Brain Health for Thyroid Health

Thyroid hormones are essential for brain development.

Thyroid hormones influence neurogenesis (neuron processing), neuronal migration (pathway of neurons from origin), neuronal and glial cell differentiation, myelination (formation of the myelin sheath), and synaptogenesis (formation of synapses). Thyroid hormones (which includes TSH, T4 and T3) are essential for brain maturation and functioning all throughout life. When someone has a thyroid dis-ease, the functioning of the brain is also affected and it can lead to a variety of clinical manifestations.

Hypothyroidism causes lethargy, hyporeflexia, poor motor coordination, bipolar affective disorders, depression, and loss of cognitive functions, especially in the elderly. It can also cause mood disorders, dementia, confusion, and personality changes.

Subclinical hypothyroidism is often associated with memory impairment

Hyperthyroidism causes anxiety, irritability, hyperreflexia, mood disorders, dementia, confusion, and personality changes. (NBK285549)

The good news is that most of these disorders are usually reversible with proper treatment and care.

When thinking about treating the thyroid, many mistakenly think to treat the thyroid first. What should be nurtured first, especially in the case of someone newly diagnosed, is the state of mental health and any neurological symptoms that person may be experiencing. This is one of the reasons why thyroid disease often goes undiagnosed, because if we’re looking at just the neurological symptoms without adequate lab work, someone could be categorized under a general category and not given the care they truly need.

If you are experiencing any of the above symptoms at minimum and have a history of thyroid disease on either side of your family, I urge you to ask your doctor to fun a full thyroid panel on you. A full thyroid panel includes:

  • TSH

  • Total T3

  • Total T4

  • Free T3

  • Free T4

  • Reverse T3

  • TBG (transporters)

  • TPOab (for Hashimotos antibodies)

  • TSI (for Graves’ antibodies)

Furthermore, if you have been diagnosed with thyroid disease and haven’t turned your attention towards nurturing your brain health, here is where you can start.

Ways to Holistically Support Your Brain Health

Nutrition

The foods you eat, play a large role in your brain health. Having a diet rich in fruits, vegetables, fish, nuts, healthy fats such as olive oil and avocados and a limit on red meat contributes to a healthy mind.

Movement

Your brain is a muscle, therefore practicing in movements to support this muscle is key to optimal brain health. Regular exercise increases the number of tiny blood vessels that bring oxygen-rich blood to regions of the brain that are responsible for thought. Exercise also helps to develop new nerve cells and increases the connections between synapses, brain cells. Aim to practice a form of movement daily, even if for 20 minutes a day. This can include walking, yoga, pilates, swimming, aerobic exercise such as tennis or dance. Find something that you love, practice a variety of movements and have fun with it.

Mental Stimulation

If you brain is a muscle, then you need to use it. Keeping your brain sharp and in shape helps stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity. Challenge and activate your mind, any mentally stimulating activity will help to build up your brain. Reading, taking courses, word puzzles, drawing, painting and card games are all accessible ways. Challenging your mind may have short and long-term benefits for your brain.

Quality Sleep

Those with hyperthyroidism or hypothyroidism, often have trouble with sleep. Sleep plays an important role in brain health, with some theories stating that sleep can help clear abnormal proteins in your brain and consolidate memories, which boosts your overall memory and brain health. Aim to get 7 to 8 consecutive hours of sleep per night. Creating an evening ritual is just as important as a morning ritual. Use tools such as candles, essential oils, sound therapy and meditation to create a tranquil environment. Keep electronics away at minimum 30 minutes prior to sleeping and make sure your bedroom is cool, dark and comfortable.

Communication and Socialization

For those struggling with depression or anxiety especially, having a safe and supportive outlet is so important and vital for deep rooted healing. Having a support system that you can turn to as a sounding board and shoulder to lean on can do wonders for supporting the health of your mental landscape. If you feel that you need emotional and mental support beyond friends and family, seek professional help through therapy or coaching. As someone who suffered from debilitating anxiety for years, I wasn’t well until I dealt with the “stuff” going on up there *points to head*

Social interaction can also help ward off feelings of depression, anxiety and overall stress. Remaining socially active can help strengthen the health of your brain. Pursue activities that are meaningful to you - join a club, charity program, sign up for a class or simply share activities with friends and family.

Sources: Harvard Health, Alzheimer’s Association, MayoClinic

For personalized and private support, discover working with me 1-1

Book your free call here

The Connection Between Menstrual Cycle and Immunity

Ladies, did you know that there is a strong connection between your period and your immune system?⁠⠀

That’s right. Your immune system intuitively flows with your menstrual cycle.⠀
As if the femxle body wasn’t brilliant already!

This is called Female Cyclical Immunity

During ovulation (roughly halfway through your cycle), your immune system pulls back just in case you become pregnant - your body knows not to attack the foreign DNA of the embryo.

Although your immune system is a bit suppressed during the luteal phase (post ovulation), if you don't become pregnant, your body wakes up your immune system in a big way when you start your period.

Our immune system kicks back into gear for all of us, and sometimes it might come back a bit too strong. This is especially true for those with more period pain - immunity and inflammation come as a pair. ⁠

Remember, immunity and inflammation are absolutely necessary for our bodies to function well. When we have inflammation anywhere in the body, it is a result of the immune system being activated. However when we experience chronic stress due to lifestyle, disease, environment, our bodies have too much inflammation - inflammation on top of inflammation.

And excess inflammation during our periods mean that we are have worse bloating, cramps and headaches. And that inflammation also affects how our brains work, which is a big reason we have bigger mood swings when our bodies are inflamed.⁠ 

This is why cycle synching is key to help balance your hormones AND help to maintain a strong immune system.

Here is what’s happening to your immune system, during each cycle phase:

Menstruation

Your menstrual week can be stressful for the immune system - and this is due in part to the fluctuation of your hormones. When you’re bleeding, estrogen and progesterone are low which makes a vast difference on your immune health. For those with autoimmunity, the inflammation experienced during the menstruation (the kind associated with cramping and bloating) can make chronic AI symptoms worse. And stress, including anxiety and mood swings, also experienced during menstruation, can greatly affect your immune system. Stress elevates cortisol levels and elevated cortisol levels can weaken the immune system.

Follicular

Estrogen levels during the follicular phase are rising, as the ovaries are preparing to release an egg. High levels of estrogen are responsible for a stronger immune response, with immune cells having a higher response to outside infections. However, this may also mean that immune cells have a heightened response to the body’s own cells (making this especially sensitive for those with autoimmune dis-ease). Whether estrogen is supportive or weakening to the immune system, is still being debated. 

Ovulation

After the ovaries release an egg, in preparation for a potential pregnancy, estrogen levels drop back down. During this period, the immune system drops to accommodate potential sperm into the body. Research is showing that womxn are more prone to catching infections and viruses during this mid-way point of their cycle, because of the lowered immune response.

Luteal

Susceptibility to infection is higher during the luteal phase of the hormonal cycle. And this is due in part to the rise of progesterone, preparing the body for bleeding if a pregnancy does not occur. A 2017 study supports that “progesterone can lower the ability to fight infections that can affect reproductive, gastrointestinal, and respiratory tracts.” 

Understanding what is happening to the totality of your body during each phase, is key to not only balancing your hormones overall, but also in helping your body to stay healthy and resilient. When you make choices that best support your health and lifestyle for each cycle, you nurture your body in the ways that it needs for that given time. 

To learn more about cycle synching and start incorporating these supportive practices into your life, check out the Cycle Synching Guide linked below.

“Our bodies are beautiful, strong and incredible. Honor it each and every day, with loving and nurturing choices.”

For personalized and private support, discover working with me 1-1

Book your free call here

Health and Nurture Tips for Fall

Fall is our time to restore, replenish and ground.

