All Posts by Kendra Perry

How Vitamin D Makes You More Tired and Fatigued



Vitamin D supplementation is trendy. There is more and more research telling you that chronic illness, cancer and autoimmunity is highly associated with Vitamin D deficiency. 

Physicians are making the move to recommend high doses of Vitamin D supplements to everyone, even children as young as newborns. Is high dose vitamin D supplementation safe? Is it something you need to do to be healthy? Are blood tests for Vitamin D levels reliable?

In this episode, I discuss the effects of Vitamin D on the other minerals and Vitamin levels in the body. I outline the effects of Vitamin D supplementation on your thyroid gland, your adrenals, your magnesium, potassium and calcium levels. 

We will go through the type of blood testing that is typically done to assess Vitamin D status and how it might not actually identify a true vitamin D deficiency. We will also discuss the best ways to support true vitamin D deficiency in terms of supplementation and safe sunlight exposure.

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Hey guys! How's it going? Welcome to another episode of High on Energy TV on Facebook Live and the podcast on High on Energy podcast. So I've got my little kitty friend with me right now, I love cats, I'm actually cat sitting right now. Hopefully, she won't be too crazy, she goes between totally loving me and wanting to scratch my fucking face off. So we'll see how it goes. Hopefully, I won't have to kick her out.

But I hope you guys are doing good. Sorry, I'm running a little bit late today for you Facebook live people, I'm having a lot of technical issues today for some reason. So I'm streaming in through a way that I don't ever normally stream because all of my streaming software into Facebook would not work, so I'm having one of those crazy technology glitches but that's totally okay. Guys, if you're on with me live right now, we've got a few of you coming on now. Say hey, say how's it going because today we are going to dive into a vitamin D supplementation, which I actually have a lot of opinions about.

Surprise, surprise, I have an option about something. We're gonna be diving into this today. Sharon's on right now and she's very glad that we're talking about vitamin D. Guys, so if you can't join me on Facebook live, if you're not into watching video. This episode will go out as a podcast on the High on Energy podcast. Guys, you can subscribe on iTunes, Spotify, GooglePlay, pretty much wherever you listen to your podcast and that way you won't miss an episode and you can take me on your walk with you, if that's what you prefer. That's definitely how I like to do things. I'm a podcast person not a video person.

Awesome guys, so again if you're with me right now shoot me a comment, let me know you're here. I love interacting with you, and as always I'm very happy to answer your questions. Okay, so I want to talk a little bit about vitamin D and whether it's something you should actually be supplementing with, because pretty much in like mainstream health news what you're being told is that you should take very high levels of vitamin D, that it's anti-cancer, it's anti-auto immune. And I know over in Europe, in certain European countries they prescribe very high doses of vitamin D to babies and children, like right off the bat.

Like they're coming into the world and they're putting them on these high doses of vitamin D. Is that actually a good strategy? Is improving your vitamin D levels through vitamin D supplementation actually something you should do? Is it actually something that's worth spending your money on? So I'm going to address that today.

So before we jump into it guys, let's talk a little bit about what vitamin D is and why we should care. So vitamin D is in that group of fat soluble vitamins. So your fat soluble vitamins are Vitamin A, Vitamin E, oh my gosh kitty. Vitamin K and then of course vitamin D. Okay, so they're fat soluble meaning that in order for them to be absorbed, okay kitty, I've got to throw away the kitty. I love her but she's scratching and biting me.

Okay, so with vitamin D in order to absorb those vitamins they actually need to be adsorbed in a fat medium. That's why they're called a fat soluble vitamin. And one of their main roles in the body is actually to increase the intestinal absorption of calcium, magnesium and phosphate and it also has many other biological facts.

The other interesting thing about vitamin D is it kind of has this dual relationship. Simultaneously, it is a vitamin, it's vitamin D. But it's also actually a pro hormone, so it has hormonal effects in the body, it's actually considered a hormone. So because of that, I think the most important thing to keep in mind when taking vitamin D is that it's going to affect your hormones. It's going to affect your sex hormones. So, in men it might boost testosterone, but in women it may raise estrogen. Now, maybe that's a good thing depending on what you have going on, but it is really important to keep in mind that vitamin D does have an effect on all the other hormones in the body.

And I would say a lot of the research, a lot of the big headlines you see in health news have to do with that vitamin D autoimmune connection. So there's a lot of research that will show you that people with chronic illness, people with cancer, people with autoimmune disease have really low levels of vitamin D. I think that's really interesting, I think it's really interesting that low vitamin D tends to go with this chronic illness. But does that actually mean that vitamin D is a cause? So I think when we see things like that, where we're like “Okay, vitamin D is associated with chronic illness, with cancer, with autoimmune issues. So I need to get my vitamin D levels tested and I need to take as much vitamin D as possible because it's going to prevent me from having these issues.”

But that actually might not be the case, just because there's a connection between something doesn't mean there's a causal factor. This is like the biggest thing with research that drives me crazy and the way that the news actually portrays that research, is they will say have crazy things in their headline that actually elude to the fact that there's some sort of causal mechanistic thing going on. When really it's actually just an association and just because two things are correlated doesn't mean they cause each other.

This is a big thing with like those population settings, and a lot of the big headlines you see in the media for this research has a lot to do with population settings. So it's like, people look at a population, so they look at a population of people and they say, "Okay, in this population these people tend to have a lower intake of iodine, and they also have a higher incidence of thyroid cancer," or something like that, right? So those things are connected according to the population study. You have that sorry the cat is distracting me, she's like in a bag right now. Totally ruining my train of thought, I should have kicked her out, but I just think she's so cute.

Anyways, so basically like those things have some sort of relationship. This low iodine is somehow connected to thyroid cancer but it doesn't mean that low iodine causes thyroid cancer. It just means that they're connected in some way and I think that's really interesting. Interesting. It's something that maybe we need to dig in deeper, but there is nothing in that study that actually indicates a causal mechanism.

We need to actually see deeper studies where we actually research whether there is a mechanistic or a causal factor going on. This is the big thing that drives me crazy about the media, is like they'll just ... a study like that will come out that will be some population study or epidemiological study that connects low iodine to thyroid cancer. But how it will be portrayed, the headline will be something like, "Low iodine causes thyroid cancer according to recent study." It's very misleading and I think a lot of people will just look at the headline, maybe they'll dig a little bit into the article but they actually don't go into that actual study like most people don't actually know how to read research studies and why would they? 

It's pretty boring, it's pretty technical but when you actually go look at the methods and how that study was actually done, that's how you can actually determine if there was actually something causal or something mechanistic that was actually studied, in a lot of the cases there isn't. That's me off on a tangent, but what was done was actually a review. So there was a review done on the research that connects vitamin D to autoimmune disease, for example. A review is basically just when they look at all the research available and see what it's all saying and kind of like analyze it and say, "Based off of all the research available, this is where things are pointing, this where they're not pointing, this is maybe something we need to look into further."

A review was actually released that was looking at vitamin D deficiency in regards to autoimmune disease and what they found was that low levels of vitamin D in patients with autoimmune disease may be a result rather than an actual cause of that autoimmune disease and maybe even supplementing with vitamin D may actually exacerbate that autoimmune condition.

So I think that's really interesting. Boy kitty. So and I think with a lot of that stuff, this is actually what's going on. Yes, people with autoimmune disease tend to have lower levels of vitamin D, but it doesn't mean that low levels of vitamin D are actually causing that autoimmune condition. I actually am not a fan of supplementing with vitamin D and I actually don't recommend it with anyone I work with and this is why. Because vitamin D is a vitamin, so not only is it a pro hormone, it's a hormone that affects other hormones but it's actually a vitamin that affects our minerals. vitamin D has a really unique effect on the minerals in the body, so it will actually raise calcium by increasing the intestinal absorption of calcium.

The other thing it does is it depletes the intestinal absorption of Potassium. This a big deal. First of all, 80% of people out there actually have issues with their calcium, they actually have too much calcium in the body. The reason why you wouldn't want too much calcium in the body because the higher the calcium gets in the body the more it slows the thyroid. And the other thing about calcium is it's not the smartest mineral, and when it's in the body without all its posses, so without proper levels of other mineral and vitamins, it tends to end up in the wrong place and it tends to build up in the soft tissue.

So when I do mineral testing, generally what I'm seeing is a lot of soft tissue calcification. This just calcium building up everywhere, where it doesn't belong. So 99% of calcium actually does belong in the bone and the teeth and that's where you want it to be. But when you have this soft tissue calcification situation going on the calcium can't get into the bone in the teeth and the Potassium will affect that. If you have low Potassium, very hard to get calcium into the bone and then it ends up building up in the soft tissue.

So that could be the joints, the organs, that could be the kidneys, that could be the muscles, that could be the brain. And calcium is relatively sharp, so it does cause a lot of aggravation. Bone spurs are a really good example of soft tissue calcification. Now, when you have soft tissue calcification, that is sort of aging at its finest because it makes you stiffer, it causes a lot of pain, a lot of tension, achiness, stiffness, even migraines and that's a big reason why people who are in their end of life stage, so elderly people, that's why they are stiff and don't move well and are achy and have a lot of pain, aren't very flexible because they have soft tissue calcification because that's what actually happens when you age.

Now vitamin D can exacerbate that, but of course if we have vitamin D in proper levels in the body, that's actually not going to happen. What does it mean for someone who already has that issue with calcium happening, and like I said I run hundreds of mineral panels and seeing it in like 80% of people. What happens when there's already a calcium issue and then people actually start to take, in my opinion, extremely high levels of vitamin D. They're taking 5,000 IUs, they're taking 10,000 IUs, they're taking 20 or 30. I've seen people prescribed as many as 50,000 IUs of vitamin D, like that is significant. That is a shit ton of vitamin D, okay?

I think it can be a big mistake and basically, so I'm going to dig in, I'm going to get a bit nerdy about mineral testing for a second here. But basically with mineral testing we see one of two patterns, we see a slow oxidizer versus a fast. 40 years ago, it was about 50/50 split, now it's about 80% slow. Most people are in slow pattern and people who are in a slow metabolic pattern have elevated calcium and low Potassium, and that's what vitamin D will exacerbate.

So it actually can make that situation worse. Now, if you're in that 20% who are fast oxidizers, which is significantly more rare these days, potentially vitamin D could help you but I've actually seen vitamin D to cause a lot of issues with mineral balancing. So I don't actually think that we are meant to take vitamin D3 on its own without the proper co-factors, without the K2, without all the other things that helps the vitamin D get to where it needs to go orally.

The biggest thing, so maybe what you're thinking here right now is that, "Okay, well, I got my vitamin D levels tested and I'm low," so that's why I'm taking vitamin D. I've actually confirmed it with testing." So, this is an issue because what you're getting tested for 25 hydroxy vitamin D is actually the storage form of vitamin D. It's not actually the active form. You can go Google that right now and that's exactly what you'll find.

So, how can we fully assess vitamin D levels and conclude that someone has vitamin D deficiency if we are only looking at the storage form of vitamin D? What does having low vitamin D storage actually mean? So I don't actually totally know the answer to this question. I'll be totally honest with you, but here are some thoughts in my head. So I would think if you are someone with chronic illness, if you have an autoimmunity, cancer, some other sort of chronic illness and you have low vitamin D storage, could it be that your body is just moving that vitamin D out of storage into an active form in order for you to, oh kitty, just wants to be near me ...

In order for you to actually utilize that vitamin D and have that anti sort of cancer anti-autoimmune affect. Could it be that your body is actually trying to use vitamin D so therefore your storage levels are going down? The other thought I have in my head is, "Well, what about people who live in a northern climate?" We know that one of the primary ways that we get vitamin D is actually from the sun. That is probably the best way that we can get vitamin D, is from UV light. Now, what happens if you're like me and you live in Canada and you spend six months out of the year with the sun so low on the horizon that you don't actually absorb the vitamin D? Well, depending on when you test, could it just be that your body is pulling vitamin D out of storage and activating it because it's March, for example, right now, or I guess it's April now, and it's actually using up those vitamin D stores to support your vitamin D levels through the winter while we are not getting expose to vitamin D.

These are definitely thoughts in my head. So let me know if this resonates with you. Let me know if you're on with me on Facebook live. Let me know if you have any questions about this, because these are definitely things that I have in my head when I think about this. If you want to get a full entire picture, if you want to see that bigger picture of your vitamin D you really should be testing the storage forms along with the active form of vitamin D. Now, you can get this tested. I actually just sent in my blood work last week and I actually got tested for this. You just need to request it.

Now, is a conventional doctor gonna want to test for this or even allow it? I would say there is a pretty good chance not, but I ordered my stuff from a naturopathic doctor, so I pay for it out of pocket.

The form you want to actually get tested for is the 125 Dihydroxycholecalciferol, so it's a very kind of [inaudible 00:18:05] word, but if you're wondering can you repeat that, just Google active form of vitamin D and you'll see that it will be the first thing that comes up. So I think if we are going to be supplementing, you're planning to supplement with high doses of vitamin D. I think first of all you need to look at the storage and the active form. Second of all, you really need to try to be getting that vitamin D from sunlight.

I really don't think that we are meant to take vitamin D supplements in high doses of vitamin D by itself. Because vitamin D by itself doesn't actually exist in any food form. Probably the best place to get it from a food perspective is fermented cod liver oil, I really love the stuff from Green Pasture. That's how a lot of traditional cultures actually supplemented for vitamin D in the winter. Now, if you get enough sunlight in the summer months, you spent enough time outside, you should actually have more than enough vitamin D levels to last the winter.

Now, there is a lot of research that shows if you do have autoimmune disease and you have low vitamin D supplementing it can actually exacerbate the autoimmune disease. I do believe if you have a lot of these mineral imbalances, then taking vitamin D may not actually be a very good idea. It may actually be very counterproductive. The biggest reason why a lot of us are vitamin D deficient is actually due to mal-illumination. So mal-illumination is a thing, it's just like malnutrition, it's because a lot of us aren't getting enough light.

A lot of us are spending all of our time indoors and we're not actually spending a lot of time out in the sunshine, and then on top of that there has been an excessive amount of fear mongering from the media, from conventional medicine telling us that the sun will give us cancer. Now, I'm not telling you to go out there and burn, and burn your skin off and peel and have that experience. I'm telling you to get unfiltered sunlight in the amount that your skin tone needs.

So that's going to vary depending on the person. So if you have very fair skin, if you're like my boyfriend, he's a ginger. He literally probably needs like 10 to 15 minutes maybe 20 of unfiltered sunlight every single day. That's it. That's the big advantage about having a lighter skin tone, is you don't need much to get the necessary UV light that you need on a regular basis.

Me, personally I have Italian heritage so I actually have to spend a fair amount of time in the sun. I need to probably get like 30 minutes daily of unfiltered sunlight. Overall, I don't actually think that, that is that much. Obviously, it depends on the weather, it depends on the clouds that sort of thing. But if you can spend that amount of time outside then you should technically get enough vitamin D. Now, if you're not because you have a chronic illness and your body is not actually utilizing vitamin D properly, you may need to supplement with something like fermented cod liver oil or even better you can purchase a vitamin D light.

Now these aren't cheap, I recommend the Sperti, I'll actually put that in the comments so you guys know what I'm talking about. But there are a lot of them on the market but that is the only one I've found so far that I think is actually a good one. It is a higher price point but if you are someone who suffers with seasonal affective disorder or chronically low vitamin D levels, then that actually might be a good option. You only need to use it for about five minutes every few days to get that vitamin D levels.

The other thing to keep in mind is in order for vitamin D to be activated your body needs to have enough magnesium. Magnesium is one of the most common mineral deficiencies. So I actually believe that not only is true vitamin D deficiency due to mal-illumination but I also believe it's due to magnesium deficiency. People are burning out their magnesium with stress, because people aren't absorbing it properly because they have poor adrenal, poor thyroid function. All these things in the body can affect magnesium. If you don't have proper levels of magnesium then you're not gonna actually be able to activate vitamin D.

So I really think that instead of focusing so much on vitamin D supplementation, we should really be considering magnesium, we should be considering our exposure to sun and how much sun we're actually getting.

So Jamie says, “Are you saying there are no situations where we should take vitamin D in supplemental form?” So I would probably only take it as fermented cod liver oil in a food based form. If you are gonna take vitamin D3 on its own, I probably wouldn't be taking more than a few hundred International Units. I really don't think it's a good strategy, I've seen it cause a lot of issues in mineral balancing, I've seen it exacerbate weight issues, thyroid issues, mood issues, fibromyalgia, I've seen it be a big issue and a lot of my colleagues who work with mineral balancing see it to be a big issue as well.

So I really don't recommend it in almost any case. I really don't think it's helpful, I think it's a result of some of the bigger chronic health issues that we have and I think it can be counterproductive. I think if you are set on taking vitamin D, you really should go look at getting the storage and the active form of vitamin D tested and you should consider getting your minerals tested with a hair mineral analysis. Because if you have high calcium and low Potassium then vitamin D is going to exacerbate that issue. If you have poor levels of magnesium, that's probably a big reason why you're not getting enough vitamin D. And then of course if you never go outside you never get unfiltered sunlight.

If you spend all your time indoors then I would say it's almost a guarantee that you're gonna have issues with vitamin D. [Soon Tu 00:23:50] I hope I pronounced your name wrong, says, "Interesting, my daughters MS specialist is the one who advised her to supplement with vitamin D." Yeah, so I would say it's a pretty trendy thing and it's almost a guarantee that if you go in with autoimmune, something like Multiple Sclerosis or cancer that sort of thing that you're gonna get put on these excessively high levels of vitamin D and I believe it could actually be very counterproductive.

When we give people single minerals or single vitamins without actually knowing what's going on with their mineral and vitamin system, without actually supplementing with the other things that actually support that nutrient, it doesn't work, it doesn't work at all because every vitamin and mineral has an effect on every other vitamin and mineral in the body. They all affect each other, so if you're just taking one thing without supporting the rest of the picture, I mean, it's gonna have all kinds of downstream effects. It's a really sort of tunnel vision way to look at supplementation, to look at the body, to look at vitamins, to look at minerals.

So I actually do not like vitamin D supplementation, it's not something I ever use, I have used it in very specific cases when I've seen low storage form with low active form of vitamin D. So a true deficiency with low magnesium levels in someone who has a fast metabolic type. That would be typically the only situation where I'd recommend it but I don't think I'd ever recommended it more than like 300 to 500 International Units of vitamin D a day, which is significantly less than the five to 10 to 50,000 International Units that I see recommended these days.

All right, guys. So that's all I've got for today. Let me know if you have any questions. I'm happy to answer them. Remember guys I do this Facebook live every single Tuesday at 4:00 PM on my Facebook page K Perry Nutrition. So if you want to interact with me live, if you want to answer, you want to get your questions answered by me, hop on or you can catch the replay or guys if you want to listen to the podcast this episode will go out not this Thursday but next Thursday, it's just the High on Energy podcast.

You can subscribe on iTunes, Spotify, GooglePlay, pretty much any podcast app, you can grab it. And guys, if you love this and you're listening on the podcast make sure to give me a five-star review on iTunes. That's the biggest way that you can support me and help me move up on the iTunes chart so we can get this information out to more people. It's free, it takes two minutes and it's pretty much the most powerful way you can support me if you like what I'm doing I would greatly appreciate that. So thanks so much guys, I really, really appreciate your time today. I appreciate you guys hanging out with me. And I will see you guys next Tuesday at 4:00 PM.

