Category Archives for Health Clients

Q&A: C diff, Mold & SIBO as a Vegan, and more

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This episode is the monthly Q&A where I answer questions submitted by YOU! I discuss:

1. How can I fix SIBO + histamine intolerance as a vegan?
2. How do I address C diff?
3. Could mold be making me sick?

With these I provide some juicy info about my favourite supplements to assist with C diff and toxicity binders. I also touch on vitamin D supplementation, Epstein-barr virus, and parasites.



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TRANSCRIPT


Hey everyone, how's it going? Kendra Perry here. Welcome to another episode of the HIGH on Energy Podcast. And this is one of my favorite episodes to do because it is the monthly q&a. So every Tuesday, last Tuesday of the month, every single month, I do a Live q&a on my Facebook page, and if you guys want to ask me questions, if you want to interact with me, if you want to come say hey, you can literally ask me anything. Or if you can't make it, because we do it at 4:00pm Pacific, so we're going to be a little bit late for some people in eastern time zones, you're probably off and eating dinner and doing other things, you can always submit a question in advance by sending it to support@kendraperry.net. Or, just sending a message to my Facebook page Kendra Perry Nutrition.

So guys, I hope you've had a really good weekend. I actually celebrated my birthday yesterday, and it's 35. So, feeling a little bit older this year, maybe a little bit wiser, but I had a pretty good weekend, I went biking. Me and Ryan actually went to the Hot Springs and we booked a room. And they have these new rooms, they're super nice, separate from the main hotel. So they're super quiet, had a beautiful view of the lake, and we spent a good hour or more going in and out of the hot pools into the freezing cold pools. We've been really into cold therapy lately.

Last Christmas, not the one that just passed, but the Christmas before that I actually bought The Iceman Course for Ryan, for Christmas. So that's some Wim Hof, right? And so he's the guy who holds the world record for sitting in ice for the longest time because he's able to like regulate his body temperature, and he's also the guy who has climbed Mount Everest in shorts. So Ryan's gotten pretty into it, and actually, this whole winter, Ryan was actually swimming in the lake. And I kind of wanted to get into it with him. And I actually did pretty well in the cold pool. It's freezing cold. I don't actually know exactly how cold it is. But it was cool.

I managed to go in there and sit in there for five full deep breaths. I was pretty proud of myself, because I haven't been practicing like Ryan has. But I think it's pretty cool, and it made me feel really good. I think it's really good for circulation. And I think the trick to it because instantly when you get into cold water, all you want to do is just like start panicking and hyperventilating, because it activates your fight or flight system. Of course, it does. It's freezing cold water like you would go hypothermic in water that cold pretty fast. But of course, when you're using it for health optimization, you know you're not going to freeze to death, you know that you have a way to get warm. And in that case, we had a super Hot Springs right next to us. So you really got to just go into it slowly and deep breathing.

So I would just start with taking really deep breaths, I'd slowly walked down the stairs, I would get into the cold pool. I go all the way up to my neck and just kind of put my head into my prayer sign and just take deep breaths. So very, very cool.

Anyways guys, I've got a bunch of questions that I want to go through today that some of you guys submitted in advance. But if you're on Facebook Live with me today, definitely feel free to ask me any questions at all.

So, the first question is related to Sibo, and I had a bit of a computer crash, right before this happened. So I'm just going to have to pull it up. But I just wanted to say hi to Alicia, she's here. I feel like you're on all my Facebook Lives, Alicia, and I really, really appreciate it. So hello, and anyone else who's here, just let me know, say hi, otherwise, I have no idea that you're here.

So the first question is, is there any treatment for vegan people who have hydrogen Sibo paired with levels of histamine intolerance, any tips or suggestions?

First of all, I'm going to say that that is incredibly tricky situation if you're not eating meat. If you are trying to treat Sibo, ultimately when you get rid of Sibo, you're going to have to go on a low Fat Man's Diet, and if you're pairing that, with histamine intolerance, you can't tolerate high histamine foods when you overlap that, and you're also omitting meat from your diet. You're kind of in trouble, okay.

Honestly, in this situation, I really don't think... and people are going to probably hate me for this, but you're not really doing yourself any favor by being on a vegan diet. Honestly, it's a super restrictive diet. Yes, some people do thrive on it. But I would say that's a small minority of people who just happen to have good genes that support it. I don't think most people are going to thrive on that diet. Most people I see eating this type of diet are not thriving. They're really sick. They do have a lot of bloating and a lot of issues. And if you're going to restrict that diet even more by restricting fat man's and restricting histamine foods, you're going to be basically starving. You're going to get sicker. So I really don't recommend it. That's going to be really harsh on your system.

