Frequently Asked Questions
Your body is complex! In my area, which is functional nutrition, I focus on how systems like your gut and brain interact with your genes, inflammatory processes, diet and lifestyle to bring you health, well-being and optimal longevity.
Here are some of the questions my clients ask about how it all fits together
Our biological individuality is dictated by our genetic variations. It's the 0.1% difference in our DNA that makes us unique — from the color of our eyes, hair and skin to how we react to exercise, stress and food.
Genes are much more complex than a fixed blueprint. Even identical twins with the same genes are often very different. Our genes are engaged in a complex dance with our environment that determines how they "express" or behave. This process is studied as the scientific field of epigenetics, and it means you can get different outcomes from the same genes, depending on the environment. Our lifestyle, our daily choices, what we eat, how we react to stress, what chemicals we are exposed to, and more, all have the potential to determine whether given genes get expressed or not.
Another factor to consider is that genes vary in how powerfully they can potentially impact our biochemistry. For example, an individual who carries a gene variant associated with Alzheimer’s Disease called APOE4/4, the strongest genetic risk factor with an increased risk from 50-90% (depending on which study you read), would want to seek help through carefully screened medical, nutritional, behavioral and environmental modifications. However, if the gene variant is lower power, the potential for Alzheimer’s Disease is low and would not warrant a warning signal.
Understanding our genetic code can have a significant impact on our health. We can look at how our genes work together in cellular pathways such as detoxification and inflammation; energy systems such as weight gain and loss resistance; and functional systems such as brain and vascular health. Traditional healthcare approaches predominantly look at finding symptoms and making them less bothersome. This is what we call treating downstream. Often this is unsuccessful or unsustainable — working so far downstream misses the "why?" Understanding your genes helps you get closer to the why, so you can work upstream to address existing conditions and head off problems down the road.
Genes + Nutrition = Nutrigenomics
Our DNA affects how we respond to food, toxins, exercise, stress, medicine, supplements and much more.
Nutrigenomics explores how foods and nutrients change the way our genes express themselves, while Nutrigenetics looks at how we respond to nutrients based on our genetic profile.
Knowing both your Nutrigenomics and Nutrigenetics enables tailored nutrition, lifestyle and environmental recommendations that can effectively reduce the risk of disease and optimize health. It is a precision plan specific to you and only you.
Your DNA report provides personalized recommendations for targeted supplements; specific nutrients for your body's needs; and environmental, lifestyle, and exercise strategies that will have a great impact on your overall health. During your consultation we will discuss specific ways to optimize your DNA in areas that you are challenged by; for instance, digestion, mood disorders, memory, cardiovascular health, inflammation, detoxification, recurring injuries and more.
DNA testing can identify certain gene variances that affect how you transport, synthesize, convert or absorb vitamins and nutrients. For example, genetically, you may have a reduced ability to transport vitamin B12 into cells. This nutrient is essential for both brain and blood cells as well as making DNA. Your unique variance would require you to focus on an active form of vitamin B12 supplementation and utilizing animal protein for your vitamin B12 source.
In addition, micronutrient tests can pinpoint just where your nutrient deficiencies are. With supportive nutrition and sometimes supplements, we can correct these imbalances.
Your digestive system is the Grand Central Station of your body, the hub through which you take in, digest and absorb nutrients. It plays a central role in the health of your body.
Inflammation is our body's natural response to our immune system, and much of our inflammation is triggered in our digestive system.
Constant, low-level immune system activation from toxins, pathogens, diet, food sensitivities, leaky gut, dysbiosis and genetics lie at the root of many serious illnesses like Alzheimer’s disease, heart disease and cancers.
Inflammation can be a good thing until it gets out of balance. It can be acute or chronic, beginning as a warning that tells you something is wrong. Over time, if left untreated, it then becomes chronic systemic inflammation. Most people do not recognize the signs of inflammation as an indication of a much bigger health issue.
| Common symptoms of chronic inflammation: | Some causes of chronic inflammation: |
|---|---|
| Acne | Environmental toxins |
| Anxiety | Excess alcohol |
| Bloating | Excess exercise |
| Brain fog | Food sensitivities |
| Chronic fatigue | Gut dysbiosis |
| Declining memory and cognition | Insomnia |
| Depression | Insulin resistance |
| Digestive issues | Lack of exercise |
| Joint pain | Leaky gut |
| Weight fluctuations | Obesity |
| Standard American Diet (SAD) | |
| Stress | |
| Trauma |
| Common symptoms of chronic inflammation: |
|---|
| Acne |
| Anxiety |
| Bloating |
| Brain fog |
| Chronic fatigue |
| Declining memory and cognition |
| Depression |
| Digestive issues |
| Joint pain |
| Weight fluctuations |
| Some causes of chronic inflammation: |
|---|
| Environmental toxins |
| Excess alcohol |
| Excess exercise |
| Food sensitivities |
| Gut dysbiosis |
| Insomnia |
| Insulin resistance |
| Lack of exercise |
| Leaky gut |
| Obesity |
| Standard American Diet (SAD) |
| Stress |
| Trauma |
Because chronic inflammation contributes to so many of our society's most debilitating conditions —including cardiovascular disease, Alzheimer's, cancer, diabetes, and inflammatory bowel disorders — addressing chronic inflammation can be an effective whole body approach to treating current illnesses while preventing future conditions.
Most importantly, a healthy digestive system is THE KEY to overall health, through managing inflammation and making sure you get the nutrients you need for activity, balanced immunity, growth, repair and other vital processes.
Nutrition plays an important role in taming inflammation, and anti-inflammatory diets work particularly well.
An anti-inflammatory diet works to control chronic inflammation. Choosing foods with specific nutrients is what is important to help your body maintain optimum health.