Movement Tips & Tricks for Adrenal Burnout (How to Exercise Safely)



Is exercise helpful or harmful when you have adrenal fatigue? When you are exhausted and burnout, it might be tempting to push through the fatigue and force yourself to exercise or join a gym training program. Maybe you are even forcing yourself to do CrossFit while suffering with adrenal burnout.

When your system is already taxed, it may actually be completely counterproductive to perform intense exercise or training. It could potentially slow your recovery (significantly!) and possibly even prevent you from healing or reaching your health goals altogether. 

In today's episode, we explore what it means to exercise when you are exhausted or have been diagnosed with adrenal fatigue. I give you some simple ways to determine what is the right amount of exercise for you. Plus, I teach you some simple strategies to support intense exercise while you are trying to heal and recover from adrenal fatigue or HPA-axis dysfunction.


Hey, guys. How's it going? Kendra here. Welcome to another episode of High End Energy TV. As always, I'm excited. It doesn't take much to get me excited. We're talking about what I think is a very important topic.

Guys, if you want to join me live on this podcast I do this as a Facebook Live every Tuesday. Typically at 4 P.M. We're doing it a little bit early today because I do have an appointment. If you don't have time to watch this whole video make sure to subscribe to the High End Energy Podcast. You can do that on iTunes, you can do that on Google Play, you can do that on Spotify, and that way you can listen to me as you walk, as you're in your car, any of those ways.

If you do want to ask me, if you want to interact with me live, make sure to join the Facebook Live. It's a pretty cool way to ask me questions, to say hey, for us to connect because I love connecting with you guys.

If you guys are on with me live right now on Facebook make sure to say hi in the comments, let me know you're here. We're going to dive into today's topic, which is all about exercise.

The big question is that maybe you want me to answer that I'm teasing in the description of this video is, "Is exercise hurting your energy level?" You know, we've gotten a lot of information about exercise and health over the past couple decades, right? I don't think I need to convince you that exercise is important.

I think we are all well-aware that in order to feel good, in order to be healthy, in order to maintain our weight, in order to have longevity and long lives that we actually need to focus on exercising on a regular basis. Right? That is very important. Like I said, I don't need to convince you.

I feel like a lot of the exercise advice that we've been given is slightly flawed. I know a lot of people feel like more is better. If you read this in a lot of magazines ... I remember as a teenager reading Cosmo magazine and it was always like, "The more you can exercise, the better. More is better. More is better."

You know, I honestly feel like in our society there is this big perception that more is better with a lot of things but more is not always better. When it comes to exercise that could be the case. Okay?

If you are exercising in a specific way, if you are over-exercising or under-exercising, you could be hurting your energy levels. Okay? Especially if you are in a healing situation. Meaning that you are going through maybe a health protocol, maybe you're not feeling your best, maybe you've been struggling with low energy for some time now and you don't have a lot of energy to go around and in that case you actually have to be very, very careful with the way that you exercise or you might actually be draining your energy levels further and actually doing yourself a disservice and actually preventing yourself from healing.

Hey, Angela. Angela is on. She says, "Hi, Kendra. Thanks for your awesome calls." You are very welcome, Angela. I hope this is helpful. All right.

Let's talk about what exercise actually is. Yes, we know that exercise is helpful. It helps us get strong. It helps us lose weight. What does it actually do?

I think the most important thing for us to understand about exercise is that exercise is stress. Okay? Exercise actually causes trauma to the body. When I say exercise I'm talking about more than just moving. I'm not referring to walking or light yoga. I'm referring to the type of exercise that might make you feel sore, where you raise your heart rate, and you might actually sweat a bit.

When I say exercise I'm talking about maybe a gym workout. Like maybe going to something kind of Crossfit-esque. I'm talking about going for a longer run. I'm talking about doing a power yoga class. I'm talking about heavy weight lifting. I'm talking about the kind of exercise where you're going to feel it the next day, you're going to feel that soreness.

What in effect is happening is you are in effect traumatizing the body with exercise. You are causing stress on your body. This is not necessarily a bad thing depending on the other types of stress that your body actually might have going on at the time.

It can be a good stress but for those of us who are already significantly stressed ... When I'm referring to stress I'm not just talking about, "Oh, I have a lot of mental and emotional stress. My job sucks. My family is really stressful." That sort of thing.

I'm talking about that stress with the addition of the physiological stress. The stuff that might be going on under the hood like gut infections or hormonal imbalances or mineral issues or heavy metals, chemicals, that sort of thing. All these things that can actually lead to more stress on our body and then when you layer exercise on top of that sometimes it's just too much for our body.

In order for us to actually benefit and get the metabolic effect or the strength-building, muscle-building effect from exercise we have to do that damage and where we actually get stronger is when the repair happens.

Typically, with exercise we're actually damaging and breaking down and tearing apart muscle fibers and then our body sees that stress and is like, "Okay, we need to make that stronger" and it goes in and it makes it stronger. Okay?

If you're never exercising and you're never getting what's called hormesis or that hometic effect, which is that stress effect on the muscle, then you're never getting that repair and your body doesn't really think it needs to get stronger. Your body only adapts to what it thinks it needs to adapt to.

If you told your body that life is really cruise-y, I just cruise around, I sit a lot, I watch Netflix, I'm on my computer all day, then your body is only going to adapt to that level but if you're constantly challenging your body with heavier or more intense forms of exercise your body will start to adapt.

Now the big issue comes for a lot of us who are struggling with burnout and exhaustion and low energy is that we get that hermetic effect, so we get that hormesis, we get that stress, but we don't regenerate properly. We don't repair because our body is too stressed out with other things to do, dealing with the immune issues, the gut issues, the mineral issues, or it just doesn't have the proper nutrition to make that repair or rebuilding that regeneration happen and then we end up with just a lot of added stress or it just really takes our body a long time to make that happen because it's got so much it's dealing with.

Now if this is going on with you, if exercise is having a counter-acting effect, if it's kind of harming your body or making the healing process more difficult for your body, typically you're going to have a really long recovery time.

Yes, when you do some level of intense exercise where you're doing something you haven't done before, yes, you're going to be sore, you're probably going to be sore for two or three days. That's okay. When you continue to do that exercise that recovery time should become less. Ideally, we should have pretty quick recovery times. If you don't have that recovery time it's a pretty good sign that the exercise that you're doing is actually depleting you further.

When you're a really strong person, when you're really healthy, you have good energy levels, you feel great, exercise is a really good stress. You should have quick recovery time, you should be able to have high performance. When you're doing that exercise you should feel really great and energized after that exercise.

There's a good chance if you're listening to me on the podcast right now or hanging out with me on Facebook live this might not be the case for you. Typically, people don't come and listen to me when they feel fantastic. Most people listen to me because they're not feeling so hot, right?

When it comes to exercise the most important thing is to be extra, extra mindful. I had to be incredibly mindful when I was dealing with burnout because it was literally making me feel terrible. I would exercise and then I would feel like I got bitch slapped across the face with a train or a truck because I literally felt like I'd just been run over. I was just flat out exhausted. I felt like I was lying in a ditch, like I could just go to sleep after those exercises.

That's a sign that the exercise you did is way too intense for you and it's depleting your energy levels. Now this is really tricky and this was really tricky for me because I'm an outdoor enthusiast. My life is in the mountains. I live in a very active community, a very active town.

A lot of people who are out in the mountains we're mountain biking, we're climbing, we're doing all these things and when I was feeling exhausted from these things and when I was unable to keep up and do these things I felt very isolated from my community, my friends, my partner, because I literally couldn't keep up.

That's what I do for fun. That's my enjoyment, that's my hobbies. I don't do arts and crafts. Arts and crafts are my fucking worst nightmare. That's not something I want to do. Doing a collage? Horrible. A puzzle? Not good. That stuff is just not for me.

For me, to enjoy myself and really truly feel like myself and feel alive I need to be out there doing those things. Unfortunately, those things require a lot of energy.

This was a really hard time. You might be in this situation too. Jamie just hopped on. Hey, Jamie. She says, "Good timing. This is what's happening to me." Very, very real for Jamie. She's having these similar issues.

Yeah. It's a tough thing but the thing is, especially when we have metal toxicity and especially when we have copper toxicity, typically you are going to feel like garbage after a workout because any time you raise the metabolic rate and that is what exercise does, your body will start immobilizing copper, it will start immobilizing metals, and if your detox pathways can't keep up because you don't have the detoxification, because you don't have good mineral levels, because your body is unhealthy, those things just get redeposited and they don't actually move out of your body and they make you feel like shit.

I want to talk a little bit about some things because we do want to move and if you are sick, if you are in fatigue, if you are in burnout ... I'm getting self-conscious now because Cody [inaudible 00:11:58] just hopped on and he's my personal trainer and he's probably going to judge everything I say. I just got super self-conscious but it's okay. I'm just going to roll with it. I'm glad you're here, Cody. Really stoked to always see you on for these calls.

Okay. I want to talk a little bit about how to dial it back. This is the most important because you do have to be really mindful with exercise and if you do exercise and you feel really energized and good after it that is how you should be feeling and that's a good sign that that exercise that you just did was at a good intensity level for you.

If you're getting that flat out exhausted, burned out, like you could go to sleep, like you're just feeling so wiped out after exercise, you are going to have to dial it back and that might be really challenging for you because maybe you're like me and you have a bit of an exercise addiction and you want to exercise, you want to do those things.

This actually reminds me of a story now that Cody just jumped on because when I first started up at Cody's gym I was in the middle of ... I had just started getting into hair mineral analysis. I had been balancing my minerals for about eight months. I was feeling pretty fatigued but at that time when I signed up for the gym I'd had about six weeks of feeling pretty good.

I was like, "Oh, I feel pretty good." I love exercise. I love going to the gym. I love all these things. I was like, "Okay, I'm going to do this gym program." At the time, I was super copper toxic, I was kind of unaware of it at the time. I kind of knew it was there based on the practitioner I was working with but it was hidden at that point. My body was at the point where it just wasn't strong enough to dump that copper.

Now I started doing the program at Cody's gym, Maverick Strength, I'm always giving shout outs to Maverick Strength. It's a fantastic gym if you live in the Kootenay area. You know, I just wasn't quite ready for that exercise and I started doing the program and I was okay at first but then I progressively started feeling worse.

I was kind of ignoring it because I was just like ... I really wanted it. I really wanted to be there. I really wanted to get fit. I wanted to lose some weight. I wanted to feel strong. I hadn't felt strong in like seven years because I was so depleted.

When I did that really intense exercise I was feeling that exhausted feeling afterwards and what was happening in my body, with what I confirmed with mineral testing, was I started dumping copper, I started ... Actually that probably is what stimulated my body to detox copper and that's what I saw when I tested my minerals a couple of months later. Copper through the fucking roof. It was off the charts. I had started dumping it. When you start dumping copper you typically feel like shit.

Unfortunately, at the time, the practitioner I was working with wasn't very helpful and I went through something called copper dump syndrome, which is horrible. I never recommend going through that. I didn't really get any strategies to reduce it.

I started getting horrible insomnia, I started getting crazy fatigue, I was super anxious, super panicky, I was up all night every night. I actually had to quit Maverick, the gym.

That was really hard for me. I remember crying about it and being super upset. My boyfriend Ryan was just like, "Oh my God. Stop crying." I was so disheartened, I was so frustrated because I wanted it so bad but clearly my body just wasn't ready for it. I had to really back off.

Last winter, because this was about a year ago when I was going through that copper dump cycle, it was really rough. I had a really rough time. I didn't do a lot of skiing. I couldn't do a lot of exercise in general because I was just so exhausted. It's because my body was dumping that copper.

Fast forward. It's over a year. It's about a year and a half later. I've been back at Maverick since January. I feel great. I've been doing the group workouts. Cody, I've even done the conditioning a couple of times. You'd be super proud of me. I feel fine. My recovery level is good.

Now I still don't push it. I don't do ... I'm super off-topic now. I've gone down a total rabbit hole but I've got to roll with it now that I've gone down it.

The workouts start with a warmup. There's a strength training component and then it finishes with the conditioning, which is more like the high intensity cardio type of stuff. I usually skip that. I usually have been doing the warmup, the group warmup, the group strength training component, and then I skip the conditioning.

A couple of times I do it when I feel strong, when I had a really good sleep the night before, and my energy levels are good. A lot of times I still skip it. Even though I have dumped the copper, even though I'm strong, I feel good, I'm in a much better place, I still have to be cautious.

With me, while I love going to the gym, it's not my priority. My priority is mountain biking, it's climbing, it's being out in the mountains, which requires a lot of energy. I really do need to micro-manage what I give my energy to so that's really important for me.

I'm totally off on a tangent right now about my own experience but I want to give you guys some actionable tips. By explaining my experience I'm just hoping that you understand that, yeah, you do have to be really mindful and I've actually done this several times. When I first got into functional nutrition I remember being taught by Reid Davis that ... He's like, "You can't go back to intense exercise too quickly because you will make yourself take steps back."

I did this twice with Crossfit, where actually Cody was also my trainer I believe. I was kind of feeling better. I was like, "Ooh, I'm good. I'm good." But I totally got ahead of myself, signed up for Crossfit, six weeks in, total crash. Had to stop doing all exercise and went into another four month super exhausted fatigue cycle. I did that another time and then I did it a third time at Maverick.

You know, I need to follow my own advice. I had to experience it for myself. Just be really aware. After you do a workout you should feel good, you should feel energized, you should have good recovery time. You shouldn't be sore for weeks. You shouldn't be totally wiped out. You should sleep good that night ... Like if you stop sleeping that is a sign that that exercise is too much.

I totally get it. Jamie says, "I miss working out so much. I thought yoga would be a good choice but it still wipes me out." Yeah. You know, Jamie, you might do good with a gentle yoga or a light strength training program. I definitely love the more gentle yoga. I know yin can be super boring. I'm actually going to a yin class tonight. I hate it but I know it's good for me.

Yeah. Yeah. Jamie relates to me. It's so hard not to go but you just have to remember that exercise is a stress and that's what it all comes back to is the fact that exercise is a stressor and if we're layering stress on top of stress on top of stress we are not doing ourselves any good.

This is probably the hardest thing about recovery. I coach so many people who are like, "I just miss exercising" or, "I feel like I've lost a piece of myself." That's definitely how I felt. I felt like I'd lost a piece of my personality.

Let's talk about some of the things you should be doing prior to exercise. Of course, remember today when I talk about exercise I'm talking about the exercise at a certain intensity. The type that you feel the next day that makes you feel a bit sore, the type that kind of pushes your muscles to exhaustion, to the point where you're like, "I couldn't do another lunge" or, "I can barely do this downward dog because I've done so many and I'm so tired" or you're sweating a bunch.

Prior to exercise I think a really important thing is to structure your meals so you're not eating within two hours before exercise. When you exercise you actually end up with increased permeability in the gut. There's a little bit of leaky gut action that happens.

Now if you eat a meal within that two hours you might end up with a lot of gastric discomfort, like stomach discomfort, stomach pain, indigestion, bloating. That kind of leaky gut action does happen. That's normal. You do want to make sure you're not eating a big meal or any meal at all prior to exercise.

Now if you're doing an exercise at 5:30 A.M. you're probably going to have to eat something but keep it light. Just because if you have food in your stomach and you're getting an increased permeability some of those food particles, food chemicals, might be ending up in your blood and they might be causing some GI issues, some GI distress.

I do recommend not eating two hours prior to exercise but if you do want a bit of fuel, if you want a bit of pre-exercise fuel something I've found works really well for me and this was actually recommended by Ben Greenfield, who is someone that I follow, I really love, if you're into super nerdy exercise science and biohacking he has a really great podcast.

He says to do some essential amino acids prior to your workout to give you a bit of that energy boost to feed your muscles. Not branch chain amino acids. You want to do the essential.

Now Thorn Research has some. Those are the ones that I use. I typically actually prior to a workout I'll eat like a gut support. I love the mega [inaudible 00:20:47] from Micro Biome Labs. They're awesome so I usually do that with the essential amino acids prior so I'm getting that gut support plus the amino acids. That actually gives me quite a bit of energy during my workout.

The other thing is you do actually want to make sure you hydrate prior to your workout. A lot of people will hydrate after or during but you actually want to spend a bit of time hydrating at least 500 mls to 1000 mls, so about half a liter to a liter of water prior to your workout.

I try to heavily sea salt that water because that is going to give you minerals. When you're sweating during a workout and you're getting all of that crazy white stuff on your shirt that is actually the sweat. Those electrolytes, those electrolytes being lost.

I always like to tell people drink their sea salt water before and after. Now if you've never done sea salt in your water before start slow, start with a pinch. If you do too much you might just give yourself diarrhea unfortunately or you might give yourself some gastric distress. Start with a pinch. You may also not like the way it tastes. I love it now. I love my salty water. But start with a pinch and roll from there.

Then it's really important as well during exercise to hydrate or even have an electrolyte replacer. Sometimes I just drink my sea salt water. I'll put a bit of honey in there, a bit of lemon. You can actually make your own energy drink. I definitely don't recommend Gatorade.

If you need something with a little extra bang coconut water is actually really fantastic. It's a really great electrolyte drink. I think it's super superior to Gatorade or any of those crap synthetic drinks or any of those electrolyte replacements. Just buy a coconut water. Really, really awesome.

Then typically after exercise you also want to replenish your electrolytes as well because this is the biggest issue with exercise for a lot of people. A lot of us are mineral deficient, especially in sodium and potassium. 80% of people have low sodium and low potassium.

Cody says, "Awesome tips" so I'm feeling a little less self-conscious now. Most people have low sodium, low potassium, and that's a big reason why they feel bottomed out with exercise because they don't have the sodium levels to actually maintain that exercise.

When they do that exercise their sodium will go up and they get that temporary high where they're doing it and they're like, "I feel good. I feel good. I feel good" and then afterwards they just don't have the sodium levels in their body to maintain that, sodium crashes, and that's why they feel like a pile of dog poop after a workout. I really do recommend the coconut water during and after the exercise.

The other product I really love is 40,000 Volts from Trace Minerals Research. It's a really fantastic electrolyte replacement formula that I recommend to all the athletes that I work with. Typically, my athletes ... I work with one of the top kettlebell athletes in the world. She's fantastic. I get her drinking a teaspoon of the Trace Minerals Research 40,000 Volts before and after her workout.

Now you do have to build up to that. It is a salt solution. It will make you shit your pants if you do too much at once. It does have a higher dose of magnesium so some people don't tolerate it well so always start slow like you should with anything. Remember my disclaimer, I'm not a medical doctor and you should always be checking with your doctor or your pharmacist before implementing any new supplement program.

I love doing that afterwards. Really, really fantastic. The same goes if you're doing sauna therapy, guys. If you're doing any longer sauna therapy it actually doubles as a cardiovascular workout. You get a lot of the same metabolic effects from going in a sauna as you do doing exercise.

Treat the sauna like exercise. You should be hydrating before, during, and after. Having your coconut water and even doing your 40,000 Volts, especially if you're doing a longer sauna session. If you're in there for 30 minutes sweating your balls off then you definitely want to replace that.

Then after a workout there's a few things you can do in terms of exercise. Now this comes from Ben Greenfield recommendations again. He used to say ... He was talking a lot about this insulin effect that you get right after a workout and that's where you should be eating this higher carbohydrate meal is directly after a workout.

