Hello, how’s it going? I’m Kendra Perry from Kendra Kendra Perry Nutrition, and I’m coming to you from my very cold house.
It’s getting into October now and I didn’t feel like making a fire because I was lazy so I’ve got my toque on I got my … jacket on and I even got my booties on, those are my favorite little booties, but anyways, today we’re going to be talking about a very very important topic and also maybe a bit of a controversial topic because I know a lot of you ladies out there take the birth control pill and you’re getting a lot of benefits from it
You know you don’t have to think much and you’re not getting pregnant you don’t have to worry about that which is awesome.
But of course that does come with some side effects, and that’s what we’re going to be talking about today; three unknown very very commonly unknown side effects that are very long-term and these side effects can affect you even if you were on the birth control years ago and you’ve been off it for years, so maybe it’s something you took in your 20s and it’s been five or ten years since you’ve been off of it.
Unfortunately, some of these side effects can still be affecting you and I’m going to get into that a little bit today. So if this is your first time joining in for one of my videos. Welcome, I’m Kendra Perry from Kendra Perry Nutrition like I mentioned before and I’m a functional diagnostic nutritionist and what I do is I help women generally in their 30s and 40s.
I help them balance their hormones so they can stop feeling fatigued, crazy overweight and super unsexy and they can start feeling awesome, so that’s what I do and if you haven’t already I have an awesome freebie right now if you are wondering what’s up with your hormones? If maybe you suspect your hormones have to do some of the symptoms that you’re experiencing lately,
I have a free self-test it’s pinned to the top of this page and you can use that to get a good idea if you might be at risk for a specific hormone imbalance and which imbalance that might be, okay.
So let’s get into it, but before we get started, I just want to ask you guys a question and please answer even if you’re just watching this video if even if you’re just watching the replay of this video.
I know there’s a bunch of you guys with me live today but even if you’re watching the replay I come back and look at these comments for weeks, so please answer so I just want to know and this is a bit of a personal question but sometimes
I like to get personal, let me know if you are currently taking the birth control pill and if so, what’s the reason that you are taking it is it to avoid pregnancy, or is it some other reason?
Maybe you’re taking it to regulate a hormone imbalance that your doctor said you have or maybe it’s to regulate a very irregular cycle?
Just let me know drop it in the comments box below, and that would be great, okay? So let’s first kind of talk about the birth control what’s actually kind of happening in the body so of course this like starts with what the female cycle is really supposed to look like okay, so in a woman who’s not taking any hormone, so no birth control typically what happens is estrogen is very dominant in the first half of the cycle so days 1 to 14.
Estrogen is what’s considered, it’s a growth hormone so it makes things grow and what it does is it grows the lining of the uterus it starts to grow that lining and basically, that’s your body preparing for pregnancy because if you were to say get pregnant or if there was a sperm and it connected with that egg in your body which is terrifying, but anyway is that they connect that egg will go into your uterus and implant on the wall, and that’s where it’ll start to grow and eventually turn into a baby.
So that’s what happens in day 1 to 14 is estrogen is pumping and then at some point around ovulation so that usually happens around day 14 middle of the cycle an egg is released from the ovaries and that ovary or that that egg basically is looking for a sperm to fertilize it and if it doesn’t get fertilized it actually starts to break down and degrade because we don’t need it anymore so your body gets rid of it.
And as that egg breaks down and degrades it actually releases a significant amount of progesterone, and that’s why progesterone is very important in the second half of the menstrual cycle, so estrogen goes down progesterone goes up as that a starts to degrade and then when it comes up to your period that’s actually when hormones drop super low so they’re at their lowest and that’s actually what triggers the menstrual cycle is a drop in both estrogen and progesterone, okay.
So what happens when you were on the pill? So basically the pill kind of hijacks your hormone control, so it dumps a bunch of synthetic estrogen and progesterone into the body in really high amounts which actually mimics pregnancy so when you’re pregnant your hormones are just pumping right, these things help maintain the pregnancy and keep a fetus healthy so the hormones are just kind of going off the radar they’re super high and that’s what hormonal birth control does is it lets these hormones become super high with synthetic hormones.
And it actually tricks the body into thinking that you’re pregnant so that’s why if you end up with another sperm inside your body because you’re still having sex there’s not going to be any eggs released because the body thinks you’re already pregnant.
So that’s what happens when you take that pill every single day and the same is true for IUD’s and also the patch or the ring I know there’s a lot of different types of birth control methods out there right now, but basically, they are pumping hormones and hijacking control of your hormones.
And then what happens when you get the period so that’s when you start taking those sugar pills, right? So what happens is you’re not actually getting a real period you’re actually getting what’s called sort of breakthrough bleeding. So you’re stopping those pills and that basically causes your hormones to drop and suddenly the body can’t maintain that lining anymore, so it starts to shed it so you’re kind of getting I guess what’s more like an artificial period you’re not actually getting a real period okay.
And this is a big reason why a lot of women take birth control pills even if it has nothing to do with preventing pregnancy so I know a lot of women take them because you know they have a very heavy period or maybe they have a very irregular cycle, maybe they have severe period cramps those are a lot of reasons people or women take birth control pills that really has nothing to do with actually not being, not getting pregnant, okay.
And the reason and so you know being on the pill is going to alleviate a lot of those symptoms because it does hijack hormone control and regulate things but it doesn’t actually fix the root cause so what a lot of women find is they feel really good on the pill.
But at some point they’re gonna want to go off it maybe because they want to get pregnant or they’ve just been on it. Too long and those hormone issues will come back and often with a vengeance because it’s basically just masking hormonal issues, so I think you know and that that I find quite unnerving.
You know I was like you I was on birth control for a really long time I think from the time I was 16 she about 23, so I guess what’s that 7 years? Maybe even longer than that and you know I got a ton of hormonal issues when I got off the pill and you know it’s because it sort of masks these hormonal issues, and they continue to persist in your body but unknown to you because you feel great while you’re on the pill, okay.
Anyways, I’m getting a bit off-track here But I want to get into those 3 reasons why? Or those 3 long-term side effects of birth control pills and again use can affect you even if you’ve been off the birth control pill for many years, even 10 or 15 years, and I’m gonna give you one bonus piece of info at the end.
