Small intestinal bacterial overgrowth, or SIBO, is a condition in which the small intestine becomes overrun with harmful bacteria. These bacteria can contribute to a range of symptoms, including digestive issues, fatigue, hormone imbalances, skin issues, histamine intolerance, appetite changes, and weight changes. If you have ever struggled with SIBO in the past or are currently struggling, you know the bloating and discomfort are very real!

SIBO occurs when microbes that would typically exist in the large intestines, make their way to the small intestines where they do not belong. Here they feed on food particles that are not efficiently moving through to the large intestines, causing the production of either hydrogen or methane gas, as a byproduct of the fermentation process. The gas produced by these microbes has an annoying ability to slow down digestive motility.. This is why SIBO sufferers experience bloating and often extreme stomach distention from trapped gas and...

Feeling through the pain of our circumstances is the most healing and courageous thing we can do for our bodies and minds after living through trauma, whether it was a minor or major traumatic experience.

Most of us wish we could skip through the phases of feeling the painful emotions involved in the healing journey. We may take the initiative to identify where the pain derived from, acknowledge why we are the way that we are, and then we want to jump miles ahead toward an envisioned end point of healing. However, our bodies and minds will not allow us to do so. Self-awareness does not indicate healing, and often keeps us trapped in our past pain when we do not take the necessary steps to process the emotions behind the event.

It takes courage to allow ourselves to feel the pain of our traumatic experiences. Our brain has a tendency to try to protect us, telling our minds that it is too much to confront, so we push the feelings down even further down, burying the...

Mind-body techniques are part of my existence. It is the operating system in which I operate. Food and nutrition are one of the most important aspects of mind-body medicine that I practice.  Movements are also part of my life and can vary from hiking to resistance training to tai chi and qigong.

Meditation, imagery, and special breathing techniques help me battle stress both internally (from within) and (externally) from my environment. 

I previously worked in the aerospace industry for 14 years as a computer software analyst/engineer. I worked on the International Space Station program, Constellation, and my last project was in wearable technology. 

In February of 2014, I decided to leave my NASA family behind to finally pursue my passion in holistic health and wellness. This was a very hard decision for me. However, I felt a moment of clarity, the kind that I had not felt in such a long time. So without any hesitation, I enrolled in the...

Dysautonomia is at times, very difficult to diagnose. Symptoms may range on a scale of moderate to severe, which has caused a tremendous amount of frustration in our patients with dysautonomia.

Dysautonomia is a condition that affects the autonomic nervous system, which regulates many of our body's processes, including heart rate, digestion, breathing, and temperature control. To put it simply, it is a dysfunctional relationship between the body and the brain. Dysautonomia can take many forms and affect people in different ways. Some common dysautonomia symptoms include fainting or dizziness upon standing up quickly, intermittent pain throughout the body, fatigue and weakness with minimal exertion, digestive issues such as constipation or diarrhea, trouble swallowing, fluctuating heart rates between fast and slow rhythms, difficulty regulating normal body temperature (too hot/cold), sleep issues, excessive sweating or lack thereof, and digestive issues including...

Managing Diabetes is an extremely challenging journey for many, as often people do not know where to start, or where to find trustworthy educational resources and tools to manage blood sugars and their diet. It may also be an extremely lonely process of healing for many, especially when attempting to make lifestyle changes rather than relying solely on medications. There are too many diets to weed through and so much information on the internet can lead to feelings of hopelessness.

This is where health coaching can be a huge support, especially in the realm of group support. We have a community-driven program designed by doctors and coaches who passionately guide members toward health and resiliency through education, compassionate guidance, empathy, and ongoing accountability within a safe and supportive virtual space.  Data has shown that group visit attendance as well as one on one coaching corresponds with improved a1c, (the most important value used to measure...

Phytonutrients are compounds found in colorful foods that play an important role in our health and well-being. These phytonutrients, which help protect us from a variety of diseases and illnesses, including everything from cancers to heart disease, is why we encourage people to eat a "rainbow a day" of real, whole foods vs. processed foods that are pigmented with various chemicals and dyes.

To get the full benefit of phytonutrients, it is essential to eat a wide range of colorful plant-based foods. This ensures that you are consuming a phytonutrient spectrum that includes all the different phytonutrients, such as carotenoids, flavonoids, and polyphenols. By doing so, you give your body access to the wide range of health benefits of these phytonutrients. Additionally, eating a wide variety of plant-based foods increases prebiotic and probiotic-rich fiber in the diet, which is so necessary for the health of our gut. Studies have shown that the more variety in the diet, the...

Looking for easy breakfast options that are both nutritious and delicious? Look no further than this handy post, featuring some of our favorite on-the-go breakfast ideas.

Whether you're short on time in the mornings or just looking for a quick and healthy way to fuel up before work or school, these tasty options have you covered. Rather than stopping for a donut or fast food on the way to work, you may want to try to prepare these breakfasts in advance or the night before to save you some time! This way, you can start your day off right with increased energy and motivation, rather than with the heavy feeling of a carb coma, bloating, and brain fog. Let's dive right in to some of our favorite breakfast ideas!

During the cold winter months, you can never go wrong with a warm, comforting bowl of hearty oatmeal. The key when having oats in the morning, is to always include healthy fats and protein in order to off set the sugar spike from the complex carbs in the oats, and...

While we are not fans of fad diets, especially for the sole purpose of temporary weight loss, there are specific approaches to nutrition that may benefit those who struggle specifically with brain and mental health disorders. There has been extensive research on the role of the ketogenic diet, or a low-carb diet in healing neurological and brain disorders. Although many people are familiar with the ketogenic diet strictly for weight loss, its original intent was actually to reduce symptoms of epileptic seizures.

A major reason why a low-carb diet may improve mental health symptoms is that insulin signaling is significantly impaired in those dealing with depression, anxiety, Alzheimer's, and even bipolar disorder and schizophrenia. Insulin signaling works differently in the brain than in the blood. Studies have shown that a poor diet contributes to insulin resistance in the brain before insulin signaling in the blood is impaired. This means that our brains are impacted...

BDNF, or brain-derived neurotrophic factor, is a protein that plays an important role in promoting brain health and cognitive function. Research has shown that regular exercise and physical activity can boost the expression of bdnf gene levels in the brain, leading to a wide range of mental and physical healing benefits.

It was once thought that physical activity had no direct impact on cognitive performance, but now science reveals that they are very much connected. Exercise and movement are consistently linked with improved mood, reduced stress levels, increased energy, enhanced cognitive function, and better sleep quality. These benefits can be attributed to BDNF – an important factor that promotes neuroplasticity in the brain. This means that exercise increases our ability to adjust to new stressors, adapt to our environment, improve our responses to stress, and improve self-awareness. It is assumed that because exercise and cognitive health go hand in hand, this...

With longer nights and shorter days, no matter how warm the climate you may be living in during the winter months, you may find yourself feeling more tired, lethargic, and a little blue with decreased sunshine. Usually, we associate a low mood and even seasonal affective disorder (SAD) with low levels of vitamin D from less sun exposure. However, there is more to it than just low vitamin D levels. Having a greater understanding of the role of light exposure and sun exposure allows us to have a plan of action when entering into the winter months in order to protect our mood, hormone balance, and energy.

Our skin is our largest organ, and it has a profound ability to stimulate hormone production under specific conditions. Studies show that increased UVB exposure from safe levels of sunlight exposure encourages testosterone production, leading to improved mood and feelings of motivation, increased energy, and maintained libido through improving hormone balance.

Now that...