So my advice would be to eat a paleo esque diet while you're getting rid of Sibo. Eliminating the histamine foods as much as possible. And then once you eliminate the Sibo as determined by testing, you are going to then add in the Fahd maps diet for about three months. Once you get rid of the Sibo, see how you feel, try experimenting, if you're really committed to that type of diet, you can experiment with it again at that point, but if you try to do those two diets together, and being a vegan, I think you're going to make yourself really sick. I think that's the honest truth.

Ellen's on. Hello, Ellen. She says hi, Kendra. Can you remind me your opinion regarding vitamin D -29?

This is a really good question. So vitamin D is very much a result, and a symptom of a whole bunch of other things that happen for a long time prior to ending up with vitamin D. And taking vitamin D doesn't fix the issue because you're not dealing with all the upstream effects, and the fact that there's a good chance that your body is reducing vitamin D on purpose.

So when the body starts to get unbalanced when it's been subject to a lot of toxins, or metals, or chronic stress, all the things that wear on our body overtime and eventually make us sick. The first thing that happens is you get potassium loss. So potassium is the first mineral typically to get lost, also why it's probably one of the hardest minerals to raise because usually, once you realize you need to raise it, it's been deficient and depleted for a very long time. So first, potassium goes.

The second thing to go is magnesium. Once magnesium goes, you're going to end up with low boron. Once you lose potassium, magnesium and boron, you end up with soft tissue calcification, so the so now calcium no longer has its posse or its co-factors to keep it in the bone, which is where you want calcium to belong, in the bone 99%. It needs to be in the bone. If calcium is existing any more than 99% outside of the bone, you're going to have issues. You're going to have what's called soft tissue calcification, which is when calcium starts building up outside the bone into the soft tissue. So basically, you end up with soft tissue calcification, and your body actually lowers vitamin D on purpose, to try to stop it. Because soft tissue calcification is the body slowing down, it's the body's braking system. It prevents mobility, it affects cellular permeability. So it's really hard to get things in and out of the cells that affects emotions. It affects the thyroid, you do not want soft tissue calcification, and generally that is why your body is actually lowering vitamin D to stop the soft tissue calcification.

Now taking vitamin D isn't the solution, right? Because you can see that it's a result of something that's been going on for a long time; potassium loss, magnesium loss, boron loss, and then the calcium going up and then eventually lithium. Lithium is the last mineral to lost. And then you end up with the lowering of vitamin D as kind of a coping mechanism or balancing mechanism to try to stop the soft tissue calcification that is now happening because calcium doesn't have what it needs to stay in the bone.

So that's my opinion regarding vitamin D, I don't recommend it. I want to see the whole mineral profile, I want to see a hair mineral analysis, which you can run in my group membership program HIGH on Energy, and I can help you with that. Because... And Ellen, I can't remember if you've run one or not, you may need to remind one, but if you haven't, you definitely want to. Because if your vitamin D is that low, that's a sign that there is a cascading of things that have been going on for quite some time. And just taking vitamin D is not going to make the situation worse.

Melissa asks, thoughts on Epstein-Barr? I do have some thoughts on Epstein-Barr. Surprise, surprise, I have opinions. So basically, Epstein-Barr is not the root cause, and I know practitioners like Medical Medium have made you think that Epstein-Barr is the cause of all chronic health issues. A lot of people have Epstein-Barr. If you've ever had Mono as a teenager, that's the kissing disease because teenagers are gross, and they lick and kiss each other's mouths and share cigarettes, and do all that nasty shit. Basically, if you've ever had Mono, you have Epstein-Barr. Mono is just a manifestation of Epstein-Barr.

Now, if you're healthy, and you have strong immune system, and you don't have all these other stressors going on, then your immune system will actually keep Epstein-Barr in check, and it won't actually be an issue at all. It'll just exist inactive in your tissue, and that's totally cool. If you have activated Epstein-Barr, if it's come out of hiding, it means something is up with your immune system.

So there are mineral issues, there are heavy metals, there's probably glyphosate chemicals, you probably have other infections, you probably have parasites. Parasites are incredibly taxing on the immune system. I found they have the biggest effect on the immune system. So, Epstein-Barr is not really the issue, it's the fact that your immune system is no longer strong enough to keep it in hiding and to keep it inactive. So that is my thoughts on Epstein-Barr. If you've got it, you got to address the immune system, you need to see what's going on with your minerals. You need to do a bunch of testing to figure out why the Epstein-Barr is an issue because it really shouldn't be an issue if everything is working as it should.