So if you stay till the end, I’m gonna give you one complete and total shocker, it’s gonna blow your fucking head off! Seriously. It’s crazy when I learned about this I was completely shocked. Ok, so number one is it disrupts your gut flora, so the pill you know it doesn’t only have synthetic hormones in there, but it also has a lot of other synthetic additives and you take the pill in your mouth orally, and it actually kills your gut flora ok
And if you are someone who knows about gut health and knows the importance of the microbiome we know, this is a big problem so the microbiome is basically a bacterial community that you have living in your gut andwe have billions and billions and billions of these species in our gut and they play a huge role in our digestion our mood and pretty much a lot of our internal gut physiology and beyond. So it’s very very important to have healthy gut flora but you are taking a pill every single day that is killing the gut flora okay?
And this is probably one of the big reasons that women who are on birth control pills are significantly more likely to have issues with Candida.
Okay, so Candida is a yeast that naturally lives in the large intestine, and it’s always naturally there but when the gut floor is healthy it’s largely kept in check and it kind of just exists in those dark dark like deep corners of the large intestine but when that gut flora gets imbalance then the Candida can over grow and it can thrive and that can cause a lot of issues.
You know a lot of people are pretty familiar with the issues associated with Candida, but you know weight gain, fatigue, sugar cravings can be a really big one. It can cause a lot of issues because it causes a lot of inflammation it secretes a lot of toxins and it really does reduce your ability to digest and absorb nutrients.
So that’s a really big one so the way that it damages your gut flora and when your gut flora is not a good place so you just don’t have those healthy communities it puts you at risk for not only candida but also a lot of other gut infections so things like parasites and also other nasty bacteria because we are exposed to these things all the time, you know we don’t have to go to a third world country to get exposed to something like a parasite.
But when your gut flora is healthy it’s not a big deal because your immune system kind of deals with it it gets out you know overcrowded by the other healthy communities around it, so these things can tend to just get flushed out or at least kept …
There we go, sorry my timer, I need to put the turkey in the oven it’s Thanksgiving here in Canada. And I had to set myself a timer so i got to get that turkey and we’re having a big big dinner probably tonight and my boyfriend will kill me if I forget anyways, okay, so talking about yeah, so you just put risk for a lot of infections when your gut flora is disrupted and once your gut flora is disrupted you know a lot of things can happen and it can really set the stage for you know long-term chronic health problems specifically mood and digestive problems.
So a lot of women you know they were on birth control pills in their 20s and they find in their 30s; they have a ton of GI symptoms, and they don’t really know what’s going on and a big part of that is the fact that they’ve spent many years depleting their incredibly important and sensitive gut flora.
So that’s the first way that birth control can really harm you for the long term.
Number two is relatively unknown, but this one is insane. Okay, so I see so I’m going to tell you about copper toxicity so birth controls really push up copper in your body, okay, and copper toxicity is something that I see in almost every woman is crazy and so when I work with women
I always want a hair mineral analysis. I’m really big into remineralizing the body right now. And so when I do this I tend to see in the results that their copper is completely imbalanced. It’s through the roof and copper toxicity can cause a significant amount of issues.
I’m just going to read you off some of the symptoms here because you might be able to relate to this but hypothyroid, mind racing, mood swing, diet, dry skin, depression, feeling of loss of control, chocolate cravings, constipation, adverse reaction to vitamin and minerals b12 deficiency, iron deficiency,haemorrhoids, osteoporosis, fatigue, anemia, decrease in white blood cells, problems of concentration, memory, acne, paranoia, arthritis it goes on and on and on and these are all issues of copper imbalance.
And it is crazy how much birth control pills can dis regulate your copper, and there are people out there so one of the experts that trained under for hair mineral analysis his name’s Rick Mulder it’s his opinion, and I mean he’s been doing this for 30 to 40 years, he’s tested tens of thousands of people and it’s his opinion that copper imbalance is the main cause of the majority of the health problems that we experienced because copper really needs to be tightly controlled in the body.
You don’t want too much, but you don’t want too little you have too much or too little you’re going to have health problems and so it’s really interesting, so sometimes so what happened so sorry I’m getting a little off track here, but I really want to tell you about this, it’s really interesting, so the birth control pill can put a lot of stress on the adrenals on the thyroid and when the adrenals and the thyroid are sluggish this actually reduces your body’s ability to make something called ceruloplasmin and ceruloplasmin is basically a compound in the body that allows you to use copper so you get into the situation where you know your thyroid and adrenal are sluggish from you know maybe they’ve always been a bit sluggish and now the birth control is making them more sluggish.
So and then on top of this the birth control pill is also pushing up copper so you end up in a situation where you’re totally copper toxic!
Because the birth control is pushing up copper but you’re also copper deficient because you have now a limited ability to produce ceruloplasmin and which means you have a limited ability to use copper and this is actually the most common situation i’ve seen and women who’ve been on birth control even if it was like 15 years ago is they have this severe copper imbalance where they’re totally copper toxic the body is storing copper in the tissues in the organs especially the liver and the kidneys and then because they can’t use it they’re completely copper deficient, so they have symptoms of both.
And it takes years to detox copper from the body it can take a really long time so I’ve seen this in women who have only been on birth control for a year and now we’re doing this test ten years later, but it’s gonna be even more crazy in women who’ve been on birth control pills for multiple years because it pushes up your copper and then another really interesting thing about copper is copper pushes up estrogen levels so when your copper is high your estrogen will be high, so taking birth control pills pushes up copper which can then push up your estrogen which leads to estrogen dominance.
And I’ve talked a lot about estrogen dominance I’ve written about a lot of it on my website Kendraperry.net but this is one of the nastiest hormone imbalances that you can have and it’s also one of the most common I see in women over 30 and even some women over 25 between like 25 and 30.
And so when your estrogen dominant it really does predispose you for estrogen dominant cancers things like cervical cancer, endometrial cancer, breast cancer, it also gives you crazy PMS, tender breast, bloating, acne, irritability, insomnia around your period, it just kind of makes you miserable.
And it’s just really crazy how much birth control pill can really lead to a long-term copper issue and thus estrogen dominant issue and sometimes this estrogen dominance won’t show up on a test and I’ve seen this again where we won’t see it in the test, but because it’s the copper that’s pushing up estrogen during certain times of the month we actually will never find the estrogen so we just have to go with the copper toxicity and assume estrogen dominance.
And I think another way that birth control can really affect your copper level is the fact that actually depletes a zinc so zinc is a very important mineral for the immune system, so when zinc goes down you start to have more issues with infections you get sick all the time and of course that does put you a bigger risk for things like parasites and candida as well.
