy's effectiveness with other treatments such as the low FODMAP diet [13:22]
- The role of relaxation in managing IBS symptoms through hypnotherapy [15:28]
- The bi-directional relationship between the brain and the gut via the vagus nerve [16:23]
- How Nerva was developed and its focus on clinical trials and retrospective research [33:33]
- Potential expansion of hypnotherapy applications to other GI disorders and chronic pain [40:32]
- Success stories and patient feedback on using Nerva for IBS management. [43:03]
- The role of education in changing the conversation around IBS and its management [46:42]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
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Detoxing has become a popular trend for improving health, but is it being done in a way that’s actually effective and not harmful? Leah Levitan, a lymphatic drainage expert whose holistic healing journey began with her mother’s battle with breast cancer, joins Michelle to dispel common misconceptions, explain the role our lymphatic system plays in toxin removal, and underline the importance of movement and nutrition in the detoxification process.
We discuss:
- What the lymphatic system is and how it serves as an accessory to liver and kidney function [7:23]
- What happens to the lymphatic system when detox organs fail [9:06]
- Lymphatic drainage-how it actually works and what is happening in the body [11:00]
- The impact of simple movement on lymphatic drainage and health [14:55]
- The critical importance of supporting detox with nutrients and movement [20:27]
- How the lymphatic system is connected to our nervous system and impacted by thoughts and emotions [27:11]
- Fascia and it’s critical role in the body’s cohesion and flexibility [35:47]
- The function of the lymphatic system in digestion [41:26]
- Is castor oil effective for drainage and detoxification? [49:06]
- Why habit stacking with multiple detox methods may be doing more harm than good [51:43]
- Traditional massage vs lymphatic massage- is there a place for both? [53:33]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
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Connect with Leah:
Instagram: @lymphloveclub
Website: https://www.lymphloveclub.com/
Podcast Links:
Episode Page (with full transcript!)
Work with Michelle:
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This episode might change everything you thought you knew about ADHD. Dr. Laura Gouge, a licensed naturopathic doctor and nutritionist, joins Michelle to explore a holistic viewpoint on ADHD and treatment, including the RCCX genetic theory which illuminates it’s link to various health conditions and stress responses such as mast cell activation syndrome.
Tune in to hear:
- Rethinking the traditional definition and stereotypes around ADHD [9:22]
- The impact of sensory stimuli and stress on individuals with ADHD [15:28]
- Limitations of conventional allopathic models when it come to ADHD diagnosis and treatment [19:10]
- How understanding the RCCX gene theory may affect the way we approach and treat ADHD [22:19]
- The connection between histamine, mast cell activation syndrome, POTS, dysautonomia and ADHD [25:05]
- The impact of cortisol levels on ADHD [35:27]
- Approaches for addressing ADHD symptoms in children [40:13]
- The relationship between liver health and ADHD symptoms, and how we can support our liver naturally [47:26]
- Effective strategies for introducing new dietary and supplement interventions to minimize adverse reactions [49:03]
- Should you cut out coffee if you’re experiencing ADHD symptom? [55:24]
- Why certain minerals are pivotal in managing ADHD and how to address possible deficiencies [1:02:45]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
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Connect with Dr. Laura Gouge:
Instagram: @drlauragouge
Website: https://www.drlauragouge.com/
Podcast Links:
Episode Page (with full transcript!)
Work with Michelle:
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Dr. Alexis Cowan, PhD a molecular biologist specializing in nutrition and metabolism, joins Michelle to discuss the sophisticated dance between our microbiome, stress, dietary choices, and the environments we occupy (both internal and external) when it comes to overall health.
Tune in to hear:
- How Alexis’ journey with weight loss, body dysmorphia and disordered eating led her to the study of biochemistry, metabolism and food systems [7:16]
- The long lasting impact of antibiotics on our microbiomes [17:46]
- Alexis’ recommendations for someone wanting to improve their gut health [19:41]
- How connecting with nature can enhance our overall well-being [22:30]
- The role stress plays in our health [30:32]
- Why our light environment is crucial for overall health and weight [37:45]
- Weight loss is more than just calories in-calories out [57:29]
- How our brain controls energy expenditure and what that means for weight gain/loss [01:00:17]
- Ancestral vs. modern omega-6 to omega-3 ratio and why it matters [01:05:57]
Watch the full episode on the Quiet The Diet Youtube Channel
Dr. Alexis’s Resources:
Instagram: @dralexisjazmyn
Links: https://dralexisjazmyn.wordpress.com/link-in-bio/
Thank you to our episode sponsors:
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Podcast Links:
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Connect with Michelle:
It’s time to stop viewing binge eating through a lens of shame. In this episode, Michelle and Nicki discuss the traditional approaches to binge eating treatment, the physical and psychological components of a binge, and what they believe is the true key to transforming binge eating behaviors.
Tune in to hear:
- The three traditional approaches to binge eating treatment and why it’s not a one size fits all approach [11:45]
- Binge eating disorders are not always due to restriction [13:36]
- How certain foods, particularly hyper palatable ones, can lead to binge eating episodes [15:24]
- The relationship between feeling unsafe and binge eating [23:40]
- What’s happening emotionally and physically before, during and after a binge [27:02]
- How binge eating can serve as a protective mechanism [42:17]
- Why we should meet binge episodes with curiosity vs from a negative lens [46:08]
- The impact of a somatic approach and tuning in to our body to transform binge eating behaviors [53:13]
- How experiencing binge eating without judgment IS the transformation [1:02:43]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
Nerva: Get a free 7 day trial of Nerva
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Podcast Links:
Episode Page (with full transcript!)
Work with Michelle:
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Connect with Nicki:
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In this episode, Michelle sits down with Taylor Goldberg, a chiropractor turned hypermobility coach. After completing chiropractic school, Taylor's career began with an associate position at a traditional chiropractic practice. However, she quickly realized that the conventional methods did not align with her vision. They are unpacking the dangers of cookie-cutter chiropractic practices and the importance of an evidence-based approach in treatment and self-care.
Discover why adjustments are not a one-size-fits-all and how hypermobility calls for a tailored strategy that embraces your unique needs.
They discuss:
- Taylor’s approach to chiropractic and evidence-based care. [8:09]
- Challenging the notion that there is “good” and “bad” posture [12:59]
- The misunderstandings surrounding chiropractic care and hypermobility [18:34]
- Hypermobility, dizziness, and mast cell activation syndrome. [23:30]
- Hypermobility, Ehlers-Danlos syndrome, and joint pain. [34:07]
- The importance of understanding the autonomic nervous system in managing hypermobility, mast cell activation syndrome, and dysautonomia [1:01:07]
- Managing hypermobility symptoms through strength training and other methods. [1:16:59]
- Resources for learning more about hypermobility and musculoskeletal health as a practitioner [1:22:19]
Watch the episode on Youtube here
Taylor’s Resources:
Hypermobility Mastery Program (for clinicians)
Website: https://thehypermobilechiro.com/
Instagram: @thehypermobilechiro
Podcast Links:
Episode Page (with full transcript!)
Work with Michelle:
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
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Connect with Michelle:
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50:06
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1:09:20
The Future of IBS Management: Elimination Diets are Out, Gut-Directed Hypnotherapy is In with Claire Hall of Nerva
52:43
Lymphatic Drainage and Massage: The Truth about Detoxification, Drainage and Our Immune System with Leah Levitan
1:03:12
ADHD: A Holistic Perspective, Exploring the Relationship between ADHD, Histamines, Cortisol and Anxiety with Leading Naturopathic Physician Dr. Laura Gouge
1:04:43
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1:24:02
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1:14:43
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1:27:15