Hope that answers your question, Melissa and welcome. Thank you for being here. After I dumped all that information in your face, right? All right.

So another submitted question was, I watched your video on C difficile infection without antibiotics. I'm wondering if I could have a bit more information on what exactly to take, and I'm from Canada, if that makes a difference on what will be available to me?

So, I would say like if you have C diff, the most important thing is to figure out why you ended up getting it. Because it's... C diff is around us all the time, but again, we should have strong defenses, we should have an immune system that works, stomach acid, all these things that prevent us from getting infected.

Now, with C diff, I really don't recommend, obviously, I'm not a doctor, that's my sort of medical disclaimer, I don't pretend to be one. But anyway, antibiotics don't really work for C diff, and antibiotics are often the cause of C diff.

And I think the other thing we need to keep in mind with infections is that the infections aren't often the driving factors of what's making us sick. Oftentimes, they are just a sort of a presentation or, a reflection of the bigger landscape of what's going on in the gut. So you need to address gut health, you need to address the mucosal layer of the gut. So you need to be taking things that help rebuild the gut lining, you need to be taking digestive support, you need to be addressing other infections and there are other infections on the GI-MAP that you might want to address first before addressing C diff.

You need to be taking a biofilm disruptor, that's really important. And the best protocol for C diff, and I tell it to you right now, this is some juicy information, it is Saccharomyces Boulardii. So that beneficial strain of yeast is very good at crowding out C diff, and oftentimes I see this work after one round. Like 90% of the time, it works after one round. So you need to do a high dose of Saccharomyces Boulardii, you want each capsule to have 5 million organisms in it. And you start with two weeks on four capsules, three times a day. For the next two weeks, you go to three capsules, two or three times a day. And for the final four weeks you do two capsules, three times a day. So it's over 400 capsules that you're taking. It's not cheap, but it works, works really well.

But like I said, you're not going to be successful in getting rid of it or preventing it from coming back unless you're addressing that entire gut landscape of what's going on, in entirety in the gut, and addressing the other infections because if you have C diff I'll be putting money on that you have other infections as well.

Melissa says, "Parasites? I'm about Texas, exposed to a lot of things. Yeah, parasites are really common. There's a lot of different parasites that you can get. I see it all the time, you don't need to travel or go to a foreign country to get parasites. You can get them anywhere. People are always traveling internationally these days. People pass these things to each other. And if you're handling pets, then you're probably getting exposed to tick borne illness, [Bartonella henselae 00:13:32], that sort of thing. It's, like 50% of household pets carry a lot of these parasites and bacterial infections. So those things will need to be addressed as well. Because if you're handling a lot of pets, you're definitely getting exposed to all kinds of things. So it's really, really extra important for you, Melissa to really boost your immune system. Get the body functioning properly, so you can fight off a lot of those things you're actually getting exposed to.

Guys, let me know... These are really good questions. I love them. So let me know if you guys have any other questions. And then Melissa says, "I see a clinical nutritionist in my area, labs with saliva testing on compounded hormones, compounded thyroid."

So what you want is the GI-MAP. It's going to be the best test for assessing parasitic infections, and it's really the Rolls Royce or I guess the Cadillac. I don't know anything about cars, tell me, is a Rolls Royce better than a Cadillac? Or is a Cadillac better than a Rolls Royce? I'd love to know. But it's kind of like the best test you can get for GI infections. It'll tell you pretty much all of them, but it won't tell you about like Bartonella henselae, all the lime co-infections. It won't tell you those things. But definitely you want to do hair metal analysis testing, metal testing, GI-MAP. Those are my flagship tests. I only do hormone testing, in the case of really severe hormonal imbalances because honestly guys, if you just do a hormone test and try to treat hormones as supplements, you probably won't get any results at all, and you'll be wasting your money. Hormones are superficial, you got to dig deeper. You got to like figure out why the hormones are out of whack.

This is a good one. I started getting sick when I moved into a new place. I started getting chronic congestion, tingling in my arms, and insomnia. The other day, I found black mold in the bathroom behind the toilet and throughout the basement. Could this be making me sick? How do I know? How do I recover?