And that includes, taking care of our health and wellbeing.
⠀
With fall also being the peak of cold and flu season, caring for our health and the quality in which we are nurturing ourselves is crucial. Below are some ways that you can support yourself during fall and the coming colder months.

  1. Get morning sunlight exposure, upon rising. And if accessible, practice grounding at the same time by standing in the grass and letting the sunlight beam on your face. Bonus points for exposing your eyes to the light as well, vitamin D is readily absorbed through our retinas. If where you live doesn’t have a lot of sunlight during the colder months, consider investing in a portable sun light such as Circadian Optics or Sperti)

  2. Up level your shower game. Dry brush your skin, to increase lymphatic drainage. Followed by a cold shower to rinse off the dead skin and oil your body post shower. I love using almond oil on my face, argan oil on my body and castor oil on my scalp.

  3. Sip on warm drinks. Teas like chai, ginger, and turmeric are wonderful to not only support the immune system and digestive health, they also have an anti-inflammatory affect on the entire body. I love making these into lattes with some non-dairy milk and collagen.

  4. And speaking of warming spices, cook with more of them. Include spices such as cinnamon, nutmeg, cloves, cardamom, ginger and cayenne into your meals. Squash with cinnamon, oatmeal with cardamom and fish with ginger are some of my favorite fall treats.

  5. Take immune boosting supplements. Those such as vitamin D and zinc help to promote a robust and strong immune system. (do not do this without the consult of a health professional). Foods that are high in vitamin D include egg yolk, sockeye salmon and mushrooms. Foods rich in zinc include pumpkin seeds and oysters.

  6. Eat more foods from the ground. Include more grounding foods like root vegetables, turkey, pumpkin, squash, apples, and ghee

  7. Heat up your salads. Consider steaming or sautéing raw veggies to make a warm salad. This will also help improve and aid digestion.

  8. Cozy up with some soup or a filling stew. Batch cook homemade broths to freeze for quick soups and stews.

  9. Switch up your movement activity. Trying new workouts revs up your metabolism and encourages your body to tone faster.

  10. Maintain a consistent sleep schedule. This is an always on rule, prioritize rising and waking at the same times each day. Also wear warming socks before going to sleep, as warmer feet encourage more REM sleep.

  11. Protect your nasal passages. Use a saline nose spray 1-2x a day to keep the nasal passages lubricated and apply oil at the front of your nostrils to prevent the skin from cracking. Most sinus issues during the colder months, stem from dry nasal passages.

For personalized and private support, discover working with me 1-1

Book your free call here

7 Common Causes of Cravings

Ah, cravings. While I don’t encourage the overindulgence of sugars and salts, the occasional enjoyment of a special craving is completely okay. My primary issue with cravings, is in the language around it.

“Cheat foods, cheat days, guilty pleasures.”


The issue with these words is that they all carry negative weight.

Language is very powerful, as our cells are constantly listening to our thoughts and our body’s physical response is a reaction to those very thoughts. As long as you continue saying or thinking words that carry negative weight, your body will carry that weight and keep you from making stride and growth in your journey.

Another thing, cravings aren’t BAD - they’re actually a sign from our bodies that there is an imbalance. When we feel or notice a craving, that is our body’s whisper to check in and nurture. See what I’m getting at?

Our bodies are SO INTELLIGENT.

  1. Lack of Vitality in Your Lifestyle

    Be it in your fitness routine, stress in your career or relationships or spiritual uncertainty.

  2. Dehydration

    The next time you feel a craving come on for something sweet or salty, drink a glass of water and wait five minutes.

  3. Yin Yang Imbalance

    There is an expansive versus contractive imbalance happening between the foods you’re eating. So eating more neutral balancing foods can help neutralize this imbalance.

  4. Emotions Taking the Lead

    Are there certain foods from your childhood that bring you comfort, joy, a good memory? And do you find yourself craving that food often? Bingo.

  5. Seasonal

    Perhaps you find yourself craving salads in the warmer months and soups in the colder months.

  6. Lack of Nutrients

    I find that those who crave red meat, may be lacking in B vitamins or iron. This is why eating foods in variety is so important, to have that nutrient density.

  7. Hormonal Imbalance

    Fluctuating testosterone and estrogen can cause an increase in certain cravings.

For personalized and private support, discover working with me 1-1

Book your free call here

Detoxification Explained

The human body both produces toxins and is exposed to environmental pollutants found in the air, drinking water and food supply (to name a few).

Toxins by definition are compounds produced by living organisms that can be harmful to humans. These include chemical, biological, physical and radiation. Whereas toxicants are toxic chemicals found in nature or made by man. Both toxins and toxicants can have detrimental effects on health. 

Environmental toxicants include persistent organic pollutants (POCs), volatile organic compounds (VOCs), heavy metals, and pesticides. Nutritionally, additives such as artificial colorings, preservatives, flavorings and conditioners also serve as toxicants that can be harmful to our health. And overtime, the buildup of harmful chemicals both from our environment and our lifestyle choices can compromise the way the body functions and overall health.

Fortunately, humans have an efficient metabolic detoxification pathway that neutralizes and removes harmful chemicals via key elimination channels, including our digestive system, liver, and kidneys. (Metagenics) The proper functioning of these pathways are dependent on proper nutrition and lifestyle, to start.

Here is what that detoxification pathway looks like:

Detoxification Pathways.jpg

Most toxic chemicals are lipid soluble and are not easily eliminated from the body. Metabolic detoxification, which happens during phase 1 into phase 2, involves enzymatic reactions that neutralize and make soluble these harmful chemicals, to then be excreted from the body mainly via kidney, stool, or sweat. Hence, the main function of the detoxification pathway is to transform lipid-soluble toxins to water-soluble molecules so they are easily eliminated from the body. The phases of metabolic detoxification are performed by 3 sets of enzymes or proteins, called the Phase I (functionalization) enzymes, Phase II (conjugation) enzymes, and the Phase III (elimination) proteins. 

To understand this process better, let’s take a step back and better understand the primary detox organs in our bodies.

Primary Detox Organs:

Liver = Nutrient Dense Foods

The liver is the most critical defense against dangerous toxins, as it carries over 500 functions alone. It helps the body filters excess hormones, food additives and medications from the bloodstream. It also carries vital nutrients to the bloodstream and whatever is left as waste, is then excreted out of your body through the intestines or kidneys. 

Intestinal Tract = Fiber

Your intestinal tract digests your food AND helps to rid toxins from the body. A double whammy. The microflora makes sure that nutrients are being properly broken down and received into your bloodstream. Any toxins are then sent over to the small intestine, which eliminates it through excrement (yes, poop!).

Kidneys = H2O

Aside from natural detoxification, our kidneys ensure that we have balance in both electrolytes and fluid regulation. The kidneys receive blood, filters it and then any waste (known as urea) is then sent to the bladder for excretion (urine). Our kidneys help eliminate excess fluid, medications, bacteria and various chemicals. 

Lungs and Bronchial = Clean Air

Your lungs are incredibly powerful and hardworking. They cycle through 11,000 liters of air daily, as we breathe! And as far as detoxification, our respiratory tract pushes toxins out as carbonic gas and phlegm. You know, that stuff we cough up when we’re under the weather. Yeah, that is the work of your lungs, pushes toxins OUT of your body. How cool is that?

Lymphatic System = Movement

Our body’s lymphatic system has the primary purpose of cleansing out toxins and protecting against intruders. Glands, vessels and fluid filled nodes (lymph nodes) are vital to our body’s detoxification processes.

Skin = Sweat

Our skin aids in the removal of toxins, through sweat or perspiration. Our skin is the body’s first line of defense against numerous harmful toxins; it has the capacity to prevent dangerous bacteria and some poisonous chemicals from accessing our bodies internally.