By reducing pro-inflammatory foods (such as red meat, refined and processed foods, sugar, oxidized cooking oils and alcohol) and eating foods rich in protective anti-inflammatory phytonutrients (including berries, colorful veggies, nuts, herbs, tea and dark chocolate) you can reduce inflammation, experience more energy and optimize your health.
What if you were around pesticides and chemicals because of your job or through household and garden products? Perhaps you live or work in a water-damaged building or a home where mold thrives?
Detoxification is the body’s natural way to neutralize and get rid of toxins. If the body is unable to flush toxins out, they build up and create health issues such as brain fog, tiredness, neurological decline, and general aches and pains in the body.
Yes, you can optimize this natural detoxification process. Learning how your biochemical pathways are functioning will guide us toward which supplements work best, how to modify and enhance your diet, and where you should look to reduce toxic exposure.
Brain health involves your ability to function effectively in your life and work. It goes beyond having healthy intellectual abilities like thinking, learning, problem solving and remembering. It also reflects your ability to relate and communicate to others, and to experience a healthy balance in your mood and emotions.
We used to think brains didn't change much after you reached adulthood. Now we know better! Your brain can adapt and grow every day, throughout your life, which means you always have the chance to change it for the better through diet, exercise, and engaging in a life you love.
Of all the organs in your body, your brain is the hungriest for nutrients and energy and the most vulnerable to toxins and stress. Your brain is responsible for cognitive function memory, thinking, learning, focus, attention and much more. Genetic variations known as single nucleotide polymorphisms (SNP’s) can impact brain health and cognitive function.
Nutritional medicine, lifestyle modifications, exercise, brain games and targeted nutritional supplements can help overcome genetic variances and outsmart brain disease.
Your genes are not your destiny! We know that genes work together, just like members of an orchestra, which is why we don't look at a gene variation, like MTHFR, in isolation.
We look at a group of genes and metabolic pathways to understand your genetic code. Using this analysis, we put the pieces of your DNA blueprint together to create an impactful health plan with nutrition, lifestyle, exercise, and environmental recommendations.
The physical benefits of exercise include increased blood flow and oxygen to the brain. Increased blood flow improves cognition, mood, memory, and attention span. Exercise also strengthens muscles and improves cardiovascular health.
Exercise improves:
- Sleep
- Immune system
- Cognitive performance
- Physical performance
- Depression
- Anxiety
- Balance
- Weight stability
- Brain health
- Gut health
For maximum benefits, aim for:
- Aerobic exercise — Get your heart pumping 30 min/day, 5x/wk
- Strength Training — 2x/wk
- Balance Training — daily
Absolutely! As we age, certain parts of the brain shrink, but aerobic exercise can help to increase the volume of the brain, slowing down or reversing memory decline. Did you know that the strength of someone's leg has been shown to predict their future cognitive well-being? Not only does the strength of your leg reflect how much exercise you've been doing (which has many benefits), but building lower body strength in particular actually helps grow new neurons in your brain!
Keep learning! Your brain acts like a muscle, growing stronger when you use it. When you challenge your brain in new ways, such as through social interaction or problem solving, it engages in a process called neuroplasticity, reorganizing, growing new neurons and adapting to what you ask of it. One great resource is BrainHQ , an on-line brain training program that helps with attention, memory, navigation, and people skills.
Mind-body exercises promote inner mental focus, concentration and control. As a certified Pilates Teacher and personal trainer, I see first hand the benefits of Pilates, but other programs like yoga and Tai Chi are also highly effective. When clients first start Pilates, many times after 30 minutes you can see their minds start to wander off and lose the connection to the exercise. As they continue with their sessions, their ability to concentrate and pay attention improves dramatically!
Food sensitivity testing is the most effective way to identify which foods are a challenge for your body. From there, we can create a customized Resilience Roadmap to address your sensitivities, expand your range of nutritious foods, heal your gut, lower your inflammation and regain your well-being.
You may have heard or assumed that, once Alzheimer's has taken hold, there's nothing to do to prevent it from progressing. However, new research in the area of brain health is empowering people to understand and address their risks for Alzheimer's disease by removing dietary causes of inflammation; optimizing hormones, trophic factors and nutrients; and eliminating toxins from their lives. These changes can prevent, slow or even reverse the progression of cognitive impairment and Alzheimer's.
To give just one example, a recent study of those who were positive for beta amyloid (an indicator of Alzheimer's development) were able to stave off cognitive decline and loss of brain tissue by walking 8,900 or more steps a day. That's just about 4 miles a day — a small and often doable price to pay for maintaining the thoughts and memories that make you, you.
I'm excited to share that I have obtained advanced certification in PreCODE/ReCODE, a forward-thinking, science-backed protocol for potentially reversing the symptoms of cognitive decline and optimizing brain health.
PreCODE/ReCODE was originally developed out of the work of world-renowned Alzheimer's researcher Dr. Dale Bredesen for those with subjective cognitive impairment, mild cognitive impairment or Alzheimer's disease.
It is a highly individualized protocol which requires clear interpretation of labs, precise understanding of key supplements and the crafting of a customized nutrition plan.
To learn more about Dr. Dale Bredesen and his pioneering work on Alzheimer's prevention, check out his fascinating book, The End of Alzheimer’s: The Bredesen Protocol.
And, if you haven't yet, you can read about my personal experience with Alzheimer's and why I'm so passionate about helping people prevent this tragic disease.
I'd love to answer YOUR question.
Although everyone can benefit from a comprehensive nutrition and lifestyle program, each person I work with is unique. Let's chat about what's holding you back.
Today is the day to
change your brain