I can't remember what he said. I really should have gone back and reread the transcript for that episode. He actually recommends that you do your higher carbohydrate meal about two hours after your workout. He doesn't think that you actually need to do it right after a workout.

Typically, what you want to do is you want to not eat about two hours prior to exercise. The meal that you do have that day before that exercise should be a lower carb meal. Go with high fat, high protein. Stay away from the sugars, stay away from the carbs, and save your higher carbs for two hours after that exercise session.

A higher carb could be potatoes, root vegetables, maybe it's a little bit of white rice depending on the type of diet that you're eating. Typically, that's when I'll have my sweet potato and I'll have my potatoes is two hours after I do a higher intensity workout.

The other thing you should do and maybe this is obvious but I definitely am terrible for this is to stretch. Very, very important to stretch your muscles after exercise. I was at the osteopath the other day and she was like, "Girl, you need to stretch." I'm like, "I know. I've known this for years and I still have such a hard time doing it."

Make sure you spend about 20 minutes stretching after a workout. Make sure you have that meal, you replenish your muscle stores, and that you're hydrating as well.

Then the other thing you can do if you guys have a little bit more money to invest is do some red light therapy or sauna. Sauna is really fantastic but I love the red light. Red Rush does one that I really love and Joovv is the one that I have.

It's just a high powered, red light so it falls right next to near infrared on the light spectrum but it has a really, really nice not only mitochondrial enhancing effect but it has a really nice effect for muscle recovery. It's also fantastic for injuries. I always lend it out to all my friends when they have sports injuries. You know, we live in a mountain town. People are always messing up their bodies. I lend that light out quite a bit but I use it a lot on my knee, I use it on any muscle soreness I have.

If I actually do go to Maverick and do the conditioning I use the red light on those muscles that are sore and I swear to God it helps with muscle recovery. It's a really, really awesome thing.

Okay. I'm going to hop into the comments now. I'll see if you guys have questions. I know there was some earlier ones. Lisa says, "Me too. I get nauseated and I just want to nap after exercising. Looking forward to hearing this." Awesome.

Alicia says she also misses working out, "I used to feel pretty energized but my muscles don't recover well." Yeah. Alicia I believe you were looking into a red light. That would definitely be good for you.

Angela says, "Thanks for reminding me I need to get off my butt more often." Yeah. We all do. I need to get off my butt right now. Then Alicia says, "We worked with a trainer who told us there was no reason to stretch." Yeah, I think stretching is important, right? I mean, you notice that effect instantly, right? I feel like you're so tight you go to a yoga class, you do a stretch, and you're like, "Oh, I feel so much better."

Guys, let me know if you have questions. I'll give you guys a few minutes because I know there's a bit of delay between when I see the comments but thanks so much for joining me today. I hope this was helpful. Those are typically the things that I do during, before, and after exercise.

You know, I think the hardest thing about this conversation is just realizing when you need to slow down, when you need to reduce something, and just remember that you can still benefit from movement even if it's not like you going balls to the wall, crushing yourself, like maybe you want to do.

It's been a tough lesson for me. I do have to be mindful. I have to be aware of when I didn't have a good sleep the night before. If I didn't have a good sleep the night before I'm not doing the conditioning, I'm probably not going for a super intense ride. I'm probably keeping it light.

Lisa asks, "Walking is good then?" Yes, walking is actually a really great natural form of exercise. I think when you're struggling, when you're in burnout, when you're exhausted, walking is fantastic. You know, you do want to push through every now and then because it is really important to raise your heart rate. If you're really struggling then that might have to be really quick.

When I was really sick and I just didn't have the juice to do any exercise I was going on long walks and then I would do literally a five minute Tabata workout or a five minute HIIT workout, high intensity interval training. Just enough to get my heart rate up and then I would chill. It is good to at least have that sometimes but you do want to be mindful. If you're totally burnout, if you're totally exhausted, if you're really stressed out, it might be a better day to go do a yoga class than to go to Crossfit.

All right. Jamie says, "I can't wait to walk outside. Thank goodness. Walking weather is almost here." Yeah, Jamie lives in Winnipeg and she's been posting screenshots all winter of her weather forecast. It was like minus 50 in Winnipeg, which is shocking. I'm like, "I'm glad I don't live in Winnipeg."

All right, guys. Thanks so much for hanging out with me today. Remember, guys, this goes out as a podcast every single Thursday so subscribe to the High End Energy Podcast if you want to listen to me or you can hang out with me live on the live show every Tuesday at 4 P.M. with the exception of today because I have an appointment. This also goes to YouTube so you can also hang out with me on YouTube as well.

Thanks so much, guys. Love you as always. I will be talking to you next Tuesday at 4 P.M. Pacific.

What to Do When Sleep Escapes You (My Top 3 Sleep Hacks for Insomnia)



There is nothing more frustrating than when you have insomnia and sleep issues night after night after night. Luckily there are a few key sleep hacks that you can implement to help you get a better night's sleep. 

Insomnia can be debilitating. It feels like nothing else you do for your help even remotely means anything when you can't get enough sleep at night. You feel tired all day. You feel run down. You feel exhausted. You feel irritable, snappy and you hate everyone in sight. No matter how tired you are during the day, when bedtime comes you still can't sleep!

In this episode of the HIGH on Energy podcast, I give you my top 3 sleep hacks. These are different than other sleep advice you may have received. There is a good chance you haven't tried these before and they could be very helpful in getting you to sleep in a way that leads you to feel rested and energized first thing in the morning. 


Hello, hello everyone. How's it going? Welcome to another fantastic episode of High On Energy TV for those of you who are hanging out with me on Facebook Live and High On Energy Podcast for those of you who are listening to me in your car or on your walk. Welcome. I've been absent for a few weeks but I am back. It's been pretty busy and last week I was traveling. I headed down to San Diego for Social Media Marketing World. I'm such a business and marketing nerd and I had so much fun just learning about business and marketing. So really, really great, great conference. I highly recommend it for those of you who run your own business and want to learn how to get out in front of more people. There were so many gold sessions there. I learned so much. I made a lot of great connections. And if you are an entrepreneur or you're a health coach, someone who wants to learn more about expanding your business, I'm going to be going over my top take home lessons learned in a upcoming episode of the 360 Health Biz podcast, which is my other podcast. And make sure to subscribe to that.

But if you are on the High On Energy podcast, do make sure to subscribe so you never miss an episode. I go live with the show every single Tuesday on Facebook Live. So if you guys want to ask me questions, if you want to hang out with me, if you want to connect with me and engage with me, this is definitely the place to do it. But if you're kind of like me and you don't have no time to consume video content then make sure to subscribe to the High On Energy podcast on iTunes, on Spotify, and then you can listen to me in your car, on your run, or wherever and get me into your eardrums, which is a scary, scary thing.

All right guys, today we have a fantastic topic as always. We're going to be talking about something that is very near and dear to my heart. We're going to be talking about sleep. I'm going to be giving you three sleep hacks to get into a deeper and more regenerative sleep. Now this is a very important topic because sleep is damn important. Let's be fully honest here. If you are not sleeping, everything else you do for your body that seems good kind of gets negated. It's very, very hard to feel good, to feel the effects of your fantastic diet that you're eating, to feel the effects of your exercise, to really get benefit from your meditation or whatever stress reduction activity you are doing, if you sleep like crap. I know, as someone who has gone through many bouts of insomnia, I know that when I'm going through my bouts of insomnia I just feel like crap. I'm eating really healthy. I'm doing all these good things for my body but the fact that I'm getting a crappy night's sleep every single night just makes it really impossible to feel good.

And on top of that when you have insomnia, when you're up all night and you can't sleep despite being incredibly tired, despite being exhausted and really, really truly, truly wanting in the deep corners of your heart to be able to sleep and to not be able to, that is ... It's infuriating. It's frustrating. And your mind ends up going to a lot of really, really dark places unfortunately.

So welcome Marian, welcome Heather. Pete's here. Guys if you have questions about sleep let me know and I will get to your questions later on in the episode. I want to talk about first, and I have all my little notes in front of me because I don't want to miss anything, I want to talk about the basics. And I'm going to give you three of my top sleep hacks plus one bonus sleep hack that work really well for me, that work really well for a lot of my clients. But if you don't have the basics in place these things aren't going to really work. So let's talk about the basics for sleep. And some of these might surprise you. So if you are someone who's struggling with insomnia, your are someone who's struggling with chronic, you're having trouble falling asleep, staying asleep, the first thing you actually want to consider is what you're eating for breakfast. Now I know that this is weird. You're like what does my breakfast have to do with sleep? The truth is everything. Your sleep at night always starts with how you started your day and what you started with eating for breakfast.

A lot of us are typically eating high sugar, high carbohydrate breakfast. Unfortunately a lot of the sort of North American breakfasts are kind of high sugar, high carb. It's like toast, it's a bagel, it's granola, it's a pastry, it's a donut. Those sorts of things. Pancakes, waffles. Those are really high carb, high sugar foods and what those do is they actually set you off on a blood sugar rollercoaster for the rest of the day. So having that really poor breakfast ... Because we burn through that type of energy really quickly and if you're eating breakfast you do want to start your day with something that's hardy, something that's going to give you more lasting energy. If you start your day on that blood sugar rollercoaster then what happens is you're on that rollercoaster for the rest of the day. You're more likely to have that 2 p.m., 3 p.m. afternoon crash. You are more likely to have that after work, eat everything, eat anything binge fest where you get home and just destroy your cupboards and then you're way more likely to have issues sleeping at night because you will continue that rollercoaster throughout sleep and when your blood sugar crashes your body will use stress hormones to raise your blood sugar.

So cortisol and adrenaline are primary stress hormones but they also are glucose immobilizing hormones. So they stabilize your blood sugar. So if you have crashing blood sugar while you're sleeping because you ate a really crappy breakfast to start your day, then yeah, your blood sugar's going to crash while you sleep and those stress hormones, while they do raise your blood sugar, they are stimulating hormones. And that very much in itself can wake you up. And that's why a lot of people, they wake up in the middle of the night with a start, maybe they wake up with panic, maybe their heart is racing because those stress hormones are actually getting activated and waking them out of their sleep. We don't want to have stimulating hormones that actually compete with melatonin, your sleep hormone, going off while we're sleeping. So really consider that breakfast, what are you eating for breakfast, and make sure to eat a breakfast that is high in protein and high in fat.

High fat, high protein breakfasts are way more stabilizing to the blood sugar is a way better way to start your day if you're eating breakfast and you're not intermittent fasting. So eggs are great. Protein powder in a smoothie, like maybe a coconut yogurt or something like that. Veggies. Any form of animal product. I typically, if I eat breakfast I'm going to eat leftovers from dinner. Or this morning I had some really nice local, organic bacon with avocado and steamed greens, and salsa and tomatoes, and it was so good. Let me tell you. But that's a really good way to start your day.

Now, we have to also talk about what is going to be happening in the hours that lead up before bedtime because a lot of people sabotage their sleep with what they do in the couple hours before bedtime. So when I take in a client or a member into my membership I'm always asking them in the intake form like hey what are you up to in those two hours before you go to bed? Because a lot of us are on screens. I would say this is the number one thing that we are doing that is destroying our sleep is we are on our phones, we're on our computer watching a movie, we're on our tablets, whatever we're doing. We're scrolling through Instagram or on Netflix or whatever, HBO, and we're getting exposed to a lot of blue light. The way that the light comes from the screen it's actually the same type of light that comes from the rising sun. As humans we actually work on a circadian rhythm. We love cycles. We love routine. And that rising sun, that is what stimulates our cortisol, that stress hormone that also gives us energy. It give us motivation, it gets us out of bed, and it helps us start our day.

So that's happening, but if you are at night, a time where you're supposed to actually be in the dark, maybe around the campfire, maybe around a candle or getting more of that orange light, but you're giving yourself that blue light that really just stimulates your stress hormones. So that will bring down your melatonin and it will actually raise your stress hormones and your cortisol. And this is a tough one. We're all very screen addicted. I'm not sitting here on my high horse telling you that I don't have a screen addiction. I was just at Social Media Marketing World and holy crap did I enjoy indulging my screen addiction because we're at a marketing conference. Everyone's on their phone, everyone's Instagram storying, Facebook Living everywhere and I just fully gave into it and just indulged my addiction and it felt really good. I got that dopamine hit that that sort of thing gives you. But of course now that I'm back to the real world I'm now trying to disconnect from screens again.

We're all very addicted to it. We get a lot of sort of instinct gratification when we're scrolling through our Facebook feed and we're on Instagram. When somebody comments, when somebody likes, when someone sends us a message we get that dopamine hit. But we really need to get off our screens before bed. This is really important. Now, some of us ... Every now and then maybe you're going to want to watch a movie, maybe you have to work in the evening, maybe that's your only time to work and there's not really a way for you to avoid being on screens. Well I do recommend getting a pair of ... I believe the brand name is Swanson. I'm not affiliated with this company. I have those orange blue light blocking glasses. I actually left them in San Diego which is so disheartening. I had to order myself another pair. But I actually wear those as soon as the sun goes down. I wear them. They're sort of trendy. They're orange. But they look way better than the old pair that I had that just looked like safety glasses. But I wear those the whole evening and they basically make all the light orange kind of like a campfire. And honestly I do believe they play a really significant role in me having really great sleeps.

I do like to watch Netflix sometimes. I do like to indulge in a little Bachelor or Bachelorette every now and then. I will not lie. I do love shitty reality TV. And I'm obsessed with true crimes. I love watching documentaries. I'm watching the case against Adnan Syed right now, the guy who was in the first episode of Serial. Really fantastic. Blowing my mind. But anyway, so if I do decide to indulge my screens. After the sun goes down I always wear my blue light blocking glasses. So those do really help.

The other thing to consider is you need to sleep in a dark room so if you live in the city you probably need something like blackout blinds or at least something that dims the room quite significantly. You also need to sleep in a cold room. Our body temperature actually needs to drop in order for us to get into a deep sleep. And that's probably an evolutionary thing. It's probably that at night the temperature always dropped. We weren't in heated houses. So you do want to cool your room as much as possible whilst not being to cold. So get it as cold as you can possibly tolerate while you're still comfortable without waking up cold. But you do want to get it as low as possible. I mean we put our temperature down to about 12 degrees at night. Sometimes I even open the window because I'm definitely a hot sleeper. So creating that nighttime routine and making sure you're not doing anything stimulating in two hours before bed, this is the basics. So you probably shouldn't be going to crossfit in the two hours before you go to bed. You probably shouldn't be doing intense exercise. You probably should not be checking your email.

Email always fires me up. There's always something in my inbox that I'm like ooh, I have to deal with this or that's really stressful. You need to do something relaxing. Maybe it's a stretch, maybe it's a meditation, maybe it's reading a book, listening to a podcast, maybe it's going for a walk, snuggling with your partner, your kids, whatever it is. You do want to try to ... At least an hour but two is more ideal. Really try to keep that space open for chill time before bed. And try to do similar things every night because our body loves routine, it loves repetition, and when we do those things it sort of tells our body that hey, it's time to actually go for sleep.

I'm going to hop into the comments box for those of you are hanging out on Facebook Live with me. Katy says "Any suggestions for crazy, chronic nightmares other than meditation, yoga, or not eating a large meal at night?" Yeah, I would definitely be thinking about gut infections. I know parasite infections sometimes are linked or other types of gut infections like yeast or bacteria, sometimes they are linked to nightmares. But I would say yeah, meditation, yoga. Nidra is really helpful. I would definitely work on diet. Definitely look into gut health. Consider running something like a GI-MAP absolutely might be helpful. Something I'm going to get into today called HeartMath which I found really, really helpful for getting into a deeper sleep. That might be really helpful.

Hey Jenny. Hey Ellen. Jenny says "Hi. I'm back from Mexico." I hope you had a fantastic time Jenny. And Ellen's here too. There's a question from Pete, although it's not related to sleep but I do want to get to it. He just says "My mother has C. diff and she needs some idea on foods she can eat and some better ways to control this. She has been three times to the hospital, same results. Very concerned. I'm reaching out. Please help with some ideas." Yeah, so what you need is to work with a practitioner who knows how to treat C. diff with Saccharomyces boulardii. Antibiotics will not work for C. diff. I rarely see that happen. And then there's going to be actually a massive side effect of taking antibiotics. Now a C. diff taper down protocol, I can't advise you over Facebook Live. Legally I am not allowed to do that. But if you do find a functional health practitioner, if she joins my High On Energy membership I can absolutely advise her on that. That's just It's a program for women. We run testing and in that way I could advise her on that but it's actually a very easy infection to get rid of, it's just that it can't be through the conventional route of using antibiotics. It does need to be with probiotics and other targeted gut support. Okay, I hope that helps.

Awesome guys. I'm going to jump into the three hacks. Just to give you guys a bit of background, having chronic insomnia, like debilitating, horrible insomnia is one of the main things that got me so desperate that I ended up stumbling upon functional medicine and deciding to make a change from being a forest technician and turn into owning an online business in functional health. So I got insomnia seemingly out of the blue and I can tell you that I have never been a great sleeper, I've always been a light sleeper. I've always been a sensitive sleeper and I remember in high school I always had trouble getting to sleep and that was generally my issue. But literally one night out of nowhere I just stopped sleeping. And I spent about six months having horrible insomnia where I was only getting an hour or two of sleep each night. I was incredibly wired. My body was vibrating. My body was very hot. And it was pretty debilitating. And then after six months it stopped for about six months and then the exact same time of the year, almost like the day to the year before, I went through it again.

So that was pretty terrible and since then I've gone through several other episodes and I actually just went through another episode in January due to a lot of stress that was going on in my business. But I really kind of tried to think outside the box because I knew I was doing all of the right things. My diet was optimized. I was balancing my minerals. I worked significantly on gut health, on hormones. So I really had to think outside the box. So these are some really great sleep hacks, some things to try when you feel like nothing else is working.

Okay. Number one is actually glycine. I saw a lot of really great results with glycine. And glycine is an amino acid and it's a neurotransmitter. And it's a calming neurotransmitter. It's calming. And unfortunately a lot of us don't have a lot of glycine in our diet because glycine is an essential amino acid that's not present in a lot of the animal products that we're eating. So typically when we're eating animal products, and I am an advocate for eating good quality meat in the diet, but a lot of us are eating muscle meat. So we're not eating the brain, the organs, the skin, the bones, a lot of those things, and unfortunately muscle meat is really high in methionine and really low in glycine. Now methionine is stimulating and glycine is calming. So by taking glycine you can actually help balance that ratio but it can also help you feel calmer and more relaxed at night. The other thing I love about glycine is it actually drops your body temperature just enough to get you into a deep sleep. I think that's part of the reason why it works so well is that it has that body temperature dropping effect and we always want that to happen in order for us to get into that deep sleep.

So I started with glycine and I felt that happened a lot. Because typically when I go through these phases of insomnia I have a lot of body heat. I'm very hot. So there's two ways you can go about using glycine. You can get glycine through collagen. And some people will have a lot of success using collagen powder before bed. Now collagen dissolves easily in water. It has no flavor so it's easy to just put it in a cup of water and drink it down. So you'd want to take about as much collagen as you could get about three milligrams of glycine. It depends on the type of collagen you're using. I believe I use Organica collagen and I believe about just under two tablespoons gives me about three milligrams of collagen. So that can be helpful but keeping in mind that collagen has lots of other amino acids in it. It also has methionine. So I find this works for some people but not others. For some people the collagen totally works but for other people, they may actually want to specifically supplement with the amino acid glycine. So you'd want to do about three milligrams of glycine, and glycine only. It's a bit harder of a supplement to find but I know Thorne Research does make one. Typically you can get that off something like iHerb.