Gallbladder = Acid + Enzymes

Our gallbladder holds and stores bile. Bile contains bile acids, which help your body break down fat, so the small intestine can absorb it and use it for energy and nutrition. When we eat a meal high in fat, a flood of hormones signals to your gallbladder to start pumping and releasing bile into your small intestine to kick off digestion. Bile production is a form of detoxification. For example, our body excretes excess cholesterol by dumping it into the bile ducts, which we then poop out every day! Cool fact - bile is sustainable. Bile is recycled back into the blood and brought back to the liver via the ilium.

The human body is so intelligent and works incredibly hard to function properly. We were all gifted with this innate gift to have our unique vessels in this lifetime.

How can you support your body’s natural detoxification pathways?

  1. Eat plenty of fiber

  2. Get quality sleep

  3. Drink water upon waking up and throughout the day

  4. Avoid or limit alcohol

  5. Sweat, either in a sauna or through exercise

  6. Take stretch breaks and move your body

  7. Visit a chiropractor

  8. Reduce inflammation by eating anti-inflammatory foods

  9. Switch to natural cleaning, body and beauty products, to reduce your exposure to potentially toxic chemicals

  10. Practice deep breathing to allow oxygen to circulate more completely through your system

A healthy diet is the most important way to detoxify. Focusing on food helps to support the highly complex processes of detoxification. Essentially a diet that includes nutrient-dense, low sugar, high fiber, mostly plants with high quality protein sources and dietary fat will best support your body and all its detox processes. And whenever possible, always choose organic. If you cannot choose organic because of availability or cost, then check out EWG for the list of fruits and vegetables with the least pesticides (Dirty Dozen and Clean 15).

Top Foods to Support the Process of Detoxification:

  1. Eggs, Broccoli, Garlic and Onions

    Foods high in sulfur enhance the excretion of heavy metals such as cadmium and lead and helps to enhance the function of glutathione, a major antioxidant produced by your body that is heavily involved in detoxification

  2. Cilantro

    Enhances the excretion of certain toxins such as heavy metals, phthalates and insecticides

  3. Fruit

    Contain a wide variety of phytonutrients, such as beta-carotene, lutein, and anthocyanins that have protective antioxidant properties. They are also a good source of soluble and insoluble fiber and are high in water content.

  4. Vegetables

    Non-starchy vegetables provide a wide variety of phytochemicals and fiber

  5. Beans, Lentils and Legumes

    Good source of soluble and insoluble fiber as well as a variety of amino acid precursors (needed for phase 1 and 2)

  6. Protein such as Grass Fed Meat and Wild Caught Seafood

    Crucial for the proper function of the two major detoxification pathways inside the liver cells

  7. Fats and Oils

    Provide energy for detox

  8. Dandelion and Artichoke

    These two herbs help to cleanse and protect the liver

  9. Nuts and Seeds

    Excellent sources of fiber that assists in proper excretion and elimination

  10. Citrus

    Vitamin C helps to support glutathione production

For personalized and private support, discover working with me 1-1

Book your free call here

Men's Health: 4 Ways to Achieve Mind Health

Women are more likely to experience depression and anxiety than men. However this does not dismiss that one average, 1 in 8 men will experience depression and 1 in 5 men will experience anxiety at some stage of their lives.

And even though men are less likely to experience both, they are also less likely to talk about it, which increases the risk of their anxiety and/or depression going unrecognized and untreated.

I’m moving away from using the term mental health, because of the stigma surrounding it.

Stigma can often times lead to discrimination. And whether that looks like someone making a negative remark about a mental illness or treatment or perhaps avoiding someone because they might seem unstable or dangerous due to a mental illness, can all be harmful.

According to Mayo Clinic, there are several harmful effects of stigma towards mental health:

  • Reluctance to seek help or treatment

  • Lack of understanding by family, friends, co-workers or others

  • Fewer opportunities for work, school or social activities or trouble finding housing

  • Bullying, physical violence or harassment

  • Health insurance that doesn't adequately cover your mental illness treatment

  • The belief that you'll never succeed at certain challenges or that you can't improve your situation

So instead of mental health, I prefer to call it mind health.

Mind health is a balanced mental and emotional state. When someone is able to nurture their mental and emotional bodies in ways that best support them, they’re able to achieve that very balance.

Below are 4 ways to achieve a balanced mind health.

Be aware of your thoughts and emotions, and how they affect you

Usually when an unwelcome thought or emotion comes up, it sits in our physical bodies. Usually people will feel a tightness in their throat, pain or discomfort in their chest or an ache in their stomach. Becoming aware of how these thoughts and emotions affect you can help you to understand what or where the stress is coming from and how that trigger manifests itself in your body. Once you’re able to draw an awareness, you’ll gradually be able to focus more deeply on what you can do to alleviate those emotions. Which takes us into number two…

Recognize and have healthy ways to cope with stressors when they arise

Now that you’ve recognized what your stressor is (work deadline, family dynamics, a disagreement with a significant other, bullies at school) what are your go to ways to alleviate that stress? For some it means slowing down and coming back to their inner selves. This can be achieved through practices such as meditation, breathwork or yoga. Others need to physically burn off the extra cooped up energy, so they’ll look to running or boxing. While others will choose to turn to someone they know and trust to converse with and have as a sounding board to help them navigate their thoughts. Number three…

Have strong relationships with people who are important in your life

For men in particular, only 7% of men discuss health issues with their male friends. And about 22% do not discuss private topics, such as health or relationships, with anyone. I cannot stress enough the importance of having people around that can hold a safe and supportive space for you to feel your feelings. Women do this really well, as they tend to have a number of friends on speed dial that they can turn to at any given point. I believe that this is why movements for men’s groups are on the up, because men are realizing that they too need that emotional support - outside of family, romantic partners. Whether these relationships be with friends that you can be open and vulnerable with, or perhaps a men’s groups with other like-minded men, seek out that support.

Regularly do things that are meaningful and compliment your interests

When we act out of love, the ripple effect of that love turns inward. Giving thought to some of your interests (community, adventure, collaboration) how can you live in them more fully and more thoughtfully? For example, if one of your passions is community, perhaps you can bring together a group of like-minded individuals to have raw conversations and hear each others stories. Creating a space for others that is valuable can help them to discover what’s meaningful

For personalized and private support, discover working with me 1-1

Book your free call here

Men's Health: Heart Health

Heart disease is the leading cause of death for men in the United States.

On average 1 in every 4 men die from heart disease.

And half of the men who die suddenly from heart disease, have no pre-existing symptoms.

Do I have your attention now?

Good. Here is what you need to know to protect yourself and your loved ones from falling into these statistics.

#1 Go to the doctor for your routine check ups.

Seems simple, but did you know that 60% of men do not visit a doctor? (Cleveland Clinic). Not visiting the doctor means that important routine tests for cholesterol, blood pressure and blood sugar are left undone. These tests are critical to gauging heart health. Don’t want to experience symptoms like chest pain, breathlessness, dizziness, pain in your upper torso, irregular heartbeat and fatigue? Have your tests and labs checked and focus on preventative care (more on that - keep reading).

#2 Listen to your emotions, your heart is literally speaking to you.

Depression is a physical condition that’s often linked to heart disease, which men are less likely to report to a doctor (John Hopkins Medicine). If you’re feeling sad or are in despair, speak to someone you trust and tell your doctor so you can find the support and guidance you need.

#3 Know and understand the risks.

Half of Americans have at least one of these common risks factors, linked to heart disease.

  • Diabetes

  • Overweight and obesity

  • Unhealthy diet

  • Physical inactivity

  • Excessive alcohol use

If you have one of these, now is definitely the time to learn how to turn your health around.

#4 Keep your stress low and find ways to manage it.