So apparently, I learned this the other day, over 50% of homes in North America are mold infested. They have black mold. So a lot of us are getting exposed to mold. Absolutely. Whether it actually is an issue, whether it actually makes you sick has to do with the landscape, right? Like how many other things are affecting your health. Now, if you're a really healthy, robust person, strong immune system, like good mineral balance, not getting exposed to a lot of toxins, detoxing regularly, eating a healthy diet, sleeping like a boss, you're probably may not actually be affected by that mold. But if you're someone who has other infections, you're eating a shitty diet, not sleeping very well, you've got lots of metal toxicity, lots of chemical toxicity, well, yeah, that mold is going to be another layer of stress.

So, unfortunately, you can't really help if you do have more toxicity, if you are getting mycotoxins illness from being exposed to mold, you will not be able to get healthy while still living in that house. That's really unfortunate. It's the honest truth, and it's probably not what you want to hear, and it's probably not the most economical thing for me to tell you, but that is the honest truth. If you have mold illness, and you're getting exposed to mold, you have to get out of that house, you have to move. It could potentially be remediated, but you shouldn't be the one to do it. That should be done by an expert. And a lot of times the issue is quite systemic, and it's really hard to get it out.

So, you will need to probably move. Hopefully this isn't a place that you just bought, hopefully this is a place you're renting, you can definitely take this up with your landlords. I have a member in my group who took her landlord support over having extreme mold in her house, it was all through her pipes and her drinking water, it was pretty bad. But once you get out of the mold infested environment, what you need to do is you need to bind it. That's the most important thing, is you need to just find bind bind bind bind.

My current favorite supplement for binding is from Microbe Formulas, it's called Bio Tox, really, really good for binding up organisms and mold and microbes. I see really good results with that. You can also work with clays, like bentonite clay and charcoal, but it does bind to everything, it takes the good with the bad, so you need to cycle it on and off. I wouldn't have anyone taking charcoal for more than three days in a row and then taking two weeks off, just because it will pull minerals out of your body. But I love the Bio Tox because it doesn't actually do that. So that's a really good strategy.

Now, how do you know if this is an issue? So a really good screening test. Now this isn't a mold test, this is a screening test for mycotoxins. Mycotoxins can be from other things beyond mold that can be from Lyme disease and other things. But it's called the VCs test. It's a $15 test. If you just Google VCs mold toxicity, it'll be one of the first search results that come up. And it's, like I said, it's like $15, and you're basically assessing contrast, your ability to differentiate varying levels of contrast. Contrast is just... I learned this the other day because I'm learning about photo editing. But it's basically like, if you looked at something that was black and white, that would have really high contrast. Because the black... they're like opposites, black and white are opposites, versus if it was like a light green with light brown, that would be less contrast, because they're more similar, the colors are more similar.

Hope that makes sense. But basically it that's what the test assess is for, and it's a screening tool. My advice would be, when you do it, you need to be... I believe it's 18 inches from the screen, and of course when you can't see something properly when the contrast is a bit fuzzy, your tendency is to sort of lean in, but you don't want to lean in, that can make the test totally invalid. So my advice would be to take a measuring tape or ruler, and make sure you're always at 19 or 18 inches, whatever it is from the screen, and be very aware of not allowing yourself to lean in, to try to see the contrast.

All right. Ellen says Rolls Royce is high end. Good to know. Okay.

Awesome. Okay, guys. I hope that helps. And then the last question that was submitted and guys, all you guys who are hanging out with me on Facebook Live, throw your questions in, into the comments because it's a little bit delayed from when I see the comment, and you submit it, so I just want to make sure I get it and I answer your question before I log off today. But the other question is, how to know how high above range your yeast is.

So in my son's case, he was at Candida SPP, he was just being subspecies. So she's referring to the GI-MAP test. He was at 9.82 x 10 to the power of 10, and albicans was 1.01 x 10 to the power three. I was told by one interpreter that these numbers equal at least 20 times higher than the upper limit, and albicans two times higher than the upper limit. Well, another interpreter told me it was 100 times the upper limit. Can you tell me which is accurate? I actually don't know, but it doesn't matter, because both ways it's there, its present.

Anything on the GI-MAP that is in fact a pathogen, you want it to be below detectable levels. So you want it to have that little like sideways triangle thing with dl, which means below detectable level. So even if it's not getting flagged high by the lab, you still want to address it, it still needs to be addressed because it means it's present. It's an overgrowth. So it is an issue. So I don't know what's correct, 20 or hundred times, it doesn't really matter, the point is, your son, he needs a Candida protocol. He needs an anti yeast protocol, and you need to follow up with pre testing and you want to get it down to below detectable level.