I might be wrong but I believe with the Thorne Research it's about a milligram for a capsule so you take about three at night. And that can be really helpful. So three milligrams. But you can take up to six. But I typically start with the lower dose. I go with three. If you're a sensitive flower you may actually want to start with one and slowly work your way up and see if that helps. And I've actually found that to be incredibly, incredibly helpful. So guys let me know if you have questions about that. Katy says "What kind of protein do you recommend for breakfast?" I recommend animal protein. Honestly that is the best, easiest to extract, most high quality protein. Obviously coming from really high quality animals. Organic, grass fed. You want to make sure that animal proteins is coming from a good place but that could be chicken, it could be turkey, it could be eggs, it could be a really high quality bacon, a really high quality breakfast sausage. I do believe that the animal protein for breakfast, it's full of minerals, it's full of nutrients, and so it is a great way to start your day. And I'll probably get some kickback from the vegans as always but yeah.

I mean I don't love protein powders. There's not really many of them that I would recommend. I always recommend just going to the source and eating the animal product. But I would say probably hemp seed protein is probably my top favorite. Or cricket protein is actually a really good source. Yes that comes from an animal but crickets are an incredibly sustainable source of protein. They're very high protein and they're very, very sustainable because they can be grown in warehouses. So cricket protein, hemp protein would be my two top favorites but honestly just eat the meat. That would be my thing. If you eat meat, just eat the meat.

Number one was glycine, about three milligrams of glycine either by consuming enough collagen to get that amount of glycine or by taking an actual glycine supplement. Number two, and this was actually really huge for me, is reducing EMFs. For those of you who are members of my High On Energy group, you guys have heard me talk about this. We did a whole masterclass on EMFs just the other week. But reducing EMFs is very, very important. Now EMF stands for Electro Magnetic Frequencies. It's basically what's coming from wifi, from Bluetooth, from your cellphone towers, from radio towers, and basically these days we all kind of marinate in an EMF soup. The safety standards that all the cellphone companies and wifi companies are going by were developed in 1996, which is really laughable to me because well, there wasn't wifi in 1996 and who had a cellphone in 1996? Not many people. Just the ones with that big Zach Morris portable phone that gave you an arm workout because it was so freaking heavy.

And with EMFs, because our body runs on electricity they do interfere. The studies kind of ... You can find them on both sides. If you look at the industry funded research, so the research that was funded by corporations or companies that provide a EMF type service, you'll find that they tend to find it more on the side of it being safe. But when you look at the independent research it's kind of skewed in the other direction. So it kind of depends on who is actually funding the research. But I think it's a big deal. I think a lot of us are empathic. We're very sensitive to people's energy and we're very sensitive to EMFs as well. And definitely if you are having chronic sleep issues, if you are having chronic insomnia then I do think this is something you absolutely need to address. Now it's easy to get overwhelmed because depending on where you live it might be completely impossible for you to actually get to zero EMFs and that's not the point. The point is about reducing.

There's an app on my phone. I believe it's called ElectroSmart. Let me just quickly look guys. Yeah, it's called ElectroSmart. You can't get that on iPhone. There might be something equivalent but this is the one I use on my Google phone. Basically gives you a rating of your EMF exposure. It gives you a number out of 50 and what you want to do is try to get that number as low as possible at night. And for every point you bring it down it actually cuts your exposure in half. Which is a pretty big deal. So typically in my house during the day I'm at about a 33 but I can get it to about a 24 at night. How do I do that? I turn off my wifi router and I actually flip my breaker. I basically turn off the power to all of my house except for my kitchen because I don't want my freezer to turn of obviously. But we basically flip the breaker and turn off all the power. We put our phones into airplane mode. We make sure all the Bluetooth is off. We pull out all the plugs in our bedrooms because if you have say a cellphone charger that is plugged in there's going to be electricity coming out that charger. So make sure to unplug everything.

If you're going to use your phone as an alarm, make sure it's in airplane mode. And yeah, turn off your wifi, turn off all your Bluetooth, turn off your tablet, turn off everything that could be emitting a signal. And you won't be able to fully get rid of it but you will be able to reduce it and this is actually a big thing. This can actually be very helpful for sleep. As soon as I reduced my EMFs I slept like a baby. And I actually do notice the difference significantly. Like if we forget to turn it off, or for example when I was in San Diego my sleeps just weren't quite as good. I didn't feel quite as rested when I woke up. I kind of had that semi feeling like I'd been hit by a bus. But now that I'm home I feel great again. Obviously in the city you're getting exposed to not only ... You're getting exposed to your neighbor's wifi. If you live near a road you're getting exposed to everyone in their car with GPS and their cellphones on driving by. But there is some things we can do to reduce and if you really struggle with chronic insomnia, if you have chronic illness, you're getting exposed to a lot of EMFs, you can get netting to go around your bed that will completely create an EMF free space.

Now those aren't cheap. It's definitely not the place to start. The place to start is always with reduction. And I think that's a huge thing. So if you take anything from this episode, tonight turn off your wifi router and to make it really simple you can actually put your wifi router on a timer so it automatically shuts off at a certain time each night. Because most of us do not need wifi throughout the night. Maybe we're sleeping from 10 to six. So that is a great time to have your wifi router off. And if you want to take the extra step, just flip your breaker. Go down, flip everything off that you don't need with the exception of your kitchen. Don't turn off your fridge. And that can make a pretty big deal. I think that can make a really huge benefit on your sleep. So that's number two is reducing EMFs in your bedroom when you sleep.

Number three is something called HeartMath. I've been loving this lately. This is something that I've found such a game changer. Especially because I believe the insomnia episode I went through was due to stress. I was having so much going on, not only in my personal life, but in my business. It was a gong show. I basically brought an assistant into my business who just walked in, dropped a bomb, and I'm literally still picking up the pieces. So it was incredibly stressful obviously. And I was losing sleep feeling like my clients, like my members weren't being supported properly and that balls were getting dropped. Because it's really important to me that anyone who's paying me to help them gets the best service, the best support they can possibly get. So the thought of that not happening really weighed on my heart.

And so basically it's an app. You have to buy this little gadget and you get the app on your phone. It's not super cheap but you can buy the book. There's a HeartMath book that you can get on Amazon for like $10 to $15. So that's a good place to start if you don't want to invest in about 150 bucks. But basically it tracks your heart rate variability. Heart rate variability is what happens in between your heartbeats. So we have the heartbeat and then we have this little kind of rippling effect that happens in between each beat. When we're frustrated, when we're stressed, when we're angry, when we're freaking out, our heart rate variability is very sharp and it's very erratic. But when we are calm, when we are in a place of gratitude, when we feel peace, it's very smooth and it has this really wide variability but it's smooth. It's like these really smooth dips and valleys. And that's basically a good place to be.

Now this app, you attach it to your ear and it tracks your heart rate variability and basically there's a little visual. It kind of helps you control your breathing. And it's more than just meditation because as you're breathing you're actually really picturing yourself being grateful. You're picturing yourself being calm. So a lot of times I will do a body scan. I'll go from toes to head and basically think about every single body part and why I'm so grateful for it. I'll think about things that make me feel amazing. I'll think of things I'm proud of. And you basically get this bio feedback. It'll give you a beep and it'll let you know when you go into what they call coherence. So that really smooth, beautiful heart rate variability versus that sharp. For me, doing this every night before bed is a huge game changer. It takes me out of my crazy day. It helps me let go of things that are stressing me out.

It helps me stop overthinking things that are going on in my business, in my personal life, and it just helps me let go. And I'll usually do five to 10 minutes before bed. And I brought that in and it's like I go into such a deep sleep now. And I find it's completely changed my response to stress. It's improved my focus. It's improved my energy. I love it. I'm not an affiliate for this company. I just love them. I love this product and I think it's a game changer and I think everyone should learn how to do it. So definitely go to Amazon, buy the HeartMath book, and see how it goes. See if it resonates with you. Give it a try. But the app is really helpful because it's subtle. It's sometimes hard to tell when you're in that state of coherence versus when you're out of it. But what I notice is I put it on while I'm working, I'm just in the red zone. It's like ... But when I'm really focused, when I'm lying down and I'm comfortable I can really get into that coherence state. So that has been a huge game changer for me and I highly recommend it.

So number three is HeartMath, which is basically improving your heart rate variability. It's HeartMath. So math as in the number thing. So I'll just write that in the chat box. And what I'll maybe do is I will ... I don't know what's going on here. I'm a little bit frozen right now for some reason. I can't write that into the chat box right now. I'm having some glitch right now. I cannot get my window down. I'm totally frozen on that. But it's HeartMath. So just turn that map into math and you've got it Noel.

Okay. So the bonus thing that I find really incredibly helpful now. I probably wouldn't do this for the super long term but this is a great short term strategy. Liposomal melatonin. Melatonin is our sleep hormone. And people definitely get varying results with melatonin because I don't think it's super well absorbed. So sometimes melatonin can make people even feel less tired, a bit less anxious, which is really not a good thing. But with the liposomal form it's actually way more absorbable and most of it actually gets into your brain. And that's where we want melatonin to go. So Davinci Labs carries the liposomal melatonin. I'll do one or two pumps before bed and honestly it is so helpful. And those are all the things that I employed when I was having my really significant insomnia through the month of January and February. And literally it changed in a second. It changed overnight. And that's a big deal for me because I'm not a good sleeper. I'm very sensitive and it's very easy for me to go into these periods of insomnia. But I feel very confident in the way I sleep. Sure, I still do have the odd bad sleep. Nothing's perfect. Sometimes I just can't get something off my mind or there's just something else going on that I don't know about.

But honestly for 90% of the time I'm sleeping like a boss. So I find those three things incredibly helpful. Plus that one bonus thing. So let's just do a quick review. And then I got to go to Maverick Fitness because I haven't been in a week and I got to go crush it and get my body back in shape after a full week of being in the city and sitting at a conference and on planes. So number one ... What was number one? Oh yeah, glycine. Number one is glycine. Glycine is a calming neurotransmitter and most of us don't have enough of it because we eat a lot of muscle meat which is really high in methionine and low in glycine. We can get that from collagen or we can get that from a supplement like the one from Thorne Research. It helps calm us and it also drops our body temperature which does help us get into that deep sleep cycle which is what we want.

Number two is reducing EMFs. Those are those electromagnetic frequencies that mess with our brain, that keep us out of sleep, that overstimulate us, that throw off our body electricity. That's your wifi. That's your Bluetooth. That's your cellphone. Radio towers. Even the electricity in your house. So at the very least turn off your wifi router at night. And if you are able to do it, if you have access to your breaker, flip the breaker. Turn everything off except for your kitchen. And make sure your phone is in airplane mode. Make sure all your plugs are unplugged in your bedroom and make sure anything that might be attracting wifi, if you have a tablet turn it off. If you have some Bluetooth speaker turn it off. Just make sure everything is off.

And then number three is HeartMath. This is tracking your heart rate variability. Getting that really smooth beautiful, high peak, high valley, sort of wave that we want with our heart rate variability. It puts us into a calmer state. It focuses us and it does, I believe, help us get into a bigger sleep. I love it. I am someone who hates meditation. I've never been able to sleep with any meditation practice. I've done this pretty much every single day for the past six weeks. Which is a pretty big deal for me. So I highly support it. You can do the book off Amazon or you can get the Inner Balance app. I'll put the link in here. Full transparency, I am an affiliate for this company but just because I absolutely love their product. I want to promote it. I think it can change lives. I'm only ever an affiliate for companies that I fully 100% stand behind.

And then the bonus one is liposomal melatonin. The one I use is from Davinci Labs. There's other ones out there. I'm not an affiliate for Davinci. But that's just the product I've used and had success with and you can do one or two pumps. It just helps get that melatonin into the brain, helps you sleep properly, and I think it's fantastic.

Okay guys. Thank you so much for joining me today. If you guys want to work with me, if you are a female or you're a female identified individual and you want my help, you want to boost your energy, you want to get out of burnout, you want to reverse your chronic health conditions, and you want my help to do so, please do check out my High On Energy membership. We have a few people on right now who are members of the group and it is a pretty amazing community of women plus you get access to all the lab testing as an upgrade. Like hair mineral analysis, like DUTCH testing, like GI-MAP, metals testing, and for every time you order a lab me and my main practitioner Jodi will put together an awesome protocol for you to help you get well. And we do multiple coaching calls a month to keep you supported. So a really, really, I guess economical way to access functional medicine without breaking the bank. Because honestly if you work with a practitioner like me you're going to be paying several thousand dollars and I created this membership to make this type of work accessible to everyone because I really believe people need it.

Guys I'll put the link in the show notes for the podcast. I will put it in the description for Facebook Live. And for the YouTube people, because this video will eventually go out on YouTube, and for my YouTube people I'll make sure that is available for you there. But it is just if you guys are interested. So thank you so much. Remember every Tuesday, 4 p.m., Facebook Live. You can hang out with me live. You can ask me questions. You can interact with me. Or if you don't like watching videos but you love listening to podcasts, make sure to subscribe to the High On Energy podcast and if you're watching on YouTube make sure to hit the subscribe button so you don't miss a video. Thanks guys. I will talk to you in a week.

5 Important Lessons from Social Media Marketing World 2019



About This Episode:Social Media Marketing World gathered the top experts in business and marketing from around the world to discuss what is working right now in social media.

The girls attended several workshops and talks and some common themes became apparent. Many of the experts said similar things about what you need to do if you want to be successful running your business in 2019.

The most common theme is that bigger is NOT better. In fact, bigger is often worse. This is great news for coaches who have just started their health practice and for those who have smaller followings. What matters the most is true human connection and relationships. In today’s marketing world, you can’t hide behind the face of  brand or a logo. That doesn’t work. You need to actually talk to your people, ask them what they want and ask them how you can serve them. And most importantly, remember that each and everyone of your followers is a person; a real, live human being and not just a number.

You fav health biz ladies break down their most valuable lessons learned from top marketing experts including; Sue Zimmerman, Pat Flynn, Amanda Bond, Park Howell and Michael Stelzner.

We give you the best tips in Facebook ads, Instagram stories, Storytelling and the top trends in social media in 2019.


Kendra:                   Hello, hello everyone! Welcome to the 360 Health Biz Podcast. I am your host, Kendra Perry, and I'm joined today with my lovely and beautiful and sexy and unbelievable cohost Christine Hansen. She's got her glass of wine because it's night time for her and she's definitely going to be going ...

Christine:              Saturday night it's bad ass rock star.

Kendra:                   It's Saturday afternoon for me. We're working on the weekend, working hard. But we are recording this episode kind of on the fly because we have some really important information to bring to you guys and we wanted to make sure that we got it to you as soon as possible. Because if you guys follow us on Instagram @360healthbizpodcast which you definitely should if you're not and you are following our stories, you would have seen that we met in person for the very first time. That was very exciting. We were at the Social Media Marketing World Conference and it was awesome. We definitely highly recommend it. It was time well spent and we learned quite a bit at the conference, and we really want to share some of the very powerful things that we learned because we believe it will help you growing your business.

Christine:              Mm-hmm (affirmative). Yeah. We were really lucky. There were tons of workshops, and every workshop that we took taught us something new and we definitely would drill it down to the three most important lessons that we're going to pack together here for you. So you're getting the conference on steroids basically.

Kendra:                   Yes.

Christine:              Alright so [crosstalk 00:01:32]

Kendra:                   Give me that conference on steroids! Don't worry. It's not appropriate.

Christine:              No, but I mean, since when are we appropriate? Oh guys. You should've been with us. Seriously, the conversations we had it was just ... It was hilarious.

Kendra:                   It was ridiculous.

Christine:              Oh it was wonderful. Let's get started. The first thing we wanted to talk to you about was actually from the keynote talk, which was on the second day. Kendra and I, we had all-access passes so we actually started a day early in comparison to just the general public, which makes me feel very posh, and the keynote, the officially keynote, was on the second day by Michael Stelzner in the morning. And I think the main ... What you can drill everything down to that we heard at the conference was that it's not bigger and better anymore but better is bigger. And I love to hear that message because I've tried a long time to get numbers. Grow your email list, grow your Facebook page, grow numbers, numbers, numbers, numbers, and it really, really has come back to that's not the point.

                                    And we saw that in influence on marketing, for example, coming to think of it. Kendra and I, we attended a conference that was basically meant for people who are looking for influencers.

Kendra:                   Mm-hmm (affirmative).

Christine:              So we were basically listening in what we should provide, as people who are looking for influencers, and a very big takeaway was that micro and nano influencer. So nano influencer would be up to ... No. What was it? Nano first [crosstalk 00:03:08]

Kendra:                   I think nano is [crosstalk 00:03:09] below 10, 000.

Christine:              I think-

Kendra:                   And then ...

Christine:              Micro was up to 10, 000.

Kendra:                   Yeah. It was something like that, but for all you people who have less than 10, 000 followers [crosstalk 00:03:18]

Christine:              Exactly.

Kendra:                   On Instagram, right?

Christine:              Those are actually the hot influencers that companies are looking for, because it's niched, it's not diluted, you still have authentic fans there while there's only huge, huge, Instagram accounts where engagement is not necessarily there or when not genuine interest is there. So, I found that really interesting, and the whole conversation was along that line. So one case study that we were taught was that he did an experiment about one of their videos. They have a little show where they publish weekly videos, and he published it on Facebook and he published it on YouTube and he got over 20, 000 views on Facebook but it wasn't promoted because Facebook said it didn't perform too well. And he was wondering why, so he investigated and tracked all the different steps and it turned out that out of the 20, 000 people, and it was a little bit more I think, 19. Only 19 finished the video.

Kendra:                   Yeah.

Christine:              But YouTube, he had a lot less people who started watching ... I think it was just 2, 000-

Kendra:                   But he had about 60% finish.

Christine:              Exactly! So [crosstalk 00:04:26]

Kendra:                   Yeah.

Christine:              68% versus 19 [inaudible 00:04:28] people, right? So, the conversion is very different. His takeaway was you need to know which platform to use for what and again, it's not about quantity.

Kendra:                   Yeah.

Christine:              So, I loved this because Kendra and I, this is much more an integrity for what we do.

Kendra:                   Mm-hmm (affirmative).

Christine:              We both don't have massive ... 20, 50, 000 people email us, but our businesses are very successful. So, I think this was really nice to hear and basically, we both said it's confirmation that what we're doing is right.

Kendra:                   Yeah, and I felt like I got a lot of validation and over that couple days of "Yeah, we're doing the right things," and I loved what he said about the Facebook thing because think about when you're watching a Facebook video. There's notifications popping up. Those little notifications pop up on the left now. Facebook doesn't actually want you to stay on and watch these long form video.

Christine:              Yeah.

Kendra:                   They're trying to distract you, and that's why a lot of people aren't watching the video from start to finish that maybe is a 20 or 30 minute long video because they're so distracted by everything Facebook is trying to do. Whereas your YouTube people, they're on YouTube, they go on YouTube to watch videos, they are coming in without expectation and there's no distractions for the most part, right? They just see that video. So ...

Christine:              Mm-hmm (affirmative).

Kendra:                   I thought that was really interesting. If you're gonna put all your effort into editing and creating this beautiful video series, it's probably gonna do way better on YouTube and you're probably gonna create better relationships that way than on Facebook.