Stress can lead to unhealthy behaviors, such as poor eating habits, inadequate sleep, lack of physical activity and excessive alcohol or substance abuse. Finding ways to manage and keep your stress levels low will not only benefit your heart health, but your entire physiology as well. Yoga, tai-chi, hiking and swimming are great ways to relieve physical sensations of stress. Meditation, reading and cooking are ways to relieve emotional sensations of stress. Sex with a trusted partner helps too. Sexual intercourse relieves stress and boosts the immune system.

#5 Eat for your heart and your whole body will benefit too

Put the salt shaker down. Focus on eating whole, nutrient dense foods that are packed with essential vitamins and minerals that your body needs most. Whole grains such as organic oats and rice, fruits and vegetables, healthy fats such as avocado, olive oil, nuts and seeds and lean meats from chicken and wild caught fish are all beneficial. Keep sugars, salts, dairy and red meat at low to moderate intake (depending on your current health condition(s)).

#6 Get moving.

Physical inactivity is a risk factor for heart disease, and nearly 50% of men don’t exercise regularly (CDC). Many men think that weight lifting is enough, but they also need cardiovascular exercise for heart protection. This means brisk walking, jogging, swimming, tennis or biking for 30 minutes a day at a pace vigorous enough to increase heart rate and break a sweat.

#7 Put the cigarette down, for good.

If you don’t smoke, don’t start. If you do smoke, find ways to quit now.

#8 Keep alcohol consumption low

Regular and/or high consumption of alcohol can stress the heart muscle, leading to a common heart condition called cardiomyopathy. Cardiomyopathy is a disease of the heart muscle that makes it harder for your heart to pump blood to the rest of your body. It can often lead to heart failure. Drinking alcohol regularly can also raise your blood pressure, which is another onset of heart conditions.

Take care of your heart, and your heart will take care of you.

For personalized and private support, discover working with me 1-1

Book your free call here

Men's Health: Importance of Sleep

The secret to building muscle mass?

Sleep.

Here’s a success story from a former client:

Shane (35 years) was seeking support to help him understand why he wasn’t building the muscle mass he desired, despite spending hours in the gym and eating a healthy diet. He came to me curious and eager to find the root cause stalling his progress. The answer came during our consultation session when I asked him questions related to his sleep habits. He told me that he has always had a poor relationship with sleep, on average sleeps 4-5 hours per night and pulls all nighters often to get work done.

Based on our conversations, Shane had 3 primary focuses:

1. Improve his sleep routine

2. Optimize his productivity and work style habits (no more all nighters!)

3. Pay attention to areas of stress and address them head on (keep stress low = improve sleep quality and food intake)

Shane went from having 4-5 hours of interrupted sleep to 8 hours of restful slumber. He began seeing an improvement in his muscle mass and definition, has significantly lowered his stress levels and hasn’t pulled an all nighter since. 

Sleep deprivation is a serious issue and many are faced with it. Our society has drilled into us the notion that in order to succeed, sacrifices need to be made to put in more work hours and get the job done. And usually the first thing that is sacrificed, is sleep. You’ve likely heard the phrase “I’ll sleep when I’m dead.” Warren Zevon and Bon Jovi both use it in song, Benjamin Franklin is quoted to have said “There will be sleeping enough in the grave.” I’m getting a feeling that Warren, Bon Jovi and Benjamin were all workaholics.

Sleep deprivation affects our health greatly.

1. It increases ghrelin, which turns on hunger.

When we only get a short amount of sleep, it can increase the hormone ghrelin. Gherlin (also called “the hunger hormone”), is primarily produced and released from the stomach. It controls our desire to feel hungry by stimulating our appetite, increase food intake and promote fat storage

2. It decreases leptin, which turns hunger off.

Leptin, another hunger regulating hormone, turns the feeling of hunger off. It aids us in feeling full or satiated after eating. When we have shorter sleep cycles, it can increase our appetite and food consumption. Lack of sleep also compromises impulse control, which is why for those who have poor sleep hygiene, having poor eating habits go hand in hand. When impulse control is compromised, feelings of food satisfaction also decrease, which prevents effective weight loss.

As previously mentioned, there is an association between sleep and nutrition. And there is a direct link between the number of hours slept and the intake of dietary nutrient categories (source). Individuals who have a later bedtime tend to consume a higher percentage of carbohydrates, fat, and protein than the average sleepers (source).

3. It increases cortisol, which turns on belly fat storage

Cortisol is a hormone that regulates our metabolism, blood sugar, blood pressure, hunger cravings, digestion, sleep and wake patterns, physical activity, immune response and bodies response to stress.

When we are not getting enough sleep, cortisol spikes. Our bodies become especially stingy about giving up fat, especially fat held in the belly. Muscle mass is thus depleted, while fat is retained. Reaching a desired outcome of being lean and toned becomes unlikely when you are cutting sleep short.

Additionally, impaired sleep directly affects growth hormone release and alters cortisol secretion, which has a direct impact on recovery from exercise and stress (source).

4.Lack of sleep affects muscle recovery and can lead to acute and chronic injury. 

Sleep debt decreases the activity of protein synthesis pathways (which aids in recovery) and increases the activity of degradation pathways (which encourages the loss of muscle mass). Lack of sleep also hinders muscle recovery after damage induced by exercise, injuries and certain conditions associated with muscle atrophy, such as sarcopenia (loss of skeletal muscle mass and strength) and cachexia (weakness/wasting of the body due to chronic illness). Sleep deprivation also increases pro-inflammatory cytokines, which are pain-facilitating agents that affect the immune system. When athletes in particular push their boundaries beyond what is capable, they tend to develop not just a poor sleeping pattern, but also an increased chance of illness and negatively impact their performance and recovery period.

Along with the above side effects related to sleep deprivation, here is how lack of sleep can affect muscle mass and build.

5. Lack of sleep significantly lowers testosterone levels.

Testosterone is primarily a male sex hormone that maintains bone density and plays a causal role in building muscle mass, bone density and strength. Testosterone levels in men decline by 1-2% a year as they age. Testosterone deficiency is associated with low energy, reduced libido, poor concentration, and fatigue. Males with low testosterone also tend to feel tired and fatigued all day. 

Testosterone affects almost every organ in the body. Other functions of testosterone include promoting spermatogenesis (production of sperm), maintenance of accessory organs, development of secondary sexual characteristics, erythropoiesis (production of red blood cells) and feedback to the hypothalamus–pituitary. The majority of the daily testosterone released in men occurs during sleep. Sleep fragmentation and obstructive sleep apnea are both associated with reduced testosterone levels (source 1) (source 2).

A study at University of Chicago examined a group of lean, healthy young males in their mid-20’s. They limited them to 5 hours of sleep and as a result, they all had a significant blunting of circulating testosterone levels. In just 8 nights of less than 5 hours of sleep, testosterone levels fell 10-15%. This study also concluded that skipping sleep reduces a young man's testosterone levels by the same amount as aging 10 to 15 years.

In another study concluded in May 2020, researchers had two groups of people. One who were given 5 and a half hours of time in bed and another group who were given 8 and a half hours of time in bed. The group who had 5 hours had more than 70% of lost weight come from lean body mass - aka muscle, NOT fat. Those who had 8 hours had over 50% of weight loss come from fat while preserving muscle. 

A study of 1274 men, researchers tested testosterone levels, muscle mass, handgrip strength and walking speed against sleep duration and disturbances. The results showed that testosterone levels increased when sleep duration was in the upwards of 9-10 hours and earlier wake up times were associated with having higher muscle mass. In comparison, those who had prolonged sleep latency were associated with lower muscle mass, weaker grip strength and slower walking speed. 

Studies will continue to show and prove that having a consistent sleep schedule and healthy sleep habits are crucial in contributing to overall health and well being. Especially for those that are wanting to increase muscle mass and tone their bodies, getting adequate sleep is clearly proven to contribute incredibly. It’s been shown that getting 7 to 8 hours of quality sleep can also promote regular GI motility and encourage healthy digestion.