All right, guys, let me know if you have other questions. The final question, which I've kind of already discussed this, but I just want to make sure it gets addressed. The final question was, is it okay to take activated charcoal every day? And if you can remember what I said earlier I said no, because it pulls everything. It takes the good with the bad. It pulls the minerals, and we don't want to take things that pull minerals because most of us are mineral deficient. So you need to cycle activated charcoal on and off. Three days on, you can take it two to three grams, two to three times a day on an empty stomach. Do make sure you take it away from medication because it binds to everything including your meds. So if you're taking a thyroid med, you want to make sure that you're not binding it up, and then take two weeks off, so three days on, two weeks off, that's how you should utilize activated charcoal.

Ellen says, "I don't really believe in taking silver, but it's part of my desbio lime treatment. I'm on day 34 of 60, what follow would you expect?

So if it's good... I learned this from a herbalist not that long ago, that if it's good, like colonial silver, and it's made properly, it doesn't actually get absorbed into the body. Now, with silver from what I've learned is that yeah, it's not a good long term strategy. From a short term perspective, so I'd say 60 days falls into that short term window, you're probably fine. Would I take it for a year straight? No. Would I take it for 120 days? Probably not. But I think 60 days technically falls into that short term window. So I think you're fine. And if it's good silver, and it's made properly, then it shouldn't actually affect the other minerals.

Bentonite clay, Ellen, is the exact same as activated charcoal, it binds to all the good and all the bad, so it will bind to minerals. So again, I would cycle it in the exact same way. Binders that don't do that; so Pectin LC, this is the binder that I talk about a lot. It is modified citrus pectin, lots of good research behind it. It's modified in such a way so that it binds to the crap, the metals, the toxins, the chemicals, but it will not actually bind to the minerals. And I like ecoNugenics or Clinical Synergy. Only two brands that I recommend because we know that they have actually modified it properly.

That's really good. Also the Microbe Formulas. I've been using their products more. They have the Bio Tox, which is good for microbes and lime. They have the MetChem, which is good for metals, and then they had the foundation which is just kind of an overall binder. Now those, from what they've told me, do not bind to mineral. So I actually work with those as well, and I'm working with them more and more because I really like those products. All right, guys.

Okay, so thank you so much. I hope this was helpful. Remember that I do this the last Tuesday of every month. So if you've got questions for me, you can either hop on Facebook Live with me, the last Tuesday of May at 4:00pm Pacific, or you can always submit your questions in advance by emailing my assistant, jennifer@support@kendraperry.net. Or you can always send a Facebook message to my Facebook page, Kendra Perry Nutrition, and we'll make sure that gets added to the list for next month's q&a.

Otherwise, guys, I will see you in a week. Next Tuesday I'll be on again, I have no idea what we'll be talking about, but I'm sure it's going to be good. So tune in on Facebook Live or subscribe to the HIGH on Energy Podcast, on any of your favorite podcast app if you want to listen to me in your car or on your run.

Alright guys, have a good day. Take care.

Why Magnesium is Optimal for Your Health

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If minerals were compared to a high school popularity contest, magnesium would be the prom queen of minerals. Many people know about magnesium, but do you really know why magnesium is THE mineral for optimal health? In this episode, I will discuss the many roles that magnesium plays on the body including helping to reduce inflammation and relax our muscles, and it’s role on the heart. I will also provide the main signs that indicate you may be deficient in magnesium (like pellet poops and being cranky AF) and WHY you might be deficient. Plus I will review my top 5 favourite magnesium rich foods…dark chocolate being one of them (in moderation of course) as well as ways to supplement magnesium. Think you might have a magnesium deficiency? I will let you in on a secret about blood testing for magnesium and why it’s not as effective as other tests.  Find out in this episode why magnesium is the optimal mineral for your health and your body.

Grab your FREE Endless Energy Checklist to get my top 5 non-negotiable strategies for eliminating fatigue: https://go.kendraperry.net/energy-checklist

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TRANSCRIPT


Hey everyone, how's it going. Kendra here. So excited to be here as always. Welcome to a another episode of HIGH on Energy. Today we are going to talk about a very popular and trendy mineral. Magnesium has all the friends. Everyone loves magnesium. I think it's probably the mineral that out of all the minerals does seem to have the most attention around it. People seem to know the most about it, right?

We're going to be talking a little bit today about is magnesium really all it's cracked up to be? Is it really the miracle mineral that everyone actually thinks it is? Guys, if you want to hang out with me on Facebook Live, I do this every single Tuesday at 4:00 PM on Tuesdays and the last Tuesday of the month, that's going to be next week guys, we do a lot Q&A's. You can tune in, you can ask me questions. You can submit any questions you might have to support at kendraperry.net. My assistant will gladly help you with that. I'll make sure to answer all your questions on air.