Christine:              It's definitely going to perform better. I mean, the science is there and also the statement that Mark Zuckerberg did was basically that they don't want people to waste time on social media, which is hilarious as he's running Facebook, but that was his statement. That they want to encourage people not to mindlessly idle on social media. So they want to be more targeted, they really want to perform more quality content, and they don't want people to just zone out and watch cat videos anymore. So, no basically.

Kendra:                   I know that's super fun to do.

Christine:              Do tell that to the Dodo. The Dodo page is my downfall. I spend hours crying whenever I go to-

Kendra:                   Oh no! Why? What is it?

Christine:              The Dodo is about rescue animals of all [crosstalk 00:06:43]

Kendra:                   Aw.

Christine:              Animals and rescue and stories of ... It's just like ... Aw, dude. It's such a ... Just this vortex of cute.

Kendra:                   Oh my god.

Christine:              But I love it. So, in general, Facebook's trying to not make you do that. So, that was a big takeaway.

Kendra:                   Yeah.

Christine:              Lessly in terms of marketing, but also in terms of really look at the platform tries to do and it's not about quantity anymore. It really, really isn't. So that was-

Kendra:                   Yeah, and I think what does better on Facebook too is the live video He did talk about that because if you're on a live video, you can actually be engaging with your people. It's not just you talking at people, and Facebook really wants you to engage. They want you to have meaningful conversations. So, you can't do that if you just make a beautiful video and dump it out onto your Facebook page, but if you're on there live, then you can actually be having those conversations with people as that video unfolds. So ...

Christine:              Yeah.

Kendra:                   Mm-hmm (affirmative). Way better place for live video.

Christine:              Exactly. Consistently, live video seems to be the secret sauce and he gave the example of ... What's her name? Rachel Hollis? Is that her name?

Kendra:                   I believe so. Yeah.

Christine:              She's doing a coffee video-

Kendra:                   Oh yeah.

Christine:              Every morning, and she has thousands and thousands of people interacting with her. Definitely not something that I would do, but as an example that it works.

Kendra:                   Mm-hmm (affirmative).

Christine:              So ...

Kendra:                   Yeah. Totally.

Christine:              Very interesting. Then, the second workshop or actually, the first workshop that we did ... The first day, they were 90 minutes ...

Kendra:                   Mm-hmm (affirmative).

Christine:              They were really definitely more hands-on-

Kendra:                   Mm-hmm (affirmative).

Christine:              Was by and now, I'm super embarrassed because I don't remember his name.

Kendra:                   His name was Park Howl-

Christine:              There we go.

Kendra:                   And it was about storytelling, and yeah. That was another really common theme in the conference was tell stories. People love to hear stories. So how can you wind your story or your clan's stories into your marketing, into your copy, into the way that you're engaging with people? And during that workshop, he actually taught us how to create our own stories. So it was very actionable, and we really loved that. We both created stories. We actually created a story for this podcast while we were in San Diego.

Christine:              Oh yeah. We did. Where did we-

Kendra:                   Yeah. Yeah. We did, and he was a great speaker. I really loved how he brought in so many components and different media and humor and it was really great, but his kind of formula for storytelling ... A good story is the ABT, which is the 'and, but, therefore' framework, right?

Christine:              Yeah. Exactly. So, we actually ... Do you have our story on hand?

Kendra:                   Yeah. I do. I'm gonna read [crosstalk 00:09:18] it right now.

Christine:              Also, the ands, buts, therefore. So you have three paragraphs, and every good story ... And he gave examples of Air B and B having an ad. It was a cartoony kind of thing, and it was super nice about the Berlin Wall and how it brings people together. Air B&B and stuff. It was exactly that structure, and he gave a lot of examples and it's short, but it's super efficient and you can use it on your website, you can use it in your videos, you can use it everywhere. So, this is the example of what we came up for; the and, but, therefore.

Kendra:                   Okay. So it's both of us were working successfully in our health practices, and we really connected over the marketing component of our businesses after running a webinar series together on public speaking. But, we also discovered that selling health is very different than selling other products and other types of services, and most health coaches and professionals are taught an outdated business model; one that fails to get them clients without burning out. Therefore, we created the 360 Health Biz Podcast to teach health coaches and professionals how to use health specific marketing strategies that actually work and keep them up to date with the latest health research.

Christine:              I love it. You know, that should be our intro. It's so good.

Kendra:                   Yeah. It is so good. We could probably tailor it down a little bit, but yeah. You get that ... So we have that first thing, which is our statement. This is our statement about re- [crosstalk 00:10:44] us, our relationship, how we met, and then that but. But we found that there was this issue. There was this problem. There was this struggle.

Christine:              The struggle.

Kendra:                   Therefore, we created the solution, right?

Christine:              Which is us, right?

Kendra:                   Yeah.

Christine:              Exactly, and if you want to go more into depth, he also says the story elements, if you really want to make sure you don't miss anything, it's the when, the where, the who, the what, and the ah-hah, right? So, and he had a 10 step method that he talks about. So, what makes it different, and then, they are the hero of the story when you talk about your customers. It's not about you. It's about them, what they stand to gain or lose by not working with you, what has happened or is happening in their lives right now that is changing, that is making your service more timely urgent and relevant than ever before. Competitive, time, money, voice of fear that keeps them from working with you. So objection. Then, reinforcing that you are the mentor so how you are uniquely equipped by wisdom et cetera. What do people tell themselves about you that you need to be able to connect with? What does their success look like? Those little milestones, so that they can picture it. What in the stories are our, your values, beliefs that they share? And then, what is your ask? What to do next?

                                    So that's basically, in a nutshell, the structure that he taught us afterwards in a more detailed example. So you have all of that right here, so take not. But ... Fantastic. I really think that if you get that done, whether it is in a blog post, whether it is in your mission statement video, whether it is on your about page, you are on the golden side. I think this is super, super important.

Kendra:                   Yeah. And I think it just makes it easier for yourself. Suddenly, you know how to talk in your marketing, and you can continue to share that story over and over on different platforms, to different subcategories in your audience and I think ... When you know what your story is, when you know what your values are, when you know what you stand for and how people can change their lives by connecting with you and buying your product or service, I mean, it makes everything a lot easier.

Christine:              Mm-hmm (affirmative).

Kendra:                   Mm-hmm (affirmative).

Christine:              Gulp. Gulp.

Kendra:                   Well, yeah, yeah. I'm getting a little cut right now.

Christine:              When [inaudible 00:13:22] it's a nice line people. It was nice ... The minute [inaudible 00:13:28] right here. Alright. So that was storytelling, and then, connecting to that, we went to another workshop about Instagram stories because both of us really started to fall into the vortex of Instagram stories. It's hilarious. It's so much fun, but it's also super, super powerful, and so we were basically taught there's different components to Instagram stories. And she divided it into four buckets, and we were in a workshop that basically looked at one. So, can you remember the four buckets?

Kendra:                   So, I think the four buckets was Instagram in general. So it was Instagram live, it was the feed, it was IGTV, and it was stories. So, Instagram is kind of a beast and it's almost a bit of an overwhelming platform because you have four different of these pretty big buckets right, and they all ... The way you interact in each of hem is a little bit different, right? Your feed is gonna be more curated, more pretty, gorgeous pictures, really nice captions. Your IG live is more like your instant connection, really off the cuffs, but then it disappears after 24 hours. And then, you have your IGTV, which is longer form video. You get 10 minutes if you're under ... If you're not an approved account. So under 10K, but that's kind of your longer form video better for teaching, but then we have stories, right? And stories, like Christine said, are very powerful because they ... A lot of people are watching stories.

                                    More people on Instagram than any other of those buckets are going into the stories, and it's a great way to connect, it's a great way to be creative, it's a great way to really express your brand. So, we were learning a lot about how to specifically use stories to build a brand, but also, by using all the different features. And one big thing that she said, and this was a talk from Susan Urman. I like her. I loved her crazy dress and she was really fun and-

Christine:              Fun. Yeah.

Kendra:                   Animated. She was great, but she says to have a plan for your story. So ...

Christine:              Which we are so bad [crosstalk 00:15:26] at. Both of us looked at each other. Oh.

Kendra:                   We're just like bam, bam, bam, bam, but you know ... And that plan doesn't always have to be this big, educational piece. Sometimes that plan might just to be to share something from your personal life. But keep in mind that you should be trying to tell a story with it rather than just bam! Me eating. Bam! Me biking. Bam! Meal with my kid, or whatever, right? Actually trying [crosstalk 00:15:52] sequentially. Maybe in four of those posts, tell a story.

Christine:              Exactly. It might be that you are getting ready to put on your gear to bike. Then it might be your journey up the mountain, and then it might be a little snippet of you racing down, and then it might be a snippet of you in the hospital you know?

Kendra:                   I'll just take that selfie of myself as I race down the mountain on my mountain bike. We'll see how that goes. It will be like me eating shit and breaking my face [crosstalk 00:16:17] I'm gonna give it a go.

Christine:              Me and my broken face. But you get the caption.

Kendra:                   Yeah. Totally.

Christine:              And I'm trying to be more mindful now when I do the Instagram stories. Just is this worth sharing? Is this worth wasting people's time on, even if I do really like it?

Kendra:                   Wasting your own time too. It takes time to upload these. These are not things that you can schedule out in advance, right?

Christine:              No you can't.

Kendra:                   But you know, Christine, you made that story that I saw at the airport from when your flight got canceled, and I was blown away. I was like, "Holy shit! That was really good. She just crushed that story." And I was like, "How did you even do that?" It looked so good. It was a quality story. You even mentioned ECAM. You even got a good mention of the brand, which we now know that ECAM is a three-person company. So we're all up on them.

Christine:              We adore them.

Kendra:                   We adore them [crosstalk 00:17:15]

Christine:              Very nice. Yeah.

Kendra:                   But yeah. I was like, "Wow! I need to take lessons from you now."

Christine:              So let me tell you the story, actually, for you guys. So my flight was originally in the evening from San Diego to London, and then I had just about an hour layover, and then London Luxembourg. And in the morning, thank god I got an email or a notification that my flight in the evening was canceled, which would mean that my layover would only have been 17 minutes, which would have been impossible. It's too big. There's no way. So I called British Airways and I was re booked, but the only way that I could do this was if I had to go from L.A. So basically, I recorded my ode to stay from San Diego to Los Angeles and beyond, and it was not easy to get there because it was Sunday. I'm a little bit posh. So I didn't want to take the Am Track. It took me five Lyft and Uber drivers to actually find one who took me because they were like, "It's too far. I don't have time."

                                    Thank you Vincent from San Diego. Lyft driver. You are forever my savior, and basically, what I did was along the journey, I just took little snippets of the coast or of the environment or of wherever we were driving past and I used the following: So, when we were in the workshop, we were told that you should always use ... If you can, you should use the same filter, if you do use a filter. I don't so I didn't do that, and color. So I already decided on a color palette that reflects my branding, which is mainly pink. Bright pink, dark pink, and green. So I tried to stick to that. If you can, you can also use the same font. I tried ... I have two that I use mainly, and use stickers, use polls, location stickers, hashtag stickers, mention as much as you can, and swipe up if possible.

                                    And so ... And tag strategically and so forth. And so, I did that. I really tagged ... So obviously, I tagged every location. I used the location sticker wherever I went. So I actually got into stories of these locations. So, into San Diego's story. So when they see that ... When you tag location stories or when you take your location, they will pull you out and put you into their feed, which is super cool.

Kendra:                   Mm-hmm (affirmative).

Christine:              And then, I used GIF all the time to make it fun. And I mentioned ECAM because I have their stickers on my laptop now, so I just used that when I was in the business lounge, and you can basically see my journey through ... Along the coast, because he took the scenic route to LAX, to the business lounge, into the plane, and it was a story. It was just my journey and it was live and it took ... It takes three hours to get there. So it was fun to do. That said.

Kendra:                   Yeah. Mm-hmm (affirmative).

Christine:              So that worked, and there are different tricks that you can use to change the background color and all of these things. You can find them on YouTube. It's not that difficult to do, actually. But it really changed my opinion of stories, because you can get super creative and she compared it to scrap booking.

Kendra:                   Yeah.

Christine:              And that's a little bit what it is, because you want everything to be nice and fun and also, to typically make use of it. So, I'm really trying to each time, find a hashtag, mention someone if I can, and to use the location ... What's it called? Location sticker, I guess.

Kendra:                   Yeah. Just like where you tag the locations, but yeah. I think that's really cool, and I mean, it is a really cool place where you can engage and you should try to engage. One that I use all the time is the poll functions. You can ask little questions and people can vote. So that gets people to engage in your stories, and then there's also an Ask Me Anything sticker as well. So after you tell a story, you could've said, "Ask me anything about working from the road," or "Ask me anything about whatever you just told your story about" and then people can go in and they can ask you question and you can repost those stickers and have a quick video of you talking and answering the question or you can just do a text version of that.

Christine:              Mm-hmm (affirmative).

Kendra:                   That's really cool too, and I see a lot of bigger accounts using that quite a bit. And people get really excited. I have a colleague who has an Ask Me Anything Tuesday or something like that, so people know that every Tuesday, they can go and ask her anything and then she's gonna answer all the questions. So I think, there's a lot of really cool ways you can engage your audience.

Christine:              Yeah, and also something that you suggested, and I haven't checked it out yet but it's the Unfold app?

Kendra:                   Oh yeah.

Christine:              It's called Unfold [crosstalk 00:21:52]

Kendra:                   What was that about?

Christine:              I have it in my notes. I don't remember what it is to be honest. It's use the Unfold app, and I think it's that you can actually use in your stories, you can use a grid.

Kendra:                   Hmm.

Christine:              So that you can use more than just the video; that you can actually use four pictures in [crosstalk 00:22:09]

Kendra:                   Oh yeah. I've seen that. I've seen that. That's cool. Okay.

Christine:              Yeah. So that's a little tidbit here of wisdom that I took in my notes. I took notes guys. I never took notes. I feel ... It goes to show that I would've forgotten everything if I hadn't taken notes and ... Oh yeah! And also, use older posts and share them in story. And I think that's amazing because I was thinking I have so many posts. I have my interviews three years ago when I was an entrepreneur on fire. I never use it. Why not? You know? Use it in your stories. Just take the graphic, use it, say 'link in bio' for that day, and it's true. You have so much content and because it's only there for 24 hours, you can repurpose so much.

Kendra:                   You can repurpose it. Yeah. Yeah. Absolutely, and I know this is not from Social Media Marketing World but it is from the su- We saw Chalene Johnson who used to be the Beachbody lady and now she has her podcast, I believe is Build Your Own Tribe, but her son, Brock, does some episodes and he said ... Oh my gosh. I'm brain farting. And it's gone from my brain.

                                    Oh no! No I got it. It's back. When you do an Instagram live, it only stays for 24 hours, but you can save the Instagram live and put it onto IGTV. So I thought that was cool because then you're doing-

Christine:              Yeah.

Kendra:                   If you're gonna take that time to do a live video. It's a period after 24 hours, you might as well repurpose it somewhere else.

Christine:              Exactly. Yeah. And I actually mindlessly did Instagram live for different things. I was like, "Okay. This is not worth people's time." You know? So, in the end ... For me, in the beginning, Instagram was my personal life. I used Facebook for professional reasons. I have Instagram to push my [inaudible 00:23:58] and what I had for breakfast, and it completely changed to be honest. Because now, I consider myself as an influencer and I need to curate and prune my Instagram versus my Facebook private page. It's just that's where I now post my personal stuff and my Facebook business page nobody watches anyway, but that's where my business content goes as well.

Kendra:                   Yeah.

Christine:              I think the dynamics between Facebook and Instagram have completely flipped. Not for everyone, but for a lot of people.

Kendra:                   Yeah. I'm the same way as you. I used to use Facebook like crazy. I barely even use my personal page anymore. Sometimes, I go on there and ask for recommendations but I barely post anything on there, but I love Instagram. I am on it all the time. It's more engaging. More people. You get more reach, and from a business perspective, there's so many ways you can reach people on it, and it's tough with a Facebook business page, right? It's not an engaging platform, right? It's just [crosstalk 00:24:55]

Christine:              You're literally set up for ... Not necessarily completely, but I think it's more difficult and you have to be very smart about it. And again, get you to not be bigger is better and we saw that's what brings us to our last point that we want to share with you. We saw the absolutely, fantastic, amazing ...

Kendra:                   We have two points left, by the way.

Christine:              We do?

Kendra:                   Our second last ... Yeah. We have to talk about Pat Flynn.

Christine:              Yeah. See. So ... Oops. [crosstalk 00:25:24]

Kendra:                   That's why I'm here. That's why I'm here.

Christine:              Thank goodness for you guys. But we watched Amanda Bond, who I adore and I signed up for her Facebook app called ... And she basically just did the gist on their presentation.

Kendra:                   Mm-hmm (affirmative).

Christine:              What her main message is, and we're going to go into it in a little bit more detail, but it's that you cannot just tell people to opt into anything anymore. You cannot [inaudible 00:25:49] code audience, even if it means it's only asking for their email address.

Kendra:                   Mm-hmm (affirmative).

Christine:              So her strategy is that you really have to thought backwards. Your sell or your ask, even if ask, it's not even to sell something is the last thing you do. So, she starts out with just an engagement ads. Just making a statement, polarizing, asking questions. Maybe say that there's a blog post about it, but then she doesn't even do it in the ad. She does it in the comments.

Kendra:                   Mm-hmm (affirmative) [crosstalk 00:26:22]

Christine:              She doesn't cling to it.

Kendra:                   Literally just looking for it. Even ask a question to your audience that makes sense. If you are a food preparation expert, you can ask people what are your biggest issues with food prep or do you prefer to food prep on Sunday night or Friday night or whatever, right? Because then you can also get some more information about your audience that is ... It makes sense, but you know, at the same time, you're just getting people to engage and getting out in front of them. Seeing them, be like, "Hey. This is me."

Christine:              Mm-hmm (affirmative).

Kendra:                   Just kind of starting to plant those seeds, and so that was her engagement ad.

Christine:              Mm-hmm (affirmative).

Kendra:                   And then, what were her other two? There was testimonials and objections, right?

Christine:              Exactly. So testimony is where where she literally used testimonials from past clients, screenshots. It works really well for her if she uses Facebook app, obviously, because she can literally take a screenshot of the power editor and show results and then objections. She always has a sequence of three.

Kendra:                   Mm-hmm (affirmative).

Christine:              So, if you've seen the first one, then you get the second one, and then you get the third one. So she's really ... Every category from engagement to testimonial to objection has three ads. So it's nine in total, I believe. If I remember correctly, but it's very strategic, and she explains other strategies that she uses. And I think it makes complete sense, and again, it's not about the more it is. It's about being strategic, it's being personal, it's story related, it's not ... Old school marketing is just not working anymore and when I talk old school, I mean five years ago.

Kendra:                   Yeah. Old school ... It doesn't take long to become old school in today's world and online marketing. You know, just because you can get a cheap cost per lead when you're running a Facebook ad doesn't mean that's a high quality lead. That doesn't mean that that someone who's even gonna open your email and download your freebie or your lead magnet or whatever that is. That doesn't mean they're gonna end up buying eventually. So, I think I love her strategy because it builds that know like and trust factor for a fairly long time. So by the time she's actually asking people to do something, and I thought it was really interesting that she doesn't even use lead magnets. Right? She just sends people the sequence of blog posts, which I think is really cool, but if you are using a lead magnet, by the time ... If you're doing this sort of strategy where you're getting them to engage, you're showing them the testimonial and how you've helped other people, you're dealing with their objections to what they might have for your product or service.

