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 was an ingrain...

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 we see how...

Environmental toxins may be a serious threat to our health, as they have the ability to suppress immune function, disrupt hormone and metabolic processes, and may even lead to cognitive decline. Anything that the body tags as an antigen, or foreign invader, has the capacity to add stress to our bodies and disrupt essential metabolic pathways. Environmental toxins are often found in schools, buildings, golf courses, and even on certain food items. Toxic chemicals in pesticides, household products, and other sources that were once deemed safe may actually cause inflammation and dis-ease.

It is no wonder that about 1 in 3 Americans suffer from autoimmunity, as our immune systems can become overburdened from excess toxin exposure. This leads to an overacitve immune system that may cause our own immune cells to mistake our own tissue/cells as an antigen.

Fortunately, there are steps we can take to limit our exposure to these harmful substances. Some simple changes in our diet and li...

Are sugar cravings getting the best of you this holiday season? Most of us have or will struggle with sugar cravings at some point. Sugar is so sneaky in the way that it impacts our chemistry, hormone balance, cravings, and metabolic function. It is the number one endocrine disruptor, yet it is so prevalent in so many foods produced in the U.S. Sugar itself is not the main issue.. We believe that everyone should have a healthy relationship with their food and enjoy sugar moderately, to whatever degree suits their goals and health concerns. However, it is the over-consumption of sugar in our diets that leads to many issues down the line because of its impact on insulin.

Insulin is a critical hormone that plays an important role in inflammation, hormone imbalance, and cravings. While Insulin resistance is often associated with conditions like Type 2 Diabetes, it can also occur independently and contribute to other metabolic disorders as well. In order to understand the role of ins...

Our inner world of emotions is beautifully complex, having the ability to shape our physiology for better or worse depending on what we do with our emotions. Unfortunately, most of us were not taught emotional regulation techniques or emotional coping skills growing up. When left to our own devices, most of us will either adapt behaviors to distract ourselves from painful emotions, suppress or feelings, or develop very poor ways of expressing them. These defense mechanisms and coping strategies are often learned at a very early age and become ingrained into our subconscious, based on what we witnessed growing up.

We do the best we can with what we know at the time, but sometimes what we assume to be a healthy way of coping is actually detrimental to our physical and emotional well-being. We have to be careful to not confuse "normal" with healthy. It takes courage to confront ourselves, our emotions, and our coping strategies but it is so worth it for the betterment of our health...

Many of us struggle to set boundaries in our lives, whether it be with our friends, family members, or coworkers. This is because many of us have trouble understanding the true benefits of having healthy boundaries. At their core, boundaries are simply a way to take ownership of our own mental, physical and emotional well-being by setting limits on what we will and will not allow ourselves to be subjected to.

While establishing boundaries can seem intimidating at first, there are many ways that we can do so in a kind and compassionate manner. This will definitely be a challenging and maybe even messy process, as it will feel quite uncomfortable for you and others initially. You may not be used to communicating assertively, and others may not be used to you speaking up for yourself or saying "no" when you do not have the capacity to take on their request. One key mistake that many people make when trying to start setting boundaries is expecting others to immediately adapt to the new...

Thanksgiving is a time to celebrate with loved ones, and engage in meaningful conversation around a table while enjoying delicious food. However, some struggle with guilt over eating certain foods, or worry about sabotaging their health goals that they forget to actually enjoy the food and precious moments. This is definitely not an outcome we wish for ourselves or our community!

Here is our philosophy on food and the holidays- We believe that it is important to honor our bodies, minds, and spirit by making choices that support both our physical and mental well-being in the long term. This means focusing on our values first and foremost, and adjusting with occasions to make sure we are living up to those values. For many, this means focusing on gratitude, relationships, rekindling connections with family and friends, and enjoying great company during holidays. This leaves less room for food fixation or guilt for enjoying an extra slice of your grandma's apple pie.

On the ...

Most people who are serious about weight loss, and improving their metabolic and cardiovascular health will eventually try following a specific diet with the intention of improving their health. However, as soon as they begin their quest to discover the "best diet," they are left even more confused. If you google search a diet for weight loss, you will find so much conflicting advice. Some will push a vegan diet, claiming that animal products will cause obesity and cholesterol issues. Others will inform you that all carbohydrates are the enemy, and you should definitely try a high-fat ketogenic approach. And then there are those who eat whatever they wish and swear by intermittent fasting. The list of fad diets and trends seems never-ending - Atkins, carnivore, pescetarian, Whole30, Paleo, vegetarian. People often feel more confused about food than any other health-related topic because of all of the conflicting guidance. Where do we even start? And how do we reach our health goals wit...

Fasting has been a tool used by many for health reasons as well as spiritual reasons for decades. As a coach, I have come across many patients who love using tools such as intermittent fasting to reach their goals. However, it’s hard for me to not reason an eyebrow when I hear of people using fasting as a way to counteract poor daily dietary choices. Just as many try to use exercise to “burn off“ their diet choices that day, I have seen some use fasting as a way to counteract a diet rich in calorically-dense junk foods. Not only does this sabotage weight loss goals, but this also has negative health consequences. This approach will lead to decreased intake of micronutrients, and phytonutrients, and nourishing our bodies with foods required to function at our best. Intermittent fasting can be a great way to improve blood sugars, boost immune function, enhance cognitive function, improve digestion, and stabilize blood sugars when done properly. However, fasting is definitely not for ever...

 With the plethora of knowledge out there regarding diet trends, nutrition plans, and fad diet culture, it can be hard to know what the right path is for you and your specific nutrition needs. Many left to their own devices will try to count calories or macronutrients in an attempt to lose weight. When we begin to associate numbers with food or fixate strictly on weight loss, we rob ourselves of countless opportunities to nourish our bodies at the cellular level and to prevent chronic illness down the line.

So you might be wondering what is the best way to structure my plate and plan for my meals in order to optimize my health while also not sabotaging my weight loss goals. This is where the concept of eating a rainbow a day can come into play, with an individualized approach. Colorful, non-starchy vegetables contain plenty of fiber that will keep us full as well as balance blood sugars when consuming carbohydrates with a meal. Colorful plants also contain chemicals called Phytonut...