Make it a non-negotiable to get quality sleep each night, sleeping and waking up at a consistent time each night (yes, weekends included!) and creating a ritual to wind yourself down at night so you can get that quality sleep. There’s really nothing to lose from getting good ol’ shut eye time.

For personalized and private support, discover working with me 1-1

Book your free call here

10 Immune Boosting Foods

Your immune system is a mighty mechanism that is designed to protect you and keep your body safe from harmful substances.

To support your immune system and allow it to do its job, incorporate more immune boosting foods into your dietary intake.

Here are just 10 of my favorite immune boosting foods - there are so many more, so make sure you invite variety into your food intake!

  1. Olive Oil

    Olive oil contains oleocanthal, a phenolic compound that has anti-inflammatory properties comparable to ibuprofen. Choose extra virgin olive oil, which has a high concentration of anti-oxidants, including vitamin E and phenolic compounds.

  2. Mushrooms

    Mushrooms contain specific polysaccharides which have shown anti-viral activity. They are also anti-bacterial, anti-diabetic, anti-fungal, anti-inflammatory, anti-oxidant, anti-parasitic, anti-tumor, hepatoprotective and immunomodulating.

  3. Citrus

    A natural immune boost, due to their high vitamin C content

  4. Fennel

    Fennel boasts high amounts of fiber, vitamins, and minerals including calcium, potassium, and phosphorus. Fennel also has anti-microbial and anti-viral activity with the potential to protect against infections and various gastrointestinal conditions.

  5. Apples

    Apple skins contain the flavonoid quercetin, a pigment that can help regulate the immune system and allergic reactions.

  6. Matcha and Green Tea

    Green tea supports the immune system by providing antioxidants that protect against free radicals and oxidative damage.

  7. Ginger

    Ginger boasts strong anti-inflammatory and anti-oxidant effects, the cornerstones of a healthy immune system.

  8. Turmeric

    Curcumin, the primary active compound in turmeric, may modulate the immune system by activating certain immune cells and targeting pro-inflammatory cytokines. 

  9. Fatty Fish

    Omega 3 fatty acids found in fatty fish, exert many health benefits thanks to their anti-inflammatory properties. When choosing fish to eat, go for SMASH. Salmon, Mackerel, Anchovies, Sardines, Herring - these fish have the lowest mercury content.

  10. Cranberries

    Cranberries are packed with nutrients linked to a lower risk of cardiovascular diseases, diabetes, neurodegenerative conditions and urinary tract infections. Cranberries also contain high levels of anti-oxidant proanthocyanidins (PACs), which can prevent certain types of bacteria from adhering to the urinary tract walls and causing infections.

For personalized and private support, discover working with me 1-1

Book your free call here

9 Common Factors Affecting Immunity

Our bodies are incredibly intelligent.
They'll signal to us when something is wrong and as long as we acknowledge and tend to the imbalanced area(s), we can keep our bodies feeling strong, resilient healthy and operating at its optimal.

In order to feel that way, you have to take care of it.
What areas should we focus on to do so? Let's go back to the basics.

  1. Chronic Stress

    We’ve come to (hopefully) now understand that stress is the driver for 99% of chronic illness and it significantly suppresses the immune system. Learning what our stressful triggers are and finding ways to taper and manage our triggers will support your bodies immunity and longevity.

  2. Nutrient Deficiencies

    When our immune system is compromised either with a cold, flu or greater compromises such as dis-ease, looking at what nutrients are deficient is a great starting point to combating. The most common deficiencies amongst those with compromised immune systems are: vitamin D, magnesium, zinc, vitamin E, vitamin C, iron and vitamin B12. This is why having a variety of foods in your dietary intake is crucial, to make sure that you’re having a robust assortment of vitamins and minerals and keeping your body properly nourished.

  3. Alcohol and Substance Abuse

    Alcohol affects the way health gut microbes interact with the immune system. Alcohol can also disrupt the gut barrier, allowing more bacteria to pass into the blood. These bacteria can cause inflammation in the liver and may lead to liver damage. Research shows that acute binge drinking also affects the immune system.

  4. Poor Diet

    A diet consisting of foods that are processed, GMO, full of sugar or salt, additives, coloring will wreak your health and greatly suppress your immune system. Opt for foods from fresh whole real foods - fruits, vegetables, legumes, nuts, seeds, whole grains, herbs.

  5. Poor Personal Hygiene

    Keeping your body clean helps prevent illness and infection from bacteria or viruses. Simply washing your hands regularly is an effective way to keep germs from spreading.

  6. Environmental Toxins

    Toxins such as those from pesticides, heavy metals, and endocrine disruptors have been shown to affect the reproductive, respiratory, and nervous system function. Limiting our exposure to these toxins should be a priority amongst all, especially those with an already compromised immune system.

  7. Lack of Sleep

    You can do everything else right - eating healthy balanced foods, staying physically active, meditating - but if you’re not getting adequate sleep each night, you’re doing more harm than good. Sleep is crucial and even just one night of poor sleep can have a significant affect on your body and your immune system. Having a routine and consistent sleep schedule is key.

  8. Physical Inactivity or Excessive Exercise

    Physical activity through exercise actually changes antibodies in our bodies and increases our white blood cell count. White blood cells are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.

    And for some, they push their bodies too much by over exerting on exercise and not allowing their bodies to rest when it is needed. Listen to your body’s cues and take rest dayS!

  9. Impaired Microbiota

    Imbalances in the gut microbiota may dis-regulate immune responses and lead to the development of chronic inflammatory and autoimmune dis-eases.

For personalized and private support, discover working with me 1-1

Book your free call here

In Home Care: Thyroid Eye Disease

Thyroid Eye Disease (TED): associated with predominantly Graves’ Disease, TED is characterized by inflammation and proptosis of the eyes, along with altered appearance and vision changes

(the above definition, reference from Dr. Raymond Douglas)

These are the very things that helped with my own symptoms of TED:

  • Eating anti-inflammatory foods on a daily basis and selenium rich foods

  • Craniosacral Therapy. If you are in Los Angeles area, I worked with Emma Julaud

  • Acupuncture and Cupping

  • Jaw massages throughout the day and eye exercises such as pen to nose convergence, daily

  • No blue light exposure 30m-1hr before bed and upon waking

  • Wearing blue light blocking glasses whenever I am in front of a screen (phone included) for long periods of time. And taking frequent breaks away from the screen throughout the day; utilize the 20-20-20 rule

  • Sleeping slightly upright, to help decrease eye swelling. Laying flat can encourage swelling or puffiness the next morning

  • If you have inflammation, use eye orbits for 10 minutes, morning and evening. Put them in the fridge to stay cool

  • If you have dry eyes, use a heated eye mask before sleeping and upon waking

  • Wearing an eye ointment at night to keep eyes lubricated and prevent them from drying out overnight. Systane Overnight Lubricant Eye Ointment is my preferred

  • Using (ideally preservative free) eye drops on a consistent basis throughout the day

  • Applying a non toxic eye cream or serum morning and night, to keep the skin around my eyes youthful and tight. Be gentle when applying - always use your ring finger and pat on, never rub

  • When outdoors, allowing my eyes to get a little of sunlight (even for just a few moments) before putting on sunglasses. Our eyes need vitamin D also, which is best absorbed directly

Seasonal Allergies Explained

What comes around every year and has your sinus going haywire?

Seasonal allergies, of course.

Whether you have watery eyes, runny nose, dry cough or itchy skin, allergies can run differently for so many.

10 tips to Holistically Alleviate Allergy Symptoms:

  1. Use a saline nose spray or a rinse (such as Neti Pot) to help clear out pollens and keep the nasal cavity from becoming dry and irritated.