                                    By the time you're asking them to get on your email list, they might be super stoked to get on your email list and get your freebie. So they're more likely to open that email, they're more likely to actually use and finish your freebie, and then they're way more likely to stay on your email list and engage on your list, right? And eventually, buy, right? Because I've had this issue too. I'm really good at getting a low cost for leads with my Facebook ads. I'm pretty good at that, but I have noticed ... This didn't always used to be the issue, but in the past year, a lot of those leads, they're just not that-

Christine:              High convert.

Kendra:                   High quality. They don't convert. They just want the free thing and then they're gone.

Christine:              Mm-hmm (affirmative). It's like the phenomenon with quizzes and for some time, if we quiz, it was the opt in thing when it's been over and over again shown that while you have the biggest opt in, it converts like a motherfucker when you do it in terms of people finding opts, but at the end of the funnel, you don't have conversion when it comes to paying money. So quizzes, whenever I hear someone saying, "I just did a quiz. I want to do a quiz." It's like, don't do it. You will be so disappointed. You will have to pay for your leads, even if they're not expensive, you have to pay for your email provider because your list will grow and you have to pay for those people and they will not buy.

Kendra:                   Yeah.

Christine:              They will more likely report you as a spammer getting you into trouble with your email provider rather than even spend 27 bucks on a product of yours. So, that's a little bit of takeaway that I've seen and what she taught was totally aligned with that.

Kendra:                   Yeah. Yeah. I totally agree. I had a quiz or something like a self assessment or something like that that I did under the advice of a coach and it got me really cheap leads. It converted really well, but it just didn't ... Those people didn't even open my email.

Christine:              No.

Kendra:                   They didn't open my emails and I ended up deleting a lot of them and I paid big money for them.

Christine:              Yeah.

Kendra:                   Yeah. So, when you think about it, when you're kind of scrolling on your Facebook feed and there's a quiz, you may not have that issue but you're like, "Oh, I'm just interested. I just want to see how I do on the quiz," and they you're done, right?

Christine:              Yeah. Like, "Don't bother with me your product you slime ball," right? And I get people. I really do. So nowadays, it's like, "Ugh. I don't even want to click on it because I know I'll have to give away my email address, which I don't want to do." So that was definitely an interesting talk and I suggest you check out Amanda. She's fantastic.

Kendra:                   Mm-hmm (affirmative).

Christine:              And then, the last point we want to talk about I remembered is Pat Flynn. So check out Pat Flynn with his podcast ... What is it? Passive Income ... Not Passive Income? More Passive Income ...

Kendra:                   Yeah. Smart Passive Income. Yeah.

Christine:              Smart Passive Income. He is a phenomenal speaker. He's launched a product on Kickstarter, which is like a tripod. It's basically an alternative to the Jobe [crosstalk 00:31:53]

Kendra:                   Yeah the gorilla.

Christine:              Tripod, which I'm using mine here. You're using it as well? I'm using mine here, but yeah. I have my issues with it too. But their using [inaudible 00:32:04] and it's been very successful, but he talked about how they did it. What their process was like, and in a nutshell, what they did was they really went ... You can imagine it like a sweet, and they would make sure they had green lights all the way and the way that they did it was by talking to people. So they went to conferences where vloggers hung out, people who used it. They showed them a couple models, they showed them the idea, they asked them what they wanted, what they needed. And so, once they knew what they wanted, they did the prototype and then they would just ... Every step before they basically spend money in a way, they would make sure that the idea was revalidated.

Kendra:                   Yes.

Christine:              And it's a massive success already.

Kendra:                   Yeah. It is, and it's actually ... It looks like a really good product, but yeah. And he talked a lot about having those real conversations. The way they ended up creating it was talking to people, right?

Christine:              Mm-hmm (affirmative).

Kendra:                   They were talking to people and hearing that this Gorilla pod just wasn't ... It was annoying. It would blah, blah, blah. It didn't do this. It lacked this. It was good for this but not this sort of thing. And you know, and we were kind of talking before we started recording about sort of the full circle of marketing, right? Because back in the day before this big online beast, people marketed through networking and having conversations with people, and then we got online and we stopped doing that for a while. And it worked for a few years, but these days, it's coming back around where people don't buy from brands. They buy from people. If you want to be successful, you have to know your people. You have to talk to them. You have to have those conversations and develop those relationships. So it is all coming very full circle and I really love that.

Christine:              Exactly, and we're going to add a point here because I'm just reading my notes and this is from the influencer conference that we-

Kendra:                   Oh yeah.

Christine:              Went to, and quote ... It doesn't make sense, but they want to ... Influencer services are important to engage with brand customers because brand can't compete with amateurs. Fact.

Kendra:                   Mm-hmm (affirmative).

Christine:              Because people tell stories that brands can't.

Kendra:                   Yeah.

Christine:              People tell stories because they use it in their every day life, and a brand can't do it. If you have an ad created by a brand, it can do whatever it wants to. It's not the same thing as a real life person telling that story. So, influencers understand the audience. Companies usually only create content about the company-

Kendra:                   Mm-hmm (affirmative).

Christine:              But that is not social media.

Kendra:                   Yes.

Christine:              And I find it very true. Very often ... I can see it in Luxembourg a lot of the time. PR agencies in Luxembourg are so old school. They don't know what brand experience really is and I find they really lack that connect that people are craving nowadays. And that's the job of an influencer; it's creating word of mouth in social media. So ... And they really say social media should be about collaboration and not just marketing.

Kendra:                   Yeah.

Christine:              So, it's the democratization of media influence, which-

Kendra:                   Ooh. I love it.

Christine:              Very, very smart. So those are just a couple of things that we took away from this but I think it ties in, again, that if you are a big brand, in the end, people want to connect. They do want the touch for sure, but in the end, a lot of people ... The first thing that they will do is they're going to look for reviews, they're gonna look for what is happening in life, and ultimately, only real people can tell that story.

Kendra:                   Yeah.

Christine:              So again, it's coming ... Boiling down to people and I think we are more people-centered than we've been in a very long time.

Kendra:                   I think so too, and I think that yeah. Just with the fact that so many people are really busy and so many people are on social media, we've really gotten disconnected. So people want to connect again. They really want to know people, and a big reason why brands are looking for these micro influencers because you know, not only are they way more likely to work harder, because they're trying to build themselves too, right? They're not just some Hollywood influencer who's whatever, but it's [crosstalk 00:36:22]

Christine:              Anyone. [crosstalk 00:36:25]

Kendra:                   Watch that on Netflix.

Christine:              You have to watch it on Netflix, and you know, that's what ... I think that was a huge wake up call in terms of that ... The huge influencers. Not necessarily the best value for your money.

Kendra:                   Yeah. Totally, and I think, with your ... Just having smaller businesses; this is great, because if you're new to your business or you're mid-level, you probably don't have a really big following and that's okay. You don't need to ever have one. Me and Christine have very small social media followings. We have very small lists. We're successful. We can generate large amounts of money when we want to, and it's because we put the time in to get to know our people, to get to know our niche, and know who we're talking to. And when you know your people, you know what to create for them, honestly.

Christine:              Exactly. Speaking to your brand, it's about being an expert in your field. I mean, I work with brands as an influencer and it's because I know my shit, right? Because they know that if they have a journalist who wants to do a piece on their product, they can send me because I can talk about the product but I can also talk about the research behind it. I can talk about the theory behind it. I can talk about the science behind it, and I have tested it. So I can talk about my experience behind it. And that's this full 360 package that you can't get if you just send a media kit right?

Kendra:                   Yeah. Mm-hmm (affirmative).

Christine:              And I think nobody should be too shy to do that if your niche is important. Whatever your niche is, trust in it. Get out there. Present it. Every piece of media, you can use it. You just need to be creative and think out of the box.

Kendra:                   Yeah. Absolutely, and even though if you feel like you're small beans, there might be someone ... And you want to work with brands. There may be a brand that's looking for someone just like you.

Christine:              Exactly.

Kendra:                   Mm-hmm (affirmative).

Christine:              Absolutely.

Kendra:                   Yeah.

Christine:              So, whoa baby. That was a lot! That was my glass of wine destroyed.

Kendra:                   That was awesome.

Christine:              It was a great episode this one. I have to say.

Kendra:                   It was a good episode, and we really recommend that conference. We really learned a lot, and we really wanted to kind of give you the conference on steroids.

Christine:              You should join us next year. We should do a 360 [crosstalk 00:38:44]

Kendra:                   Yeah!

Christine:              Podcast kind of tribe getaway.

Kendra:                   Yeah we can just have a meetup. Totally.

Christine:              Together. Yeah.

Kendra:                   I love it. Yeah, it's really fun to connect with people in person, right? Because we're so much behind our screens. I'm in a tiny little town. No one here ... They're like, "So what do you do?" I'm like, "I'm not even gonna bother telling you." You're all gonna look at me like I have three heads. So ...

Christine:              And I took a fifth Uber, you guys. [crosstalk 00:39:10]

Kendra:                   That was so fun.

Christine:              Kind of has a whole new world.

Kendra:                   Oh my god. It blew my mind. Uber Eats, Uber. I guess we use Lyft more than Uber, but I was like, "This is awesome, because my ... I don't love the city, but one of my biggest issues of the city is it's so hard to get around. If you rent a car, I'm stressed out driving because I don't know where I'm going. You take transit, it takes forever. Cabs are so expensive. So it's just ... You know, I don't love the experience, but the day that we were apart, which was crazy that we were apart for today, but I was in three Ubers just cruising around. I went there, there, there. I just would go on Google and what should I do next? Oh! Kombucha brewery? Yes please! And I'd book a Lyft to there.

Christine:              Oh it was a great time. I mean, yeah. It was a good, good event and San Diego is always nice especially in the winter or when it's just not spring yet. It was lovely, so we're definitely going to check in again next year and we're hoping that you will join us. So, let us know if this has been helpful.

Kendra:                   Yeah. It was super good.

Christine:              And give us feedback. Check out our Instagram stories that are going to be super branded and super nice.

Kendra:                   Yeah, and [crosstalk 00:40:24] Listening to your episode on your smartphone, screenshot this episode, share it on Instagram stories, tag 360 Health Biz Podcast, and we will share it in our stories because we love Instagram stories now. So you should probably do that.

Christine:              Yeah. Let's do a quick post for the Instagram story. Well cute. We do very great poses. So anyways, nevermind. We will watch out for our tag on Instagram stories, and yeah. That's it for us today.

Kendra:                   Bye everyone

Q&A: GAPS Diet, Sleep Problems, Ketones and More!



Today is our Q&A episode!

We cover questions like:

1. Why aren’t I getting better on a GAPS diet?

2. Why does zinc make me feel crappy?

3. Why can’t I sleep?

4. Will ketones make me lose weight?

Tune in and get some insight on these issues!