But zinc and copper are antagonists so as one goes up the other goes down. So as zinc goes down copper goes up. So not only is birth control pushing more copper into your system but it’s also depleting zinc which naturally will make your copper levels more high and unless you address copper toxicity directly and you start to detox copper from the body. These issues and these symptoms and that list that I mentioned can affect you for the rest of your life
It’s crazy, so that’s a really big one, okay. So number three is magnesium deficiency so birth control pills deplete magnesium. It’s well known it’s been shown in a ton of research and magnesium and you might know that it’s super important, so it’s involved in over 300 different enzyme reactions in the entire body, you need it to relax the entire nervous system you need sleep you need it to feel calm and not totally crazy and stressed out and birth control pills actually deplete magnesium and so this is a really big issue as well.
Another thing that happens is because magnesium is an antagonist with cut with calcium so as magnesium goes down calcium goes up and if calcium gets too high in your system your body does start to store it in different parts of the body and it can lead to a lot of joint pain, and it can actually really change your personality and lead to a lot of mood disorders as well, so magnesium is huge. We’re already deficient in it, and then if you’re taking birth control pills. You’re gonna be even more magnesium deficient okay, so that’s number three is in the way that magnesium causes or sorry birth control causes magnesium deficiency.
So I just want to quickly recap and then I’m gonna give you the bonus side effect the one that’s gonna just like blow your head off. It’s crazy! I can’t even believe this is a thing but anyways, So number one is birth control pills will deplete your gut flora so it does lead to long-term mood disorders and GI problems, does increase your likelihood for getting a parasite or candida.
Number two is that birth control will cause copper imbalance so it can make you deficient and toxic at the same time that leads to a ton of symptoms, very hard to get out of the body if your body can’t use it, it can’t move it out and then you are just copper toxic and dealing with so many health problems that you can’t connect to anything for the rest of your life.
And number three is magnesium deficiency, so it does push down your magnesium, okay. And now for the bonus so the bonus so I heard this from dr.
Sarah Gottfried so she is an MD who does a lot of work with hormones, but more for women who are postmenopausal, But she said in a podcast that I was listening to that birth control pills reduce the size of clitores by twenty to thirty percent.
They shrink your clit. That’s crazy. It’s crazy, and I was pretty skeptical about this, so I looked it up, and I did find a research study on PubMed that did indicate that the birth control pill can actually shrink your clitoris.
Which is shocking, it’s just shocking like that is horrible right? I mean the reason we have sex is for pleasure and enjoyment and being on the birth control pillcan actually shrink your clitoris, and you know I was on the birth control pill for probably seven or eight years
I wish I had measured. I have no idea if mine is smaller than it used to be but I think that’s pretty significant and these are side effects that nobody is talking about and your you will never hear this from your doctor when you go on the pill they will tell you that maybe you have a higher risk for blood clots, but that you have a lower risk for certain types of cancer, and you know nobody’s gonna tell you about deficient gut flora, no one’s going to tell you about copper imbalance and nobody’s gonna tell you about magnesium deficiency, and I know nobody is gonna tell you about clit shrinkage, okay, so you know you really need to take these things into consideration when making a decision to go on the pill.
You know I understand that there’s times in your life where you absolutely do not want to get pregnant and I get that but you know 60 to 70 percent of women go on the pill for reasons that have nothing to do with avoiding pregnancy and they are not told about these side-effects.
They have no idea and you know as someone who works with women’s health, I mean it is crazy how often I work with women who have come off the birth control pill, and they are a mess. You know, it’s just it’s crazy, and we’re just not being given the proper information.
You know if you want to make the decision to go on birth control knowing those side effects that’s good, because you’re making an informed decision but most of us aren’t even making informed decisions because we never get the information to begin with okay, so I hope you found this video helpful
I love bringing you these live videos. I love hanging out with you, so if you like this video give me the hearts give me the likes
I love these, it shows Facebook that you like my content and it will help me reach more women because my mission is to help as many women as possible heal from hormonal imbalance, so they can take control of their bodies again because when your hormones are out of whack you feel like you have no control, it changes your personality
You’re on edge and you know you’re fatigued you’re gaining weight and you just can’t live that incredible life that you absolutely deserve to live so give me a like and let me know if you’d like this video if you have any questions even if you’re not with me live today
I will answer them. I keep checking these comments for weeks and weeks and weeks and if you haven’t done so already pick up my freebie is pinned to the top of this page
It’s my hormone imbalance self-test cheat sheet, and you can learn in five minutes or less if you might have a hormone imbalance and which imbalance you might be at risk for one more thing join my group. I have a free Facebook group called hormonal Imbalance with Kendra Perry
I give free weekly master classes. I answer all your questions. There are a ton of women in there we’re growing every day, and if you want to connect and get some support this is a great place
I know when my hormones were a mess I felt super alone I felt that nobody cared or understood what I was going through but in this group everyone understands what you’re going through so make sure to join my group as well.
That’s it for me. I hope you guys, if you’re in Canada Happy Thanksgiving!
I hope you have a delicious turkey dinner, and if you’re elsewhere. I hope you just have a fantastic weekend
I will see you next week.
I’m going to be coming to you live four times next week Tuesday Wednesday Thursday Friday.
So I’m gonna be talking about lots of hot topics so I will see you guys all next week. Bye!
Thyroid dysfunction is on the rise. It affects women significantly more than it affects men. Many women have thyroid dysfunction but they have no idea! Why?
Lab ranges for thyroid markers have gotten wider and wider over the years. The most common thyroid marker, TSH, has a reference range of 0.5 – 5.0 but women with results over 2.0 generally have thyroid symptoms. As a result, many women are told that their lab tests look normal and their thyroid is fine. The result is they struggle with fatigue, weight gain and digestive issues. They may be told to reduce stress or be prescribed an anti-depressant instead.
Your thyroid plays a role in nearly every single metabolic process. The bottom line is if your thyroid is not functioning as it should, you won’t feel well!
Shaped like a butterfly, it lies low on the front of the neck and below your Adam’s apple and in front of the windpipe. When the thyroid is its normal size, you don’t even notice it. It secretes several hormones, called thyroid hormones. The main hormone is thyroxine, also called T4, but there are others, including T3 and even lesser known T1 and T2.