Those Q&A's are always super fun. We always have lots of great questions. I go through lots of topics, lots of good information. That is going to happen. At the 30th I believe, which is a day after my birthday, I actually turn 35 next week. If you guys are on the podcast, if you guys make sure to subscribe on iTunes and pretty much anywhere you can listen to your podcast, all your favorite podcast apps, that's where you can catch up with me if you don't like to listen to me or watch me on video.

So, guys, let's jump into today's topic. Let me know if you're on with me live right now. I'm actually using a different streaming software right now. I would love to know is it actually working? I actually had trouble the last time that I used the software. So, just let me know guys, if you are on live right now, just let me know in the comments that you can see me and hear me. I'm going to otherwise keep on rolling.

So, guys, we were talking about magnesium today. Like I said, if it was a popularity contest for minerals, magnesium would be the prom queen or the prom king, whatever. Magnesium is definitely the mineral that people seem to have the most awareness around. Most people know magnesium is important, they are aware that maybe they should be taking magnesium. They want to know how do I actually take magnesium? That's what we're going to be going through today.

So, guys, let's talk a little bit about what magnesium's role is in the body. Magnesium is actually incredibly important. It's popular for a reason. It's homecoming queen for a reason. It's because it's needed for over 500 different enzyme reactions in the body. That's a lot, right. Pretty much anytime there's a reaction in the body, there's a good chance that magnesium is involved, and especially with the production of energy.

Not just talking about the energy that you feel on a day to day basis, I'm talking about energy as fuel. Like putting gasoline into a vehicle, even just to blink your eyelids, to move your fingers, to write something down, to go to sleep at night, all these things pretty much anytime anything is happening in your body and something is always happening in your body, your body needs fuel. Magnesium is actually always involved in that fuel production. The fuel is called ATP.

Anytime energy or ATP is produced in the body, magnesium is involved in that. Magnesium is also really important in the regulation of sugar, of blood sugar. People who have diabetes, metabolic syndrome, maybe reactive hypoglycemia, or other blood sugar issues tend to have issues with magnesium. It's really important for the permeability among the cells. Permeability just refers to movement of processed cells. If you've had low permeability, it'd be really hard to get things across the cell into the cell versus if you had leaky or excessive permeability, things would just be leaking all over. You'd just be dripping shit this way and that way.

We want to have good cellular permeability and magnesium is important for that. Magnesium is your main calming and relaxing muscle or muscle mineral. Basically, it helps relax the muscles, but it also helps keep you calm. If you're feeling really anxious and panicky, and super fucking angry, there's a good chance that there might be a magnesium issue going on there. Magnesium is also really important for reducing inflammation and it is the primary heart mineral. So, does regulate the heart.

Guys, if you're on with the live right now and you want to ask me any questions, just let me know. I'm always happy to answer your questions. If you're listening to me on the podcast right now, you actually want to engage with me in live time and ask me questions and have me respond to you and say, hey to you, definitely hop on Facebook Live Tuesdays at 4:00 PM to do that.

So, guys, the thing about magnesium and probably why its gotten so much attention these days is because many people are at risk or are deficient in magnesium. For example, I always bring this back to mineral balancing and hair mineral analysis testing because that's my jam. But basically, we fall into two metabolic categories. Some of us are fast metabolizers and some of us are slow. We do tend to have a genetic tendency, one way or the other.

Now, what tends to happen in a lot of people these days because of all the crazy shit going on in our world, like chemicals and metals and stress and all this shit that's going on, what happens is people go excessively fast or they go excessively slow. Instead of maintaining balance and fast isn't better than slow and slow is not better than fast, we want balance, they go excessive in one way or the other.

Now, when people get excessively fast, their sodium and potassium levels tend to go up. That actually greatly increases the burn rate of magnesium. So, tends to just burn the magnesium out. The excessively fast oxidizers, they tend to be really panicky, they are go, go, go, they're wired all the time, they have a really hard time bringing it down. They're just like up here, when really they wish they're a little bit more down here. They're like the zero to 100 types of people.

When you get excessively slow, magnesium tends to build up in a bioavailable manner. You tend to have lower sodium and potassium and slow oxidation, and that leads to the bioavailable buildup of magnesium. So, slow oxidizers do tend to have a lot of magnesium in the body, but it's not necessarily usable or available. That's obviously a really big issue. The big problem with magnesium deficiency and oxidation rates in the way that all the crap that's happening in our society today, is if you go too fast in one way or too slow in the other, you'll have magnesium deficiency just in a little bit of a different way.