Kendra Perry: Hello, hello. Hi, everyone. Welcome to another fantastic episode of HIGH on Energy TV. I am your host, Kendra Perry. As always, I'm going to teach you how to get more energy. Today is actually our live Q&A, which I will admit, it was supposed to be last Tuesday, but we've been changing up a lot of things in the schedule lately, and I totally gapped last week and covered a topic instead of covering your questions. Today, we're actually going to do our live Q&A. Typically, I do the live Q&A the last Tuesday of every month. If you guys are following me on Facebook Live, every Tuesday at 4PM, we do this as a live show. You guys can join me, you can ask me questions, you can hang out with me. If you're in the audience right now, make sure to say hi. I love to connect with you.
Terry is here, so welcome. So glad you're here. Hello. Yeah, typically the last Tuesday of the month is when we do the live Q&A but right now, we're doing it the first Tuesday of the month for March, but we will do this again at the end of March. Let me know that you're here. Say hey, and remember guys, this goes out as a podcast every Thursday. Hey, [Margaret], so if you guys want to listen, if you want to listen to me on your walk, if you want to listen to me in my car, I know that's totally scary, me hanging out with you in your car. This goes out as a podcast on Thursdays. You just need to subscribe to the HIGH on Energy podcast if you want to tune in. Because I might be a little bit like you. I have a very minimal time to consume video content. Actually, rarely listen to webinars. I have the best intentions when I sign up for webinars. I really want to listen, but if I'm not working, I'm on the go. I'm moving around. I don't really need to spend any more time on the computer than I already do.
I'm a big consumer of podcast, so if you guys want to listen on the podcast, just subscribe on iTunes, on Spotify, on Google Play, pretty much any podcast app, you can subscribe and get me in your car. Very scary, I know. Guys, if you are on with me live right now, thank you so much for being here. You guys can ask me questions. This is your opportunity to ask me absolutely anything. I will do my best to answer. I will definitely get your questions by the end of the call. We have about 40 minutes, or about 30 minutes. We'll see how long I ramble on today. But I do want to get your questions. Guys, I've been getting a lot of Facebook messages lately from all you all. I can't believe I just said that. It's like, I so literally never said that. If you guys want to work with me, currently I'm not taking one on one clans but you can work with me in my High On Energy membership. This is currently the only way to work with me right now. Members get access to the testing, they can order whatever they want as an upgrade. Mineral testing, hormone testing, [GM App], metal testing, SIBO, whatever they want, and then we do all the support through three group coaching calls a month.
One of those coaching calls is a video conference call, and we have a forum of pretty supportive ladies. Probably the coolest group of ladies I've ever witnessed. They are so supportive, they will love the shit out of you. Guys, if you're interested, I'll put the link at the top of this video, but basically you can go to my website or you can just go to Guys, let's jump into the questions today. I had about five or six submitted. Then of course if any of you guys are on live with me right now and you want to ask me something, definitely go for it. The first question I got, I'm actually really excited to answer, because this is actually a question that I get quite often. The question is, I have been on a GAPS diet for two years now. It has helped control my bloating, and I'm not really getting better. I still have Eczema, I still have migraines, I often feel very achy. I was under the impression that the GAPS diet would heal me. Why isn't it working?
Okay. This is a really good question, and this is a big mistake that people make. I made it too when embarking on their health journey. Ultimately, when we feel crappy and we're starting to search around and look around, and try to figure out well, why do I feel so crappy? We usually start with diet. There's nothing wrong with that. Yes, we do need to eat a healthy wholefoods diet in order to heal, that is a basis. Excuse me. That is a basis of good health, but it won't take you all the way. Diet is just one small piece of what you need to be thinking about when you want to heal yourself. Yes, sometimes people switch their diets and they get better, but that doesn't happen to everyone. I would go so far to say that it doesn't happen to most people. The problem is, there are a lot of things that might be affecting your health. Yes, diet is important. I don't think you need a GAPS diet to heal. I think you can be on a more inclusive diet.
Yes, we want to get rid of the inflammatory foods, but the foods that we put in our mouth aren't the only thing that is affecting our body. We have to consider stress, we have to consider our emotional history. This is kind of the [woo-woo] stuff, but this is really important. If we have a history of trauma, if we have a monkey brain, we're constantly in our head with negative thought patterns, limiting beliefs, putting ourselves down, trashing ourselves, telling ourselves that we suck. Just being that mean girl. That is going to affect your emotions, and that can actually lead to a lot of negative symptoms. Now, there's the emotional piece. We also have to consider toxicity. I say this all the time, I'm a broken record, but we're getting exposed to millions of toxins on a regular basis. We are always getting exposed every time we drink water, every time we eat, every time we breathe air. That stuff is not clean. It's not 100% clean. Unfortunately, we do live in a world where that clean piece isn't really possible anymore. I know that sucks but that is something we have to consider.
Part of getting healthy is really cleaning up our environment as much as possible. To me, that should always start with water. You need to filter your tap and shower tower. Okay? Even if you're drinking wall water, and especially if you're living in any city of municipality, if you are drinking tap water, you are drinking chlorine. Chlorine is a disinfectant, it will kill off your gut fluoride. It will make you iodine deficient, it will fuck with your thyroid. It will affect you in so many ways, and then if you live in a place that has fluoride in your water, I mean that goes even one step further. On top of that, if you're drinking city/municipal water, you're drinking recycled water, it's going to be mineral poor water. Really hard to hydrate yourself with mineral poor water. On top of that, there's pesticides, there's herbicides, there's radiation, if you live in the [inaudible] where I live, you are getting exposed to high levels of radiation because it's naturally in our ground. Then there's the drug residue piece.
A lot of people take drugs these days, whether those are pharmaceuticals, whether those are street drugs, well they pee those drug residues back into the water, and that goes back into the municipal water system. Depending on where you live. It's like you have to consider the toxicity. You have to consider what you're cooking your food with. You have to consider what you're using for makeup, what you're putting on your skin, what you're cleaning your house with. You have to consider the air quality of your house. You also have to consider things like, am I getting exposed to toxic mold? That's another big thing I'm seeing these days. That's a piece of it as well. Then there's the mineral issues, and the fact that we do need a very deficient food supply. 50 years ago, 60 years ago, yeah, I'm sure dietary interventions would work like gang busters, and that would be all we need. But today, that's not possible. Unfortunately, even the past 20 years, the nutritional content of our food has gone down significantly.
I see this all the time, this is the most common situation that I see. I get women who are coming to me. They're like, "I eat so healthy. I'm on a GAPS diet, I'm on STE diet, I eat paleo, I am 100% organic, I'm growing my own food, why do I feel so crappy? I'm doing all the right things. It's just because diet isn't always enough. If you've been doing GAPS for two years and it's not working, then you got to dig deeper. You got to think of your emotional health. You got to assess your relationship to toxins and chemicals. You need to look at the relationships in your world. You need to look at your personal piece in your health experience. You need to think about your minerals. It sounds like you would be a great fit for the High On Energy membership. You need to get those things tested and see what's going on, because there can be so many things. There are so many things working against us, and I know it sucks, but it's the honest truth. Diet, unfortunately, isn't often enough. We got to dig deeper. We need some serious intervention.
I was the same as you. I ate strict paleo, 100% organic for about three years, and got very minimal results. Guys, if you are on with me on Facebook Live right now, and you can relate to that, let me know, give me a heart. Give me a thumbs up, give me a smiley face, or let me know in the comments that that sounds like something that you can relate to, because this is what I see a lot with a lot of the women I speak with, is that they're doing so many of the right things, and it's not working. It's not because they suck at it or they need to do it harder, they're not good enough at GAPS, or whatever it is. It just means that you need to dig deeper. You need to start looking at other things, because often times, and I see it all the time, diet is just not enough. Okay.
Guys, if you're on with me live right now, let me know you're here. Say hey. I know there's nine of you here. I see the number nine, and an eyeball. Which tells me that there are people on here, but you guys are shy. You're hiding out. Let me know. Alicia says, wouldn't the drugs and hormones that go back in the water be eliminated by the chemicals used to clean the water? I would say not necessarily. The chemicals they put in the water are very good at eliminating toxic organisms, so they're very good at making sure you don't get Giardia, or you don't get something like crazy like stomach infection that used to make people sick back in the medieval times. But they're not going to get rid of the other chemicals or hormones. Terry says, amen. [Meam] says, hello, or she says, hi. [Lynn's] here. Hey guys. How's it going? I got lots of my HIGH on Energy members. My faithful followers are on with me live right now.
Yeah. There's just a lot of things that you need to consider. I get this is probably the most common question that we get through our Facebook page, that I have to train my people to know how to answer because we get so much, like yeah, "Why isn't my diet working? I've been doing it for years, why isn't it enough?" Okay. Next question. Guys, if you're on with me live right now and you have a question for me, this is your chance because we only do this once a month. Next question that I had submitted was why do I feel terrible when I zinc? My practitioner told me I need zinc, but I am a slow oxidizer, and it always makes me feel crappy, or sorry, because I'm a slow oxidizer, but it always makes me feel so crappy. Yeah, and so that's actually really common, and I would want to know. Obviously, I don't have your hair mineral analysis results in front of me, but I want to know what your sodium is doing. Because zinc will lower sodium, and in a slow oxidizers, for those of you who have no idea what I'm talking about, if this is your issue, when I run hair mineral analysis, basically based on the mineral patterns, you can assess if someone has a fast metabolic type versus a slow.
Slow metabolic types tend to have really low sodium potassium, and they have bio unavailable calcium magnesium. When you look at their minerals, sodium potassium look low, and calcium magnesium look high. Minerals all interact with each other. Either directly or indirectly, they all have an affect on each other. Zinc, one of its relationships is that it will lower sodium. Now, it's not a strong antagonistic relationship. What I mean by that is it doesn't strongly lower sodium, but it will lower sodium, and what we typically see with people who have slow metabolic types is their sodium is pretty bottomed out. It's below 10 or even below five. Sometimes I see sodium of two or one. I mean, that is super bottomed out and you do not want to take something that is going to lower that further. When we balance minerals, the most important minerals that we balance are calcium, magnesium, sodium, potassium, the macro minerals. The top four. The top four.
It's all about prioritizing, and you kind of got a triage things. Yes, zinc is important, yes, you might be zinc efficient, a lot of slow metabolic types are deficient in zinc, but if sodium is low, you have to focus on sodium first. You cannot be taking anything that will lower it, even if you're deficient in that. I hope that makes sense. This is a big reason why I don't recommend zinc for slow oxidizers, it's because usually their sodium is so low that you can't give them zinc. Yes, you can work with high zinc foods. Those are going to be things like red meat, pumpkin seeds, a lot of your protein meat containing foods are going to have good levels of zinc in them, but you really need to focus on that sodium. A lot of slow oxidizers will report the same thing. They take zinc and it makes them feel worse. If you are going to take zinc, it needs to be a pretty low dose. I would say no more than 15 milligrams, but I typically don't even implement it until somebody has stabilized their sodium levels. That's probably why that made you feel crappy.
Okay. Terry says, how fast do you typically see changes to improve blood pressure when you start [leveling] minerals and vitamins? I would say that varies quite significantly, Terry. That's just because everyone is different and it's really a question of why, what is going on with the blood pressure. I typically find blood pressure related to sodium potassium. Sometimes it can be pretty quick to switch. Once you start balancing that sodium potassium levels based on what you see with hair mineral analysis, but high blood pressure can also be due to metal toxicity. This is something I really commonly see, or even micro toxins like mold. Those things can take a little bit longer to fix, but really, we have to think about the fact that blood pressure or elevated blood pressure is a symptom, right? Symptoms are not the issue, they're just the result of something deeper that's going on. It really depends on what is driving a symptom, what is a driving the high or low blood pressure, what's throwing them out of balance, and how many things are affecting it. Because it's never just one thing.
I think we're always looking for that smoking gun. We always want to know. What is the one thing that is going to help improve the symptom, or get me better, or take me to the next level. But unfortunately, there's never just one thing, there's always a multitude of things. That can vary significantly. With blood pressure, you also want to be thinking about emotions, stress, response to stress and emotions, and that sort of thing.
Britney says, how does one get such cobalt on their HTMA? That's a great question. Cobalt is an interesting mineral. Cobalt sits in the middle of vitamin B12. One of the B vitamins is B12, and in the middle of B12 is cobalt. In order to break down, absorb and utilize vitamin B12, you need to have sufficient stomach acid levels. If you don't have good stomach acid, which is really typical if you've been exposed to copper, if you're in a slow metabolic state, very typical to have low stomach acid, I'd say that's a pretty chronic issue with a lot of people these days. It's really hard to come across someone who has good stomach acid these days. What happens is you'll mal absorb the B12 from supplements or from food, and that actually leads to the cobalt building up in the hair. Typically, when you see high cobalt, it could be due to the fact that your malabsorbing B12, now that's going to be typically, like I said, in people who have had copper issues, or are slow metabolizers, or people who have low stomach acid because they've been on proton pump inhibitors, or something that has suppressed their stomach acid like an H. Pylori infection, that can definitely affect it as well.
Typically when I see that, I know that a person is malabsorbing B12. The other reason why it could be high is because a person is dumping it and they're detoxing it. Any time you see high metals on HTMA, it means the person is eliminating it, the question is always why. I hope that answers that question.
Terry says, I take a calcium blocker and that helps, so would that point to minerals? I'm not sure. There's a lot of side effects to calcium channel blockers. I'm not super familiar with the medication, but yeah, I mean calcium blocker, I'm not super familiar with physiology of that drug, so I'm not 100% sure. But what I will tell you is everyone has mineral imbalances. I see hundreds of these tests. I even run these on healthy people and I still see things to work on. There's always going to be things to work on in your minerals. Mean says, getting my HTMA in a couple of weeks, I finally got my shit together and on Sunday, started following a metabolism reset diet, and I can't believe how tired I am. I feel like I could sleep all the time. Any time you make new changes to diet or lifestyle, or a supplement program, sometimes you feel worse before you feel better. It's not necessarily a bad thing, and it's something you should expect. It's called the healing crisis or the detox reaction.
Unfortunately, from what I've seen, it's not really possible for health to improve without feeling crappy temporarily, or without having flare ups. It's totally normal. It's what your body does when it is healing, when it is detoxing. You will have flare ups of your main symptoms. When your body is detoxing and letting things out of the system, they do tend to temporarily end up in the blood, and that feels crappy. You always tend to feel worse, and it will always happen as you move through healing and as you move through life, okay.
Okay, okay, so yeah. Sorry, Mean, I missed half your question there, so I'm going to get that answered. I take Oceans Alive, CBD oil, and drinks on magnesium. I'm doing just light stretching and sleeping in hours again. Will I ever feel normal again? Yes, you will. It sounded like you just started this on Sunday. Typically, when people start something new, they're going to notice negative symptoms within the first week or two. That's the most typical time to feel crappy. Don't be hard on yourself, it's normal. Just take extra time to rest, and you should get better, I promise. This is just the way it goes for most people. Lynn says, can you talk about iodine? You say you have to take co-factors with them, what does that mean? There's certain vitamins and minerals that iodine needs to work properly, and to be in the transporter system. Those co-factors are vitamin B2, B3, vitamin C, magnesium and selenium. I always, because there is a lot of fear mongering around iodine, if you do it improperly, it can make you worse. I'm very cautious with my use of iodine therapy. I always spend about a month building up the iodine transporter system with the co-factors. At that point, that's when I bring in iodine, and my approach is always to go low and to go slow.
I start with people on a very low dose, every couple days, maybe even once a week. We have them slowly, slowly build up because people can have negative reactions to iodine. You want to build up the co-factors because you don't want the iodine to get mal absorbed and end up causing issues in other tissues of the body. There are a lot of competing theories on that, and I know people do implement iodine therapy without the co factors, but personally, as an unlicensed practitioner, that's just not something I do. I always err on the side of safety. Iodine has to be taken very cautiously and definitely with an iodine literate practitioner.
Okay. Next question, I'm suffering from terrible insomnia. It's been going on for years, and can't figure it out. I eat organic paleo, I exercise, I go to yoga, I've been using the infrared sauna, I'm even working with a practitioner at your recommendation on my minerals, what am I not thinking of? Okay, unfortunately, sleep is a pretty complex process. There's a lot of things that could be going on, and it's great that you're working on your minerals. I think that's fantastic. Know that this does take time. Healing minerals is not a quick fix, and it doesn't happen in six months. It takes quite a bit of time to iron things out, especially if you have a lot of metals to detox and especially if you're really out of balance, if you're very slow, or very fast in terms of metabolism. It does take time to balance out, but things that come to mind, I'm thinking of hormones, I've been thinking of what life stage you were, I don't know if you're female or male, but certain life stages can cause more sleep issues due to hormone fluctuations. If you're post menopausal or premenopausal, fluctuations in estrogen and and progesterone can greatly increase sleep issues.
Stress can be a big part of this. I always want to know what are you doing in the couple hours before bed time. Because if you're stimulating yourself too much, this can be a big issue, so I do recommend orange blocker glasses. I have a pair, and I love them. They actually are slightly stylish other than the fact that they have orange lenses, and I typically wear them when I'm in front of my computer. I also wear them pretty much all night. I wear them when I drive. They just help reduce the white glare of the light which tells the body that the sun is rising, whereas the orange makes the light resemble more of a camp fire, which actually makes us sleepier. Typically what you can do, something that can help us sleep is you can take about .5 to one milligram of melatonin once it gets dark out. You don't want to go too heavy because depending on where you live, it might get dark pretty early. If you live in the northern hemisphere like I do, and it's getting dark at six, then you take a really low dose of melatonin at six. That can help sort of wind you down and then you take a higher dose before bed.
I'm a big fan of DaVinci Labs' liposomal melatonin because it actually gets into your brain. It gets absorbed way better. That can be really helpful, but some of the other things that I've been working on with clients a lot lately, and have greatly helped me think was number one is reducing EMS. Now, I'm still in the process of educating myself on those topic, but I personally am very sensitive to people's energy. I'm very sensitive to frequency. One of the biggest things that has helped my sleep recently, because I went through about a month this winter where I was not sleeping well, one of the best things that has helped me is reducing the EMS in my home. This can be more difficult for some, obviously, if you live in an apartment building in a city, you're getting exposed to a lot because you're getting exposed to everyone else's electricity and wifi, plus if there's cars driving by in the street, you're getting exposed to everyone's cellphone radiation. This can be a little trickier, depending on where you live, but definitely at a minimum, you do want to turn off your wifi router at night.
I actually flip the breaker in my house. I turn off all the plugs and lights in my house, except for in the kitchen so the fridge runs. I turn off my wifi, and make sure phone's in airplane mode. I find that can be very helpful. If you do live, if you are really sensitive to electromagnetic frequency, if you find you go to a cabin, you can go into nature, you go camping and you sleep like a boss, you might need to do something a little further to protect yourself. You can actually get netting. You get get mineral metal netting that goes over your bed kind of like a mosquito net that will actually fully protect you from EMS. Those are expensive, but if you have chronic health issues, if you're very sensitive then this could be the biggest factor in allowing you to sleep.
The other thing that I've been using a lot of, I just got turned on to this. It's actually been on my radar since I got into the health industry, so about seven years ago. I actually wanted to buy this app seven years ago, but I didn't have any money at the time, I was super broke. I just bought it a few weeks ago. It's called Heart Math, and it's very, very cool. I think it's played a huge role and not only in my response to sleep, to stress, sorry, not sleep, but it's also helped me sleep. Basically, it measures your heart rate variability. Heart rate variability is basically what happens in between beats. You got your heart beat rate and then you have this little thing that happens in between your heart beat. When you are frustrated and angry, and stressed out, your heart rate variability is very sharp. It's very erotic, it's very all over the place. Versus, when you are in a calm, relaxed, appreciative, and grateful state, your heart rate variability is very, very smooth.
It happens in this very smooth, beautiful wave. The app calls that. The app I have is called heart math inner balance. It's an app on my phone, and I have a little monitor that attaches to my ear. Measures my heart rate variability, and then I can look at my app and it gives me bio feedback. When I'm getting in to what they call coherence, which is that really beautiful state of smooth heart rhythm. The thing that gets you into it, it's different than just meditation. Meditation is just breathing, but heart math, or getting into what they call coherence, really involves being in a place of appreciation, love, compassion, and gratitude. When I'm there, I'm thinking about all of the things I'm grateful for, and often what I'll do is I'll do a bit of a body scan. I'll start with my toes, and think about I am so grateful for these toes. These toes keep me balanced, they keep me on my feet, they take me to where I go. Then I move up to my ankles and my legs, or my thighs, and be like, these thighs I have are so strong, they carry me up mountains. They let me ski down, I pound on them, they hold me up. I just think about all the things I'm grateful then, and I'll get the ding, and it will all go into that higher coherence state.
I've only been using it for three weeks. I do it for about five to 15 minutes a day, so I'll do one session in the morning, one before bed, and maybe one in the middle of the day, depending on what's going on. Very low commitment, very low time commitment, but the benefits has been pretty amazing. It has 100% changed my response to stress. I feel much more calm. I don't freak out like I do sometimes. It made an instant improvement in my sleep. Because I'm definitely one of those people like at night, I'm thinking about my to-do list, I'm thinking about all the things that need to get done. I always do that right before bed, and I'll do it for as long as it takes to get myself into that state, because once I get into that state, I feel calm and I fall asleep easily. Those are some things to look into. Heart math, hormones, EMS, look into stress, also continue to balance your minerals because it's not a quick fix, unfortunately. Definitely assess what you're doing in the two hours before bed. You should not be looking at screens. You should not be exercising. You should not be doing anything stimulating, and I definitely recommend those orange, sexy, light blocking glasses.
Lynn says, what does it mean if melatonin keeps you up? Potentially, I would think that it would be maybe low quality melatonin. I definitely recommend liposomal but it's definitely my go-to. It's way better absorbed. There's a lot of crappy melatonins out there. I would think about that. I would also think that maybe your melatonin is actually high. Some people do have elevated melatonin, and you would know that based on testing. If melatonin is high, and you take melatonin, then yeah, it might actually be counter productive.
Okay, next question. Will ketones help me lose weight? I would say that depends. I think the most important thing to keep in mind is exogenous ketones like beta, hydroxybutyrate, beta-hydroxybutyrate, I'm slurring that one, it is not a weight loss product. It can help you lose weight when used in conjunction with other things, but it's not a weight loss product. If you just take ketones, it's probably not going to help you lose weight. If you're wondering what ketones are, typically, the body is burning glucose for fuel, but when the body is in a state of low glucose or low restricted carbohydrate state, it will start using ketones, which typically come from fat. That's what happens when people are doing ketogenic diets, they're burning ketones because they're in ketosis. If you take exogenous ketones, it means that you will burn those ketones for fuel instead of glucose. It can be helpful for weight loss. It is an appetite suppressant but I would say, if you want to make ketones work for weight loss, I would probably be combining it with intermittent fasting and high intensity interval training. High intensity exercise that doesn't last very long.
From what I've seen, that tends to be what works. What that might look like is every day, you're doing maybe a 16 to 20-hour fasts, so that means that you eat dinner at six, and you don't eat again until 10 or 12 or something like that, and you take the ketones while you're fasting, and then in that eating window, so for say, from 12 to six, during that time when you're eating, you do a high intensity interval workout. That could be a tabata workout, that could be 30 seconds on, 30 seconds off where you, maybe you sprint for 30 seconds and then you walk for 30 seconds, and you repeat that, and you do that for about 15 to 20 minutes. Something like that. That tends to be the situation where I see that work best for weight loss. But I don't think ketones on their own will actually make you lose weight. I think they need to be used in conjunction with those other things.
The final question, so guys, if you're on with me live and you have other questions, go for it. Ask me the question and I'm going to answer this last one and I'll look to the comments. What are your thoughts on intermittent fasting? I actually love intermittent fasting, and I definitely changed my point of view on intermittent fasting. I used to think it was an awful situation. I think in some people, it can still be a recipe for disaster. There are certain people who should not be intermittent fasting. I would say people who are severely hyperglycemic or people who are underweight, or pregnancy, breastfeeding, these are times or things that would counter indicate intermittent fasting. But I actually love it, and I actually do it most days. For me, personally, it worked really well. It's really helped me stop obsess over food so much. I feel like before, I was always very overwhelmed with food, and I was starting to hate food, because when you eat really healthy whole foods, and you cook all your food, three meals a day is a lot of food. These days, I actually skip breakfast most days. I would say I typically eat lunch around noon, between noon and two, and that's my biggest meal of the day.
I typically have like a big salad, lots of greens, a good high-quality protein, beef, pork, chicken, turkey, something like that, and then some really healthy fats. That's typically my biggest meal, and then I have a moderate sized dinner. Sometimes it's bigger. If I go to the gym and I work out, then I will have a bigger dinner. But typically I eat between seven ... I eat between about like noon and seven, or two and seven. That's typically my fast. It did help me lose weight. I lost about 10 pounds pretty easily, initially when I started doing it. That was really helpful. I think it's very helpful for weight loss. It can be very helpful for energy levels, but like everything, it's different for everyone, and you have to figure out what works for you. If it is something you're considering, I would make sure that you're not underweight, you're not breastfeeding, you're not pregnant, you don't have severe hyperglycemia, and then you should probably ease into it slowly. Start with a 12 hour fast, slowly work your way up.
A really good resource that I recommend is Jimmy Moore's guide. I think it's called the Ultimate Guide to Intermittent Fasting or something like that. But Jimmy Moore wrote it. He's a great author. It's a very informative read. It will be a great way to get you started. Okay. Alicia says, my poops are mushy. There are like fingers hanging off of them. What is this? I've read it could be inflammation but I don't know. Yes, I would say lack of fiber is potential, Alicia. I would definitely add in more fiber to see if that helps. I would also be thinking about a bile deficiency. If you have elevated liver enzymes, ALT, AST, if those are high, if GGT is high, I would definitely be thinking about bile. I believe you're already taking bitters, Alicia, but it may be helpful for you to add in choline. I really like Genestra Phos Choline. That is in my online dispensary. You can do 500 milligrams, two to three times a day. See if that helps.
It could also be related to detoxification. If you're on a protocol and you're eliminating, your stools will be looser. If you're taking bitters at every meal, Alicia, I would just add in something to help build the bile. The bitters are great for stimulating, but you might need something to help build it. That's where I recommend the choline. I would give the choline a try, that might be really helpful for you. Okay guys, all right. That's all the questions I have for today. Remember, you can join me every Tuesday live at 4pm Pacific, and if you want to listen to me on the podcast, if you want to take me running, or walking, or in your car with you, you can subscribe to the HIGH on Energy Podcast. New episode drops every Thursday. Typically, we do these Q&A's the last Tuesday of the month, but I missed last week, so I totally gapped, so we did it on the first Tuesday of March, but thanks guys so much.
Remember, if you want to work with me, join my HIGH on Energy membership. Do the testing, hang out with the coolest group of ladies you've ever met. Super supportive, and you get full access to me and my awesome practitioner, [Jody]. We will help you reach your goals, get you more energy, and get you to wherever you need to be with your health. Thanks guys, I love hanging out with you as always, and I'll talk to you in the next HIGH on Energy episode.

How to Increase Bile Production Naturally



Bile production and why you should care (hint: it's important for thyroid hormones and detoxification)

Bile may not sound like the sexiest thing but it is! Without bile your thyroid won’t work, your skin won’t shine and your estrogen will cause you nothing but problems. 

Tune into today’s episode to learn why you should care about bile and how to boost it (bile style!)