The thyroid gland needs adequate selenium, iodine, zinc, B vitamins and antioxidants for optimal function. Unfortunately, many of these nutrients are deficient in the foods we eat. Additionally, the thyroid is incredibly sensitive to inflammatory foods and environmental toxins. Because of this thyroid disorders are on the rise
Hypothyroid, which involves low thyroid function, is incredibly common, affecting as many as 23% of Americans with 80% of those being women. But few of these people are actually getting treated for the condition due to the issues I mentioned above.
Wide lab ranges and lack of knowledge leads to this condition being severely under diagnosed. Your numbers have to get pretty bad before they are detected as “out of range” by conventional lab tests. At this point, a women might be given a prescription for synthetic thyroid hormones. But in many cases the drug doesn’t actually fix the issue and women continue to struggle with thyroid dysfunction.
You might suspect you have a thyroid problem but your health practitioner has told you that everything looks fine. Let’s discuss three different ways you can determine if you thyroid isn’t working
An underactive thyroid tends to produce very specific symptoms. If your thyrois is sluggish, you are likely experiencing several of the symptoms below.
Keep in mind that these tips are not meant to diagnose your thyroid condition. Rather, they are meant to give you some insight into your thyroid health which can help you seek a licensed health practitioner who can legally diagnosed you.
It is usually the experience of these symptoms that leads a women to suspect her thyroid as the cause of her pain. But actually getting diagnosed with hypothyroid can be an ongoing struggle. The good news is there is a simple at home test that can give you some very valuable information into your thyroid function.
Make sure to grab my Cheat Sheet for this post. I’ve included all the important pieces of this post to help you determine if you might have a thyroid issue. You can grab that here!
Since the thyroid regulates the metabolism, body temperature can be a good indication of whether the metabolism is fast or slow. Like a fast running engine, when metabolism is high, body temperature should be high as well. Conversely, when metabolism is slow, body temperature is lower then normal.
You can go out an purchase an inexpensive digital thermometer. As soon as you wake up in the morning, you can take your temperature under your arm pit. Make sure to do this before you get up or you might skew the results.
A normal waking body temperature is between 97.8 and 98.2 degrees farenheight. Anything less than this indicates a possible thyroid issue. If you are below 96 degrees then a thyroid problem is likely.
If you want a cheat sheet of this blog post with all the thyroid temperatures and functional reference ranges for thyroid function, download that here.
The only way to confirm hypothyroid is with blood testing. But you need more than a single TSH marker, you need to the entire panel.
If you have an open minded doctor or work with a functional doctor then it should be no problem to ask for a full thyroid panel. You can come equipped with your list of symptoms and that super low waking body temperature that you have been tracking for the past week.
Most doctors will only run Thyroid Stimulating Hormone (TSH) but this maker alone gives little information about the thyroid. It is actually not a thyroid hormones but rather a pituitary hormone. You will also need to request free T3, free T4 and TPO antibodies at an absolute minimum. If you reside in Canada, this might be all you are able to get.
If you reside in the US, then you can also request additional markers like total T4, T3 uptake, TGB antibodies, TSI antibodies and reverse T3.
As I mentioned before, lab ranges are wide and your numbers have to get pretty bad before your result will get flagged out of the range. For this reason, it is important to work with functional lab ranges. These ranges are more narrow and more associated with healthy thyroid function.
For example the normal TSH range is 0.5-5.0 but the functional range is 0.5-2.0. If you are above 2.0 then you might have what’s called subclinical hypothyroid. This means that it isn’t bad enough to be recognized as a diagnosis but you still have the thyroid symptoms listed above. Subclinical hypothyroid still needs to be addressed in order for you to get well.
If you want to a list of the functional lab ranges for each of these markers, make sure to download my Sluggish Thyroid Cheat Sheet. You can do that here.
If you have all the typical thyroid symptoms and have a low waking body temperature, there is a good chance your thyroid is sluggish. It is important to obtain a comprehensive thyroid blood test in order to confirm your suspicions. If your results fall outside of the functional ranges, it is important to find a health practitioner who can help you treat your subclinical hypothyroid.
Letting a thyroid issue go untreated can lead to chronic, unrelenting fatigue, brain fog, digestive issues and obesity. Natural thyroid balancing has the opposite effect. It can boost your energy, clear your head, improve digestive health and help you lose that extra weight.
To discuss your personal thyroid health in more detail and to see if my hormone balancing program is a fit for you, please book a FREE 30 minute call with me.
Many people have recently begun utilizing enemas to improve their overall health. Over a period of many years, excess waste that hasn’t been eliminated can build up inside of your colon. In fact, anecdotal reports say that as much as 10 pounds of waste may accumulate in your body at one time. That’s a lot of excess baggage you don’t want to be carrying around.
When you perform a cleanse with an enema, it helps to remove toxic build-up, which will in turn provide immediate health benefits and relief from certain conditions.
There are many different ways to perform an enema, but today we will be focusing on one of the more ‘taboo methods’—the coffee enema.
If you are new to the idea of enemas, the use of coffee may shock you. However, it can indeed help detoxify your body and remove the excess waste that could be accumulating within your body.
Overgrowth of the Candida albicans fungus inside your intestines can cause a wide range of unpleasant symptoms, from fatigue, to brain fog, to a weakened immune system.
However, you should be happy to note that a coffee enema may help prevent the overgrowth of Candida, along with other bad bacteria. (1)
A coffee enema is a great way to detoxify your liver and bloodstream. Symptoms such as bloating, stomach aches, and intestinal disturbances can usually be traced back to an overworked liver.
When performing a coffee enema, the coffee is absorbed into the liver through the intestinal wall where it helps to take on some of that toxic load that the liver is unable to process on it’s own. (2)
Exposure to environmental toxins cannot be avoided, but there are ways to mitigate the potential damages that result from excessive exposure. Detoxes help tremendously with this, as do proper nutrition and regular exercise.
A coffee enema can help to improve the flow of bile. (3) This helps to alkalinize your small intestines, which promotes better overall digestion.
When food that you consume is not properly digested, it can generate toxic chemicals within your intestines. These toxins are then absorbed by your liver. Utilizing a coffee enema not only helps your liver with this load, but it also will improve your digestion to make it so your liver doesn’t have to work so hard in the first place.
Coffee is well known for its antioxidant properties. Many people who perform a coffee enema report a feeling of increased wellbeing and mental clarity, which also helps to provide relief for anxiety. The colon and liver are both parasympathetic organs, which have been shown play a role in anxiety disorders (4), meaning the cleanse from the enema helps to promote overall relaxation within your nervous system which helps ease anxiety symptoms.