  2. If your throat tends to become dry or irritated during allergy season, gargle with warm salt water 1-2x a day.

  3. Use eye drops (preservative free at best) throughout the day to help soothe dry, itchy and red eyes.

  4. If you’re allergic to outdoor pollens, keep the windows closed and invest in an air purifier to help purify and cleanse indoor air. You can find inexpensive ones online starting at $80 for a standard room. If you’re allergic to indoor allergies such as mold and dust, keep the windows open for a few hours at a time to circulate fresh air.

  5. Dust, vacuum and wet mop your home often to eliminate sitting dust and particles that are swept inside from the front door.

  6. Wash your bed sheets once a week. Pollen can stick onto the skin and if you don’t shower before getting into bed, they can transfer to your bed. Dust also easily collects onto bed sheets, so regularly washing sheets is a great way to limit exposure.

  7. With that, shower when you get home. Showering will clean your skin of any tagalong allergens and the steam from the shower will help clear your sinuses and give you immediate relief.

  8. Remove your shoes upon arriving home and if you have any pets that spend time outdoors, make sure to wipe their paws before coming into the house. Pollen can stick onto their paws too.

  9. Sweat! Sweating is one of your bodies natural ways of excreting toxins.

  10. Limit intake of high histamine foods and incorporate low histamine foods, to help improve symptoms.

Multiple studies have shown that limiting the intake of histamine containing foods before and during peak allergy season, can greatly improve symptoms.

LIMIT your intake of these high histamine foods:

  • Aged cheeses (parmesan, cheddar, gouda, swiss)

  • Fermented foods and beverages

  • Processed meats (bacon, sausage, pepperoni)

  • Alcoholic beverages

  • Egg whites

  • Tea

  • Soy

  • Nuts such as walnuts, cashews and peanuts

  • Frozen and smoked fish

  • Shellfish

  • Canned fish

  • Certain fruits such as strawberries, cherries, citrus

  • Certain vegetables such as spinach, tomatoes and eggplant

  • Spices and condiments such as cinnamon, chili powder, ketchup and vinegar

  • Chocolate

INCREASE your intake of these low histamine foods:

  • Gluten free grains such as quinoa, millet, amaranth and brown rice

  • Legumes

  • Starchy vegetables such as sweet potato, yam and squash

  • Fresh meat and fish

  • Nut based milks

  • Hemp, flax and chia seeds

  • Olive and coconut oil

  • Egg yolks

  • Herbal teas

  • Fruits such as apples, pomegranates, grapes, cherries, pears, plums, peaches, cantaloupe, watermelon and kiwi

  • Vegetables such as arugula, artichokes, broccoli, carrots, onions, peppers, cucumbers, spaghetti squash

  • Fresh herbs such as basil, parsley, oregano, rosemary, cilantro, thyme

  • Carob

For personalized and private support, discover working with me 1-1

Book your free call here

Immense Gratitude, Immaculate Immunity

Is Gratitude the Secret to Longevity?

Gratitude.

The it word in the wellness universe. Arianna Huffington calls it “the gateway to grace” because of its shared Latin root, gratus, meaning grace.


But what sets this word a part from the others that have come and gone, is that it’s not going anywhere. Gratitude is a practice nowhere near being a trend. The art of practicing gratitude has been prevalent for years and especially celebrated on holidays such as Thanksgiving. But nowadays, gratitude is being practiced on a daily basis and its short and long term benefits are noteworthy.

I wanted to get a sense from others what the word “gratitude” means to them. It’s simple to attach words such as grateful and thankful, but I was curious if gratitude is seen as something deeper and more profound.

These were some of the definitions I received:

What is your definition of gratitude?

  • “Feeling fulfilled, happy and humbled with what I am given and accomplish.”

  • “Recollection of all the things, big and small, that I truly appreciate in my life.”

  • “The essence of giving personal thanks both inwardly and outwardly.”

  • “A practice of looking at your life and just appreciating that you get to be here to live the human experience.”

  • “Offering my help to someone, whether it be being there for a close friend, or contributing to a charitable donation

  • “Feeling grateful is easy when things are good, but I think the real power of gratitude is felt when we can harness it during tougher times. For me, gratitude is a way of finding meaning in challenging situations, and an opportunity to release attachments to things we think we need to be happy, and see what we have as enough.”

  • “Reflection of the positive in all of life, even if you don’t see it initially. Gratitude is the acknowledgment and appreciation for all that life has to offer.”

  • “Gratitude is the state of being grateful. Grateful for the things we have. Grateful for the things we don’t have. Grateful for the path we have been given. Gratitude means waking up in the morning and going to bed at night with a grateful heart.”

It’s accurate to say that the ability to feel and express gratitude directly impacts how we feel each day. A study done by Harvard Health concluded in a case that “those who wrote about gratitude were more optimistic and felt better about their lives.” When we’re able to expand our thoughts and give thanks, we’re then aware of life’s blessings and appreciate the abundance it provides for us. Practices such as prayer, meditation and journaling are increasingly common methods of expressing thanks and gratitude, along with choosing to slow down our internal dialogues and mindfully expand our thoughts to more positive framework.

I asked these same people what the art of practicing or witnessing gratitude meant to them and how it made them feel. 


How do you feel when you practice or experience gratitude?

  • “When I practice gratitude, I feel much more grounded. Gratitude helps me focus on the present, and I feel a million times lighter when I’m not worried about the past or fixated on the future.”

  • “I feel at ease and that positive energy is transferred into the universe! Makes me smile!”

  • “A sense of calm and peace.”

  • “Productive. I feel accomplished. If I hadn’t done anything all day, but I did one thing nice for someone, I would feel my day is complete.”

  • “More peaceful, happier and content exactly where I’m at in my life.”

  • “Gratitude helps me to stay in the present. It's easy for me to get bogged down by past mistakes or missed opportunities, but practicing mindfulness and being thankful for what's right in front of me helps me remember all the amazing things I have been given and all the opportunities that are before me.”

  • “Gratitude helps me deal with my clinical anxiety/panic disorder. I cannot tell you how instrumental it is for me, when I'm feeling most overwhelmed, to make a quick list of 3-5 things that I am grateful for. It is so grounding and transformational!”

These responses all share a common thread:

Grounded

Ease

Calmness

Peace


When we are grounded in our beliefs, at ease with our mental thoughts, calm in our emotional demeanor and at peace with our physical being, our entire body as a whole is able to function more gracefully and in harmony.

We are made up of the emotional or mental body, the spiritual body and the physical body. When practiced, gratitude greatly benefits each of these bodies. 

Gratitude brings about higher levels of positive emotions, as the practice of it reminds us of all we are grateful for. It decreases feelings of anxiety and depression and brings about feelings of joy and optimism. A study from Dr. Emmons at UC Berkeley found that people whom practice a form of gratitude reported higher levels of positive emotions, vitality and life satisfaction.

Gratitude enhances the spiritual body, by bringing people closer to understanding and acknowledging the flow of life. Those that practice gratitude tend to have high vibrational energy, are usually more empathetic towards others needs and choose to honor their feelings. When both the heart and mind are in sync, positivity radiates and attracts others whom embody sincerity.

What I’ve personally found to be incredible is that gratitude greatly benefits the physical body. My own health journey began when I was diagnosed with an autoimmune disease. For anyone who has received news of a diagnosis, it can bring about a wave of emotions - including hopelessness, fear and anxiety. All of which are low vibrational emotions and will lead the body to a state of extended stress - thus, exasperating the course of the disease and making recovery and healing increasingly difficult. Stress makes us sick, period. 