How would you feel if you were magnesium deficient? Well, you'd probably have irregular heartbeat. Because remember, magnesium is the primary heart mineral. You might have heart palpitations or feel like your heart is skipping a beat. You may have want to pain and achiness because it relaxes the muscle, keeps the muscle and joints healthy. You may be very stiff, you may not move well, you may just have muscle cramps. You also may have a lot of muscle twitches. Maybe your eye lash or eye lid flutters and drives you crazy. Maybe you can watch something pulsating or twitching. Really, really good indication that there's a magnesium issue.

You may also have high blood pressure. People who have high blood pressure tend to have issues with magnesium either being low or it being bio unavailable, meaning they can't actually access it or utilize it. We've talked a little bit about anxiety and panic, but that can definitely be involved. They will tend to have sleep issues. I would say if you're an insomniac, especially if you're feeling really wired at night or you're waking up frequently in the night, there's a good chance that there's a magnesium issue. We may also have bowel issues because magnesium helps relax and regulate the bowel. People with magnesium deficiency they may be really blocked up, really constipated, they have those super hard little pellet poops that they could shoot out of a gun and kill someone.

That might be what's happening with poops. Those are the not fun poops. There may be some depression issue, you could also have memory loss or memory issues. A lot can definitely be going on when you have magnesium issues. This is why a lot of people look to taking magnesium when they have some of these issues because there is a lot of information out there that a lot of people do have magnesium issues.

The problem is, is a lot of people want to know well, how do I actually test my magnesium status? Most of the time people are getting tested through blood testing. If you've been following for a while, if you listen to this podcast, you know that blood testing isn't always the best for certain things. The problem with blood testing for magnesium or running something like an RBC magnesium is that magnesium is actually an intracellular mineral. It exists in the cell above 99%.

When you're looking at blood levels of magnesium, you're really only looking at the 1%. I don't actually think we can take a lot of insight from looking at blood magnesium levels because it's only representing such a strong portion, or such a small portion of magnesium levels in the body. It's not really representative of what could be actually going on in the body in terms of magnesium. Personally, you know I love hair mineral analysis testing. This is the flagship tests that we run in my HIGH on Energy membership. This gets run with every single client I work with.

I think that's the most important way. But you actually can get some information from blood chemistry if your RBC magnesium or your blood magnesium is high. So, think about this. What would it mean if magnesium was high in the blood? Well, we have magnesium, it's an intracellular mineral. We want it to be high in the cell, not in the blood. If it's high in the blood, that's actually a big issue. That really indicates some serious dysfunction and something that is very wrong.

What that can mean is that you're starting to lose magnesium from yourself, or your body is having a really hard time getting magnesium into the cell so it's floating around the blood and you're getting what's called cellular magnesium loss. Eventually, as your magnesium stores go down, as your magnesium levels go down, that may no longer show high in the blood because you just don't get much, you're bottomed out. You just don't have it anymore.

That's one of the information you can get from blood chemistry. If it's low, it could indicate low cellular magnesium, but you'd always want to confirm with mineral testing. If it's normal, it doesn't mean it's normal, but if it's high, it actually could indicate a more severe magnesium loss and that is something to pay attention to.

Let's talk a little bit about foods. Where can you actually get magnesium? There's some foods that are high in magnesium. Typically, your dark leafy greens are quite high magnesium foods. Those are really good. Avocados, raspberries, green beans. You guys are all going to love me for this, but dark chocolate, yum, put that in my face, that can be really, really good for increasing magnesium. Obviously you don't want to go too crazy remembering that dark chocolate has a bit of sugar in it and it has caffeine. So, don't go overboard on the chocolate but you can get some magnesium from chocolate.

Another great place to get magnesium from and what I think is probably one of the better places is through pink salt. So, pink Himalayan salt does contain all the minerals, but it does tend to be a little bit heavier on the magnesium. You can do pink salt. That can be a really good way to get salt or magnesium into your life.

Let's talk about magnesium supplementation. I would say, the issue with most high quality magnesium supplements is even the best quality ones, even the ones from the best brands, the most expensive ones, you're still going to lose quite a bit through the gut. A lot of magnesium just leaks out into the gut and doesn't actually get to the cell.