Your liver actually plays a very important role in the metabolism of hormones within your body. (5) Estrogen toxicity can actually develop from too much of the wrong type of estrogen accumulating within the liver. This can lead into a wide range of health issues for women, not least of all being a decreased ability to detoxify carcinogens. (6)
When you use a coffee enema with the intent of detoxifying your liver, an added benefit is the removal of these “bad” estrogen hormones that get flushed out as well. This helps to maintain proper hormonal balance for women.
Hormonal imbalances can also cause a wide range of symptoms such as fatigue, depression, low energy levels, and infertility.
Coffee enemas can provide several great benefits for your health, with little to no side effects. Most of the unpleasant side effects can be negated by drinking plenty of fluids and staying properly hydrated. Once you have performed the enema, you expel a multitude of toxins and some water and electrolytes along with it.
If you’re looking for a natural way to detoxify your body, a coffee enema is a good place to start. Other measures to consider include evaluation of your gut bacteria and incorporating some physical activity in your routine.
You don’t have to wait until you exhibit symptoms of illness before performing a coffee enema. Preventive measures are always better than having to find a cure, so be proactive in protecting your health and wellbeing. Your body will thank you.
Always check with your doctor if you’re unsure about the effects of a coffee enema on your body, and whether or not it is right for you.
Most people know that stress is a huge contributor to fatigue. It makes sense. Stress is something we experience daily and so many of us are also struggling with stubborn fatigue and unpredictable hormones.
Adrenal fatigue has gotten a lot of attention these days. On a weekly basis, I encounter women who either believe they have Adrenal Fatigue (as it is often self-diagnosed from the internet) or have been told they have it by a health practitioner.
Many of them are at a total loss of what to do. They are taking adaptogens, bio-identical hormones and Vitamin C. They are meditating. They are doing yoga. They are doing the best they can to nourish their adrenals and get back to feeling more in control of their life.
Unfortunately, many of their efforts fall short. They continue to feel fatigued, burnt out, overwhelmed, crazy, stressed and out of shape.
If you feel that you are struggling with Adrenal Fatigue, you are likely experiencing some of the following symptoms:
If I ask you how stress leads to fatigue, you might tell me a story about your adrenal glands. You might tell me that the adrenal glands produce cortisol. And when you are continually stressed, these hard-working glands are forced to produce excessive amounts of cortisol. Overtime, as stress continues, these glands wear out and eventually burn out. Enter Adrenal Fatigue.
In Adrenal Fatigue, all hormones are depleted, including estrogen, progesterone, DHEA and testosterone since the adrenals play a huge role in the production of these steroid hormones.
What I just described is basically the three stage theory of Adrenal Fatigue. Stage 1 or Acute describes the initial stress. Cortisol is high. As stress continues, and the adrenal glands start to wear out, you enter Stage 2; the Compensatory phase where cortisol levels decline and so do energy levels. Eventually the adrenal glands are overwhelmed, cortisol levels plummet and enter into Stage 3; exhaustion. In the exhaustion phase, the adrenals are burned out and sex hormones are depleted. Enter hormone imbalance, weight gain, fatigue, insomnia, sugar cravings and PMS.
But what if I told you that the symptoms you are experiencing have little to do with your adrenal glands or even cortisol levels for that matter?
I have been questioning the cortisol model of fatigue for some time now. In the past four years I have run hundreds of saliva and urine hormones panels on both men and women. I have yet to see a strong connection between cortisol levels, PMS and fatigue.
If the 3 stage model of Adrenal Fatigue is true then my clients in the Acute phase should feel energetic and my clients in the Exhaustion phase should feel fatigued and burnt out. But I have often seen the opposite and everything else in between.
Ari Whitten, researcher and nutrition expert, compiled all the research he could find on fatigue, burnout and exhaustion (about 130 studies) and found that about 25% of the studies linked these symptoms with high cortisol levels. He found that another 25% linked these symptoms with low cortisol levels while, 50% of more of the studies found no abnormality between cortisol levels and stress, burnout, exhaustion and fatigue.
Based on this data, and according to Ari, cortisol is not a great measure of exhaustion and fatigue. I tend to agree. This is something I have seen over and over and it has left me with more questions than answers.
As It turns out that there are over a dozen physiological pathways in the body that can link stress to health problems, and most of them have nothing to with “fatigued” adrenal glands.
It’s very likely that stress is causing your fatigue (and all sorts of other hormonal symptoms) without anything being wrong with your adrenal glands or your cortisol levels.
The truth is the theory of Adrenal Fatigue is flawed and according to research does not actually exist. While the medical community tends to brush those aside who struggle with Adrenal Fatigue type symptoms, these people ARE struggling and should not be treated as hypochondriacs.
What many educated health practitioners are now calling this condition is HPA-axis Dysfunction which stands for Hypothalamus-Pituitary Adrenal Axis Dysfunction. This system is responsible for mitigating the stress response.
Let’s say you are out for a walk in the woods. You encounter a bear. Now that’s stressful! You initially get that instant adrenalin rush. Adrenalin is instant but it is not long lasting. The adrenalin travels to your hypothalamus (located in your brain) which signals that stress is present. The hypothalamus sends corticotropin-releasing hormone (CRH) to the pituitary gland (located at the base of the skull), which then sends adrenocorticotropic releasing hormones (ACTH) to the adrenal glands. The adrenal glands receive the message and produce cortisol accordingly.
Many now believe that it is dysregulation in the HPA axis that leads to many of the symptoms that are associated with Adrenal Fatigue. Over time the system starts to become resistant to the negative feedback loop telling it to calm down (similar to insulin resistance), which leads to abnormal function of the axis. When the HPA Axis dysfunctions, many symptoms can arise.
HPA axis dysfunction has been associated with everything from Multiple Schlerosis, Chronic Fatigue Syndrome, Fibromyalgia and Irritable Bowel Syndrome to anxiety, depression and burnout.
For the most part when people say they have Adrenal Fatigue, they more likely have HPA-axis Dysfunction. It’s clear that if we focus our protocols on the adrenal glands, we are missing the mark. Are you following me? It’s not an adrenal issue to begin with.
When most people talk about stress, they are referring to the mental and emotional stress that we experience daily. This might refer to relationship stress, professional stress, financial stress or even the stress of driving in traffic.
Stress is much more than this.