In the early 1980’s, a study conducted by psychologist Janice Kiecolt-Glaser and immunologist Ronald Glaser found that students under the standard stress of a three day exam period had suppressed immunity. The level of their killer cells, which fights viral infections, had decreased and they almost nearly “stopped producing immunity boosting gamma interferon and infection fighting T-cells.” In lamest terms, the stress that these students were under was severely affecting the state of their immunity. 

Vast amounts of research have shown that “when we think about what we appreciate, the parasympathetic or calming part of the nervous system is triggered.” When the parasympathetic is triggered, it has profound benefits for our physical bodies including decreased cortisol levels - which when elevated, leads to high states of stress and anxiety. The more often the parasympathetic is active, the stronger the immune system operates. A strong immune system aids in protecting against illnesses, body aches and pains, lowering blood pressure and improving sleep quality, to name a few. 

The same study mentioned earlier by Dr. Robert Emmons showed that gratitude is associated with “higher levels of good cholesterol (HDL), lower levels of bad cholesterol (LDL), lower systolic and diastolic blood pressure, a state of harmony in the nervous system and lower levels of creatinine.” If this isn’t convincing enough, another study done by University of California San Diego under Paul J Mills found that “patients who [practiced gratitude] for eight weeks showed a reduction in circulating levels of inflammatory biomarkers and an increase in heart rate variability.” Heart rate variability is a measurement of the time interval between heartbeats. Increased and improved levels is a key measurement of reduced cardiac risk. 


So, how do you start a gratitude practice?

Make journaling part of your morning routine and don’t overcomplicate it. Start by writing down three things you are grateful for. This usually starts off with writing down the most immediate items, such as health, family, friends, your furry friend, having a roof over your head. But as the days progress and your practice begins to dive deeper, you’ll find yourself writing things that you don’t necessarily think about on a whim. In one of my recent entries, I wrote that I am grateful to experience the sun rising and setting each day and the color of dusk reflecting on the walls of my bedroom each evening. The Five Minute Journal from Intelligent Change is a wonderful investment for those looking for a more guided journaling practice. Robert Emmons’ study found that those who kept gratitude journals felt better about their lives as a whole, were more optimistic and have higher levels of determination and energy. Practicing meditation with self spoken affirmations is another method that helps to focus on the present moment and instill self-love and appreciation with ourselves. However you choose to practice it, as long as it’s consistent and done so in a state of full awareness, you too can reap the incredible benefits of this wonderful routine.

The takeaway here is that we all have things to be grateful for. Finding a way to pause and reflect on life’s miracles and blessings will greatly benefit our health from the inside out. Writer William Arthur Ward said that “feeling gratitude and not expressing it is like wrapping a present and not giving it.” We all deserve to give ourselves and others the gift of gratitude. How will you wrap your present today?

For personalized and private support, discover working with me 1-1

Book your free call here

My Journey with Thyroid Eye Disease and Tepezza

Less than two years after I was diagnosed with Graves’ Disease, my eyes began to show signs of Graves’ Ophthalmology or Thyroid Eye Disease (TED) as more often referred to.

I didn’t even notice it at first. The bulging of my eyes; “the stare” is what they call it.

Through a referral by my initial Endocrinologist (I went through a handful before I found the right one), I made an appointment to visit one of the top Oculoplastic Surgeons in the country, who also specializes in TED, to receive a diagnosis.

*In referencing the first Oculoplastic Surgeon I was referred to, he is renamed to Dr. Rogers, since I no longer see him*

2013: My First Appointment with Dr. Rogers

My first visit was beyond intimidating. I was escorted into an examination room with close to 10 residency students and soon after, Dr. Rogers. Understanding that this was a teaching opportunity for all of them, I gave consent for each student to run the same tests and measurements on me.

This initial appointment took nearly 3 hours, and concluded with Dr. Rogers diagnosing me with early onset Thyroid Eye Disease. His prognosis was telling me that once my thyroid levels normalize and are stable for a period of time, the eye condition would also improve.

Please keep in mind that Graves’ Disease and Thyroid Eye Disease are two separate autoimmune conditions. The status of one, does not influence the other.

After that appointment, I visited Dr. Rogers annually to have my eyes measured and track the progression of the disease. My eyes were relatively stable for years to come, until 2017.

August 2017

I woke up one morning to find that I had a bout of swelling underneath my left eyebrow. It looked like an ingrown hair that maybe got infected. I didn’t think anything else of it and went on with my day.

The following morning, the swelling had grown large enough to cover my entire eyelid and made it impossible for me to open my eye. Needless to say, I began to panic.

I did hot compress that entire day, but the swelling wasn’t going down. Because I initially assumed that it was an ingrown hair, I had made an appointment to visit a Dermatologist that same week. At that appointment, because it was so swollen and thus hard to tell what it was or how large it truly was in size, I was given a cortisone shot to decrease the inflammation. The only way to determine that was to bring the swelling down and examine it from there.

Once the swelling had tapered down after two rounds of cortisone shots, I went back to the Dermatologist to have it looked at and she suspected that it was an infected cyst; which is very common and I was told not to worry. I was referred by her to visit a Plastic Surgeon to discuss removing the cyst, since this was on my face and in a very delicate spot, we wanted to make sure whomever removed it would do it with precision. Thankfully I was able to see the Plastic Surgeon that same day and after that visit, he reassured me that I was in safe hands. To this day, I would recommend him - his work is flawless and his demeanor is unmatched.

After a week or two, the swelling had decreased enough to where I could finally have the cyst removed. The surgeon removed what turned out to be a benign skeletal muscle tumor (again, super common), in one swoop and did an absolutely beautiful job of it.

The incision spot did get infected twice after the surgery, so I had to have two more rounds of cortisone shots on it. But other than that, the recovery period was quick and seamless.  

A month or two after the surgery, I happened to have a routine appointment with Dr. Rogers. I mentioned the cyst removal and asked him if this should raise any concern in affecting the progression of Thyroid Eye Disease. He expressed zero concern, but my gut told me otherwise. I decided to trust his instinct and professional opinion, but about 10 months after this appointment, my left eye, the one with the removed cyst, started to show signs of protrusion.

This all begged me to ask: was this happening because of the cyst or did the surgery to remove it perhaps cause atrophy?

I made an appointment to see Dr. Rogers and asked him these very questions. He again replied that this incident will not cause aggravation of Thyroid Eye Disease and what I was noticing of my left eye just happened to be a bump on the TED road - but the two situations are not related.

Again my gut, was telling me otherwise…

When something feels out of alignment in my body, I notice it immediately. I am grateful to know what it feels like to not be symptomatic, so I will notice when something is even slightly off.

2019,

Time since then had passed and my left eye progressively got worse. And then there was a point where I felt like something was in my head. As in, physically in my head. I kept having this really negative dialogue with myself that maybe there was something causing my eye to bulge forward. Maybe there was excessive swelling or inflammation from the surgery that hadn’t cleared. Whatever it was or wasn’t, I knew that something was off.

I wanted to address this concern with Dr. Rogers. At my next regular visit, I expressed these concerns with him, told him that I really felt like something was happening behind my eye and I wanted a CAT scan to prove/disprove this. He told me that a CAT scan would be useless and not give us any answers.

At this point, my gut instinct was screaming and sounding the alarms.

That same evening, on a whim I typed into Google “Thyroid Eye Disease.” I came across this ongoing study, being conducted by Dr. Raymond Douglas for a treatment for Thyroid Eye Disease. I fell into the Google black hole for hours, reading every published article and study available, as well as Dr. Douglas’ bio and credentials. I decided that I wanted to speak to him and when I saw that his offices just so happened to be located near my Endocrinologist’s, I called the next morning and made an appointment.