You really have to be careful with the form of magnesium you're taking. Do not go out and take magnesium sulfate. Don't take magnesium citrate. If you're constipated, and you want to poop. Sure, go take those, they'll make you poop, but they're not actually going to get magnesium into yourself because they're poorly absorbed. They just get dumped into the gut. It relaxes your colon and gives you diarrhea. If you're going to take supplemental magnesium, there's three kinds, well there's four kinds actually that I recommend. There is Malate, glycinate, bi-glycinate, and threonate.

The first three; malate, glycinate, and bi-glycinate, you'd want to take one of those. Now, personally, there is one magnesium out there that I really really love. It's from a company called Jigsaw Health. This is the one I'm pretty much recommending to all my members. I really like, it's called [withSRT 00:13:27] I like to B-Free version. It's basically a time released magnesium Malate.

Now, I really like this and I find people tend to tolerate it better because it time releases over eight hours rather than just getting old dumped at once into the bowel and getting lost. I find it helps people support their magnesium levels better and people don't tend to get the diarrhea and loose poops from it because some people in general just have poor bowel tolerance to magnesium. They just tend to take magnesium and get the shits.

With the time release Jigsaw, SRT magnesium, it just tends to be better tolerated so people tend to have less of that reaction. I really do like that one. But any [inaudible 00:14:14] I like designs for health, malate, glycinate, bi-glycinate. Those are all good options if your bowel tolerance isn't affected by those.

Now, threonate is a bit of a different type of magnesium. Threonate is the only type of magnesium that actually crosses the blood brain barrier. This is actually a really good magnesium to take if you have brain issues. Maybe you have memory issues and you have sleep issues, you have really severe insomnia. Maybe you have a brain condition like multiple sclerosis, MS. These are all things that might benefit from that type of magnesium. If you have depression, anxiety, I would experiment with taking some magnesium threonate.

I love Designs for Health. It's called NeuroMag, and you can do two of those in the morning and one at night or vice versa. That can be really helpful for those things because it gets into the brain whereas the other menus it doesn't really get in there. But overall, if you're on a budget and you want to really well absorb from a magnesium, topical magnesium is actually amazing. You can do Epsom salts bath, or you can get a spray.

I love rubbing the magnesium spray on my feet at night. When you rub it on your feet, it actually gets directly into the bloodstream, and that's really awesome. In terms of magnesium spray, something to keep in mind is, if it's low quality, it's going to make you itchy as fuck. It's just going to irritate your skin, it's going to hurt. You put it on a cut, you're going to hate yourself and it's going to be really uncomfortable. You do want to get a good one. I like Ease, E-A-S-E from Activation Products, that's probably my favorite. And then if you're in Canada, Now Foods makes a magnesium spray that is also very good. You just have to be careful.

You have a magnesium spray and you've tried it and it really aggravated your skin, well, you probably want to try something different. How much did you actually take? Now, this really depends. But the sort of generic recommendation is five times your body weight in pounds in milligrams. Let's say you weigh 200 pounds, then you're going to do 200 times five, which is 1000 in milligrams. You take 1000 milligrams of magnesium a day. You probably want to do it in divided doses or you're going to make yourself shit.

If you're taking 1000, you probably want to divide it into three doses. You can divide it to two, but you might want to experiment with that a little bit. If it gives you lose poops, then you're going to want to divide it out or you may actually have to reduce your dose and top it up with some of the topical magnesium.

But as you know, I think mineral testing is always really important. You really want to know where we're at. Typically, I'll give a lower dose of magnesium to slow oxidizers and a higher dose to fast oxidizers. I like to know where people are at. I always do recommend hair mineral analysis testing.

So guys, thank you so much for joining me for this quick episode on magnesium, I hope it was helpful. Guys, if you're listening to me on the podcast and you like what I do and you want to support me, the best way you can actually do that is to take five minutes and leave me a review on iTunes. Give me a five star review. Tell me how much you love the podcast, and that actually helps me get in front of more people. If you think this information is important, that is how you can help me spread the word. I would appreciate it so much, guys.

If you're following me on YouTube, if you're watching this on YouTube, make sure to subscribe to my channel so you get notified when I post my video every single Thursday. All right guys, thank you so much for hanging out with me. I will see you next Tuesday for the live Q&A. If you have questions, submit them to support@kendraperry.net and I will definitely answer them on air next week.

How Vitamin D Makes You More Tired and Fatigued

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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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TRANSCRIPT


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)

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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.


TRANSCRIPT

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)

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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. 


TRANSCRIPT

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 go.kendraperry.com/energy. 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 go.kendraperry.net/energy 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.


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

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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!

Transcript:

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 go.kendraperry.net/energy. 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.

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