Stress refers to anything that causes the body to lose homeostasis (that happy balance when everything is working as it should).
These types of stress aren’t always obvious to the average person. They might include;
As you can see stress can be many things. The above can result in activation of the HPA axis and eventually lead to it’s dysfunction, especially if these stressors become chronic (rather than quick and easily resolved)
Let’s discuss some of the other factors that link the stress system to a change in your energy and hormone levels.
Your thyroid is a butterfly shaped gland located in the center of your throat. This gland is the regulator of your metabolism. Its job is to produce T4, an inactive thyroid hormone, which then gets converted to T3, the active thyroid hormone. T3 regulates the rate of your metabolism.
There are receptors for thyroid hormone in every single cell in the body. If your metabolism is sluggish then you will not produce energy at a rate that keeps you energized. Therefore people who struggle with hypothyroid (an underactive thyroid) usually have low energy and struggle to lose weight. They are also more susceptible to imbalanced sex hormones because low thyroid slows down the rate at which hormones and made and broken down in the body.
When your thyroid hormone production is low everything from your brain cells to your heart cells struggle to produce energy.
Stress is known to reduce both T4 and T3. Additionally, stress may lower Thyroid Stimulating Hormone (TSH) which is the main signalling hormone that the pituitary sends the thyroid to tell it to produce thyroid hormone.
This is a common way that hypothyroid gets misdiagnosed. Some thyroid issues are primary, meaning that the thyroid is not functioning as it should and the result is decreasing thyroid hormone.
Other thyroid issues are secondary, meaning the thyroid is functioning as it should but is listening to the instructions it receives from stress, causing it to reduce hormone production.
Secondary hypothyroidism is often missed and while hormone replacement therapy may offer a short term boost, it does little to address the reason why the thyroid is under producing hormones in the first place (ie. Stress!)
Most people believe that getting sick is a result of “catching” a bug or virus. This may be true in some cases but the truth is we are always full of harmful bacteria. They are already in us!
They lurk in the deepest corners of our digestive system and cells. When we are healthy, well-fed, and the immune system is strong, these bugs are not an issue. They are kept in check and do not make us sick.
But when we are stressed, certain arms of the immune system are depressed. This means we are less likely to be able to keep those nasty bugs in check, they are able to outnumber the beneficial bacteria and make us sick.
Therefore you easily get sick when you are more stressed out and run down. An example is shingles. Shingles is an illness caused by the same virus that leads to chicken pox. The virus, called varicella zoster, lies dormant in nerve cells near the spinal cord after one has been exposed to chicken pox. It should remain there, dormant, not causing any issues, unless the host gets weakened and it is able to emerge. The result is shingles.
Neurotransmitters are the compounds which the brain uses to communicate. Many people have heard of serotonin and dopamine before. Other neurotransmitters also include histamine, GABA, norepinephrine and epinephrine.
Healthy levels of neurotransmitters lead to a healthy and stable mood. They also contribute to your energy levels. Symptoms caused by both low dopamine and serotonin include fatigue.
Several studies have shown that chronic stress can induce deficiencies in numerous neurotransmitters.
Chronic stress can lead to GABA resistance, meaning that your brain resists GABA. GABA is your main inhibitory neurotransmitter which inhibits excitatory neurotransmitters and helps you relax. If you lack GABA sensitivity you are more likely to feel wired, have racing thoughts and struggle to calm down at night.
Serotonin and dopamine are also impacted by chronic stress, which not only affects your mood but means your energy levels are less than optimal.
Stress is thought to be the number one cause of Leaky Gut. To learn more about Leaky Gut, click here.
We are all familiar with the gut-brain connection. Remember how your stomach felt the last time you had to give a public speech? That feeling of “butterflies” is evidence that what’s going on in your head has the ability to affect what’s going on in your gut.
When we are having a stress response, your energy moves away from rest and digest processes and is funneled into the muscular and skeletal system. Your body is preparing you to run or fight for your life. That means that if your stressed, digestion is slowed or even halted.
If there is food in your gut then it doesn’t get digested. It just sits there and is fermented by bacteria which produce toxins that can contributed to leaky gut.
Additionally, exposure to food sensitivities, toxins and pathogens can also increase intestinal permeability and lead to leaky gut. When your gut is leaky, you struggle to breakdown, absorb and assimilate nutrients and minerals.
Lack of mineral and nutrients can affect every system in your body. Clearly if you do not have nutrients to function properly, you might struggle with energy levels.
Gut inflammation can also affect neurotransmitter production (much of your neurotransmitters are produced in your gut), lead to more food sensitivities and also cause IBS, autoimmune conditions and small intestine bacterial overgrowth.
Many people who are chronically stressed also have trouble sleeping at night. Many of these people describe feeling fatigued upon waking, despite sleeping eight hours or more. They also tend to feel wired at night and are often unable to sleep. They might describe a “second wind” that comes about in the evening even after feeling exhausted and drained throughout the day.
It is also no secret that having a stressful day can lead to loss of sleep. Many people are unable to stop thinking about the stress that plagues them as they fall asleep.
This can lead to issues falling asleep or the inability to stay asleep during the night. Stress also reduces our ability to get into the deep sleep needed for repair and regeneration. If our endocrine system is unable to repair itself, our hormones might go a little wacky.
Lack of sleep is incredibly hard on the body and can lead to many health problems. The impact that stress has on sleep patterns is probably one of the most common ways that stress can impact your energy and hormones levels. Click here to improve your sleep.
If low energy is your main issue, start by looking at your sleep patterns. If you can find a way to sleep better than there is a good chance you can cultivate more energy for yourself.
Stress increases the rate at which you burn minerals. Minerals are the spark plugs of the body and are needed as co-factors in every single chemical reaction in the body.
Stress means you use minerals like magnesium and potassium at a higher rate. Lacking in these critical nutrients mean that your cell doesn’t have what it needs to function optimally or give you the energy you need to feel your best. Minerals are needed to produce all hormones, including sex hormones, in proper amounts. Mineral deficiency not only leads to fatigue but it leads to hormone imbalance and symptoms of PMS.
Deficient minerals also make it more likely that your body will hold onto toxic metals. Why? Because metals, although toxic, can perform similar tasks that minerals can. If you don’t have a certain mineral your body may use a metal instead. Your body then holds onto this metal instead of detoxing it through the liver.