Discovering Craniosacral Therapy

Prior to my visit with Dr. Douglas (actually, the same night that I Google deep dove and found him), I was researching holistic modalities for cranial and eye health. That was the night that I discovered Craniosacral Therapy (CST). After reading a handful of Yelp reviews, I came across Emma Julaud’s page. She seemed sweet, endearing, gentle – exactly what I wanted. We chatted on the phone a few days later and after hearing her voice and learning more about her and CST, I was eager to give it a try.

Craniosacral Therapy is a form of bodywork or alternative therapy that uses gentle touch to palpate the synarthrodial joints of the cranium. It can help to improve the functioning of the nervous system, relieve pain and improve mobility. CST has been used to treat a variety of conditions, both physical and psychological. 

My first session with Emma came at such a perfect time, because I was experiencing the most insane headache for nearly a week. The pressure and pain that I was feeling was only on the left side of my head and wrapped around my left eye orbit. I could barely keep my eyes open without feeling pressure every time I blinked and any exposure to light was excruciating.

Emma is a healer, without a doubt. I didn’t know what to expect during our session and I’m glad that I was able to go in without expectation and surrender to the experience.

After that first session with Emma, the headache went away completely and I knew that this was something I wanted to upkeep on a weekly basis. I continued with CST at that point, all the way until the end of my treatments with Tepezza.

My First Appointment with Dr. Douglas

The day came for my initial appointment with Dr. Douglas. I came prepared, with all my medical records, photographs and questions. Dr. Douglas sat with me for over two hours and I finally felt seen, heard and safe.

I was sharing with him my journey up until that day and eventually told him about the most recent incident with the cyst removal and my concerns related to it. When I told him my suspicion about whether the surgery could have caused atrophy and thus exasperate TED symptoms, he agreed. He confirmed that that surgery most likely did cause a trauma to my eye and thus, my eye is now showing signs of TED. Apparently this type of reoccurrence happens in 4% of patients - making me a rare case. I told him how I felt like there was something physically behind my eye and I wanted a CAT scan to see what that was about. He was already considering me having a CAT scan and put the order in on my way out the office.

CAT Scan Results

“Psuedotumor.”

I broke down in tears. And these weren’t tears out of fear, rather tears of relief. Finally, I had an answer. And all this time that I had been saying that I felt as if something was behind my eye. Turns out, it was true.

A Pseudotumor means “false tumor.” Essentially, it is a significant amount of inflammation that manifests into what our body thinks is a tumor - thus why I had been feeling so much pressure behind my eye.

As I was processing this newfound information, I knew that I wanted to do everything and anything to alleviate the inflammation, before turning to a more invasive approach.

A few weeks later, I went in to see Dr. Douglas for a follow up and review my CAT scan results in person. In the meantime, Dr. Douglas advised me to do what I can to alleviate the discomfort that I am experiencing – through whatever holistic modalities I had access to. We also discussed the possibility of me being treated with the new medicine he had been working on using for his TED patients, Tepezza.

Late November of this 2019, Dr. Douglas recommended that I proceed with a round of steroid IV treatments, to help alleviate the size of the pseudotumor and the symptoms I had been experiencing associated to it. These treatments were incredibly helpful and some of the biggest symptoms that I had from TED (such as double vision and pressure) were nearly 50% reduced.

March to April 2020

After almost a year of implementing holistic modalities and monitoring the progression of my eyes, the time came to consider the use of Tepezza.

Speaking with Dr. Douglas and reviewing my case, we decided that orbital decompression surgery would not be the first choice to alleviate the condition that my eyes were in. Given my recent history of experiencing atrophy from a minor cyst removal, it was likely that I would not respond favorably from surgery, and thus we decided to move forward with Tepezza.

Once the logistics were all taken care of, I made my first appointment to begin receiving Tepezza on April 22, 2020.

From April 22nd, 2020 to September 18th, 2020 I was receiving Tepezza treatments. The treatment is administered in an IV, 8 sessions every 3 weeks.

Between each infusion period, I also received vitamin IV therapy at my Naturopathic Doctor’s office; to help keep my immune system strong and also avoid some of the common side effects of Tepezza, such as muscle cramping. Throughout the course of Tepezza treatments, I started to notice first gradual and then drastic improvements to the physical appearance of my eyes and the symptoms associated with TED.

Tepezza FAQ

Some common questions that I am asked about my Tepezza experience.

“What side effects did you experience?”

The usual side effects that can occur when receiving Tepezza are:

  • Muscle cramps or spasms

  • Nausea

  • Hair loss

  • Diarrhea

  • Feeling tired

  • High blood sugar

  • Hearing problems

  • Taste changes

  • Headache

  • Dry skin

  • Loss of menses

The symptoms experienced are typically very short lasting and go away a month or two after finishing Tepezza. I spoke with two other ladies prior to beginning my Tepezza treatments and both of them also said that their side effects were very minor and went away soon after.

Personally, I lost my menses after my second or third treatment and it came back two months after I finished Tepezza. I also had very minor ear ringing and a temple headache 1-2x a week that lasted less than a minute at length. Incredibly tolerable and hardly noticeable.

“Did you do anything significant during the time you were receiving Tepezza?”

I focused on eating an anti-inflammatory diet throughout my treatment period and I received vitamin IV between every other treatment. My vitamin IVs were a Myers Cocktail with glutathione, magnesium and an extra dose of vitamin C. Please be sure to speak with your healthcare provider before incorporating vitamin IV into your regime.

I also focused on prioritizing my sleep, keeping my stress low and weekly visits to Emma for CranioSacral Therapy sessions.

“How did you feel after each infusion?”

I felt great! After my first infusion and the sixth, I was a little fatigued. On the day of each infusion, I made sure to not do anything strenuous even if I felt fine.

“Were you limited in your day to day activities?”

Nope! Not at all.

My progression from Tepezza #1 to Tepezza #8!

My progression from Tepezza #1 to Tepezza #8!

A Note of Gratitude and Guidance for all with TED,

I’ve come to learn that as long as we don’t associate or personalize ourselves to whatever the condition is, the less that very condition will further manifest to greater lengths. It is definitely a daily practice.

It’s so easy to drop into a state of judgement, disappointment, frustration and uncertainty. I have had days where I just burst into tears, days where I avoid looking at myself in the mirror, days where I resist taking a photo with a friend because the first thing I notice is my swollen eye. And even though this particular part of my journey has been trying, I knew that the light was there. I knew that I am going to be healed from this very soon.

The only way to get there, is to trust. Is to surrender. Is to turn love inward and remind yourself of how far you have come and how powerful you are.

I am so honored to be in this body. I am so grateful to have the fortune of taking care of this body. I am so inspired by what this body has, can and will continue to do. I don’t take any of that for granted. I really and truly am, so blessed.

Resources for those with TED:

  • ThyroidEyes.com was created with guidance from the TED community to provide education and community for those who are at risk of developing TED

  • oneGRAVESvoice.com is a resource made possible through an unrestricted grant to the Graves’ Disease and Thyroid Foundation to connect, educate and empower the Graves’ disease and TED communities

  • Bromberg Translation and Telephonic Interpreting Services at BrombergTranslations.com is a no cost program offering translation and telephonic interpretation services for Spanish speaking individuals and families impacted by specific health conditions

  • Patient Advocate Foundation’s Rare Disease CareLine at RareDisease.PAFCareLine.org provides support and assistance to patients with chronic, debilitating disease to help access care and treatment recommended by their doctor(s). Case managers will help navigate roadblocks to access to care and affordability to Americans with chronic, rare and ultra-rare illnesses

  • National Organization for Rare Disorders (NORD)

  • The Assistance Fund at TAFcares.org

  • Patient Advocate Foundation at PatientAdvocate.org

  • And other organziations for those with TED including American Foundation for the Blind, American Thyroid Association, Autoimmune Association, Center for Chronic Illness, Global Genes, Graves’ Disease and Thyroid Foundation, National Federation of the Blind and Prevent Blindness