Kendra Perry: Hello, hello, how's everyone doing? Welcome to another awesome episode of High on Energy TV. I'm just fiddling with my microphone here, just give me a sec. I always hop on, just a little bit too early. I get super excited to come on and then I hop on before actually making sure that I'm totally set up to talk to you guys. I am always, always excited to be here. I am Kendra Perry, I am your host. As always, I want to teach you how to get more energy.
Today, we're going to be talking about bile. Actually, this might sound a little bit funny, but bile is actually one of my very, very favorite topics to talk about these days. I feel like I've become a bit of a bile broken record. It's crazy, and I actually can't believe it, but up until recently I was pretty ignorant and unaware of why bile was so important. And I didn't really know much about it or talk about it very much. Hey Margret, welcome. I'm so glad you're here and guys if you're here with my right now, always chime into the comments and say hi, 'cause I love connecting with you.
Yeah, I was a bile ignorant person for a very long time, and I actually didn't know much about it. I kind of got turned onto it recently, when I've been learning a lot about detoxification and heavy metals. What I learned is that bile is incredibly important, not only for detoxification and heavy metals. But also for thyroid, for skin, for hormone levels, all these things. And suddenly I realized that my bile might not be functioning at its optimum, and maybe I should be considering bile more in that of my clients, okay. Now I'm a bile broken record like I said. Yeah, It's something that I think is really important, something that I think especially as women we really need to be considering and we really need to be talking about.
Today I'm going to talk about you know, what is bile? Why should you care? What does bile do? Who is at risk of having bile issues? And then as always, I'm going to give you some actionable tips, things that you can start doing today. Things that you can start implementing to start boosting your bile. Very exciting, hope you guys enjoy today's episode.
Okay, let's jump into it. First of all, for those of you who have no idea what I'm talking about, and you're wondering well, what the heck is bile? Bile is basically a greenish brown, it's very dark. It's a alkalide, and it's a fluid. It's very important for our digestion but also for our detoxification process. It is secreted in the liver and it's stored in the gallbladder. The gallbladder is actually responsible for releasing it. The liver makes it, sends it to the gallbladder. The gallbladder concentrates it, stores it, and when it gets the trigger or sort of like the message to send it, that is when it gets sent out. When it gets triggered into our digestive system and helps us with digestion, okay.
When it comes to bile, what it is actually made of? It's actually mostly cholesterol, which I think it's interesting because I feel like we've been pretty highly fear mongered about cholesterol and why it's bad, but it's actually incredibly important for bile. And if you have ever taken or know somebody who's taken cholesterol lowering drugs, this is a really big issue because it's actually going to cause a bile deficiency. Which is going to cause all these issues as you soon will learn, okay.
Bile also contains bile acids and also called bile salts and then bilirubin. These are the things that bile is made up of, and it's actually a big part of that is what makes your stool very dark. A very easy way to tell if you are you know, either you have a bile deficiency you're not making it properly. Or maybe your bile isn't flowing properly. A really great way to do this, to check on this is actually to look at your poop. If your poop is very light in color, if it's very pale looking. There's a good chance that you don't have good bile production. Your bile is not flowing as it should, so that's a really easy way to tell. Although it's not always straight forward.
Bile is that very dark greenish substance. That's what makes our stool that nice beautiful brown color that we want to see in the toilet every time we poop okay. Some of the primary jobs of bile, number one, it helps absorb fat soluble vitamins. It's what helps emulsify and break down fats okay. Pretty much every time you eat, there's certain triggers. Your stomach acid will get triggered as your food goes to your stomach. That is actually a primary trigger to your gallbladder to be like, "Yo, release some bile." And then by the time that food gets to the small intestine, and that will actually help emulsify and break down fats.
Your fat soluble vitamins are things like vitamin A, vitamin K, vitamin E and vitamin D. Very, very important vitamins, and they do need that bile to be able to emulsify them. If you don't have good bile, you're going to have a really hard time absorbing your fat soluble vitamins. That can really affect your skin health. I find with people with a bile deficiency, their skin tends to look very dull, it tends to be very dry. Sometimes kind of peely, sometimes itchy. Linda says, "Oh poop." You know, I love talking about poop Linda. It's nice to see you Linda, welcome, I'm glad you're here.
Bile also helps boost thyroid activity, this is what a lot of people don't know. Is that bile is incredible important when it comes to the function of your thyroid. And you know, on this podcast, we talk about getting you more energy. Typically you are tuning in because you're like, "I'm pretty tired Kendra, I need more energy." And if your thyroid is not functioning properly, well this can be a primary cause of fatigue, right?
We really want our thyroid to function properly. And getting our thyroid to function better is not about taking thyroid drugs, it's not about taking thyroid glandulars. That can help, but really we got to get to a deeper root cause. If your bile isn't flowing, then you're likely going to have thyroid issues. Because bile actually triggers the release of enzymes that convert T4 which is your inactive thyroid hormone. This is what your thyroid is producing, it's always producing T4. T4 isn't active. And so T4 needs to be converted, it needs to be activated into T3. T3 is the active hormone, it's the one that exerts the effect on our metabolism, on our energy levels.
Bile actually triggers the enzyme that causes that conversion. If your bile isn't working properly either because you have a deficiency or your bile is all sluggish and gross, and blocked up and kind of like sludgy. Think of like sludgy, think of like oil, sludgy oil. Then that conversion doesn't happen, so we don't have T3. Honestly there is a crazy statistic for thyroid issues. I mean, I see thyroid issues in most of the women that I am testing. I think the statistic say like 70% of women have a thyroid issue. It's crazy, it's like every woman I talk with has a thyroid issues, and obviously maybe I'm seeing a certain subset of people.
You know, obviously people are coming to me for fatigue. Typically there may be a thyroid issue, but it is crazy. I mean, I talk to multiple people each day who have thyroid issues. And I've always now, I wasn't six months ago, this wasn't even on my radar. But right now I'm always thinking about, well what is going on with their bile? Okay.
The other thing that bile does, is it actually helps regulate your hormones. Bile is really important for moving hormones out. Hormones are the chemical messengers of the cell. They basically just get instructions from other things in the body and then they go do a job, okay? Once that hormone has completed its message, once it has completed its job. It needs to be exited or moved, or eliminated out of the body. You can't have a hormone that now has an outdated message running amok in the body and causing all these issues. It's very important that hormones, once they are finished their job they get moved out of the body. The body will do that with bile, okay. It'll bind to hormones and it'll move them out of the body.
If you don't have good functioning bile, a lot of those hormones can actually be left to recirculate. If you have any dominance of a certain hormone like estrogen or testosterone, that can actually be due to a bile deficiency, and I see this a lot. Estrogen dominance, very nasty. Testosterone dominance, very nasty, right. You don't want to have these dominances, these are very potent hormones and they can cause a lot of issues in the bile, or in the body sorry. You know, if they are out of balance, especially if they are high, okay.
Who is at risk for bile issues? Anyone with a thyroid issue, I would definitely be paying attention, I would definitely be thinking about your bile. We've talked about how bile can drive things like estrogen dominance. Estrogen dominance, can actually create a bit of a vicious circle and actually cause a bile issue. Estrogen actually stimulates the liver to remove more cholesterol from the blood and divert it into bile. When you have too much cholesterol in your bile which can happen if you're estrogen dominance, that will actually cause the bile to thicken.
If you are estrogen dominant, you know, maybe because you have a bile deficiency. But then on top of that, you're taking hormonal birth control, you're bing exposed to synthetic estrogens in the form of plastics in our environment. Then you will have this situation going on where your body keeps pushing that cholesterol into bile from the blood, and that will cause that thick bile. That's really what we don't want. Because really, what we want bile to be like this like thin kind of viscous fluid. Kind of like water, we want it to kind of swirl around. You know, if were to get into bile and swim in it, you know, we'd want to be able to like easily kind of move through it.
But what happens with a lot of women, I'm seeing this a lot lately is that their bile thickens. It gets very sluggish and toxic, and sludgy, so that it's like goop. It's sticky and sludgy, so if you were to dive into that sludgy gross bile, it would just stick to you and you would lose energy so quickly 'cause you'd be wading against this crazy thick sludge.
Hopefully this is painting a really nice picture in your head for you. Yeah, so anyone who has estrogen dominance, or estrogen issues. Or is taking external sources of estrogen. Again, this can come from synthetic plastics, it can come from hormonal birth control. The pill, the patch, the IUD, the ring. I don't know, the needle, the implant, there's all these different types of birth control. They have synthetic estrogen, and no matter which form you are on, the progesterone, the synthetic progesterone is not true progesterone. It's progestin, so it doesn't have a true progesterone effect. Any form of hormonal birth control does stimulate estrogen, it does make you estrogen dominance. A copper IUD will do it do, because copper will stimulate the release of estrogen.
And then hormone replacement therapy, if you're on any bioidentical estrogen that you maybe don't need. That maybe is getting monitored with blood testing. Or you're on some sort of synthetic estrogen therapy. I mean, this can all cause the bile to thicken, okay? When the bile gets too thick, this is what actually leads to the gallstones. It's basically this really sludgy bile that eventually forms into stone, that can be incredibly painful. It can lead to you eventually needing your gallbladder removed. Which is really the worse case scenario, because the gallbladder is not a throw away organ. It is an organ that you need, and if you get your gallbladder removed, unfortunately you're going to have digestive issues for the rest of your life and you're probably going to struggle with your thyroid.
A lot of people gain a lot of weight after having their gallbladder removed, and that is because of how it affects thyroid hormone. It will ultimately slow down your metabolism and it can cause a lot of hormonal issues as well. Obviously there are extreme cases. If you let the situation get too bad, and you've been getting bad information for too long. You might get to a point where it's medically necessary to actually get your gallbladder removed unfortunately. Luckily there's things you can do to support it, but you will need to be taking bitters and bile salts, and bile builders with pretty much every single meal for the rest of your life. Or you're going to end up with these issues, okay. It's unfortunate.
Usually when someone tells me that it's been recommended by their doctor to have their gallbladder out. Usually what I'll say is, "Just give me six months." Give me six months, let's see if we can turn this around. As long as obviously the situation doesn't go to emergency medical status. And in every single case so far, we've been able to avoid that gallbladder surgery. If you can avoid it, if it is in anyway possible to avoid it, please do. We don't want to be removing organs, especially something as important as the gallbladder. It's a very important organ.
Let's talk about how you can identify if your bile is not flowing properly. Like, I said, you know, if you have some of those symptoms. If you have estrogen dominance, PCOS. If you feel really noxious after eating really fatty foods, if you don't feel like you digest fat well. These are signs that your gallbladder isn't working. You know, like I said, any thyroid issues these all make it likely that your bile isn't flowing. But you can actually do a bit of blood work, and so you want to get your liver enzymes tested. I actually talked about these in the last weeks episode, or two weeks ago I think? I talked about some of the blood markers you want to look at if you have fatigue. I did talk a little bit about these. If you want the functional ranges, I forgot to write down the functional ranges, 'cause I don't know them off the top of my head. But you can grab them in I believe it was two episodes ago. The one on blood chemistry markers for fatigue.
But you want to be looking at your AST and your ALT. These are liver enzymes and you don't want to be elevated. You want to look at them in comparison to the functional ranges. I really recommend you go back and check out that episode, because I actually give you the functional ranges for these two liver enzymes. If those are elevated that is a sign that your liver, gallbladder is functioning. But the one marker that you want to get and you're probably going to have to request this, because this isn't going to be typically a part of comprehensive metabolic panel. It is GGT. That is actually a really good gallbladder marker, if it is elevated again you can get that function range in that episode I did on blood chemistry.
That shows that your gallbladder is sluggish. Your bile production is not optimal. Either you're not producing enough, you're missing that trigger. If you have low stomach acid you're probably missing that trigger. Or that bile is really like thick and sludgy. You know, that really gross oily, nasty tar. Think of it like tar, right, we don't want our bile to be like tar.
Guys, if you're on with me right now, make sure to say hi, so I can tell who's with me. I love connecting with you and I love to give you a shout out and say hey. Definitely let me know you're here, give me heart, give me a thumbs up. Or just throw a comment and say hey in the comments box, I would love to know that you're here. I'm just going to have a quick drink of water.
Okay, so as always, I want to give you guys some actionable tips. Things you can do to help improve bile function. The easiest ways to increase biles, or sorry, bitter foods in your died. Any bitter food is really good at stimulating bile function, okay. Angela says hey, I know Angela is here, that's awesome.
That's going to be a lot of your dark leafy greens. Swiss Chard, collards, dandelion greens, beet greens. Amy's here. Amy said she just learned about me through YouTube. That's awesome, welcome, I'm really glad you're here Amy. Some of the other things would be, yeah like beet greens. Arugula, radicchio, all those dark leafy greens are bitters. Beet root is a fantastic bitter, so is artichoke, also dandelion roots. I actually drink a dandelion root tea everyday at the end of the day. It's my afternoon drink to support my bile. I also try to eat lots of dark leafy bitter greens. I think those are really, really helpful, it's a really easy thing. You know, you can eat them in a smoothie, throw them in a soup. I like to saute them up with just butter and salt, that is my favorite way to eat them.
That's a really easy way to do it. Artichoke, I like making artichoke dip, or even doing an artichoke tincture, that can be incredibly helpful. The other thing that I really love ... You might not be able to see this, 'cause I've got a study light on me, this is a St. Francis Canadian Bitters. If you want to access this, you can get it in my online dispensary. Just shoot my Facebook page a message and I can give you access to that.
Just the bitters are basically just bitter herbs. For example, this has artichoke in it, it has dandelions, some of the things we've talked about. It has chamomile, gentian, tumeric, cardamon, burdock, black walnut and ginger. Those are all bitter herbs and I love taking them as a tincture. If you're in Canada this is really good, a lot of natural food stores actually carry this one. If you're in the states, I really like Urban Moonshine or Quicksilver Dr. Shade's Bitters No.9. Those are all really good options.
I take these with every single meal. I help take them to help stimulate bile with every single meal, I also take them first thing in the morning. Now if you don't have a gallbladder you wouldn't want to take these on an empty stomach. Because you don't have the organ you need to store bile. So you're just going to stimulate bile, and it's going to get dumped into your intestine, and that can be aggravating. You want to be taking this with meals.
Also if you don't have a gallbladder, you should add in bile salts and some sort of bile builder, like choline or taurine. Those are really great bile builders. I love taking taurine. Choline is amazing, if you are someone with non-alcoholic fatty liver disease. You should be taking Phosphatidylcholine three times a day with every single meal. That can actually really alleviate that non-alcoholic fatty liver disease, so really, really, helpful.
The other thing I like to use is Tudca, so T-U-D-C-A. Tudca is a really great bile salt. Really helpful for people who don't have gallbladders, and people who have that sludgy bile. I also use a lot of celery juice. Celery juice is really great for sodium, potassium, it's also a great bile stimulate, okay.
The other thing that is really helpful for bile and you guys will probably be happy to hear this, is coffee. Coffee is a bitter food, it's actually a fantastic bile stimulant. It's a big reason why coffee makes you poop. It's like you drink your coffee, you poop, because it's stimulating your bile okay.
I'm not someone who actually thinks coffee is unhealthy. I think one small cup of coffee before 10:00 AM. It should be high quality organic coffee is a fantastic way to stimulate your bile. I have a coffee not every morning, 'cause coffee is a bit hit and miss with me. Sometimes it just doesn't make me feel good, so I have to be in the mood for it. But I would recommend just one small organic cup of coffee first thing in the morning. Now a light roast is going to have more bile stimulating properties, but a light roast has more caffeine. When I have a light roast, I feel like my heart's going to beat off the rocker. I don't tolerate the extra caffeine very much. But if you can tolerate it, go for the light roast. But the light roast it definitely tastes a little bit more acidic.
I don't think it tastes as good as dark roast, but I will try to have one once a week. Just to try to have that bile stimulating activity. Okay, so I'm going to hop into the comments now. Lisa says, "Thank you for the videos, you're so interesting to listen to. Explaining the body in laymen terms." I'm glad that helps. And then Linda says, "Not Tea?" Yeah, you can dandelion root tea, I'm not sure which tea you're referring too. But dandelion root tea is a tea that I will do, and then coffee. Those are the two things that can be really helpful. Also chicory root. Chicory root is also a bitter and you can make a tea out of chicory root. You can kind of do a dandelion, chicory root combo. Definitely go light on the chicory root, it is very bitter, very quickly. You actually don't need to steep it for very long if you're doing a chicory root tea.
When I do chicory root tea, I'll put the chicory powder in a glass, pour the water in and then strain it. I don't let it steep because it just gets too bitter and too strong. Those are my best tips. Just to summarize guys, remember we should care about bile because not only does it help us break down those fat soluble vitamins that we need of healthy skin, that we need for so many functions in our body. But we also need it for thyroid activity and moving old outdated hormones out of the body. Very, very important things.
When your bile stops functioning properly, so either you stop producing in high enough amounts or it gets thick and sludgy. This is a huge issue, this will leave to gallstones, eventually gallbladder surgery. This will cause your thyroid to slow down. If you have estrogen dominance, if you've taken hormonal birth control, copper IUD, you are at great risk for bile issues and you should be taking steps to boost your bile.
Remember that you can test for this by looking at liver enzymes AST and ALT. And then GGT is your primary gallbladder marker, and you will need to request it, it's not going to be a standard on most blood chemistry. And then to improve bile function, focus on those bitter foods. Things like dark leafy greens, beet root, coffee. Dark chocolate, didn't mention that one, but a little bit of dark chocolate is actually a great bile stimulant. You don't have a gallbladder, make sure you're taking digestive bitters with every meal. I recommend doing that too even if you have a gallbladder. But without a gallbladder you want to add in the bile salts and probably want to add in a bile builder like choline or taurine as well. You could also experiment with Tudca, which is a really fantastic thing as well.
Dandelion root tea, artichoke, all these things are very helpful. And I think everyday we should be doing things to boost our bile. We should be considering our bile every single day. And in my group membership program, High on Energy, this is the main way that I work with clients right now. I'm not taking on any one on one clients anymore. But I work with women in my High on Energy membership program, and we actually did a bile boosting challenge in December. We had people ... Hey Theresa.
We had people you know, doing something everyday, posting every time they were stimulating bile, with hash tag bile. Obviously there was a prize in the mix, I love giving away prizes. A lot of my members notices a lot of benefit from focusing on bile boosting. A lot of them said, "My skin is glowing. I have more energy. I feel like my digestion's better." We saw a lot of great results with that contest. I do encourage you to think about your bile every single day. I am definitely doing that these days.
I'm taking my bitters, I take choline. I drink my dandelion root tea, I have my coffee. I occasionally have some dark chocolate. I think that's it. Well, sometimes I do celery juice too. Theresa's in the group, she's in the comments right now and she really enjoyed the challenge. Right now we're having another challenge, we're having the I Love Me challenge, which is all about self care and loving ourself, because that is very important. If you guys want to be a part of the membership, that is the number one way to work with me right now. I'll put a link at the top of this episodes and in the show notes for the podcast guys. The podcast goes out every Thursday, a copy of this episode.
And then if you want to hop on with my life for the Facebook live show, that's going to happen every Tuesday at 4:00 PM Pacific. A question from Angela, she says, "How do we test for the health or size of our bile?" Just go back and listen to the first half of this episode Angela. It's GGT along with your liver enzymes, and I talked about that earlier in the episode, so you can just scroll back and just listen to that.
Cool guys, so that is all I've got for today. I hope that was helpful. Yeah, I love connecting with you and I will see you guys in the next episode, which happens next Tuesday at 4:00 PM. Take care everyone.