A deficiency in potassium, for example, means you are more likely to hold onto Thallium. Thallium is an extremely toxic meal, 10 times more toxic then mercury. Thallium was added to gasoline after lead was removed from it years ago. It is in our air, soil and water. Having good mineral status is key to avoiding heavy metal toxicity which can greatly interfere with cellular function and lead to numerous health issues.
Your mitochondria are the powerhouses of your cells. They are organisms whose main job is to produce Adenosine Triphosphate, the main source of energy for your cells.
Your cells are the building block of every organ, gland and system in your body. It’s simple. If your mitochondria is unable to produce cellular energy, you won’t be feeling very energetic either. You mitochondria in the cells in your adrenal glands are also needed to churn out sex hormone. Unhealthy mitochondria means hormonal imbalance and stubborn fatigue.
It is the opinion of some health practitioners that the main component of fatigue is mitochondrial dysfunction. The more and more I read and understand, the more I am starting to switch from a cortisol model of fatigue to a mitochondria model of fatigue.
Robert Naviaux et al. did a study involving 84 subjects. 45 of these subjects were diagnosed with Chronic Fatigue Syndrome, while the other 39 individuals were normal controls. In the subjects with CFS, 80% had an abnormal blood markers, which was suggestive of a low metabolic state. They concluded that CFS is a state in which the metabolism has slowed in response to environmental stress.
This is really interesting. These researchers also discovered that the mitochondria has more functions than just producing energy. They are also responsible for cellular defense, or protecting the cell from threats.
What types of things can threaten the cells? Viruses, parasites, bacteria, heavy metals, environmental toxins and psychological traumas. All these things can turn on the cellular defense system. The problem is the mitochondria can only do one of these jobs at a time. Either they make energy or they defend the cell.
If any of these factors or present, your mitochondria will be busy protecting you and will not be allocating resources for energy production. This is the number one reason why sickness makes you tired. All your mitochondria have shifted away from energy production to protecting you from whatever virus, bacteria or parasite is attacking your system.
I find this so interesting. In the past year I have really started to understand the role of heavy metal and environmental toxin accumulation in health.
After eliminating a ton of gut infections (including parasites and candida), getting rid of SIBO and doing significant gut healing, I saw little improvement in my energy. Upon running a hair mineral analysis and two heavy metal panels, I found that I was toxic in metals.
It wasn’t until I started addressing these metals that I finally saw a shift in my energy. I now do the same with all my clients and not only can we resolve their fatigue but we can re-balance hormones which means no PMS, no mood swings, easier weight loss and more restful sleep.
I recently did a webinar with Wendy Myers, heavy metal detox expert, who said that heavy metal toxicity underlies every single case of chronic fatigue. If you are eating a healthy diet, living a healthy lifestyle and you still feel exhausted and struggle with hormone imbalance, you are likely toxic with metals. I am in complete agreement with Wendy.
Since shifting my thinking, I have began addressing heavy metals in all my clients and the results have been profound.
We discuss the importance of having a healthy and normal circadian rhythm. It is cues from the rising and setting sun that signals our body to do certain tasks at certain times. For example, darkness tells your body it’s bed time and stimulates the production of melatonin, your sleep hormone.
The rising sun has a similar effect. It tells your body, “Hey, it’s morning time. Get out there.” Many of us live inside, have curtains on our windows and do not get direct light exposure when we first get out of bed. My advise is to turn on every single artificial light in your house and open every single window.
Even better, wake up, grab a tea and go for a walk or sip your tea in your back yard. Even if it’s only for 5 or 10 minutes, this can greatly increase your energy, jump start your circadian rhythm and reduce that dreaded morning fatigue.
Gluten, by far, is the most important factor when it comes to boosting the energy levels of my client. Gluten is a funny thing. You may have heard a lot of competing views on the gluten-free trend. It depends on who you are talking to.
In my clinical experience it is the one thing I can take out of a clients diet that always, without fail, leads to increased energy and better hormone balance. Gluten seems to have a negative effect on your thyroid. Gluten closely resembles that of the thyroid gland. When gluten gets into the bloodstream, the immune system tags it for destruction. These antibodies to gluten also cause the body to attack thyroid tissue. Thyroid tissue and gluten are structurally similar. It is a case of mistaken identity and your immune system can attack your thyroid.
If you have followed this article so far, you know that healthy thyroid function is critical to healthy energy levels. Time and time again I have seen gluten-free diets leads to more energy. Give it a try!
Easier said then done but there is no question that improving your digestion will also boost energy and promote healthy hormone production. Many people don’t know this, but every single hormone is metabolized in the gut. So you if you struggle with PMS, you have gut problems. Period.
The best way to start healing your gut is to eat fresh, organic whole foods. You can also supplement your diet with homemade bone broth and fermented foods like kimchi, sauerkraut, kombucha and kefir.
Other great tools to help you heal your gut are l-glutamine, aloe vera juice, collagen and my very favorite product, GI Revive from Designs for Health. If you want access to these high quality supplements, you can sign up free for my online dispensary.
As we discussed, mineral status is crucial to healthy energy levels and hormone production. Unfortunately, many mineral supplements are low quality and do not contain a healthy combination of minerals. If you want to talk a multi-mineral make sure you take a good one. The only one I currently recommend to my clients is Ocean’s Alive Marine PhytoPlankton. To get access to this and other high quality supplements, you can sign up free for my online dispensary.
If you struggle with nasty symptoms in the week before your period like fatigue, cramps, swollen breasts, migraines, water retention and moodiness, doubling up on your multi-mineral can help alleviate these symptoms. If you are taking Ocean’s Alive, you can take 2-4 full droppers every day in the week before your period.
If you are chronically fatigued or you are dealing with stubborn hormone imbalance that won’t shift no matter what you do, you are likely toxic to some degree with metals and environmental toxins. Did you know infrared sauna sessions are one of the most effective ways to detox metals and toxins? It’s true.
If you have access to sauna, I recommend using it as often as possible. I like to sit in a sauna 3-4 times per week. It not only helps you detox but it also improves your skin, boosts your immune system (another way to enhance energy) and reduces inflammation and chronic pain.
The cause of fatigue, PMS and hormone imbalance is complicated and multi factorial. Your symptoms are likely being cause by a combination of the above and not just one. Whether you think you have Adrenal Fatigue, have hormone imbalance or you are just sick of being tired, getting well involves changing diet and lifestyle and addressing detoxification and toxicity. Start with my 5 solutions to get quick results.
If you want to learn more about hormone balance and how you can start balancing your hormones and eliminating PMS right now, grab my 3-Part Mini-Course.
“I’m just so tired!”
“I am so sick of feeling tired”
“It doesn’t matter how much sleep I get, I wake up feeling totally exhausted.”
Sound familiar? Fatigue is the most common complaint I hear from my clients. In fact, it is rare that I work with a person who claims to have high energy levels and feels like they are totally rocking it.
There is a fatigue epidemic these days. Everyone seems to be lacking the energy they need to fully enjoy their lives.
So what’s going in with this low energy epidemic?
In order to have proper energy levels, you need to have a well functioning body machine. Unfortunately, with a deficient food supply, increased exposure to environmental toxins and chronic stress, our machines are taking a serious beating.
If you are feeling exhausted, no doubt you are wondering why.
Here are three reasons why you are exhausted, fatigued and straight up drained.
Hormones play a massive role in energy production. Specifically, cortisol, is incredibly important when it comes to having high energy. Many of us know cortisol as a stress hormone but it is also needed in certain amounts every single day.
In fact, without cortisol you wouldn’t even be able to get of bed in the morning.
It mainly operates to not only make us feel energized but to stabilize our blood sugar. We all know how low blood sugar makes us feel; hangry, dizzy, anxious and low energy. Stable blood sugar = stable energy levels.
Fluctuating cortisol throughout the days almost always go along with fluctuating energy levels. Imbalanced cortisol always lead to imbalanced energy.
When a run a hormone panel on a client I can use their cortisol rhythm to predict how their energy feels through the day. If you are finding yourself with dipping energy levels, consider your cortisol production.
Additionally estrogen dysregulation, low testosterone and low DHEA are often implicated in poor energy production.
There is a saying that goes, “You are what you eat,” but really you are only what you digest, absorb and assimilate. How many of you out there are eating this amazing whole foods diet, rich in protein and healthy vegetables but you still wake up every single day feeling wiped out?
If this sounds like you, poor digestion might be your issue. Unfortunately, many of the things that we do in everyday life destroy our digestion. Some of the worst digestion destroyers are alcohol, gluten, stress and lack of sleep.
And how many of us do those things on a regular basis, right?!
Digestion is huge. So if you have tightened up your diet but you still feel fatigued, consider your digestion.
It doesn’t matter where you live. All of us are exposed to environmental toxins and heavy metals on a regular basis. This is an unfortunate reality of our increasingly toxic world. Thousands of chemicals are being added to our environment on a yearly basis with no regard for how they might be affecting human health.
Our detox organs are overwhelmed by toxins and are unable to process them effectively. The result is that toxins and metals are stored in our body; in our bone, brain, organs and cells.
These interfere with our cellular function, our mitochondria and the result is that we can’t produce energy at the level that we need to. No wonder we are so damn tired
Poor energy levels almost always means you have some level of toxicity in your body. Detoxification is key!
If you want to know 3 simple things you can start doing right now to eliminate fatigue, get your FREE PDF below!
This week I am still sticking with the theme of Endometriosis. If you aren’t sure what this is, please check out my recent article on this topic. If you have Endometriosis and are wondering where to start, read last week’s article where I discussed 5 important food strategies to help with this condition.
This week is all about supplements. Remember, if you don’t have the basics in place (ie. diet & lifestyle) then supplements are going to do little to help. They offer support and can help stimulate certain pathways in the body but if you eat junk, don’t sleep or exercise and are overwhelmed by stress, then don’t waste your money on supplements.
Start with the basics and come back to this article when those things are in place.
In the previous article I discussed cruciferous vegetable and how they contain a compound that is extremely effective at detoxing estrogen out of the body. DIM is the compound I was referring to.
I have found DIM to be one of the most powerful supplements for reducing excess estrogen. It is extremely effective, so this should only be used if you have been tested and know your estrogen levels are too high.
Not only does DIM lower estrogen overall but it also shifts estrogen metabolism to healthy pathways that protect you from estrogen dominant cancers.
Some people will recommend using Indol-3-Carbinol (I3C) instead of DIM. I3C is the precursor for DIM and in theory can be metabolized to DIM to have a similar effect. In my experience I3C is not nearly as effective as DIM and I don’t recommend it unless you cannot tolerate DIM.
My favorite products are Designs for Health DIM-Avail and Pure Encapsulations DIM Detox
Curcumin comes from Turmeric. It is a powerful antioxidant and anti-inflammatory. Taking curcumin can help with some of the inflammation and painful side effects of endometriosis.
Curcumin has been found effective at reducing prostaglandins which promote inflammation.
In this study, researchers found that curcumin inhibited the growth of endometrial cells by lowering the production of Estradiol (the body’s most potent estrogen). This study was done in vitro so the results may be limited.
Curcumin is also powerful at detoxifying the liver. This is important as the liver is responsible for clearing excess hormones from the blood. Too much estrogen can be a result of poor liver clearance, resulting in excess estrogen floating around the blood.
N-Acetyl-Cysteine is a precursor for glutathione. Glutathione is your body’s most powerful anti-oxidant and detoxifier. It is needed to keep the liver free of toxins and reduce damage from free radical production.
Taken directly, glutathione is poorly absorbed but we can work with glutathione precursors to boost glutathione levels. NAC is a fantastic for boosting liver health and detoxification. Since estrogen dominance is tied to poor liver function, NAC is a good place to start.
This is a very powerful supplement for any women with Endometriosis or estrogen dominance. As discussed in my previous article, harmful gut bacteria can produce a lot of the enzyme Beta-Glucuronidase which can break the bond between excreted estrogen and glucuronic acid (the way in which estrogen in moved out of the body), thereby re-activating the excreted hormone and sending it back into circulation.
Calcium D-Glucarate helps keep estrogen bound to glucuronic acid so that it can be easily excreted from the body.
After the liver detoxifies hormones, it dumps them into the bile so they can be excreted from the body. If a woman has bile insufficiency then detoxification is impaired and estrogen is left to recirculate around the body.
A sign that you may have a bile deficiency is the inability to digest fat. If eating a fat meal makes you feel bloated or nauseous than you can benefit from taking a digestive enzyme with ox bile.
If you have had your gallbladder removed, you are likely struggling with bile production as well. My favorite product is Thorne Research Bio-Gest.
If you would like to be hooked up with an account to order any of the supplements I discussed in this article, please sent me an email at email@example.com